Day 81: Monday, January 18 Final Testing Begins


  • 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)


EMOM for 5 minutes:

  •  2 unloaded bar Bear Complex
  • 5 V-Ups


  • 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


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

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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