++ Next Group Workout is MON, Nov 6th, 0600H @ Larkey Park ++
CrossFit Toronto has come up with a test based upon CrossFit North’s fitness index document entitled Skill Levels I-IV. By performing a series of exercises and movements you can see how well rounded you are and where you might need improvement. By looking at my Fitness index above, I can see that my pulling power (pull ups, rope climbs, etc) is by far my strongest point, and speed (sprinting, rowing etc) and core strength (overhead squats, Lsits, etc) need more development. A perfectly well rounded athlete will have a perfectly round index with a diameter corresponding to the ‘Rating’ listed (beginner – elite).
How do you match up?
Back Squat 5,5,3,3,2,2,1,1
Push Press 5,5,3,3,2,2,1,1
Dead lift 5,3,2,2,2,1,1,1
Use the first sets of higher reps as a warm up, and to practice form. Work up to a single rep maximum. Notice that the Deadlift set is different due to the higher demands on the nervous system.