Are You Ready To Test?
It’s finally here! The first of three full training cycles this year begins next week! The general Cycle Focus is Open Preparation, so we will practice most of the movements we expect to see in the upcoming CrossFit Games Open (Feb 26 – Mar 30). The Skill Focuses are Double Unders and Toes To Bar, so we will have skill development sessions for both of those movements.
We’re kicking off the cycle with Test Week next week, Jan 12 – Jan 16, where we will obtain baseline metrics that we will retest 14 weeks later. To get the most out of this next cycle, take a look at each of the 5 tests below. Decide which skills, movements, and time domains you want to see improved during this cycle, and show up for the test days that cover those items next week. Then show up for the same test days in Retest Week at the end of this cycle. Choosing your tests will give your training a lot of intention and direction.
MONDAY – Test your capacity for activities lasting a few minutes.
10 Thrusters (105/70)
10 Deadlifts (225/155)
10 CTB pullups
TUESDAY – Test your capacity for activities lasting a few seconds.
A) 1RM Back squat (20min)
B) 1RM Squat snatch (20min)
WEDNESDAY – Test your capacity for activities lasting 20-40min.
50 Box jumps with step down (24/20)
50 Wallball shots to 10’ (20/14)
50 Toes to bar
50 Wallball shots
50 Box jumps
**Inspired by CrossFit Games Regional 2014**
THURSDAY – Test your capacity for activities lasting 7-13min.
1min Squat cleans (135/95)
1min Jerks (135/95)
2min Squat cleans
3min Squat cleans
**Courtesy of CrossFit.com**
FRIDAY – Test your capacity for bodyweight movements.
4 Rounds for total time
60 Double unders
20 Alt. pistols
10 Bar muscleups
**2min Rest between rounds**
Which test are you the most excited about? Share in the comments!
A) Press (15min)
Work up to heavy 5
30 Squat clean and jerks (135/95)
And Coming Friday
A) Back Squat (20min)
Work up to heavy 5
B) 5 Rounds for quality reps the 4:00
30sec Tire flips with jump through
10 Kipping pullups
**3min Cap each round**