Are you all ready for testing week? I know this guy is!!!
Monday 11-16-15 WOD
This week's CrossFit workouts will mimic the ADP program's testing. This will give you all a chance to test yourself and have a base to know where you are and set some goals for where you want to be. Testing is like competition. If you want an exact idea of where you're at then make sure your movements are measurable and repeatable. Have eyes on you so you aren't guessing that it was a "good rep". Test yourself but don't sacrifice yourself. For ANY modifications make sure they are measurable and repeatable!!!
CrossFit & ADP:
A.
20 Min Build to a max Front Squat
Perform 1-3 Back Squats with your Front squat weight.
Perform as many back squats with your front squat weight until failure. This literally means until failure. Not getting a spot, not quitting when you're tired, you should fail this at the bottom of your squat or on the way up (have someone count for you).
How Many reps did you get?
Test 2.
Max Unbroken pull ups.
This test may be kipping or butterfly pull-ups. The standards are the same as always. Full extension of the arms at the bottom and chin over the bar at the top.
Test 3.
Max Unbroken Ring Dips
Fitness:
A.
20 Min Build to a max Back Squat
For one set perform as many reps as possible at 75% of your 1RM for the day (have someone count for you).
B.
7 Min Ladder starting at one rep for each movement and climbing until the 7 min time cap is up.
Russian KBS 70/50#
Wall Balls 14/20# 9/10'
Post rounds and reps
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