Endurance: 2-mile swim or :30 minutes of Leap Frog with your kids.
CrossFit: Weight Lifting Level 1-4 strength testing.
Warm-up: JA's, 25-OH Squats, 25-Wall ball, 5:00 minutes of prep lifts before max effort.
Back Squat: Minimum standards, L1 0-BW, L2-BW, L3 1.5x BW, L4 2x BW.
Shoulder Press: MS, L1 1/4 BW, L2 1/2 BW, L3 3/4 BW, L4 BW.
Dead-Lift: MS, L1 3/4 BW, L2 1.5x BW, L3 2x BW, L4 2.5x BW.
Coaching Notes: Ensure you arrive early enough to weigh in. Preparation for and selection of the load for max effort lifts is up to the athlete. Athletes will be given 3-attempts per max effort only. Athletes will be given the first 15:00 minutes of class to warm-up. Each new lifting series will commence every 15:00 minutes. Lifts not performed within the 15:00 minutes time frame will not be counted. Scheduled class times will be strictly adhered too. Get a solid score and then make bold additions to the load.
CrossFit:Monostructural Level 1-4 Speed Training
Warm-up: 5:00 JR, 100 meter jog, 400 meter run, 100 meter sprint, 500 meter row.
400 meter run: Minimum standards, Level-1 2:04, Level-2 1:34, Level-3 1:19, Level-4 1:04.
500 meter row: MS, L1-M 1:55 W 2:20, L2-M 1:45 W 2:00, L3-M 1:32, W 1:50, L-4 M1:25 W 1:40
800 meter run: MS, Level-1 4:20, L2-3:20, L3-2:50, L4-2:20.
JR Singles or Doubles, (1:00):MS, L-1 S30, L2 S50, L3 D30, L-4 D50.
2000 meter row: MS, L1-M 8:10 W 9:50, L2- M 7:30 W 8:50, L3-M 7:00 W 7:50, L4-M 6:40 W 7:30.
1-Mile Run: MS L1-9:00, L2-7:00, L3-6:00, L4-5:00.
Coaching Notes: Please dress according to the weather. Athletes will be given 3:00 minutes rest between evaluations. All runs except for 1-mile run will start and finish at bottom of stairs.