CrossFit Blog

  1. 22
    Nov
    2015
    0 comments

    Test Week: Beginning Week 23rd of November

    Monday 
    Strength 2 Strength 3 Oly 1
    A. 1RM Push Press A. 1RM Push Press A. 1RM Hang Power Clean
    B. 1RM Back Squat B. 1RM Back Squat B. 1RM Clean
    + + C. 1RM Split Jerk from rack
    Row 500m as fast as possible. Record your time. Row 500m as fast as possible. Record your time. D. 1RM Front Squat
    E. Max Pullups
    F. Max Dips
    Tuesday +
    500m row for time
    Strength 2 Strength 3  Oly 1
    A. 1RM Bench Press A. 1RM Bench Press A. 1RM Hang Power Snatch
    B. ONE of: B. ONE of: B. 1RM Snatch
    Test maximum number of unbroken strict pullups you can do in one set Test maximum number of unbroken strict pullups you can do in one set C. 1RM Overhead Squat
    or or +
    Test maximum duration (in secs) that you can hang with your chin over the pullup bar Test maximum duration (in secs) that you can hang with your chin over the pullup bar Run 400m as fast as possible. Record time.
    or or
    Test maximum duration (in secs) that you can hang at arm’s length from the pullup bar Test maximum duration (in secs) that you can hang at arm’s length from the pullup bar
    C. ONE of: C. ONE of:
    Test maximum number of unbroken strict dips you can do in one set Test maximum number of unbroken strict dips you can do in one set
    or or
    Test maximum number of unbroken pushups you can do in one set Test maximum number of unbroken pushups you can do in one set
    or or
    Test maximum duration (in secs) that you can maintain could form in a Pushup-Position Plank Test maximum duration (in secs) that you can maintain could form in a Pushup-Position Plank
    D. One of: D. One of:
    1RM Weighted Pullup 1RM Weighted Pullup
    or or
    Find the lowest band setting can complete 1 pullup on the blue band Find the lowest band setting can complete 1 pullup on the blue band
    E. ONE of: E. ONE of:
    1RM Weighted Dip 1RM Weighted Dip
    or or
    1RM Weighted Pushup 1RM Weighted Pushup
    or or
    Find the lowest box you can complete 1 box pushup on Find the lowest box you can complete 1 box pushup on
    + +
    Run 400m as fast as possible. Record time. Run 400m as fast as possible. Record time.
    Day 3
    A. 1RM Deadlift A. 1RM Deadlift Day 3
    + + A. 1RM Back Squat
    “Fran” “Fran” +
    21-15-9 21-15-9 “Fran”
    Thrusters (45kg/30kg) Thrusters (45kg/30kg) 21-15-9
    Pullups Pullups Thrusters (45kg/30kg)
    Pullups
    Day 4 (Optional)
    8RM Bulgarian Split Squat each leg 8RM Bulgarian Split Squat each leg 8RM Bulgarian Split Squat each leg
    1RM Turkish Getup 1RM Turkish Getup 1RM Turkish Getup
    8RM Dumbell External Rotation each arm 8RM Dumbell External Rotation each arm 8RM Dumbell External Rotation each arm
    8RM Powel Raise each arm 8RM Powel Raise each arm 8RM Powel Raise each arm
    Tabata Situp Test Tabata Situp Test Tabata Situp Test
    Day  5 (Optional)
    A. Kelly’s Starret’s “Man Test” A. Kelly’s Starret’s “Man Test” A. Kelly’s Starret’s “Man Test”
    + + +
    “Helen” “Helen” “Helen”
    3 Rounds: 3 Rounds: 3 Rounds:
    400m Run 400m Run 400m Run
    21 Kettlebell Swings (24kg/16kg) 21 Kettlebell Swings (24kg/16kg) 21 Kettlebell Swings (24kg/16kg)
    12 Pullups 12 Pullups 12 Pullups
  2. 2
    Nov
    2015
    0 comments

    Conditioning 2nd – 8th November

    Monday     
         
    Strength 2 Strength 3 Oly 1
         
    Run 200m Run 200m Row 500m
    10 DB Thrusters 10 Thrusters 15 DB Thrusters
    10 Burpees 10 Burpees 15 Burpees
    Rest 1:1  Rest 1:1  Rest 1:1 
    3 – 4 Sets 3 – 4 Sets 3 – 4 Sets
         
         
    Tuesday    
         
    Strength 2 Strength 3  Oly 1
         
    15 MIN AMRAP 15 MIN AMRAP 15 MIN AMRAP
    Run 400m Run 400m Run 400m
    3 Heavy KBS 3 Heavy KBS 5 DL’S @ 80Kg
    6 Wall Balls 6 Wall Balls 10 Wall Balls
    9 Burpees 9 Burpees 15 Burpees
         
         
         
    Wednesday    
         
    Strength 2 Strength 3 Oly 1
         
    10 Burpees 10 Burpees 10 Burpees
    10 Box Jump 10 Box Jump 10 Hang Power Clean + Jerk
    Max WB’s 

    in remaining 

    time of 1:45

    Max WB’s 

    in remaining 

    time of 1:45

    Max WB’s

    in remaining time of 1:45

    Rest 3:1  Rest 3:1  Rest 3:1 
    4 Sets 4 Sets 4 Sets
         
    Thursday    
         
    Strength 2 Strength 3 Oly 1
         
    AMRAP 15 Mins AMRAP 15 Mins AMRAP 15 Mins
    15 Wall Balls 15 Wall Balls 15 Wall Balls
    10 Med Ball Pikes 10 Med Ball Pikes 10 Med Ball Pikes
    200m Med ball Run 200m Med ball Run 200m Med ball Run
         
         
    Friday    
         
    Strength 2 Strength 3 Oly 1
         
    AMRAP 15 Mins AMRAP 15 Mins AMRAP 15 Mins
    90 Singe Unders 30 DU’s 30 DU’s
    7 DB Snatches 7 DB Snatches 7 DB Snatches
    7 Push Ups 7 Push Ups 7 HSPU
         
    Saturday    
         
    All Groups    
         
    In teams of 2, Complete:

    150 Wall Balls. One Person 

    working at a time. 

    Other Person Farmers Hold.