You’ll perform one of the following Aerobic Power Interval tests with the required standards:
3 rounds of:
1 min Wall Balls (14/10# @ 10/9′)
1 min Russian KBS (35/20#)
1 min Box Steps (20/16″)
1 min DB Push Press (25/15#)
1 min Down Ups
1 min Rest
3 rounds of:
1 min Wall Balls (20/14# @ 10/9′)
1 min Hang Power Clean (75/55#)
1 min Box JUMPS (24/20″ with step down)
1 min Push Press (75/55#)
1 min Burpees
1 min Rest
“But what if I can’t even do all the movements in the first one?”
-Just like always, we’ll scale movements accordingly. Worry pas. You will still be given credit for the Level Method for ALL the movements you can do to the standard.
Besides CrossFit, what is your favourite summer activity?
Make-up Test Day – Choose any of the following:
If all of the above have been tested, complete the following:
AMRAP in 2 min
30 Single Unders (unbroken for Blue+)
20 Pushups/Box Pushups
10 Deadlifts (225/155, 185/135, 135/95, 95/65, 65/45)
Rest 1 min
Complete 5 cycles and start where you left off
Weightlifting testing points:
-Kettlebell Test: 70# x10; 45# x15
-Hang Power Clean: 135/90# x3
-Power Clean: 200/140# x1
*if test was previously completed, work on one of the following (as dictated by your level)
-3×8 Hang Power Cleans (70%)
-3×3 Power Cleans (80%)
-Build to a heavy C&J
If you get finished early, try this WOD.
EMOM for 12 min
Min 1 – 100m Sprint
Min 2 – Max KBS/HPC
Min 3 – Rest
Core and Coordination Test
-150 single unders and Tabata situps for 7 reps is the first testing point.
-25 UB Doubles and 10 strict K2E in 60 sec is the next testing point.
-40 UB Doubles and Tabata situps for 11 reps is the last testing point before attempting Annie.
*reps will be determined by weight
155/110# or less – 8 reps
230/160# – 5 reps
280/190# – 3 reps
More than above – 1 rep
-Hold the bottom of a squat for up to 5 minutes. If you need assistance, you can hold a post.
-If test was previously completed, you can work on upper level flexibility tests (wall squats, etc.)
*Flexibility previously maxed out
2 min samson stretch R
2 min samson stretch L
1 min lat roll R
1 min lat roll L
2 min calf LAX R
2 min calf LAX L
Bring your phones with you so you can check your previous levels, and add any updates. They may go up, down, or stay the same. It doesn’t matter yet, because we just want to know where you are right now. Then we can get to work and starting making progress!
Hey CFM, now more than ever we NEED you to make sure that if you register for a class you make every effort to show up to that class. We have reduced class sizes to keep everyone as safe as possible but this also means we will have members that are not able to get into a class when they want to.
Out of respect for your fellow members we ask if you are taking a spot in a class to please make sure you are going to use it because you can be sure that someone else would have taken it. If you are not able to go please cancel as far in advance as possible.
We have only been open 3 days and have already had 6 people registered that didn’t show up, which is disappointing when we know there are many who would have scooped up those empty spots. Please keep your fellow CFM peeps in mind when you are registering and if you can’t make it give them the opportunity to take your place.