Tuesday 1/19/2016

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Testing Day 4

Day 4 of the Fitness Testing. This workout is designed to test your ability to lift a heavy load for multiple reps followed by performing multiple reps of a highly skilled gymnastics movement. The scaled versions all have a similar focus.

The Front Squat needs to be taken from the ground, and you may not squat clean the first one.

Rxd and Fitness: The load and/or ring dips will be challenging, make sure you pick an appropriate movement and scale the weight for Fitness even more if you have to.
Ring dips are intended to be done without bands.

Beyond Rxd: The limiting factor for each athlete is going to be different which is what makes this a great workout, and also opens up a lot of room for improvement when they repeat it. For some people the squats might not be that limiting, but they only have a few muscle ups each round. For others , the squat will be really challenging but they may be able to perform unlimited muscle ups per round. Either way, improvements on either movement/or both will help see improvement.


 

 

WOD
Fitness – “Pain Optional”
12min EMOM
3 Front Squats (95/63)
AMRAP Push Ups
with remaining minute
Rx – “Pain Optional” option 1
12min EMOM
3 Front Squats (135/93)
AMRAP Push Ups
with remaining minute
“Pain Optional” option 2
12min EMOM
3 Front Squats (165/123)
AMRAP Ring Dips
with remaining minute
Scaled Elite – “Pain Optional”
12min EMOM
3 Front Squats (225/153)
AMRAP Muscle Ups
with remaining minute

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