Test 1
Back Squat : 1 Rep Max
Record your best Back Squat 1 Rep Max lift.
Only include the heaviest 1 rep, do not include sets prior to it
Test 2
“Baseline”
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
Test 3
Row 250 meters
OR
Run 400 meters
This is an all out effort for time. Pick one, and go hard!
About these BTWB tests:
Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you’ll have completed one workout from each category. After 6 months you’ll have completed 3 from each category. They tried to include workouts that were accessible to a lot of athletes without modification. Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it!
5 rounds of:
Run 800 m
30 GHD Sit-ups
30 Hip Extensions
from Crossfit.com 12/27
Scale, for beginners:
Run 400 m
15 Abmat Sit-ups
15 Hip Extensions
Strength:
Pause Squat 2-2-2-2-2
(7 second pause at the bottom of each rep)
Workout:
On a 10 min clock:
100 AbMat Situps
50 Burpees
100 Air Squats
-Max Double-Unders in remaining time
