Complete 5 rounds of the following:
20 reps Bench press
20 reps Pull ups
* Not for time
* Bench Press – perform bench press using body weight. If body weight is too heavy, perform at 50% of 1 rep max. Ideally, the weight should be so much that you should be able to perform 20 consecutive reps on your first round.
* Pull ups – Perform as strict as possible. Kipping and butterfly after you can no longer perform strict. Scaled versions include: band-assisted, jumping and ring rows.
Complete the following for time:
Run 400 meters
50 Push press, 75/55
Run 400 meters
50 Box jumps, 20 inch box
Run 400 meters
50 Sumo dead lift high pull, 75/55
Run 400 meters
50 Wall ball shots, 20/14
Complete As Many Rounds As Possible in 10 mins of:
10 Clean and Jerks (135/95)
25 Double unders
10 Bar-facing burpees
For Technique/Load:
Back Squat
5-5-5-5-5 reps
*between each set do 1 min hollow rocks
Then for time:
150 kettlebell swings 55/35 lbs
“Nancy”
Five rounds of:
400 meter run
15 overhead squats (95/65)
Complete in as short a time as possible.
For Time:
10 Handstand Push-ups
20 Wall Ball Shots (20/10)
30 Toes to Bar
40 Power Cleans (115/75)
50 Burpees
60 Sumo Deadlift High-Pull (65/45)
Test 5: Run 800 meters, Thrusters 75 lbs x 21 reps, “L” Pull-ups 21 reps
Performance: 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.
Scoring: The entire effort is timed from the start of the run to the last pull-up. A time is returned in minutes and seconds.
Modifications: 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.
Character: 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.
Workout: This test can be practiced as a workout by performing the test and repeating after an extended rest.
