Very proud of the entire #BlackFlagFam for destroying this week of testing as we enter our final day of testing. Hopefully, you now have a better understanding of your strengths and weaknesses as well as your overall level of fitness. We will be charting all the data collected from this week’s training and will analyze it to determine our training focus moving into the next 7-8 week of programming.

So, this is it! Time to move some HEAVY A** WEIGHT!

BASELINE TESTING: MAX STRENGTH
THE CROSSFIT TOTAL

Warm-Up:
Roll Out Lower
2 Min Bike, Run or Row

Warm-Up:
10 Air Squats
Super Lunge
Reverse Lunge w/ Twist
Lateral Lunge
A Skip
Butt Kicks
10 Air Squats

Prehab/ Prep:
– side lying Hip Adduction/ Abduction: 1 x 30 Each
– Kang Squat w/ Press: 1 x 8-10 Bar

THE CROSSFIT TOTAL
40 Minutes to find a 1RM for the
1.) 1 Rep Max Back Squat
2.) 1 Rep Max Strict Press
3.) 1 Rep Max Deadlift

Please record each number and the total combined.

Recovery:
Banded Ham/Hip
Couch
Child’s pose