Rest Day,
or if you have anything left to give, CFE WOD at Adren and McClaren. Meet at 10:00 AM. If you are an endurance athlete and you want a piece of the results seen last Sunday, go learn how to train for stamina vs. endurance.
The General Fitness Test from CrossFit East Sac on Vimeo.
The final portion of the Level I testing process is designed to demonstrate a baseline level of fitness, or power output ability. It is a classic CrossFit timed workout that involves a mono-structural movement… rowing, a weightlifting exercise… wall ball, and a gymnastic movement… jumping pull-ups. The exercises themselves are fairly low skill level so that we can really test your work capacity vs. your ability to perform high skill level functional movements. Passing of this test will be an absolute requirement to gain access to the Level I program.
The WOD-
For Time:
Row 1000m
30 Wall Ball M-12# Ball/10 Foot Target, W-8# Ball/9 Foot Target
30 Jumping Pull Ups
You must keep your feet on the rower until the 1000m counter has reached 0. For wall balls, you must squat to below parallel and make a clean hit on the wall ball target. Missed squats and missed throws will not be counted. For the pull-ups, you will be required to swing your head and chest in front of the pull-up bar with your arms completely extended at the bottom, and jump your entire chin above the bar at the top.
Men must complete the workout in less than 8:00 minutes and women must finish in less than 9:00 minutes.
