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cierra allen 03/13/2018 Keshequa High School Q3-W5 BENCHPRESS BENCHMARK #3 Determining 1-Rep Max Benchpress

Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.

Warm-Up
1 set X 10 reps @ 30%

Work up in weight and do no more than 4 reps per weight.

If comfortable, use a spotter and attempt a max weight.		 120 lbs
Performed as RX
cierra allen 02/08/2018 Keshequa High School Q3-W2 - Wall Walk 2 Rounds for Time

10 Tuck Jumps
Lunge to half-court
Skip to endline
1 wall walk
Run to opposite baseline
 1m 58s
Performed as RX
cierra allen 02/06/2018 Keshequa High School Q3-W1 - AMRAP AMRAP

3 Mins

10 Jump Ropes
10 Push Ups
10 Bench Squats
1 Net and Back
 4 rounds 10 reps
Performed as RX
Cierra Allen 01/23/2018 Keshequa High School Q2-W11 - SQUAT BENCHMARK #2 Warm Up Set
30% of 1 REP MAX for 8 Reps

Working Sets
1 Rep at each weight working up to your max
 70 lbs
Performed as RX
Cierra Allen 01/23/2018 Keshequa High School Q2-W9 - JUMP ROPE BENCHMARK #2 2 MINUTE JUMP ROPE BENCHMARK TEST

For 2 mins you will jump rope to achieve as many reps as possible

Once you have completed your 2 minutes, log your reps online and with Mr. V.		 01m 45s
Performed as RX
Cierra Allen 01/23/2018 Keshequa High School Q2-W10 - CORE BENCHMARK #2 Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time. 14 reps
Performed as RX
Cierra Allen 01/23/2018 Keshequa High School Q2-W8 - Deadlift Benchmark #2 Determine your 1st Quarter 1-Rep Max

Perform one warm-up set:
1 Rep Max X .30 - 8 Reps

Incrementally work your way up to your max weight performing no more than 2 reps per weight

Log new 1-Rep Max online and with Mr. V		 65 reps
Performed as RX
Cierra Allen 01/23/2018 Keshequa High School Q2-W8 - Deadlift Benchmark #2 Determine your 1st Quarter 1-Rep Max

Perform one warm-up set:
1 Rep Max X .30 - 8 Reps

Incrementally work your way up to your max weight performing no more than 2 reps per weight

Log new 1-Rep Max online and with Mr. V		 75 reps
Performed as RX
Cierra Allen 01/23/2018 Keshequa High School Q2-W8 - Deadlift Benchmark #2 Determine your 1st Quarter 1-Rep Max

Perform one warm-up set:
1 Rep Max X .30 - 8 Reps

Incrementally work your way up to your max weight performing no more than 2 reps per weight

Log new 1-Rep Max online and with Mr. V		 60 lbs
Performed as RX
Cierra Allen 01/23/2018 Keshequa High School Q2-W8 - Deadlift Benchmark #2 Determine your 1st Quarter 1-Rep Max

Perform one warm-up set:
1 Rep Max X .30 - 8 Reps

Incrementally work your way up to your max weight performing no more than 2 reps per weight

Log new 1-Rep Max online and with Mr. V		 100 reps
Performed as RX
Cierra Allen 01/23/2018 Keshequa High School Q2-W8 - Deadlift Benchmark #2 Determine your 1st Quarter 1-Rep Max

Perform one warm-up set:
1 Rep Max X .30 - 8 Reps

Incrementally work your way up to your max weight performing no more than 2 reps per weight

Log new 1-Rep Max online and with Mr. V		 45 reps
Performed as RX
Cierra Allen 01/23/2018 Keshequa High School Q2-W7 - Max Standing Vertical Jump Benchmark #2 Today is a test of explosive lower body power.

Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.

Measure in inches.		 65 m
Performed as RX
Cierra Allen 01/23/2018 Keshequa High School Q2-W8 - Deadlift Benchmark #2 Determine your 1st Quarter 1-Rep Max

Perform one warm-up set:
1 Rep Max X .30 - 8 Reps

Incrementally work your way up to your max weight performing no more than 2 reps per weight

Log new 1-Rep Max online and with Mr. V		 70 reps
Performed as RX
Cierra Allen 01/23/2018 Keshequa High School bench None 65 reps
Performed as RX
Cierra Allen 01/23/2018 Keshequa High School 2012 Reebok CrossFit Games Sprint Shuttle spring for time:
Run to the 50-yard line and back
Run to the 100-yard line and back		 5 m
Performed as RX
Cierra Allen 01/22/2018 Keshequa High School Q2-W13 - SPRINT TEST BENCHMARK #2 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

End line to End Line

Feet must start behind the black baseline of basketball court

Stop clock when chest breaks the opposite baseline of basketball court

Log online to the nearest tenth of a mile		 15 m
Performed as RX
Cierra Allen 01/22/2018 Keshequa High School Q2-W13 - SPRINT TEST BENCHMARK #2 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

End line to End Line

Feet must start behind the black baseline of basketball court

Stop clock when chest breaks the opposite baseline of basketball court

Log online to the nearest tenth of a mile		 15 m
Performed as RX
Cierra Allen 01/22/2018 Keshequa High School Q2-W14 PAINT AGILITY BENCHMARK #2 Paint Agility Benchmark

Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.

Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.

You will be timed, round to the nearest tenth of a second.

Log in Miles rounded to the tenth.		 12 m
Performed as RX
Cierra Allen 01/18/2018 Keshequa High School Q2-W12 - Long Jump Benchmark #2 Perform at least three attempts at the standing long jump. Record in total inches. Log your furthest jump online and with me. 62 in
Performed as RX
Cierra Allen 01/02/2018 Keshequa High School Q2-W6 BENCHPRESS BENCHMARK #2 Determining 1-Rep Max Benchpress

Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.

Warm-Up
1 set X 10 reps @ 30%

Work up in weight and do no more than 4 reps per weight.

If comfortable, use a spotter and attempt a max weight.		 65 lbs
Performed as RX
Cierra Allen 12/05/2017 Keshequa High School Q2-W5 - LEG DAY Squat - percentages based of your established 1 rep max

Warm-Up
1 set X 10 reps @ 30%
Working Set
3 sets X 6 reps @70%

Dumbell Lunge
3x6 on each leg		 95 lbs
Performed as RX
Cierra Allen 12/01/2017 Keshequa High School Q2-W4 1 Min Ladder Step In/Out

Using the agility ladder you will step in and out of the ladder as many times as possible for 1 min. 		20 reps
Performed as RX
Cierra Allen 12/01/2017 Keshequa High School Q2-W4 1 Min Ladder Step In/Out

Using the agility ladder you will step in and out of the ladder as many times as possible for 1 min. 		60 reps
Performed as RX
Cierra Allen 11/29/2017 Keshequa High School Q2-W3 3 Rounds for Time

10 Air Squats

10 Push Ups

10 Switch Lunges		 1m 41s
Performed as RX
Cierra Allen 11/27/2017 Keshequa High School Q2-W2 2 Rounds for Time

10 Push Ups
Lunge to Half
Skip To End
10 Tuck Jumps
Sprint back to start		 1m 50s
Performed as RX
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