Main - CrossFit: Endurance + Consistency 12 Week FFFT Challenge - Week 2 of 12 - Day 4 of 4 View Public Whiteboard: bit.ly/1mbFUkV (No Measure) Warm Up: 250m run 10 Dynamic leg swings 10 Dynamic Lateral swings 10 Lateral Lunges 10 Inch Worms WOD BEEP TEST Score is Rounds = Levels Complete Reps = Stages of the Level Metcon Metcon (3 Rounds for reps) Person A does Following while B judges. Completes the following 2min Cap: Mini Grace 30 Clean and Jerk (40/30) 2min Cap: Mini Fran 15-12-9 Thrusters PU 3min CAP: AMRAP Cindy 5 PU 10 PR Push Ups 15 Air Squats onto MB Then Rest 1 minute. Person B does the whole sequence, while A judges. Beep Test (AMRAP - Rounds and Reps) Measure out a 20 metres section and mark each end with a marker cone The test conducted: -The athlete must place one foot on or beyond the 20m marker at the end of each shuttle -If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the bleep and then resume running -The athlete keeps running for as long as possible until he/she can longer keep up with the speed set by the tape at which point they should voluntarily withdraw. -If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn -Record the level and number of shuttles completed at that level by the athlete Scoring: Rounds = Levels Completed Reps = Stages in level completed. Cool Down 333 DU or 999 single skips
Posted on: Wed, 17 Sep 2014 20:00:45 +0000
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