Crossfit Oshawa – CrossFit


15 mins to establish:

1RM Back squat

Today we hit our 1RM Backsquat.
Testing day today! We talk about training often, practice quite a bit, but rarely do we test. This is by design, testing is a fundamental necesity, but there is a time and a place. This is our time ad place to test. The best thing we can do on these days is not take ourselves too seriously, the work has been done, now is the fun part! As a physical prep program, we are responsible and accountable for testing and restesting at these points throughout the year. As an athlete, everythign you can do here is lift your best and keep your mechanics sound.

Metcon (AMRAP – Reps)

3 rounds, with 1min on each movement for total reps of:

Cal Row

Wallball 20/14 lbs

Power snatch 75/55 lbs

Cal Bike

FGB style today, that should have just as high of an instensity with slightly more volume.

Looking for athletes to hit the machines with consistency; because we will be freshest going into the row and we rest after the bike it will be tempting to surge here, but we don’t want to see our intensity drop off on the ball and bar, if we can keep the ball in the air and the bar moving consistently, we know we will make ground regardless on the machines.