Next Testing Week – Coach McCoy


Hi Team,

Just a quick note to let you know what the next Crush Week will entail.

I’ll get straight to it as I know the anticipation must be killing you…. There is going to be a Heavy Clean Complex where your ability to hang on to the barbell will be pushed to the limits. An Open repeat of 17.4 handing us our backsides again, along with the Ben Bergeron Open Test and the CrossFit Benchmark Nancy. Check out the details below.

Previously we have been fortunate enough to witness an abundance of Personal Bests being set during our Crush Weeks. The pressure is on to continue meeting our exceedingly high expectations. To that end, the forthcoming weeks will feature some difficult classes for many of us. The obvious limiting factors for most in the Crush Week workouts are our heart and lungs, Overhead Squats, Handstand Press Ups, Chest to Bar Pull Ups and Toes to Bar. Therefore it’ll be no surprise that these will feature heavily over the next 5 weeks. Our Heavy Days will focus on bumping up our back squat while also targeting on developing our posterior chain (glutes and hamstrings). Each week there will be a Competition Day where you can call out your CrossFit arch-enemy and go head to head. Call it banter or a little bit of friendly competition if you’d like, either way it will be great for developing our mental strength.

There has never been a better time to start recording your scores on Beyond The Whiteboard. Over the next few weeks the Heavy Day class will be repeated along with a couple of other workouts including the Long Day and Active Recovery. Therefore, it is important that we record our loads, times and distances effectively. With this measurable and observable data we can ensure we are gradually progressing in these repeated endeavours.

What else is new? I’ll be setting you some extra credit homework. This is additional work which will help your Pull ups, Ring dips and Muscle Up development. An instructional video will be posted on the blog and as always coaches will be on hand to offer instruction as required. The gymnastics focus will be improving our handstands and weightlifting will feature Front Squats and Squat Cleans every Sunday!

Finally, here are your Crush Week WODs:

1) Clean Complex For Max Load:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk” “AMRAP 20:

2) Ben Bergeron Open Test
50 Wallball Shots, 9/6kg
50 Double-Unders
40 Box Jumps
40 Toes-to-Bar
30 Chest-to-Bar Pull-ups
30 Burpees
20 Power Cleans 65/45kg
20 Jerks 65/45kg
10 Power Snatch 65/45kg
10 Muscle ups

3) Nancy 5 RFT
400m Run
15 OHS 42.5/30kg

4) CrossFit Games Open 17.4
AMRAP13
55 Deadlift 100/70kg
55 Wall Ball
55 Cal Row
55 HSPU


Workout of the Day

BENCHMARK
Run Isa Run Bel

2 Rounds For Time:
800m Run
15 Squat Snatch 60/40kg