This week's WODs

CFC Skills Testing - Week 2, Test 2a


Test 2a (Monday / Tuesday Only)

800m Run [5 min cap]
- 3 min rest -
Max Double Unders in 2 Minutes (can be broken up) [2 min cap]
- 2 min rest -
Max Consecutive Pull Ups (Band color if used) [2 min cap]
- 5 min rest -
Benchmark WOD- "Crazy Ivan" - 1000m Row, Then: 4 rounds-10 Deadlifts (BW) / 15 Wallball (20/14)


MOVEMENT STANDARDS:

800m Run - One foot in front of the other. From the roll up to the sign and back. Don't fall down. Go fast.
Double Unders - 2 min to get max number. You can break them up. Singles don't count.
Pull Ups - One attempt only at max reps. Full extension at the bottom. Chin over at the top. Band accordingly if needed.
"Crazy Ivan" - D/L can be scaled down. Full ROM. Heats may be run for larger groups.


All warm ups are the responsibility of the athlete! Please make sure you arrive early enough to warm up properly for the movements/skills listed. Failure to do so will hold everyone else up and we are on a tight schedule all week.


WOD Scores/Comments (0)

Just so we are on the same page, you can do Test 2a on either Monday or Tuesday. So, if you come in Monday and do the test, you can still come in on Tuesday and do something else or use it as a recovery day. Test 2b will be run on Wed. and Thursday, and again you can test either day.


CFC Skills Testing - Week 2, Test 2a


Test 2a (Monday / Tuesday Only)

800m Run [5 min cap]
- 3 min rest -
Max Double Unders in 2 Minutes (can be broken up) [2 min cap]
- 2 min rest -
Max Consecutive Pull Ups (Band color if used) [2 min cap]
- 5 min rest -
Benchmark WOD- "Crazy Ivan" - 1000m Row, Then: 4 rounds-10 Deadlifts (BW) / 15 Wallball (20/14)


MOVEMENT STANDARDS:

800m Run - One foot in front of the other. From the roll up to the sign and back. Don't fall down. Go fast.
Double Unders - 2 min to get max number. You can break them up. Singles don't count.
Pull Ups - One attempt only at max reps. Full extension at the bottom. Chin over at the top. Band accordingly if needed.
"Crazy Ivan" - D/L can be scaled down. Full ROM. Heats may be run for larger groups.


All warm ups are the responsibility of the athlete! Please make sure you arrive early enough to warm up properly for the movements/skills listed. Failure to do so will hold everyone else up and we are on a tight schedule all week.


WOD Scores/Comments (0)

Just so we are on the same page, you can do Test 2a on either Monday or Tuesday. So, if you come in Monday and do the test, you can still come in on Tuesday and do something else or use it as a recovery day. Test 2b will be run on Wed. and Thursday, and again you can test either day. 


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