Week of 4/15 Through 4/21



Maia lunges as judge Zheng watches closely

PROGRAMMING

Monday 4/15

GROUNDHOGS DAY

27-21-15-9 reps for time: DB squat cleans (2×50/35lbs) toes-to-bar

100 double unders between each set.

Tuesday 4/16

FILTHY FIFTY – Rx

for time: 50 box jumps, 20″ 50 jumping pullups 50 perfectly-vertical kettlebell swings, 16/12kg 50 walking lunges 50 knees-to-elbows 50 push press, 20/15kg 50 back extensions* 50 wall ball, 20/14# to 10/9′ 50 burpees 50 double unders

FILTHY FIFTY – Performance

for time: 50 box jumps, 32/24″ 50 jumping pullups 50 perfectly-vertical kettlebell swings, 24/16kg 50 walking lunges, 24/16kg 50 knees-to-elbows 50 kb push press, 24/16kg 50 hip extensions* 50 wall ball, 20/14# to 11/10′ 50 burpees over bell 50 UB double unders

Wednesday 4/17

CF TEST 13-5 rounds to ramp up to a 1RM bench press and within :30 begin the pullups. Any grip is allowed as long as the range of motion is complete. Scoring: Multiply the bench press by the number of pullups completed. Scaling: Jumping c2b pullups or ring rows

CF TEST 3tabata air squats by 4:00 of muscle-ups

After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg. Scoring: the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 8 minutes. Modifications: With regard to the muscle-up, there are two possibilities for adaptation. One is to assist manually – someone pushing the athlete up. The other is to replace the muscle-up withfour minutes of pull-ups and dips.

Thursday 4/18

AMRAP in 30:00 30 double unders 15 calories row/bike/ski 30 double unders 15 calories bike/ski/row 400m run

Friday 4/19

AMRAP in 12 minutes3-6-9-12-15-18-etc ofground-to-overhead, 70/50kgtoes-to-bar

Saturday 4/20

in pairs for time: 1200m run together 100 calorie row, broken up 80 synchro wall ball, 20/14lbs to 10/9′ 60 synchro med ball cleans, 20/14lbs

Sunday 4/21

“CINDY”AMRAP in 20:00 5 pullups 10 pushups 15 squats

ARTICLES

+ Positive Mantras – Invictus Fitness+ Add Years to Your Life By Increasing Muscle Power, Not Muscle Strength – StudyFinds+ “I Don’t Find Muscular Women Attractive,” One Wife’s Tale – Morning Chalk Up

The post Week of 4/15 Through 4/21 appeared first on Foundation CrossFit.



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