After a nail biting weekend of fierce competition and pure heart at the Ontario CrossFit Sectionals, we're back and ready to work it! A HUGE congrats to Elanna who placed 10th in the Women's standings, and qualified for the Regionals in Calgary.
Body-weight Strength Endurance Benchmark Test
Max ring dips. If using a band, note what band and about how much of the band was pulled through between the two rings (ex. 10 dips, purple band, pulled 1/3 the way through the rings)
Max deadhang pull-ups If using a band, note what band.
Gymnastic Skill L1: 3-4 sets:
- hollow body rocks x10 sec
- 5 push-ups
- 5 ring rows
L2: 3-4 sets:
- tripod/frog stand x10sec
- 8 ring push-ups
- 8 ring rows
L3: 3-4 sets:
- tripod/frog stand x15sec
- 2 muscle-ups or 4 muscle-up rows
- 10 ring rows
5 Rounds for Time:
- 10 DB Hang-Power Clean and Get Overhead (Press, Push Press or Jerk). Total weight approx 45% of 1RM Press.
- 30 Double Unders or 80 Single Skips