Warm Up:
Stretch
Deadlift 5-4-3-2-1
*5 Handstand Push-ups after each set
Jacob 225-275-325-350-375
WOD #1
Crossfit Test 4:
1RM Deadlift, followed by max rep 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.
4-20 Points Score as follows...
4pts. 3,500-3,824
5pts. 3,825-4,149
6pts. 4,150-4,474
7pts. 4,475-4,799
8pts. 4,800-5,827
9pts. 5,828-5,775
10pts. 5,776-6,263
11pts. 6,264-6,749
12pts. 6,750-7,562
13pts. 7,563-8,375
14pts. 8,376-9,188
15pts. 9,189-9,999
16pts. 10,000-11,249
17pts. 11,250-12,499
18pts. 12,500-13,749
19pts. 13,750-14,999
20pts. 15,000+
Character: This duo represents a reasonable estimate of an athlete’s total strength- relative and absolute, upper and lower body.
Jacob Deadlift 425lbs(PR), Handstand Push-ups 25
Score: 16pts. (425x25=10,625)
WOD #2
OPT WOD's from 08/28/10
12 Minute progression up to 1RM Rack Jerk
Jacob 165-185-215-245-265(Failed)-265(PR)
3 Minute Rest then...
21-15-9 reps for time:
CTB Pull-ups
Burpees, 12" Jump
Jacob 3:52
6 Minute Rest then...
800m Run for time:
Jacob 2:32
And now I'm offically tired and sore as hell, later!
2 comments:
Solid work man! I'm working on this crossfit test myself right now. I just finished the first day and am looking ahead to day 4. I have a really hard time with the elevated handstand push ups. It looks like I cannot score on that day because my deadlift is 345 lbs and I would need to do 11 elevated HSPUs to get 4 points. I can only do about 6 or 7 as of now. Anyway, I noticed you didn't use elevation for this test. Is there any reason why not? Could you have gotten enough reps to score if you had? Thanks!
Mik
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