1:00 Band Pull Aparts Then,
6 Tempo Push Ups (3-seconds down, fast up)
8 KB Swings
Push Press 5-3-3-1-1
Rest 2-3 minutes between sets
Start around 70% and add weight each set
21 KB Swings 53/35lbs
12 Pull Ups
Feel: Cardio/Gas Pacing: Reach/Sustain
Target Score: Sub-12 Minutes
Firebreather Score: Sub-7:30 Minutes
– Note that we only recommend scaling athletes for benchmarks if there is a safety concern or
movement that an athlete cannot do for whatever reason. Otherwise, this is a good benchmark to get athletes performing as close to RX as possible so they can re-test in the future to show improvement.
– Run: Should not exceed 2:30 to complete. Scale to 1.2/1K AirBike if running is not possible due to
injury. Avoid rowing (grip & pull) as a scale
– KB Swing: Should not exceed 2 sets. Reduce weight before reducing reps.
– Pull Ups: Should not exceed 2 sets. Banded Pull Ups, Jumping Pull Ups and Ring Rows are all good
Coach Focus: This classic CrossFit benchmark is still a highly effective test for everyone. Coaches should instruct athletes to push the run each round vs. using the run as a recovery from KB Swings and Pull Ups. Pushing the run is how athlete can get the most “bang for their buck”. Athletes who have the ability to safely perform 36 pull ups should be allowed to do this benchmark as prescribed so they have data points for future re-testing, but coaches should be mindful of timing in class.
You shouldnt need extra work today but if you insist take some DB’s outside and try this one. If its too much volume drop the set of 27 and start at 21, scale by weight as well
For Time 27-21-15-9
DB Shoulder to OH 50s/35s
DB Squat Clean 50s/35s