CrossFit Hove Test week

Another test week done, we see these every 3 months and it’s a very good way to track strengths and weaknesses and what might need more focus or accessory work.

The test week works with 2 repeated workouts, these were “Diane” a couplet of 21/15/9 repetitions of deadlifts and handstand press-ups and “Elizabeth” another couplet of squats cleans and ring dips, this again follows the 21/15/9 rep range.

The new girls were Karen, 150 wall balls, Annie 50/40/30/20/10 of double unders and sit ups and lastly Mary, an amrap (as many rounds as possible) of 5 handstand press-up, 10 1 legged squats and 15 pull-ups.

As well as these workouts we tested for a 5 rep max in the back squat, deadlift, press and bench press. We had a very good test week, and I was very pleased with the increased skill in our gymnastic work and also increased strength. Many thanks to our clients for their hard work.

CrossFit Hove workout of the day 31 July 18

Warm up and mobility

Strength work

5 dumbbell overhead squat, 5 left and 5 right

10 sit-ups

As many rounds as possible in 10 minutes.

This was a very challenging workout and proved to be a good test of mobility in the hips, ankles and thoracic spine extension. The challenge coming from the ability to hold a dumbbell up high overhead and keep it steady whilst squatting, most were able to manage a very light dumbbell those who could not did a goblet squat.