Flexibility Test
-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.)
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.
Kettlebell Test
-EMOM for 10 min – 24/22 Russian KBS @ 50/25#
-EMOM for 10 min – 24/22 One-Arm Russian KBS @ 50/35#
Flexibility Test
-Hold the bottom of a squat for up to 5 minutes.
-upper level flexibility tests (wall squats w/stick 6″ from wall 5311 tempo)
BLUE III
Core and Coordination Test
-150 single unders
-10 strict K2E in 60 sec
-40 UB Doubles
BLUE III
Kettlebell Test
-EMOM for 10 min – 24 Russian KBS @ 50#
PURPLE
Thanks Kevin!
Flexibility Test
BLUE 3 (5x wall squat w stick 6″ from wall)
Neuro Core and Coordination Test
ORANGE (150 unbroken single skips + Tabata 9 butterfly legs, abmat sit-ups)
Kettlebell Test
ORANGE 3 (EMOM for 10 min – 20 Russian KBS @ 20#)
Tripped a few times in the WU skipping. Thankfully it came together in time for the test.
Thanks Kevin!
Flexibility Test
-Hold the bottom of a squat for up to 5 minutes
– Wall overhead squats with PVC 10″ from wall 5311 tempo
Blue I
Neurological and Core Endurance
-150 single unders unbroken
– 10 Doubles unbroken
– 15s hold hanging knee raise
Orange I
Kettlebell Test
-EMOM 10 min / 24 Russian KBS @ 50#
Purple
Flexibility Test
-Hold the bottom of a squat for up to 5 minutes.
-upper level flexibility tests (wall squats w/15# 2″ from wall 5311 tempo)
Purple III
Core and Coordination Test
-150 single unders
-40 UB Doubles
-1 strict k2e (actually 5 or 6)
Orange III
Kettlebell Test
-EMOM for 10 min – 24 Russian KBS @ 25#
PURPLE
Thanks Blake and all the coaches helping test!
Flexibility Test
-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.)
5 min hold. 6” from wall with PVC.
Core and Coordination Test
-150 single Unders
-10 strict K2E in 60 sec unbroken
-40 UB Doubles
Kettlebell Test
-EMOM for 10 min – 24/22 Russian KBS @ 50/25#
Completed
Great nooner
Flexibility Test
– Hold the bottom of a squat for up to 5 minutes.
– Practiced wall O/H squats
Core and Coordination Test
-150 single unders and Tabata situps for 7 reps is the first testing point – done
-25 UB Doubles and 10 strict K2E in 60 sec is the next testing point – 25 DU’s done
Worked on strict knees to elbows… had trouble finding my elbow.
Next time… get up wiggle knee around to find elbow to make reps count.
Achieved: Blue I
Kettlebell Test
-EMOM for 10 min – 24/22 Russian KBS @ 50/25# – Purple
Flexibility:
Did 3:42 on the squat hold then needed to pee (Blue 3)
Finish it once I’m not pregnant
Then did 5 squats with PVC at 10inches, 6 inches, and 2 inches
So overall was blue 3
Core and neuro:
Did my 40 doubles for purple – but Not allowed to do sit ups so I Did some knees to elbows.. stuck with 1 cause I was half kipping.
Level orange 3 till I’m allowed to do sit ups
Kettlebells
22/min Russian with 30#
Level = purple –
Oh and today was my 300th class at CrossFit! 🙂
Congrats on your 300th class Heather. I’m glad your a gym rat like me
Flexibility
5 min squat
10″wall squat
(Blue 1)
Neuro/Core
150 single unders
7 Tabata Situps/ abmat
(Orange)
KB Emom 10mins
22 Russian Kb (25#)
(Orange 3)
Flexibility Test
-Hold the bottom of a squat for up to 5 minutes.
5 min hold. 10” from wall with PVC.
Blue 1
Core and Coordination Test
-150 single Unders
-3 Doubles
Tabata 8 sit-ups
Orange II
Kettlebell Test
-EMOM for 10 min – 24 Russian KBS 50#
Purple
Flexibilty: 5 min squat hold
Orange III
Apparently I have the flexibility of a rock
Neuro/Core: 40 unbroken DU’s/5 strict K2E
Blue I
Kettlebell: EMOM 10min 1 arm 35#/22 reps
Brown I
Thanks Kevin, Shane, Amanda, Cara 🙂
Great work everyone!
Flexibility Test
-Hold the bottom of a squat for up to 5 minutes
– Wall overhead squats with PVC 10″ from wall
Blue I
Neurological and Core Endurance
-150 single unders unbroken
– 3 Double unders
– Tabata 8 sit-ups
Orange II
Kettlebell Test
-EMOM for 10 min – Russian KBS @ 50# (started with 24 Reps, by the end I was down to 16 Reps)
Blue
Thanks Kevin, Shane, Cara and Amanda
Flexibility Test
-Hold the bottom of a squat for up to 5 minutes
– Wall overhead squats with PVC 6” from wall
Blue III
Neurological and Core Endurance
Orange III
Kettlebell Test
-EMOM for 10 min – One-hand Russian KBS @ 50# for 16 reps
Purple I
Neuro & core endurance: Purple 2
Kettlebell: Brown 1
Flexibility: Purple 3
5 minute squat hold/4″ squat from wall (tried 2″ from the wall. close to getting it)
blue 3
40 doubles/10 strict knees to elbows
blue 3
24 EMOM 53# russian kettlebell swings for 10 minutes
brown 1
(this was harder than I thought it would be…felt it in the traps)
Flexibility – 6″ from wall with PVC pipe. I don’t have the shoulder mobility for 2″.
Neurological & Core — 25 DU mixed with singles + Tabata 9 sit ups.
Kettlebell test — 22/minute done with 35# because the lighter KB were all gona.
Flexibility Test
-Hold the bottom of a squat for up to 5 minutes.
-upper level flexibility tests (wall squats w/stick 6″ from wall)
BLUE III
Core and Coordination Test
-143 single unders
-6 tabata situps
Yellow II
Kettlebell Test
-EMOM for 10 min – 22 Russian KBS @ 25#
PURPLE