WOD

Nutrition Challenge Testing
***Note that if you are intending to do the STRONG program, but you are also registered for the Nutrition Challenge, you should complete the CROSSFIT program, just for today. Parts A, B and C in CF program are the “testing” workouts for the nutrition challenge.

***Make sure to RECORD scores from all three parts of testing

Warm-up
(coach will be taking measurements during first 10 min of class)

2 min cardio of choice
Touch toes to overhead reach x 10 reps
5 “around the world” each direction
10 Monkey Squats
15 sec deep lunge stretch per side
3 Inch Worms
10 Double-bounce air squats
10 Scorpions
10 “feet over head touch the toes”
10 Leg kickbacks per leg
5 Broad Jumps
15 KB Sumo Deadlift
15 Russian KBS
15 Goblet Squats
15 Full KBS

—————————–

CROSSFIT PROGRAM

A. Back Squat – Warm-up to a set of 2 reps heavier than 20-rep weight
1 x 20, as heavy as possible

B. AMRAP 6 min:

30 KBS
Run 400m
Max reps Wall-Balls in remaining time

L1 – 35/26, WB size/height as needed
L2 – 53/35, 20/14# to 10/9 ft
L3 – 70/53, 20/14# to 10/9 ft

C. AMRAP 12 min:

5 Power Snatch
10 Burpees (lateral over bar)
15 Box Jumps (24/20’’)

L1 – 65/35, Box Step-ups ok
L2 – 95/55, Box JUMP
L3 – 135/85, Box JUMP

—————————

STRONG PROGRAM

A. Back Squat – 5 x 5
***After progressive warmup sets; 5×5 at the same weight
***Increase weight following week when you make all 5×5 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 8-12 rep range
(with the same weight for all sets)

DB Bench Press x 8-12 reps
Rest 1-2 min
Bent-Over BB Rows x 8-12 reps
Rest 1-2 min

C. 3 Rounds (Rest 1-2 min after each round)

200m Farmers Walk
15 Goblet Squats (with ONE KB or DB from FW)
15 Weighted Sit-ups OR GHD

——————

Address:

1019 Garnet Ave
San Diego, CA 92109

Phone Number: