Monday 11.9.2015

*Congrats to everyone that competed this weekend at the Southie Showdown. Way to represent us with your strong performances!

"FITNESS" & "PERFORMANCE"

“Functional Nutrition Project Baseline Workout Re-Test"*Please compare your results to 9.21.2015A.Take 15-20 minutes to build to a 3-Rep Max Front SquatNote best successful 3-RM.B. One set of:Strict Pull-Ups x Max RepsNote number of reps achieved. If a band was used for assistance, note color of band used for this test. If you completed this 6 weeks ago, please use the same equipment as you did then.C. Against a 7-minute running clock:Row 500 metersThen,Complete as many rounds and reps as possible of:7 Burpees14 Wall Balls

"COMPETITION"

*Testing Period* - Be sure to post your results (and feels) to the comments!A. Back Squat; Build to a 1-RMB. Weighted Pull-up (Pronated Grip); Build to a 1-RM (note BW in scoring)C. Chest-to-Bar Pull-ups; One set for max reps (unbroken)D. "Helen"Three rounds for time of:Run 400 Meters21 Kettlebell Swings (24/16 kg)12 Pull-upsNotes:-Back Squat is High-Bar, FULL DEPTH (if you're unsure, you didn't go low enough)-Pull-up is overhead grip, no kipping; Chin must be fully over the bar-If you mess up on the CTBs, you can have a re-do, but it's Max Unbroken, not accumulated in any time-frame-If you have not already, please fill out the assessment survey here: http://goo.gl/forms/AEBsWyqFI2-Email adam@fullrangecrossfit.com with questions, or post them to comments

"ENDURANCE"

Twenty sets of:Row 150 Meters @ 90%Rest 45 secondsRest 3 minutes between sets 10 & 11