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FRIDAY 10/06/16
Category Archives: Test
FRIDAY 10/06/16
Benchmark Test Fight Gone Bad For total reps: 1 min – Wall Ball 1 min – SDLHP 1 min – Box Jump 1 min – Push-press 1 min – Row (cal) 1 min – Rest 3 rounds
THURSDAY 09/06/16
Preparation 5 Kang Squats 5 Overhead Squat, slow down/fast up 5 Overhead Squat, with pause 2 sets of each Power Test Max height Box jump Squat Test Overhead Squat; 1 rep max Press Test Bench Press; 5 rep max ADDITIONAL Cyclical Conditioning Test 20 min Max distance Row
WEDNESDAY 08/06/16
Preparation 2 sets: 10 Hollow Rock to Hollow Arch 2 lengths Crocodile Crawl 10 Tap Swing Gymnastics Test 2 min – Max Strict Pull-ups Rest 2 min 2 min – Max Press-ups Rest 2 min 2 min – Max Strict Toes-to-Bar Rest 2 min 2 min – Max Strict Dips Mixed Modal Conditioning Test For […]
MONDAY 06/06/16
TEST WEEK Eleven weeks since we last tested these metrics so it’s time to see what progress we have made. Most of the tests are the same as the previous test week, but there are some new benchmarks which we will use in the new training cycle. For those who have been following the programme, […]
FRIDAY 01/04/16
Get warm A. 3 sets: 10 Russian Swings 2 lengths Peacock Walk 10 Curtsy Squats B. Hinge Strength Test Deadlift; 5RM C. Power Test Max height Box jump D. Skills Test 4 min: Max Double-under E. Flexibility Bench Lat Stretch Cat/Cow Quad rotations Scorpion
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THURSDAY 31/03/16
Catch-up Day Either, use class to catch-up on any tests that you have missed this week or if you have completed all tests from Monday, Tuesday Wednesday, complete the following: Cyclical Conditioning Test 20 min max distance row
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WEDNESDAY 30/03/16
Get warm A. 3 sets: 12 Press-ups 10 Goblet Squats 2 Broad Jumps B. Press Strength Test Bench Press; 5 RM C. Squat Strength Test Front Squat; 3RM D. Flexibility Couch Stretch Hammie/Hip Pigeon Stair stretch
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TUESDAY 29/03/16
Get warm A. 2 sets: 10 Hollow Rock to Hollow Arch 2 lengths Crocodile Crawl 10 Tap Swing B. Gymnastics Test 2 min – Max Strict Pull-ups Rest 2 min 2 min – Max Press-ups Rest 2 min 2 min – Max Strict Toes-to-Bar Rest 2 min 2 min – Max Strict Dips C. Mixed […]
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MONDAY 28/03/16
Get warm A. Snatch Warm-up Power Snatch 1RM B. Clean & Jerk Warm-up Power Clean + Jerk 1RM C. Midline Test For time: 30 V-ups 40 Tuck-ups 50 Hollow Rocks 60 Plate OH Lunge, 20/15
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TOTAL – WED 15/07/15
CrossFit Total 20 minutes to set a 1RM Back Squat 15 minutes to set a 1RM Press 15 minutes to set a 1RM Deadlift
