Monthly Archives: July 2016

CrossFit Hove test week

Every 3 months we have our test week, we repeat 2 benchmarks from the previous test week and introduce 2 new benchmarks.  (they’re not actually “new” new, the girls benchmarks will have been done in regular classes or before in previous test weeks before, incidentally the newest girls benchmark “Amanda”  was revealed at the 2010 CrossFit games, named after Games athlete Amanda Miller, who sadly died of cancer shortly before these games)

The benchmarks we used were

Fran-21-15-9 reps of thrusters and pullups

Diane-21-15-9 reps of deadlifts and handstand pressups

Grace-30 ground to overhead, commonly a power clean to push jerk

Jackie-a 1000m row, 50 thrusters and 30 pullups

In addition to these benchmarks we also established 5 rep max’s in the deadlift, press, bench, front squat and back squat. It was a great week and thanks to all our clients who worked so hard.

CrossFit Hove workout of the day 1 July


Warm up, mobility and strength work 

30 seconds work

30 seconds rest

hang power clean

front squat.

The aim of the workout was consistency, setting a score in the first round then aiming to keep that number for the duration of the workout, if the reps dropped, the final score was lowered, weight was increased by some, others stayed the same.