Strength: Your goal today is to re-learn proper movement and to find the weight where you will resume your linear progressions. Start very light. Focus on form. Do 3 to 4 sets, adding weight to the bar each set. If the bar speed slows, you're too heavy. Strive for a weight that is difficult, but doable.
Conditioning: CrossFit LA Fitness Test
Here's the test, Rx'd:
For time...
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups
We dropped the pull-ups, and made other individual modifications as necessary. We did this to get baseline data, so we were sticklers for proper form.
MWF
KZ 5:31
SS 5:25
PR 5:08
BH 7:20
DH 5:15
BU 7:42 (ran 1/4 mile, modified push-ups)
T/TH
BB 5:35
BH 5:24
KE 5:48
KD 6:05
KS 6:07 (modified push-ups, 1/2 reps)
T/TH
BB 5:35
BH 5:24
KE 5:48
KD 6:05
KS 6:07 (modified push-ups, 1/2 reps)
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