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

Complete 10 Rounds:

Run 100 meters

Rest 90 seconds between rounds

Test 4: Deadlift 1 RM followed by a max set of Handstand Push-ups

Performance:  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.

Scoring:  Multiply the deadlift load in pounds by the number of handstand push-ups completed.

Modifications:  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.

Character:  This duo represents a reasonable estimate of an athlete’s total strength – relative and absolute, upper and lower body.

Workout:  This test can be practiced as a workout of three to five repetitions of the test, resting in between efforts as needed.

Complete the following for time:

Run 400 meters

20 Pull-ups

40 Wall balls

20 Kettle bell swings

40 Box jumps

20 Burpees

40 Sit-ups

Run 400  meters