Weightlifting & Gymnastics Test week
This week is a chance to test yourselves. Lots of hard work has been put in over the last 10 weeks since the Open on lifting & gymnastics so it’s time to see how things are looking. It’s really important to track progress from time to time and also understand which areas of your fitness need working on.
We will be testing your 1RM power clean, power snatch, push press, back squat and some strict gymnastics also. Plus there is the ‘CrossFit Baseline’ WOD on Tuesday which is a fun sprint benchmark workout.
The weightlifting 1RM’s will be technical maxes, which means it is not an absolute max effort. Technique MUST be on point.
Next week (strength deload) will see the 2 benchmark WOD’s ‘Satans whiskers’ and ‘Lung burn’ back in the programming to test your aerobic fitness. These last came up in week 4 so it’ll be a great chance to see if you can improve your times 8 weeks on.
It’s going to be a big week! Have fun and enjoy your training!
MONDAY 10th JUNE
For Time: (Single unders are tripled)
50 Double-Unders / 150 SU
40 Double-Unders / 120 SU
30 Double-Unders / 90 SU
20 Double-Unders / 60 SU
10 Double-Unders / 30 SU
TUESDAY 11th JUNE
STRICT GYMNASTIC STRENGTH TESTING:
In 20 minutes, find your:
Rest as needed between each movement.
40 Air Squats
OPTIONAL CORE WORK:
3 rounds of ‘Durante core’
10 Hollow Rocks
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
WEDNESDAY 12th JUNE
SKILL: Bailing out
BACK SQUAT 1RM
Find a technical 1 rep max back squat
Make sure to maintain control on the way down. This is not an absolute max, must be good form – no collapsing under the bar. Be strict with yourself! Listen to the coach here for guidance and ask for a spotter if needed.
In teams of 3, AMRAP in 20 minutes**:
60 cal bike / 75 cal row
60 slam balls
60 box jumps @ 20”
Only 1 person working at a time.
**Every 2 minutes, starting on 0:01, ALL 3 team mates will perform 5 synchro down/ups.
THURSDAY 13th JUNE
Power Clean 1RM
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (60/42.5kg)
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
FRIDAY 14th JUNE
30 minute EMOM (6 rounds)
Min 1: Banded monster walks 50 – 100ft
Min 2: Negative pull ups 4 – 6 reps
Min 3: Jumping air squats (Work for 30 seconds)
Min 4: DB/KB seated floor press 8 – 12 reps (seated with legs out extended in front)
Min 5: 30 second forearm plank
Hips, Glutes, Shoulders
SATURDAY 15th JUNE
Establish a Technical 1 rep max
Work up to a single – Push press (from the rack)
‘Felix the cat’
6 Rounds for Time:
9 Box Jumps (24/20 in)
9 Thrusters (40/20 kg)
(Optional weight vest if you can perform all movements Rx and have one)
SUNDAY 16th JUNE
Olympic lifting class or Rest day