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Thursday 08/06/17

J-Quad Pic: Angela Clancy.

J-Quad
Pic: Angela Clancy.

Gymnastics Skill Tests

For Reps & Time Repectively:

# 1: 2 Minute window in which to hit a Max set of Muscle Ups

# 2: 2 Minute window in which to hit a MAX set of Toes To Bar

# 3: 2 Minute window in which to hit a MAX effort Hanging L-Sit Hold.

2 Minutes Rest between 'windows'

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  • These Gymnastics tests are exactly that. A test on your ability on the movement & your capacity on it too. With this in mind we want you to use this as a way to benchmark & baseline some numbers in which to set targets/goals going forward.
  • There will of course be many appropriate scaling options on offer. Choose the one you CAN do and hit it as hard as you can.
  • Muscle Ups can be Ring or Bar.
  • You get only ONE bite of the cherry so to speak. You will have 2 full minutes in which to have your attempt. Make it count!
  • NO mulligans!

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 Benchmark WoD: "Annie" 

For Time:

50 - 40 - 30 - 20 - 10 (reps)

Double Under

Sit Up

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  • This Classic couplet of a high skill move versus sheer grunt work is an all-time favourite amongst the CrossFit Community.
  • Compose, real & settle in for what hopefully are unbroken sets on the skipping rope.
  • On the ab-mat grind them out & keep them unbroken for sure!
  • Hold the standards. Form is priority as always.
  • Compare to 10/12/15
  • 12 Min Time Cap . Scale As needed.
   

Post Your Test Results & You Annie TIME to Beyond The Whiteboard

Not the sit up standards we like but still fast nonetheless!!

 
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