This month, we’ve sprinkled in a few more test days, giving you the chance to let ‘er rip on some classic CrossFit benchmarks as well as some standard and unique 1RM lifts.
On a 6 Minute Clock: Row 500m, 20 Pause DB Goblet Squats, max duration Freestanding HS Hold practice with the remaining time
Mobility Recommendation: 2:00 T-Spine Mobilization
Using a foam roller or medball, lean back over the implement and reach for a barbell flat on the floor.
Push Jerk: 7-7-7-7
The goal for these push jerks is getting yourself to understand that in the push jerk it’s not “drop” under the bar, but instead an aggressive “PUSH UNDER” the bar.
3 RFT: 12 Dumbbell Deadlifts, 12 Dumbbell Squat Cleans, 12 Handstand Push Ups
Coaches pick the loading on the dumbbell. We are looking for a dumbbell weight that you can maintain close to unbroken sets in each of the movements. For the handstand push ups, there is a cap of 3 sets per round so you don’t get stuck on the wall. Time domain for the 3 round workout is sub 10 minutes.
3 Steady Rounds: :10 AAB Sprint, 10 KB Goblet Squats, 10 Kip Swings
You should be speeding up on the bike each round, with round 3 being an all out sprint to really prime yourself to move fast in your benchmark day. After the warm up, spend plenty of time mobilizing and working through some skill work with both movements. The focus of the day is the conditioning.
Mobility Recommendation: Banded Front Rack Stretch, 2:00/side
Fran, 21-15-9: Thrusters (95/65), Pull Ups
Benchmark day! The day is written intentionally low on volume so you have no excuse not to crush it. Spend plenty of time warming up and focusing on the finer points of both the thruster (not pressing before hips are extended) and the pull up.
Accumulate 5 Minutes in a handstand hold
If you’re confident in your handstands, you can attempt this freestanding, although 5 minutes would be extremely impressive. Lessen the duration or simply practice for 10-15 minutes.