CrossFit Crescent – CrossFit
Progress Week 2
Aerobic Power Specific Test, Hip Hinge Test, Core Strength Test
Do the following in any order:
1000m Row (Time)
Max Effort 1000m Row
Metcon (AMRAP – Reps)
1 Min Max Effort Deadlift 225/155#
Scale to 75% of 1RM Deadlift, whichever is lowest
Athlete performs as many Deadlifts as possible in 1 minute. The athlete may not “bounce” the weight off of the floor, all lifts must be performed from a dead stop. The athlete may rest as often as they wish, but they have a full minute to perform as many reps as possible.
Max Effort Back Extension Hold while in the GHD.
Secure legs into GHD, legs resting on the pads, hips are not allowed to touch the pads. Athlete must maintain position for as long as possible with no rest. Body parallel to the floor, shoulders must be maintained slightly above the hip line.
Max Effort L-sit Hold
L-sit must be performed from the parallettes or from boxes with 45# plates stacked beneath their feet. Test begins when athlete is ready and ends when their feet touch the ground or the plates. Feet must held as straight as possible, no tuck holds allowed.