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12
01
2020

CrossFit SFS: Fitness Testing coming up

By Scotty 0

Over the next few weeks you will see some tests come up that we can use for guidelines/data for you to work from.

Please make an effort to put your data into WODIFY as we will be working of these numbers (and it will be individual on your performance of the tests) so you really need to to record them

CrossFit SFS – Workout of the Day

Warm-up
2 rounds
200m Jog
30sec Upside Down KB Rack Carry
12 Barbell OH Walking Lunges Clean Grip (or no weight if needed)
5 Box Jumps high landing

Strength

Back Squat (5 x 3 across)

15 – 30 min

Pull Up + HS Tests (4 Rounds for reps)

30 – 40 mins

Gymnastics testing

1. Max reps strict pull ups in one set

2. max Kipping pull ups one set

3. max strict HSPU in one set

4. max kipping HS in one set

rest 90 sec after each

Metcon

(42-55 mins):
For time:
10-9-8-7-6-5-4-3-2-1
Thruster (43/30kg)
C2B Pull-ups

Time cap: 12 minutes

author: Scotty

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