CrossFit Blog

  1. 20
    Mar
    2016
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    Test Week: Oly 1

    Day 1

    A) 1RM Snatch (15 min time limit – 1 miss allowed)

    B) 1RM Clean and Jerk (15 min time limit – 1 miss allowed)

    C) Max Deadhang Pullups

    Note: These time limits are STRICT, and begin from the moment you put the empty bar over your head.

    Rest as needed between parts A, B and C.

    Day 2

    A) Back Squat 1RM – 20min Time Limit, 1 miss allowed

    B) Push Press 1RM – 10min Time Limit, 1 miss allowed

    Conditioning Test 2:
    A) AMRAP Double-unders in 60sec
    B) AMRAP Kipping Toes to Bar in 60 sec
    C) AMRAP HSPU in 60sec
    D) AMRAP Kipping Pullups in 30sec
    E) AMRAP Ring Dips in 60 sec

    Rest as needed between each of these AMRAPs.

    Day 3

    A) 1RM Overhead Squat – 10min Time Limit

    B) 1RM Thruster – 10 min time limit

    Conditioning Test 3:

    Open “11.6″
    7 min AMRAP:
    3 Thrusters (45kg/30kg)
    3 Chest to Bar Pullups
    6 Thrusters
    6 Chest-to-bars
    9 Thrusters
    9 Chest-to-bars
    etc
    etc

    Record total reps completed.

    Day 4

    A) 1RM Turkish Getup

    B) 1RM Front Squat

    C) 8RM Bulgarian Split Squat

    Note: If you do 4 days per week, combine days 4+5 together. If you do 5 days, take day 4 as a lighter day and do a pile of foam rolling and stretching with the remainder of the class.

    Day 5

    “12.4″
    AMRAP 12mins
    150 Wallballs
    90 Double-Unders
    30 Muscle-Ups

    Record total reps completed.

  2. 20
    Mar
    2016
    0 comments

    Test Week: Strength 3

    Day 1

    A) Back Squat 1RM
    B) 1RM Weighted Pullup
    C) Max Deadhang Pullups

    Conditioning Test 1:
    “Karen”
    150 Wallballs for Time
    (10 min cap)

    Day 2

    A) Hang Power Clean 1RM
    B) Push Press 1RM
    C) 1RM Weighted Bar Dip
    D) Max Ring Dips

    Conditioning Test 2:
    A) AMRAP Double-unders in 60sec
    B) AMRAP Kipping Toes to Bar in 60 sec
    C) AMRAP Burpees in 60sec

    Rest as needed between each of these AMRAPs.

    Day 3

    A) Deadlfit 1RM

    Conditioning Test 3:
    “Fran”
    21-15-9
    Thrusters (45kg/30kg)
    Kipping Pullups

    (if you can do less than 5 kipping pullups, do the OPEX test instead)

    Bonus Tests (if you do more than 3 sessions/week or finish early)

    A) Front Squat 1RM

    B) Thruster 1RM

    C) Turkish Getup 1RM

    Conditioning Test 4:
    500m Row for time

  3. 20
    Mar
    2016
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    Test Week: Strength 2

    Day 1

    A) Back Squat 1RM. Record result in kg. Remember: if you don’t squat to your full depth, no one cares.

    B) Bodyweight Pull test: either
    1) Find the lowest position you can complete 1 pullup with blue band.
    OR
    2) Attempt as many dead-hang pullups as possible in one set.

    C) If you got more than 5 Pullups, attempt a 1RM weighted Pullup. Otherwise, skip this part.

    Cond test 1:
    “OPEX Test”
    3 Rounds for time:
    25 Kettlebell Swings to Overhead (24kg/16kg)
    25 Burpees
    (15 minute time cap)

    Record your time if you succesfully complete the whole thing. Otherwise, record how far you get.

    Day 2

    A) Bench Press 1RM

    B) Bodyweight Push Test: either
    1) – Attempt as many pushups as possible in one set (skip this test if you know it’s >10)
    OR
    2) If you can do >10 pushups, attempt as many Bar Dips as possible in one set.

    C) If you got more than 5 Dips, attempt a 1RM weighted Dip.


    Conditioning Test 2:

    “Karen”
    150 Wallballs for time
    (10 Min Time Cap)

    Record your time if you succesfully complete the whole thing. Otherwise, record how far you get.

    Day 3

    A) Deadlfit 1RM

    B) Turkish Getup 1RM (must get BOTH sides)
    C) Bulgarian Split Squat 8RM (must get BOTH sides)

    Conditioning Test 3:

    1) Tabata Situp Test
    2) 500m Row Test

    Rest as needed between these two tests.

  4. 20
    Mar
    2016
    0 comments

    Test Week: Strength 1

    Day 1

    A) Attempt to touch your toes without bending your knees. Record “yes” or “no” in the spreadsheet as appropriate.

    B) Hold a Plank position for maximum duration. Record your time in seconds. (Terminate the test if you can do longer than 2 mins or if you deviate from the correct position)

    C) Work up to a Back Squat 3RM (“3 repetition maximum” – the heaviest weight you can lift 3 times). Record your best results in kg.

    D) Bodyweight Pulling Test – This test has 3 options
    Option 1) Hold an Active Bar Hang for maximum time. Record result in seconds.
    Option 2) If you can do longer than 60sec in option 1, attempt a negative pullup as slowly as possible. Record result in seconds.
    Option 3) If you can do a longer than a 10 sec negative, attempt as many Chinups as possible in a single set. Record maximum reps completed.

    You do NOT need to complete all of the options in part D if you already know you can do unassissted chinups, just skip to option 3 in that case. If you don’t know what you can do, start with option 1.

    Conditioning Test 1:
    “OPEX Test – S1″
    3 Rounds for time:
    25 Kettlebell Swings to Chin Height (24kg/16kg)
    25 Chest-to-floor Burpees
    (15 minute time cap)

    If you finish all 3 rounds in less than 15 minutes, record your time in minutes and seconds. If you do not get the whole thing finished, record how far you got (for example: “2 rounds + 11 Burpees”).

    Day 2

    A) Work up to a Bench Press 3RM. Record your best result in kg.

    B) Bodyweight Push test: This test has 3 options -
    1) Attempt a box-pushup to the lowest box possible. You must make contact with the box and you must maintain a plank shape for the rep to count. Record the height of the lowest box to which you can complete a successful rep.
    2) If you get to the floor, have a coach check your form then test maximum pushups in one set. Record reps completed.
    3) If you get >10 pushups, test max Bar Dips.

    Conditioning Test 2:
    100 Wallballs for time (20lb/14lb)
    (10 Minute time cap)

    If you finish all 100 reps in less than 10 minutes, record your time in minutes and seconds. If you do not get the whole thing finished, record how far you got (for example: “83 reps”). Remember, you must squat to full depth and the ball must make contact with the correct spot on the wall for each rep to count!

    Day 3

    A) Work up to a Deadlift 3RM. Record best result in kg. Remember, if your back changes shape during the lift, the rep does not count.
    B) Turkish Getup 1RM (must get BOTH sides).
    C) Bulgarian Split Squat 8RM (must get BOTH sides)

    Cond Test 3:
    A) Tabata Situp Test
    B) 500m Row Test

  5. 13
    Mar
    2016
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    Conditioning: Week of Mar 14th

    Week of Mar 14th

  6. 7
    Mar
    2016
    0 comments

    Conditioning: Week of Mar 7th

    Week of Mar 7th

  7. 2
    Mar
    2016
    0 comments

    Conditioning: Week of Feb 29th

    Week of Feb 29th