WOD 835

CrossFit Urban Jungle – CrossFit

Cycle 4 Test Week Day 3

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Weakness Warm Up

1: 2k Row (Time)

Max Effort 2k Row
Weakness warm-up:

Row 2k

*note in the notes that this is a weakness warm up piece

The weakness warm-up is a staple of in season training with MisFit Athletics. Go at a nice comfortable pace for 1500m and if you feel great, bring it home. If you feel like you’re going to die, keep cruising.

Strength

2: Metcon (Weight)

‘MisFit Front Squat Test’

Every 30 seconds until failure: 1 front squat

*Men start at 225 and increase 10lbs each interval, ladies 175lbs adding 5lbs. Hopefully you have someone around to take care of the weights for you.

Met-Con

13.4: CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Accessory Work

4: Metcon (Time)

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Assault Bike calories

Kipping HSPU – 2015 Open standard

3: Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

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