6/13/17 – "Field day"

Group Warm up 

Group Mobility 


Physical Assessment – "Field day" 

You will partner up in teams of 2 – We will be testing 6 different disciplines to find areas of weakness and strength. All test scores will be recorded for the day. 

1.) Midline stability – Hollow rock hold: Great = 60 second hold, Good = 30-59 seconds and needs improvement = 1 – 29 seconds. 

2.) Posterior chain isometric strength – Barbell hyperextension hold (45/35lb) * Same scoring system as #1. 

3.) Single leg strength – 3 Single leg pistols squats on each leg from a 24" box. Flat foot and full range of motion is needed. 

4.) Overhead strength + Stability – 50ft single arm bottoms up kettle bell carry (35/20lb) Both arms needed for a "great" score. 

5.) Eccentric vertical jump – Make a Mark from the top of the athletes reach. Athlete gets three attempts to test a max vertical. 

6.) Front rack sots press – 3 reps with a three second hold overhead for a "great" score. 


WOD ( Workout of the Day ) 

"Field day " 

21 – 18 – 15 – 12 – 9 

Push ups 

V – ups 

*10 minute time cap. 

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