Tests and Assessments 05.13.2016

Seaward CrossFit – CrossFit

ALL: Single Leg Balance (2 Rounds for time)

Stand on single leg and keep hips neutral. Work for excellent midline position. Record left and right side as separate rounds, but label in notes.

ALL: Side Plank (2 Rounds for time)

On edge of forearm and foot, elbow under shoulder, STRONG SCAPS. Record left and right side as separate rounds, but label in notes.

ALL: DB External Rotation (Weight)

Do seated on ground with elbow on knee. Find a load that allows for 8 reps @ 3010 on both sides. Pretty and pain free. Some of you may end up using change plates.

https://www.youtube.com/watch?v=W-HPt0d05es

ALL: DB Powell Raise (Weight)

Do on ground. Find a load that allows for 8 reps @ 3010 on both sides. Pretty and pain free. Some of you may end up using change plates.

https://www.youtube.com/watch?v=BxK60HYw760

ALL: Testing Push-Up (AMRAP – Reps)

1 set max beautiful push-ups. Don’t shoot for max reps at the expense of position. Use push-ups that are all as close to identical as possible. Record scaling notes in detail.

ALL: Testing Pull-Up (AMRAP – Reps)

1 set max beautiful pull-ups. First 3 reps at any speed and then for reps 4 and beyond hold a 30X0 tempo. If not an RX pull-up, record scaling notes in detail.

ALL: Testing Dip (AMRAP – Reps)

1 set max beautiful dips. First 3 reps at any speed and then for reps 4 and beyond hold a 30X0 tempo. If not an RX dip, record scaling notes in detail.

ALL: Testing Arch (Time)

Only record time spent in beautiful arch hold with knees and ankles together. If you can’t get legs tight, don’t record as RX and make notes.

ALL: Test Upperbody Gymnastics (AMRAP – Reps)

8:00 AMRAP

8 pull-up

5 ring dip

*may kip, but keep pretty

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