Day 81: Monday, January 18 Final Testing Begins

FINAL TESTING:

  • so it is now time to see how the training has paid off – we have 7 days of Testing (and Training) ahead of us
  • warm up well each session
  • remember that full range and proper reps are required for all Testing items
  • record all scores on your Testing sheets 
  • we will continue to train throughout the testing (as the 1 rep Max and other testing items are really part of our training regimen)

PREPARATION:

EMOM for 5 minutes:

  •  2 unloaded bar Bear Complex
  • 5 V-Ups

STRENGTH:

  • spend 20 minutes establishing your 1 rep Max Bench Press
  • 3 sets of 5 reps of Pendlay Rows

Met-Con Test:

 we will do this in waves; be ready to jump on rower when it is your turn

“CrossFit Baseline”: for time

  • 500m row
  • 40 air squats
  • 30 sit ups
  • 20 push ups
  • 10 pull ups

Note:

  • tomorrow we will test your Max Clean and then perform “Grace”
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on January 17, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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