Strength Training Re-Test!

A strong start to the New Year

Team! 
This week we are collecting some data with a re-test of two basic upper and lower body strength movements using the chest press and front squat as our measuring stick! If you have done this workout before, go back and see if you can exceed your last performance. If this is your first time, keep a log and we will re-test it again in 3-6 months. 
Enjoy! 
-Carla

If you have been following the Weekly Workout series for a while, you may have noticed that we don’t repeat workouts very often. The reason is that the Human body has an incredible ability to adapt. If we do the same workout twice a week for a month, the body will stabilize within that stimulus, and you will find yourself on a plateau.

One of the reasons why CrossFit methodology is so effective is that it is always changing. As a result, the body constantly needs to find new ways to adapt to the training, leading to fewer plateaus.

But certain workouts are worth repeating and these are called “Benchmark Workouts”. They are a great way to retest your fitness in various basic skills and movements. Ideally, I like to do re-tests at 3-6 month intervals.

Today we are re-testing the chest press and the front squat. This is one of my favorite workouts because it is so simple, eloquent, efficient, and most of all, effective… AND it can be done with minimal equipment. Ideally, this workout is done with 2 different weights. However, if you have only one set of weights available, no problem! If your bench press weight is too light for your front squats, simply double the front squat reps with that same weight!

Warm Up

4 Rounds – light load

*1 round = Up-downs, then push-ups, then air squats

• 7 Up downs

• 7 push-ups (from knees or other modification – should be easy)

• 7 air squat 

Movement Practice

If you have the available equipment, choose a barbell for one movement and dumbbells for the other. Both options should be on the heavier side with the goal of doing all 5 reps unbroken, but reps 4 and 5 are VERY challenging.

If you do not have a barbell, use dumbbells for both movements and choose one weight that is challenging for both. Do not change weights between movements as there is not enough time. Take 5-10 minutes to practice 3-5 repetitions per movement to find the appropriate weight.

Modification: If you do not have heavy weights available, use lighter weights and do a “tempo” sequence for the movement with a slow count of 3 in the direction of resistance and a count of 1 to release for the 5 repetitions.

Workout

EMOM 20:00 (every minute on the minute x 20 minutes). Set your SmartWOD app for EMOM (1:00) x 20 minutes or set a 20-minute timer. On even minutes, perform the bench press. On odd minutes perform the front squat. Use a barbell or dumbbells for either or both of these movements. THESE SHOULD BE ON THE HEAVIER SIDE! Reps 4 and 5 should be hard but not ugly. All repetitions should be done unbroken.

Minute 1 (and odd minutes) – 5 dumbbell or barbell flat bench presses (rest for the remainder of the minute)

** If you don’t have a flat bench, do the dumbbell presses lying flat on the floor.

Minute 2 (and even minutes) – 5 heavy barbell or dumbbell front squats

TIP! Avoid the need to change weights each minute due to time constraint. If only one sent of weights is available, find your heaviest bench press weight. If this weight feels light for your front squats, then DOUBLE the front squat repetitions!

Cool-Down

Enjoy this 15-minute post-workout stretch that will help your upper and lower body on its way to fast recovery