12-12-2016

12
Dec

12-12-2016

CrossFit Seabrook – CrossFit

Ok guys here is Test week!! Lets see how far you’ve gotten over these past 8 weeks.

Warm-up

Overhead Warmup (No Measure)

800m run with pvc on back

Every 200m run perform the complex of 1 pass through + 2 ohs for 5 reps

Weightlifting

Overhead Squat (20 minutes to find a true 1rm )

Start with empty barbell and perform about 10 reps. Make sure your positioning is good now. Slow and controlled on the way down, sit up tall and stay focused when you hit the bottom and then explode up. You’re always moving good and fast during your concentric motions, this will ensure all your muscle fibers are being activated from the beginning!

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run