Week 10/10 Test week #2
Final week of this 10 week cycle.
It’s our 2nd test week following on from last week. The aim was to spread the testing over 2 weeks to allow more people a chance of attending these sessions, and also not to overload your bodies with too much intensity.
This week we’ve got a 1RM Shoulder to overhead on Tuesday, Snatch 1RM Friday, and our 2 inhouse benchmark workouts – ‘Lung burn’ and ‘Satan’s whiskers’ to re-test. It’s going to be a fun week!
Starting next week, we will begin preparing for the CrossFit Open which will be held in October. (Starts Oct 10th). This will be a short 5-week block.
Next week will also be a strength deload, with a focus on skills and technique for the Open. If anyone is interested in signing up, let your coach know and have a chat with them about how you should approach it.
Have fun and enjoy your training ?
Overview for this week:
Monday: Bank holiday Hero workout with Coach Will
Tuesday: Push Jerk/Split jerk 1RM & Inhouse benchmark WOD #1
Wednesday: Gymnastics / Partner workout
Thursday: Coach Kieran’s last day!
Friday: Snatch 1RM / Inhouse benchmark WOD #2
Saturday: Front rack lunges
Sunday: Olympic lifting class / Rest day
MONDAY 26th AUGUST
BANK HOLIDAY MONDAY
Hero workout with Coach Will
TUESDAY 27th AUGUST
1RM Push jerk/Split jerk (athlete’s choice)
15 minutes to build towards a 1 rep max jerk/shoulder to OH from the rack.
INHOUSE BENCHMARK WOD #1:
3 Rounds for Time
10 Chest-to-Bar Pull-Ups
10 Front Squats (75/50kg)
(Take the front squats from the ground.)
WEDNESDAY 28th AUGUST
In groups of 2 or 3 rotate through the following movements:
3 sets of 5-15sec top of ring dip hold straight into 5-15 sec bottom of dip hold
3 sets of 5-10 false-grip ring row / strict pullups
3 sets of 3-5 MU transitions / 3 sets of 30% of max MU’s
For time with a partner. 1 person working at a time, reps stated are a total combined. Split the work however you wish.
50 cals bike/row
40 Single arm DB thrusters 22.5/15kg
30 Goblet box step ups 22.5/15kg
20 DB snatch 22.5/15kg
30 Goblet box step ups
40 Single arm DB thrusters
50 cals bike/row
20 min cap.
THURSDAY 29th AUGUST
Coach Kieran’s last day!
20 minute AMRAP
1 rope climb
Max reps HSPU
Score will be rounds complete + total number of HSPU
3 rounds for quality. No rest between sets.
30 med ball sit ups
50ft dual DB/KB overhead carry
FRIDAY 30th AUGUST
Work towards a new 1RM Snatch.
INHOUSE BENCHMARK WOD #2:
Aerobic test workout
21 wall balls 9/6kg
15 wall balls
9 wall balls
SATURDAY 31st AUGUST
Front rack backward stepping lunges
Over 6 sets, build towards a heavy 8 reps. (4 lunges each leg)
Focus on good form and hip extension at the top of the movement.
3 rounds for time
10 clean and jerk
15 power cleans
20 push ups
SUNDAY 1st SEPTEMBER
Olympic lifting class or Rest day