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 Technique/Load:

Shoulder Press

7-7-7-7-7

Push Press

5-5-5-5-5

Push Jerk

3-3-3-3-3

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)

Intervals

4 rounds:

Row 500 meters

Rest 3 min

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.

For Time:

Run 2 miles

“Helen”

3 Rounds of:

400 meters

21 Kettlebell swings (1.5 pood)

12 Pull-ups

Complete in as short a time as possible