13 June 2017 – Testing Week, Day 2

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WORKOUT OF THE DAY

"CrossFit Total"
Establish a 1 rep max for each of the following lifts:
Back squat
Strict press
Deadlift

* For each lift use the following loading sequence:
2 @ 60%
2 @ 70%
1-2 @ 80%
1 @ 85%
1 @ 90-95%
1-2 attempts @ 100%+

Engine Work : Aerobic Capacity

A) Lactate Threshold

2 sets: 
800m run @ moderate pace
Rest 1 minute
300m run @ fast pace
Rest 2 minutes

2 sets: 
600m run @ moderate pace
Rest 1 minute
200m run @ fast pace
Rest 2 minutes

2 sets: 
400m run @ moderate pace
Rest 1 minute 100m run @ fast pace
Rest 2 minutes

Pacing
Moderate pace = Mile PB pace
Fast pace = Fast as you can maintan for that distance

MOBILITY DRILL OF THE WEEK