31 Mar 2016 – Testing Week, Day 3: The 'Outside of the Box' Tests

Today we are taking on some 'Outside of the Box' tests. These are JUST AS IMPORTANT, if not more important than testing your 1RM squat and deadlift! These tests are related to the secondary focus Coach Phil mentioned in his blog: "addressing areas of weakness and movement patterns that typically get missed out with classic CrossFit style programming: Rotational activities (frontal and transverse plane), unilateral loading patterns, grip strength." Improving these areas will take us far in our ultimate goal of well-rounded health and fitness and bulletproofing our bodies! 
 

WORKOUT OF THE DAY

The 'Outside of the Box' Tests

A) Single arm overhead carry
Right arm for max distance (24/16 kg)
- Rest 90 seconds -
Left arm for max distance (24/16 kg

B) Side Plank
Right side for max hold
- Rest 90 seconds -
Left side for max hold

C) Hurdle step over

D) Inline lunge / Split squat test
Set-up in an inline lunge with right leg forward and perform max reps (30/20 kg) in 60 seconds
- Rest 90 seconds -
Set-up in an inline lunge with left leg forward and perform max reps (30/20 kg) in 60 seconds *As soon as form breaks or balance is lost the set is over

E) Grip test
Grip a bumper plate in each hand and walk for max distance (15/10 kg)

F) Anaerobic Power Test
Time trial: 500m Row