Warm up and mobility

Strength work

As many rounds as possible in 10 minutes of

10 dumbbell thrusters

30 double unders

Warm up and mobility

Strength work

3 minute Amrap

5 toes to bar

7 hand release press ups

rest 1 minute, repeat for 3 rounds

Warm up and mobility work

Strength training

3 rounds for time of

Run 400m

15 dumbbell snatches (left)

15 dumbbell snatches (right)

The other factor we measure in Test week is strength, and we test the 4 major slow lifts, these are:

Press (shoulder press)

Low bar back squat

Deadlift

Bench press

We look for a 5 rep max in each of these, again these are spread over the week, with the benchmark workouts following.

And test week descends upon us again, every 3 months we test 4 CrossFit Hq benchmarks. We retained 2 from May:

Mary

5 handstand press-up

10 one legged squats

15 pull-ups

This triplet is repeated for as many times as possible in 20 minutes

Helen

Run 400

21 kettle bell swings

12 pull-ups

repeated for 3 rounds.

We added these this time around

Fran

21-15-9 of

barbell thrusters

pull-ups

Annie

50-40-30-20-10

Double unders

sit-ups

We also test our Strength work, I’ll post about that

later.

Warm up and mobility

Strength work

“Michael”

Run

800m

50 back extensions

50 sit-up

x3

Michael marks the start of next week’s test week.

Warm up and mobility

Strength work

3 minute amrap, rest 1 minute, repeated for 3 rounds of

5 pull-ups

7 hand release press ups

9 kettlebell swings

Warm up and mobility

Strength work

4 rounds for time of

400m run

20 weighted box steps

repeated from the 14th June