This week is a biggie!
Monday to Friday we're working through our Fitness Level Tests for the final Quarter of 2012.
Scheduled testing days are Mon/Wed/Fri, with makeup days on Tue/Thu/Sat, although you won't really want to make up a test on Saturday, seeing as that is our Humans Vs Zombies Halloween workout!
Costumes are compulsory!! If you show up without one, you will be provided with one of the coaches choice........
And in an unprecedented move, we've outlined the entire week below for you to digest, stress about, get excited over, lose sleep, schedule your life, plan your warmups, organise workout buddies, cherry pick, whatever you like!
Gymnastic skill testing + TGU 1RM + Back Squat 1RM
Make up on Monday's tests, or;
3 Weighted Pullup
3 Pistols each leg
Every minute on the minute, perform 3 reps of one exercise, resting the remainder of the minute. Rotate around the exercises for 15 mins, for 5 total rounds.
Use exercise progressions if unable to complete as rx'd.
200m Sled Drag 20/10kg
200m Farmers Walk 24/16kg
200m Sandbag Run 25/12kg
Double Under testing
Oly Lift testing (Snatch 1RM, C+J 1RM)
Run or Row testing
Thursday 1st Nov
Make up Wednesday's tests, get Friday's done in advance, or;
Deadlift 5 x 5
1 Rope Climb
10 DB Split Cleans 20/12.5kg
AMRAP in 15mins
Friday 2ndOverhead Squat testing
Humans Vs Zombies Halloween WoD
Race a partner through a workout, if you can catch them, their brain gets eaten with a burpee finisher.
50 KB swings
25 HR Pushups
50 Overhead Walking Lunges
Veteran CrossFitters (Humans) partner up with a newer CrossFitter (Humans) and agree on a handicap of between 2-6 mins.
Any Zombies who don’t catch a Human must do a multiple of 10 burpees x the handicap after the workout.
10am. Pullup Workshop- free to all members
11am. Our first scheduled Sunday class. Come get some!
CONGRATS TO ALL PARTICIPANTS IN THE AUCKLAND MARATHON!!
- Adam Day, Daniel Woods, Claire O'Brien, Teysha Sandford-Hill, Isaac Higgs, Blair Parkin, Matt Webby (who also cycled in the K1 the day before!), and anyone else we may have missed!