Tues Baseline

CrossFit Lehi – CrossFit Class

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Warm-up

– 350 Row or 200m Run

– Foam Roll Sore Muscles

Weightlifting

Pull-ups (4 x Max Pull-ups)

Max Reps
At the end of your 4th set of pull-ups do one Negative Rep, holding as long as possible while descending. Do not enter a weight, only your total reps.

Skill

– Ring Support Holds Between Pull-ups

– Accumulate 3 min

Metcon

5 people will start baseline test, when they reach 500 m, wait 2 min before you jump on rower. When you the finish Baseline test, record your time, rest 5 min then do a max row for 1k meters and note your time. Afterwards do a full roll out and stretch. These are absolute max effort workouts!

Baseline Test (Time)

500 m Row

40 Air squats

30 Abmat situps

20 Push ups

10 Pull ups

Fitness Levels Chart:

Men, Women

3:45, 4:40 Elite

4:30, 5:35 Pro

5:15, 6:30 Expert

6:15, 7:30 Collegiate

7:15, 8:30 Intermediate

8:15, 9:30 Novice

9:15, 10:30 Beginner

10:00, 11:00 Cut-Off

1000m Row (Time)

Max Effort 1000m Row

Post WOD

– Full Roll out

– Full stretch for 20 sec each muscle