Training Block 1 Testing


You will find a series of tests for each one of the training paths below. These tests will help focus your training during this first 16 week block of training. All of these tests will be performed in week 1 or 2 of the block (April 29th - May 12th) for the first time. Then over the course of the program, some of the tests will be repeated multiple times in the 16 weeks and others will be retested just once. Every 16 weeks our testing body will change. Because there are so many things to get better at in the sport, we created the program this way to balance structured progressions with the variance that is required to get exposure to all movements in the sport.


Open Athlete 

1
20 min amrap:
16/12 cals rowing
8 bar facing burpees
* Testing ability to sustain high row paces, transition in and out of the rower, high metabolic demand for longer time frame workouts

2
Throwdown workout #1 (released on youtube 5/2/19)

3
Throwdown workout #2 (released on youtube 5/9/19)

4
12 min amrap:
3 sets of 10 unbroken clean and jerk 95/65#
6 sets of 5 unbroken clean and jerk 135/95#
10 sets of 3 unbroken clean and jerk 185/125#
amrap clean and jerk in remaining time 225/155#
* Testing barbell cycling ability in the clean and jerk, time to change your own plates, strength endurance

5
1rm snatch
1rm clean and jerk
5rm front squat
1rm weighted pull up
1rm strict press
* Testing a variety of strength metrics to give structure to the strength work in the first block

6
Max reps unbroken strict hspu
Max reps unbroken strict pull ups
* Testing strict gymnastics capacity as it is often neglected in people’s training for competitive CrossFit

7
30 seconds max distance row (must maintain <35 strokes per minute)
* Testing top end power endurance on the rower in hopes it transfers to making slower paces more sustainable

8
Max wattage on the following machines:
Assault bike
Rower
C2 Bike
Ski erg
* Testing top end power all machines in hopes it transfers to making slower paces more sustainable

Sanctional Athlete

1
10 min fan bike TT (assault/airdyne/echo bike)
* Testing ability to sustain high respiration, leg fatigue, high heart rates in time domain of average met-con length

2
20 min amrap:
16/12 cals rowing
8 bar facing burpees
* Testing ability to sustain high row paces, transition in and out of the rower, high metabolic demand for longer time frame workouts

3
Throwdown workout #1 (released on youtube 5/2/19)

4
Throwdown workout #2 (released on youtube 5/9/19)

5
12 min amrap:
3 sets of 10 unbroken clean and jerk 95/65#
6 sets of 5 unbroken clean and jerk 135/95#
10 sets of 3 unbroken clean and jerk 185/125#
amrap clean and jerk in remaining time 225/155#
* Testing barbell cycling ability in the clean and jerk, time to change your own plates, strength endurance

6
For time:
100 foot 300/200# Sandbag Carry
4 reps 200/150# Sandbag Over Yoke
10 150/100# Sandbag Over Shoulder
* Testing all forms of sandbag capacity in medley format for in person Sanctional event prep

7
30 seconds max distance row (must maintain <35 strokes per minute)
* Testing top end power endurance on the rower in hopes it transfers to making slower paces more sustainable

8
Max wattage on the following machines:
Assault bike
Rower
C2 Bike
Ski erg
* Testing top end power all machines in hopes it transfers to making slower paces more sustainable

9
1rm snatch
1rm clean and jerk
5rm front squat
1rm weighted pull up
1rm strict press
* Testing a variety of strength metrics to give structure to the strength work in the first block

10
Max reps unbroken strict hspu
Max reps unbroken strict pull ups
* Testing strict gymnastics capacity as it is often neglected in people’s training for competitive CrossFit

Strength

1
12 min amrap:
3 sets of 10 unbroken clean and jerk 95/65#
6 sets of 5 unbroken clean and jerk 135/95#
10 sets of 3 unbroken clean and jerk 185/125#
amrap clean and jerk in remaining time 225/155#
* Testing barbell cycling ability in the snatch, time to change your own plates, strength endurance

2
10 min amrap:
3 sets of 10 unbroken snatch 75/55#
6 sets of 5 unbroken clean and jerk 135/95#
10 sets of 3 unbroken clean and jerk 165/115#
amrap clean and jerk in remaining time 225/145#
* Testing barbell cycling ability in the clean and jerk, time to change your own plates, strength endurance

3
For time:
100 foot 300/200# Sandbag Carry
4 reps 200/150# Sandbag Over Yoke
10 150/100# Sandbag Over Shoulder
* Testing all forms of sandbag capacity in medley format for in person Sanctional event prep

4
30 seconds max distance row (must maintain <35 strokes per minute)
* Testing top end power endurance on the rower in hopes it transfers to making slower paces more sustainable

5
Max wattage on the following machines:
Assault bike
Rower
C2 Bike
Ski erg
* Testing top end power all machines in hopes it transfers to making slower paces more sustainable

6
1rm snatch
1rm clean and jerk
5rm front squat
1rm weighted pull up
1rm strict press
* Testing a variety of strength metrics to give structure to the strength work in the first block

7
Max reps unbroken strict hspu
Max reps unbroken strict pull ups
* Testing strict gymnastics capacity as it is often neglected in people’s training

Engine

1
10 min fan bike TT (assault/airdyne/echo bike)
* Testing ability to sustain high respiration, leg fatigue, high heart rates in time domain of average met-con length

2
20 min amrap:
16/12 cals rowing
8 bar facing burpees
* Testing ability to sustain high row paces, transition in and out of the rower, high metabolic demand for longer time frame workouts

3
Throwdown workout #1 (released on youtube 5/2/19)

4
30 seconds max distance row (must maintain <35 strokes per minute)
* Testing top end power endurance on the rower in hopes it transfers to making slower paces more sustainable

5
1rm strict press
1rm weighted pull up
* Testing some basic upper body strength metrics to ensure some level of balance in the training

6
Max wattage on the following machines:
Assault bike
Rower
C2 Bike
Ski erg
* Testing top end power all machines in hopes it transfers to making slower paces more sustainable