Well I know that my fitness level in not nearly where it used to be, nor is it anywhere near where I'd like it to be, but this is going to be a good baseline determinate of how to judge it. This looks to be an awesome test of overall fitness capacity thought up by none other then "The Coach" himself. Spread out over a five day period you are to complete one test each day and score yourself among the below point system. I'm going to religiously make this a once every three months kind of thing so mark your calenders, cause it's on!
Warm Up:
Stretch 5-10 minutes
WOD #1
Bench Press 3-3-3-3-3
*Complete 10 CTB Pull-ups after each set.
Ring Dips (Strict) 10-10-10-10-10
*Complete 3 Pull-ups, +45lbs after each set.
WOD #2
Tabata Abs
Glute Ham Oblique Twists, Alternating
Toe Touches
Atomic Sit-ups, 20lb Med Ball
Oblique V-ups, 2 minutes each side
WOD #3
Crossfit Test 1:
Bench Press 1 rep max followed by max set of Pull-ups.
Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.
Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.
4-20 Points Score as follows...
4pts. 6,000-6,531
5pts. 6,532-7,062
6pts. 7,063-7,593
7pts. 7,594-8,124
8pts. 8,125-8,719
9pts. 8,720-9,313
10pts. 9,314-9,907
11pts. 9,908-10,499
12pts. 10,500-11,156
13pts. 11,157-11,812
14pts. 11,813-12,468
15pts. 12,469-13,124
16pts. 13,125-13,844
17pts. 13,845-14,563
18pts. 14,564-15,282
19pts. 15,283-15,999
20pts. 16,000+
Character: This tests the upper body for both absolute and relative strength and stamina.
Jacob Bench 270lbs, Pull-ups 64
Score: 20pts. (270x64=17,280)
I expanded the scoring on this to account for the vast differences in scores, but it's the same format.
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