The Check-In – Programming

The-Check-In_Alt
Next week begins our two weeks of fitness testing, known as ‘The Check-In‘. We will aim to do this twice a year, you can read all the details right here.

Key Details

Dates: This will run from Monday 1st June to Saturday 13th June

The two main benefits for you are:

(1) This is a chance to nail down some benchmarks that assess your present level of fitness and allows you to re-assess these benchmarks later on in the year, are you making the progress you want?!
(2) You can see where you areas of strength and weakness lie, and make any adjustments to your training as needed. How many of you are actually making effective use of the open gym?!

More details: Check the previous blog post

If not on unlimited membership: If you are on the 2x or 3x per week membership you can purchase a 2 week upgrade for £60 and £35, respectively. Just email us at info@crossfitthames.com

liina


Check in Programming

Below is the details of the programming for the next two weeks along with all the tests. When we publish each blog post next week we will include some details on each test so you can understand what we are looking at.

Check-In, Week 1

Monday 1st June

A) Aerobic Power & Capacity
A1) Modified Coopers Test – In 12 minutes: Row for distance
Rest 1 minute – For the row record max heart rate, average heart rate and heart rate after the first 1 minutes rest
A2) Max rep push-ups
Rest 1 minute
A3) Max rep strict pull-ups
Rest 1 minute
A4) Max plank hold

Tuesday 2nd June

A) Strength, Strength Endurance & Neuromuscular Efficiency
A1) Back Squat: Establish 1 rep max
A2) Back squat: 1 set for max reps at 85%

B) Agility, Co-ordination & Accuracy
B1) T-Shuttle: 3 attempts, rest 1 minute between attempts
B2) 20 Yard Shuttle: 3 attempts, rest 1 minute between attempts
Your score for B1 and B2 is your fastest time for each

Wednesday 3rd June

A) OPT Repeatability Test
A1) 3 rounds, at max effort each round:
Row 250m
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
Row 250m
Rest 10 minutes between rounds

Thursday 4th June

A) Strength, Strength Endurance & Neuromuscular Efficiency
A1) Deadlift: Establish 1 rep max
A2) Deadlift: 1 set for max reps at 85%

B) Explosive Power
B1) Standing broad Jump: 3 attempts, rest 1 minute between attempts
B2) Standing Triple Jump: 3 attempts, rest 1 minute between attempts
Your score for B1 and B2 is your longest distance

Friday 5th June

A) Explosive Power and Power Endurance
A1) 3 sets, 1 minute rest between sets : Max Push-ups (record number of reps in first 10 seconds)
Rest 5 minutes between A1 and A2
A2) 3 sets, 1 minute rest between sets : Max Pull-ups (record number of reps in first 10 seconds)
Rest 5 minutes between A2 and A3
A3) 3 sets, 1 minute rest between sets : Max Plank hold

B) Aerobic Threshold
B1) 3 x 6 minute on : 4 minutes rest
AMRAP:
20 Calorie row
10 Thrusters 40/30kg

Saturday 6th June

A) Strength, Strength Endurance & Neuromuscular Efficiency
A1) Strict press: Establish 1 rep max
A2) Strict press: 1 set for max reps at 85%

B) “Helen”
3 rounds for time:
Run 400m
21 KB Swings 24/16kg
12 Pull-ups (Jumping pull-ups)”

Sunday 7th June

No Testing – Weightlifting Club, Mobility, and Calisthenics Classes as normal


smithy


Monday 8th June

Check-In, Week 2

A) Skilled Gymnastics, rested state
A1) Muscle-up: 1 set for max reps
Rest 3 minutes
A2) Kipping HSPU: 1 set for max reps
Rest 3 minutes
A3) Kipping toes to bar: 1 set for max reps
Rest 3 minutes

B) Skilled Gymnastics, fatigued state
B1) Run 400m, max effort
Rest 90 seconds
B2) Run 400m, max effort
Max rep Muscle-ups
Rest 90 seconds
B3) Run 400m, max effort
Max rep HSPU
Rest 90 seconds
B4) Run 400m, max effort
Max rep Toes to bar

Tuesday 9th June

A) Lactic Power
A1) 3 x 40 seconds on : 2 minutes off
Row for max distance

Rest 12 minutes between A & B

B) Lactic Capacity – Bergeron Beep Test
B1) On the minute for as long as possible:
7 Thrusters, 35/25kg
7 Pull ups
7 Burpees

Wednesday 10th June

A) Strength, Strength Endurance & Neuromuscular Efficiency
A1) In 20 minutes: Establish a 1 rep max Clean
A2) In 20 minutes: Establish a 1 rep max Jerk (from the rack)

Thursday 11th June

A) 2014 Regional Workout Event 6
For time:
50 Calorie Row
50 Over the box jumps 24/20″
50 Deadlifts 80/55kg
50 Wallballs 9/6kg
50 Ring dips
50 Wall balls
50 Deadlifts 80/55kg
50 Over the box jumps
50 Calorie row
(Time cap: 21 minutes)

Friday 12th June

Recovery workout

Saturday 13th June

A) “DT”
5 rounds for time:
12 Deadlift 70/50kg
9 Hang power clean 70/50kg
6 pound Push jerk 70/50kg


*Will put the events blog and weekend WOD’s up on Friday Evening

Friday

CLASSIC CROSSFIT

Workout of the Day:

A) Power Snatches

B) In front of a clock set for 12 minutes:
1 minute Power snatches 50/35kg
1 minute of Toes to bar
2 minutes of Power snatches 50/35kg
2 minutes of Toes to bar
3 minutes of Power snatches 50/35kg
3 minutes of Toes to bar

Score is (A) total number of power snatch reps and (B) toes to bar reps