Testing week 1 & 2!


Hey Crew !

As most of you know we have testing week coming up for the cycle we have just completed and are about to embark upon coming up! Yup , you heard right. Its 2 Weeks!

The reason for the 2 weeks is we want to get as much out of the tests as possible so some days we can just focus on a lift and test it as best we can on the day, hit some PBs and throw some high fives around. For other days we may focus more on the WOD more intensely and the lift may be secondary on the list. This will also be dictated by yourself and your goals however. The cycle we are going into is more general and has a lot of various skills and strength work which is why it is longer but also means we have more to test. So go hard where you need and want to with the tests and then strap in for the cycle itself and get ready to put the work in. Its going to be tough. It will also get you to where you want to go if you embrace it.

I’m going to put up the next two weeks of programming now so you can make your plan of attack. CrossFit wants us to be awesome at everything which is something we would all love. However it doesn’t fit everyone depending on where you are on your fitness journey and chances are if you are chasing everything you wont make as much progress as you would like whereas if you really focus on certain things you are going to hit your goals. If you are only training 3x a week for an hour then you are limited to what you can do so I want you to be able to use the time as best you can. Use it to get your goals and everything else is a bonus.

So for the next two weeks make sure you come to the days that line up with your goals and get ready to put the work in with the gain train ahead !

During the whole cycle I will continue to post the WODs on Sundays for the week so again if you are chasing something specific you know what days you should be coming in. 🙂

As ever crew comments and queries are welcome! Email me Milo@crossfitthames.com

Week 1 , 7th – 12th May

Monday

A) Find 1RM Deadlift

B) Find a max single set strict HSPU or Push Ups
Some may want to test your Kipping HSPU , do it after the strict set.

C) 3 Rounds:
30 Goblet Squat 24/16kg
15 T2B
200m run
30 KBS 24/16kg
15 T2B

Tuesday

A)Find 1RM Overhead Squat

B)Max strict pull ups
Again some may want to test max set of kipping pull ups , do so after

C) 6 Minute AMRAP
1 Power Snatch 50/30kg
1 Chest to bar
2 Power Snatch
2 C2B
3 Power Snatch
3 C2B
etc etc to get as far as you can in the ladder

Wednesday

Make Up sessions if you haven’t done any of the other tests and want to catch up.

There will also be another WOD on this day but wont be a testing session.

Thursday

A) Find 10RM Bench Press

B) Max single set T2B

C) 5 Minute AMRAP
5 clean and jerk 60/40kg
8 HSPU
-2 min rest
4 Minute AMRAP
5 clean and jerk
7 HSPU
-2 min rest
3 Minute AMRAP
5 clean and jerk
6 HSPU
-2 min rest
2 Minute AMRAP
5 clean and jerk
5 HSPU

Friday

A) Find 1RM Back Squat

B) Max single set ring dips

C) 500m Row For time!

Saturday

A) Power Clean 1 Rep Max

B) Partner AMRAP for 15 Minutes :
10 Power Cleans 70/50kg
100m Sprint
30 Double Unders
I go you go for complete rounds !

Week 2 , 14th – 19th May

Monday

A) 1RM Squat Clean

B) Every 2 min for 20 mins:
8 cal row
5 thrusters 60/40kg
5 Burpees

*Score is your slowest round

Tuesday

A) Find 1RM Weighted Pull up

“Helen”
B) 3 Rounds:
400m run
21 KBS 24/16kg
12 pull ups

Wednesday

Make Up sessions if you haven’t done any of the other tests and want to catch up.

There will also be another WOD on this day but wont be a testing session.

Thursday

A) Find 1RM Shoulder Press

B) Find 3 RM Ring Dip

C)For Time:
30 cal row
30 shoulder to overhead 60/40kg
30 burpees over the bar

Friday

A) Pick One: 1RM Power Snatch or 1RM Snatch

B) 8 Sets:
20 WB 9/6kg
8 C2B
5 Shoulder to overhead
*:60 rest

Saturday

7 Minutes of Max Effort Burpees to target
– 7 minute rest
5 Minute Max Effort Wall balls 9/6kg
-7 Minute Break
3 Minutes Max Effort Muscle ups

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