Well, hello my people, hope you had a great weekend. You won’t want to miss this week in the gym. For this is the week we look to test ourselves in a few of our lifts, our gymnastics capability and some straight up power output that will test our mental and physical capabilities.Monday starts our testing week off and is solely dedicated to these three lifts; finding our 1 rep snatch, 3 rep back squat and 5 rep push press is. Tuesday’s benchmark tests ourselves with ring muscle-ups and seeing where we are at for 30 ring muscle-ups for time. If necessary look to modify this to 10 rounds of 5 strict pull-ups/ring rows and 5 strict dips/push-ups. Then after a slight rest, our next test for the day will see how much power we can produce on the bike for calories in 1 minute.Wednesday is for picking things up and putting them down. First, we want to spend some time building to a 1 rep max deadlift then getting in a 4 round for time workout of dubz and heavy deadlifts called “Clerks”.Thursday, “Chasing Amy” is a 5 rounds for time workout of rowing and running. This is all about testing that aerobic capacity in a simple effective way, combining the row and the run in a fashion that mimics that of a 5k for both the row and the run. Friday testing combines what we have been building over the past weeks with a 3 rep thruster, a 2 rep thruster, and now we are building up to a 1 rep thruster from the floor. After we smash this test look to get a CrossFit hero WOD in called “Rahoi”. In this 12 minute AMRAP workout of box jumps, thrusters and bar facing burpees.Saturday the last lift we want to test this week will be building to a 1 rep max for our bench press. Then finish out Saturday with a 18 minute AMRAP called “Mallrats v2”. With a partner, look to get calories on the bike, push-ups, pull-ups and box jumps.“Life isn’t about finding yourself. Life is about changing yourself.”--George Bernard Shaw
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