Gymnastics Skill Work
Kipping + Chest to Bar Pullups
“Jerk Snatcher” for time…
20 Clean and Jerk (95/65 lbs)
20 Snatch (95/65lbs)
Day two in Fitness Testing Guys! We probably don’t need to preach to you why we use the Pullup as a Fitness Marker, but… It is one of the most commonly used gymnastics movements in CrossFit because of it’s huge ability to build pulling strength and power, making it a great single modality test tool to use when collecting data.
‘The Jerk Snatcher’ is awesome for those who love to have their hands on a barbell! Cycling a barbell at a moderate load for a short duration is a simple test in stamina, strength, speed and coordination, just to name a few of the general physical skills of fitness. We think this workout alone is a brilliant test of general fitness, we hope you see improvements from last time (if this is your second time round!)
The way we have designed the session is that we are prepping you for the Pull-ups first, performing the Pull-ups, then prepping you for the workout, then actually performing the workout.
Beyond Rxd: To get the Maximum Test score you need to get over 30 (men)/20 (women) Chest to Bar Pull-ups, but we suggest that you test out ‘your’ maximum amount of reps if it is more than that so that you will have something to compare to next time. Most people will be doing that anyway and scoring less than the highest level, but there are always those few Pull-up freaks out there!
Rxd: You don’t need to perform both the tests. If you know for sure you have the required amount of Kipping Pull-ups, then you should aim for the Chest to Bar Pull-up score. If you don’t really know, then try get both. It’s really up to you how you want to do it.
Fitness: Some people might not even be able to achieve the first level in this category. That’s totally fine, you will try a version of it, so you have a score for next time.
Check out the Target Fitness Test Charts at the GYM for Goal Weights and and Target Reps!!