Benchmark Testing

Monday, October 3, 2016

Strength

Press

Work to 1RM

(Option 2: 4×4)

Gymnastics

Max Pull Ups in One Set

WOD

AMRAP 12
8 Lateral Barbell Burpees
12 Hang Power Cleans (135/95)
35 Double Unders

UPCOMING BENCHMARK TESTING

Over the next several weeks we will be testing various elements of fitness including max lifts, endurance benchmarks, and gymnastics skills.  This is a great way to gauge where you are currently at, assess your progress, and make goals for the future.  We will be doing these tests as part of our regular classes and scores will be logged in Wodify.  Take advantage of this tool to assess your progress- feel free to add notes and comments in your Wodify account.

Some things to consider when testing:

  • Safety first, form is king. We are looking to hit the heaviest loads we can do safely and with good form.  An extra few pounds on the bar is not worth injuring yourself over.  If for whatever reason you don’t feel comfortable going for a 1 rep max on that day, there will be an Option 2 available for you.  Focus on getting in good, quality reps and know that you don’t have to max out if your body is telling you otherwise.
  • Testing is a good gauge of where you are currently at. Although it’s great to hit PRs, the reality is every day is not a PR day.  If you don’t hit the number you are hoping for- let it motivate you.  Remember that there are countless aspects that go into your performance on any given day- nutrition, sleep, stress levels, etc.- if you aren’t hitting the numbers you want to be, assess how these aspects are going and make a plan to improve.
  • Celebrate the PRs of those around you! We are fortunate to be in an environment of strong and capable people- be inspired by them and help them celebrate their PRs!
  • It’s important to warm up appropriately and not just dive into your big lifts. We will discuss more in class proper warm up protocols when attempting 1RMs.  Once you get to your max attempts have a coach watch you.  In order for your lift to be “CFHY Official” a coach must watch and verify the lift.
  • If you are a newer lifter/new to CrossFit we will not have you test all of your big lifts. It is more important that you continue to learn the movements safely without maxing out.  On testing days you will still perform the lifts, but not max out- you will do “Option 2″.

Within the next several weeks we will be testing the following benchmarks.  As always, if you miss a class you can always make up whatever you missed during open gym.

Lifting Benchmarks:

Front Squat/Back Squat/Overhead Squat

Deadlift

Press/Push Press/Push Jerk

Clean and Jerk/Snatch

Endurance Benchmarks:

500m Row/1000m Row/2000m Row

Helen/Fight Gone Bad/Fran

Gymnastics Benchmarks:

Max Pull Ups/Dips/HSPU/Muscle Ups

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