130621 ~ Friday Fun!!

130621 ~ Friday Fun!!

It's day #3 of our Smalov squat cycle.....I know that it may be tough to set down, and the sight of stairs are giving you nightmares......but like all things CrossFit....it gets better!!  We are well on the road to improving our squat numbers, and at the same time will improve everything else!

Today we will be having some fun....Tavia style!  As a Phys. Ed teacher, I use this test with my students as one of their fitness assessments.  Let's collect some baseline data today........and see how much we can improve by the end of the summer!  Don't be scared.....It's Fun!

If you are looking to compare your results to some big name athletes, it has been reported that David Beckham has once scored level 16, and our very own Steve Nash has a score of 17.  The entire test is 23 levels......can you beat it?

Strength:

Every 90s x 12min complete:

4 Backsquat @ 80%

then...

5 x 3 Split Jerk @ 90% 1RM

Conditioning:

Beep test

then (no rest)

8 Min Cap
Shoulder, to overhead... (Start from the floor, change your own weights).
20 @95/65 20@ 135/95 20@ 155/115 Amrap @ 185/125

Cash Out: Mobility of your choice!

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