This Saturday, if you are interested in assessing your skill set for Daily CrossFit, be at the gym at 9:30am. We will proceed through the list.
Last Saturday’s Team Sledgehammer work!
Don’t forget our Saturday CrossFit class at 11:30-12:30!
The structure of the Skill Check is that you will move through the exercises in order they are listed. If you get stuck on one, you can move on. Each time you retest you will complete the entire list. Virtuosity with the movements is considered. Again, the reason behind this skill check list is that you remain safe and progress wisely with this strength and conditioning program. If you collapse at the waist with every back squat, although you manage to perform the squats with the correct weight, to the correct depth, I would be putting you at risk to call that solid. At CrossFit Works our goal for you is to develop your body like a pyramid with a solid, strong base that can support the world’s most challenging movements.
ROW
500M W-2:30/M-2:00
PUSHUPS
W-5/M-15
STRICT PULLUPS
W-2(CHINUPS)
M-2 (PULLUPS)
OVERHEAD SQUATS
10 REPS
W-25lbs/M-45lbs
PLANK
60SEC
BACK SQUAT
10 REPS @
BODYWEIGHT
SHOULDER PRESS
10 REPS@
1/3BW FOR W
1/2BW FOR M
DEADLIFT
3 REPS @
1.5 BW
POWER CLEAN
1RM@3/4BW and 10RM (W-65lbs/M-115)
HANDSTAND SKILL
Kick up to a handstand at the wall five times and 5 L-position handstand pushups
STATIC RING HOLD
maintaining a hollow body position (W-30sec/M-45sec)
RUN
400m run (W-2:20/M-2:00)
