Skip to main content
Main

Day #5 Testing Week

By 02/25/2011No Comments

:startwod:

Warm Up

Mobility and Line Drills

WOD#1
10 Minutes to work up to 1 Rep Max on Front Squat.  First 2 Minutes is warm up

WOD#2
CKT Test 44Men/26Women
One Arm Russian Kettlebell Swings 100 Reps Total (switch as needed)
One Arm Clean and Press (2 min per hand) 8 Reps per min = 32 Total
One Arm Snatch 30 Reps
One Arm Front Squats 15 Reps per min total 2 mins = 30 reps

Endurance Workout 3 + hours after CF
6 x 200 Meter Run (90 second rest between efforts)
10 x 200 Meter Run (90 second rest between efforts) if no CF today.

:endwod:

Coaches Notes: WOD#1 Front Squat must be below parallel and on front rack position.  WOD#2 There is no time limit during the 100 One Arm Russian Swings (should not put bell on floor) then go directly into One Arm Clean and Press 8 reps per minute for 2 minutes in each hand (switch one time and do not place on floor, keep in a rack position), then directly into One Arm KB Snatch for 30 reps (switch hands as needed, no rest, do not place bell on floor), then directly into One Arm KB Front Squats 15 Reps per minute for 2 minutes.

The hardest part is only doing 8 reps per minute for 2 minutes each are on the Clean and Press.  Not being able to put the bell on the floor and hold it in the front racked position is horrible.

Good luck!

Click on the below video to watch some IKFF Kettlebell Work with Steve Cotter.


Steven