Monday, August 30: Crossfit Fitness Test #5 Run, Thruster and L Pull-up

So with the Crossfit Fitness Test complete here's how I sized up...

Test 1: 20pts.
Test 2: 11pts.
Test 3: 18pts.
Test 4: 16pts.
Test 5: 17pts.

Grand Total: 82pts (B-)

All I can say is, damn! I can only imagine the types of beastly guys who would score in the 90's on this. It was a fair fitness assessment and I can't wait to see how I fare next time I give this a try.

Warm Up:
Stretch

WOD #1
Crossfit Test 5:
For Time:
800m Run
21 Thrusters, 75lbs
21 L Pull-ups

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.

4-20 Points Score as follows...
4pts. 6:00-5:53
5pts. 5:52-5:45
6pts. 5:44-5:38
7pts. 5:37-5:31
8pts. 5:30-5:23
9pts. 5:22-5:15
10pts. 5:14-5:08
11pts. 5:07-5:01
12pts. 5:00-4:53
13pts. 4:52-4:45
14pts. 4:44-4:38
15pts. 4:37-4:31
16pts. 4:30-4:23
17pts. 4:22-4:15
18pts. 4:14-4:08
19pts. 4:07-4:01
20pts. 4:00>

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.

Jacob 4:20 (800m 2:44, Thrusters unbroken, L Pull-ups 10-5-3-3)

Score: 17pts.

WOD #2
Pick one set weight and complete 21-18-15-12-9-6-3-1 reps of:
Overhead Squat
Barbell Lunges
Barbell 1/4 Squat Jump
*1 minute rest between each movement

Jacob 95lbs, all sets unbroken

WOD #3
6 Attempts for max reps of:
Straight bar curl, 95lbs
Pull-up, 45lb Dumbbell
*Go from one movement to the next and then rest 2 minutes after each couplet

Jacob
SBC 12, PU 5
SBC 12, PU 5
SBC 10, PU 5
SBC 11, PU 5
SBC 12, PU 6
SBC 12, PU 6


Rick did some OPT stuff and then a Elgin Garage Gym Met Con.

21-15-9 reps for time of:
Overhead Squat, 75lbs
Airdyne, Calories
Burpees

Rick 9:32