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.

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