Warm up / Preparation:
- Run 400m of track or run for 2 min around the first floor
- skip 1-2 min and include some double unders or attempts
- 5 shuffle jacks each direction: be sure to use full shoulder ROM
- A and C skip + grapevines + lunge walk and squat walk
- Triplet: 5 burpees – 10 push ups – 15 jumping jacks
- Stretch, bands, rollers, etc
Testing tasks:
- 5×5 / 5×3 strict press (approach and rules explained/reviewed)
- 60 seconds max sit ups (no AbMat)
- 60 seconds pull ups (does not need to be unbroken)
- CrossFit Baseline if you have not completed it yet
- A CrossFit workout if you have time / energy, but ASK FIRST PLEASE. We will do sub-max versions of these also, so please consult Coach before proceeding.
Notes:
Testing went well. I reached a maximum of 85lbs x 5 for strict press, 40 sit-ups and 20 pull-ups. I think in the future I will be able to hit 100lbs for strict press, 45 sit-ups, and 25 pull-ups.
The everyday workouts will help me reach the next level of my fitness. I will also be trying to get in the gym after school whenever possible. I think repetitions of these exercises will help most.
Brett's Fitness Blog 