Day 10: Monday, September 21 TESTING WEEK

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This week we will be assessing our performance levels

  • Although it is called, “TESTING WEEK”, the real idea is to get a snapshot of your fitness levels
  • It is critical to stress that the STRENGTH Tests are done to establish a baseline for programming; although we do 1 rep Maxes, they are not done at the expense of proper form (we can easily determine your approximate 1 rep Max using 3-rep efforts)
  • Also note that when you perform Bodyweight or Met-Con assessment items, that all reps must be done with full range of motion
  • REMEMBER: this is being done to determine where we are now, and provide us with a Benchmark from which we can progress


  • take 20 minutes to establish a 1 rep Max Bench Press
  • perform as many full range Sit Ups Ups as you can in 1 minute
  • after a few minutes of rest, perform as many full range Air Squats as possible in 1 minute

Met-Con WOD:

  • Perform the following at a reasonable pace
  • You  do 15 DL; your partner does 15 DL; and so forth
  • Suggested weight 95/55
    3 Rounds for time:
    15 Deadlifts
    12 Hang Power Cleans
    9 Front Squats
    6 Push Press

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 21, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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