TEST WEEK DAY 1

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 rounds:

200m run

10 push-ups

10 air squats

10 banded good mornings

Then

1:00 PVC mobility

Strength

Back Squat (1×1)

Begin with just the bar, and progress in increments of roughly 10% of your current 1-RM (5 Reps per set) until you’re up to about 75% of that 1-RM.

Between roughly 75% and 85% of your current 1-RM, you should switch to increments of about 5% (for example, take a warm-up set with about 80% and then 85% – 3-1 REPS PER SET).

Then, do a heavy single at 89-93%. And another one at 93-97%.

After this, take 3 attempts at your new 1RM!

Bench Press (1×1)

Bitch Work

Death By Handstand Walk (Distance)

Minute 1 – 5′

Minute 2 – 10′

Minute 2 – 15′

…

Scale to wall walk