9 AM Weightlifting
Max Effort:
Back Squat
Snatch
Clean & Jerk
8 AM WOD
Complete for total working time
Row 750 meters (buy in)
+
5 rounds of
10 Wall balls, 20/14
10 Box jumps, 24/20
10 Kettlebell swings, 53/35
Rest 1 min between rounds
1-12-13
1-11-13
Weightlifting
REST DAY
TEST 5: Complete for time.
Run 800 meters
21 Thrusters, 75/55
21 “L” pull ups
The thruster must originate from a full squat each rep. The “L” pull-ups are pull-ups with the legs extended straight out in front of the athlete. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed. The thruster and “L” pull-ups need not be performed consecutively, i.e. without breaking. Any grip is O.K. for the pull-up, but the range of motion must be complete.
The entire effort is timed from the start of the run to the last pull-up. A time is returned in minutes and seconds.
Where necessary, the load for the thrusters may be reduced and the “L” pull-ups can be assisted by gently lifting the heels or allowing a “sloppy L.” For those not able to perform a pull-up, an assisted pull-up device may be used.
This test is classic CrossFit. The combination of a monostructural metabolic exercise (running) combined with a high demand weightlifting movement (Thruster: front squat/push press), and a super demanding bodyweight movement (“L” pull-up), all for time, is distinctly CrossFit and is directly indicative of an athlete’s total capacity.
1-10-12
Weightlifting
Hang Power Snatch – 60% x 1 x 5
Hang Power Clean & Power Jerk – 60% x 1 x 5
Box Jump – 3 x 3
Test 4: Deadlift 1 RM followed by a max set of Handstand Push-ups
Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the
handstand push-ups. The handstand push-ups must bring the ears below the hands so they
needs to be done on parallel bars, parallettes, or some other raised platform like chairs or
books. Using the wall for balance is O.K.
There are two options for modification of this test. The first is to provide manual assistance
to the handstand push-ups. Typically, this is done by lifting the athlete by the calves or
ankles. Alternately, where even the handstand is a challenge, the substitute exercise is a
shoulder press.
This duo represents a reasonable estimate of an athlete’s total strength – relative and
absolute, upper and lower body.
1-9-12
Weightlifting
Snatch – 60% 5 x 1
Clean & Jerk – 60% 5 x 1
Back Squat – 40% 3 x 2 (focus on acceleration up)
Squat jump – 3 x 3
TEST 3. TABATA SQUAT FOLLOWED BY 4 MINS OF MUSCLE UPS
After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then
has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be
consecutive, i.e., without rest. All squats must be from below parallel to full extension of
the hip and leg.
The test score is the Tabata Squat score (weakest number of squats in each of eight
intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the
number of muscle-ups completed within four minutes. Total time for test: 8 minutes.
With regard to the muscle-up, there are two possibilities for adaptation. One is to assist
manually – someone pushing the athlete up. The other is to replace the muscle-up with
four minutes of pull-ups and dips.
The Tabata Squat is a CrossFit classic testing both athletic hip function as well as aerobic
and anaerobic capacity. The muscle-up is arguably the single best upper body exercise. This
combination alone is suggestive of an athlete’s total fitness.
WOD
Complete a second round of the test with an extended period of rest between rounds. If you cannot perform any variation of the muscle-up modification, perform the following WOD:
Tabata Squat
Rest 1 min
Tabata Row
Rest 1 min
Tabata Sit up
Rest 1 min
Tabata Kettlebell Swing
1-8-12
Weightlifting
Power Snatch – 60% x 1 x 4, 70% x 1 x 3
Power Clean & Power Jerk – 60% x 1 x 4, 70% x 1 x 3
Squat jump – 3 x 3
TEST 2. Clean & Jerk 15 reps
There is no time limit, but the weight cannot be rested on the ground. Resting at the hang,
rack, or overhead is O.K. At the ground, the athlete must touch and go. Technique is
otherwise not critical.
The score is exactly the load lifted.
This classic movement is traditionally an excellent test of overall strength, but when
performed at 15 reps becomes an extraordinary metabolic challenge as evidenced by max
heart and respiratory rate.
WOD
Clean & Jerk
15 reps
12 reps
9 reps
Rest as needed between rounds. These are touch and go reps. No resting the bar on the ground during rep scheme.
1-7-12
Weightlifting
Snatch – 60% x 2 x 5
Clean & Jerk – 60% x 1 x 5
Back squat – 50% x 2 x 3 (focus on acceleration up)
This will be a very light and easy week in preparation for max back squat testing on Saturday.
TEST WEEK.
My intent for the next five days is to conduct a series of tests that measure athlete’s fitness across a broad spectrum. The Open Sectionals are just several weeks away and we can use the next 8 to 10 weeks to focus on our weakest areas, while still maintaining our strengths. Skill work and conditioning will become more focused as we draw closer to the sectionals. We have spent a fair amount of time on strength work over the past few months. For those that will be competing in the Open Sectionals, these tests will serve as a baseline. For those not competing in the sectionals, it is a great assessment of your current fitness level and allow you to set reasonable goals for 2013. Let’s do work.
Test 1
Work up to a 1 rep max Push Press, then immediately after completing the Push Press, complete max reps of Pull Ups.
WOD
Complete for time:
10 Push Press, 135/85
20 Pull ups
8 Push Press, 135/85
18 Pull ups
6 Push Press, 135/85
16 Pull ups
4 Push Press, 135/85
14 Pull ups
2 Push Press, 135/85
12 Pull ups
1-5-13
Weightlifting
Snatch – 75% x 3, 80% x 3, 85% x 2, 80% 2 x 2
Clean & Jerk – 75% x 3, 80% x 3, 85% x 2, 80% 2 x 2
Back Squat – 88% 8 x 3 (up wt on last set if you feel good)
Snatch High-Pull – 75% (of snatch) 3 x 3
Conditioning
“Loredo”
Complete 6 rounds for time:
24 Squats
24 Push ups
24 Step walking lunge
Run 400 meters
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
1-4-13
Weightlifting
REST DAY
Strength/Skill
Handstand push up, 10 x 5
Chin up, 10 x 5
The above two exercises are performed as a couplet/compound set with a partner. The tempo for both is 1:3 (1 second loading:3 second deloading).
Conditioning
Complete 3 rounds for time of:
10 Power Snatch, 135/85
50 Double unders
1-3-13
Weightlifting
Power Snatch – 65% x 3, 70% (2 X 3), 75% x 3
Power Clean – 65% x 3, 70% (2 X 3), 75% x 3
Power Jerk – 65% x 3, 70% (2 X 3), 75% x 3
Snatch High-Pull – 75% (of snatch) (3 X 5)
Conditioning
REST DAY
1-2-13
Weightlifting
Back Squat – 83% (5 x 5) (up wt on last set if you feel good – no failed reps)
Hang clean (mid-thigh) – 70% (5 x 3) (up wt on last 2 sets if you feel good)
Halting Clean Deadlift (upper thigh) – 85% (3 x 3)
SLDL – 65% (of back squat) x 5, 70% (3 x 5)
Strength/Skill
Thruster, 3-3-3-3-3
Conditioning
AMRAP in 12 mins of
12 Burpees
9 Power Cleans, 135/85
6 Toes to bar
