FALL 2019 - OCF Cycle 1 - Test Week Day 1
Warm-up:
3 Steady Rounds
2:00 Banded Glute Activation (use small red bands)
15 Dumbbell Front Squats 50/35s
Row 500m or Run 400m
Strength:
Find 1RM Back Squat
Find a PERFECT 1RM. Anything other than the best squat you can possibly perform will lead to issues when the percentages start to climb.
LITE
Build to a heavy Goblet Squat and then perform 5x5 at that weight.
Metcon:
RX
3 Rounds:
75 Double Unders
12 Squat Cleans 95/65lbs (RX+ 115/75)
12 Chest to Bar
Scaling:
2x Single Unders
Lighter Squat Cleans
Regular Pull Ups or banded
LITE:
3 Rounds:
75 Double Unders
12 DB Squat Cleans
12 Chest to Bar
Sidework:
Death by Handstand Walk
Minute 1 – 4′
Minute 2 – 8′
Minute 3 – 12′
Etc.
Set up a turn around spot when necessary
