January 15, 2023

It’s Testing week at BaseFitness and we are super excited to get the ball rolling.

Why are we doing this? CrossFit prides itself on being measureable, it’s a huge part of CrossFit’s theory. We want to provide you with the opportunity to see improvements across the broad spectrum of fitness. This will help act as motivator throughout the year when we drop these WODS in to re-test and see how your fitness has improved.

How will it work? Much like the open, you will be provided with score cards to write down your results and keep them somewhere safe. This way you will be able to look back and check your results accurately (no guess work).

There will be 6 testing WODs in total but don’t worry, we don’t expect you to do every single testing workout. Come in on your usual days and use the results from the ones that you do manage. Down the line if you get a chance to do more great but don’t worry about it.

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Lastly

At the bottom of this page you will find the first week of your 6 week pull up progression program. Good luck and any questions just give one of the coaches a shout!

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Weekly WODs

Classic CrossFit test

50 wall balls 9/6kg
50 DB snatch (22.5/15)
50 box jumps (24″/20″)
50 wall balls
50 hang DB CnJ (22.5/15)
50 box step overs (22.5kg-24″/15kg-20″)
50 Wall Balls

Base Strength

A) Bench Press: 75% x 7, 80% x 5, 85% x 3 or more

B)
Flat DB Press: 2 x Max Reps (w/ same weight as last week)

C1) DB Bent over Rows: 4 x 12
C2) DB Triceps Extensions: 4 x 12

D1) Standing Barbell strict press 4 x 15 reps
D2) DB Lateral raises 4 x 15 reps

Tuesday

Gymnastics + capcity Testing
A)
Max strict pull ups

B)
4min AMRAP
Max TTB

C)
7 min AMRAP
plate jump burpees

Base Conditioning

8 Rounds
45 sec on
3:15 off

Wednesday

Heavy Test
0- 20
3rm back squat

20 – 35
3RM Bench press

Base Strength

A) Deadlift: 75% x 7, 80% x 5, 85% x 3

B) Chin-ups (total reps) = chin-up max + 50%

C1) Banded Lat Pulldowns: 2 x Max Reps
C2) Standing DB Military Press: 2 x Max Reps (15+)

D)
Hammer Curls (both arms same time): 5 sets of 8 reps

Thursday

Skill capacity testing

For time:
2minutes max DU

HSPU work
2min max Strict HSPU
or
2min max press ups

For Time:
30 pistol
30 DB push press
30 kcal echo/AB bike

Friday

Olympic testing
A)
1rm clean + Jerk

B)

5 rounds for time
12, 9 , 6
Deadlift
Hang Power Clean
Thrusters

Saturday

Endurance test
5km Row/ski

Pull up program – Week 1

Strict strength	Kipping work	Butterfly work
1) Negative Pull Ups 4 sets of 3 reps Aim for 3 second negative rest :60 between sets 2) Gorilla Rows 4 sets of 20 reps (10 each side, alternate arms) rest :90 between sets 3) DB Hammer Curls 4 sets of 12 (each arm) rest :60 between sets”	Technical work Kip swings 3-5 sets of 5 – 10 Strength work Press against the bar roll ups 5 sets of 2-3 reps	Technical work Butterfly drills with one foot on a box 3-5 sets of 10 reps Strength work Pause Butterflys at the top 5 sets of 3 reps
	Strict strength accessory if you have time	Strict strength accessory if you have time
Core – All categories Forearm plank 5 rounds of :30 rest :30 between sets Side plank 3 rounds of :30 each side rest :30 between rounds Alt between L + R”