Chic’s Beach CrossFit – FIT
Fit Test
Active Squat Hold (No Measure)
Keeping tension in the bottom of the squat hold for the prescribed time
We will be keeping tension in the squat for max hold time. Arms are reaching out and straight, trying to get the biceps as close to the ears as possible.
Test Squat Hold Max Time (Time)
Hold the squat hold stance for as long as possible.
Record your scores as we will repeat this at the end of the month
November Baseline Workout
“This is how we do it…” (3 Rounds for time)
500m Row
( record time)- Rest 2 min
AFAP:
3 Rounds
12 DB Thrusters 35/25
18 alt. DB Lunges
24 alt. DB snatches
18 alt. DB V-Ups
12 DB Pull-throughs
(Record Time)
Rest 2 min
500m Row for time
This will be a 3 part score: 1st Row, 3 Rounds, and second Row. The goal here is to match as close as possible your 2 row times.
Finisher
AMRAP (AMRAP – Rounds and Reps)
25 air squats
12 Burpees
20 bicycle crunches
*AMRAP determined by coach