Friday 190614

CrossFit Logic – CrossFit

Agility Warm up (No Measure)

3 rounds of

200m Run

Agility ladder

Bear Crawls

Duck Walk

Grape Vine

A: Beep Test (AMRAP – Rounds and Reps)

>This test involves continuous running between two lines 20m apart in time to recorded beeps.

>The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording.

>The subject continues running between the two lines, turning when signaled by the recorded beeps.

>After about one minute, a sound indicates an increase in speed, and the beeps will be closer together.

>This continues each minute (level).

>If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing.

>If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’.

>The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends after a warning.

B: Bench Press (1 Rep Max)

Cap: 20 mins

>> OR

C: Front Squat (5 Rep Max)

Cap: 20 mins