1 Rep Clean and Jerk
1 Mile Run
We chose to include the Clean and Jerk in our Fitness Testing. That doesn’t mean we shouldn’t test the Snatch as well, but the rate of improvement for the Clean and Jerk is a little faster than the Snatch (from what we have seen). People tend to plateau in their Snatch due to the highly technical demand of the lift, and newbies generally can’t get under a lot of load due to a range of potential obstacles. You will have 4-5 attempts at your 1 rep max. Make sure you are fully recovered between attempts…approx. 3-4 minutes.
The 1 mile run is such a painful distance! Right at people’s anaerobic thresholds, making it a battle between wanting to slow down because of the pain, or being able to maintain a good pace for the whole 1 mile and pushing through that discomfort. This differs to a CrossFit workout where you have more of an option to rest between movements or rounds.
Some people like to do laps and others like one big loop course. It is up to you, as long as you are consistent with the course you use each time you test it. Compare your times to your last timed 1 mile run.
Check out the Fitness Chart on the clipboard at the front of the gym for target weights on your clean and jerk and mile times.