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As the 2022 CrossFit Games come up next week, we will be running our own small competition. There will be 5 test each from the original journal article "How Fit Are You?". The best possible score that can be earned is 100 points, or 20 points per workout. This is a very broad and general test of fitness. The GPP, general physical preparedness, that comes from the regular workout of the day will prepare you for what is down the road. There is running but no worries, no marathons needed (N.M.N.) for these test. Brush up on the PDF underlined above, have fun, and scale and modify as needed. 
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Workout of the day21-15-9 reps for time of: Calorie bike Snatches W: 85lb M: 105lb Workout at home21-15-9 reps of:
V-ups Handstands kick-ups Post scores and scales to comments. Workout of the day21-18-15-12-9-6-3 reps for time of: Box jumps Ring push-ups W: 24in M: 30in Workout of the day21-18-15-12-9-6-3 reps for time of:
Box step-ups or box jumps Chair push-ups, between two chairs Post scores and scales to comments. Workout of the day30 reps for time of: Clean and jerks W: 95lb M: 135lb Workout at home30 reps for time of:
Burpees to a 10in target Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 20-minutes of: 5 handstand push-ups 10 single-leg squats 15 pull-ups Workout at home20-minutes of:
5 handstand push-ups or seated shoulder press with a backpack 10 single-leg squats or loaded squats with the backpack 15 back pack bent over rows Post scores and scales to comments. Workout of the day4 rounds for time of: 1-minute L-sit hold 400-meter run Midline Stability, Part 1: More Than the Core Workout of the day5 rounds for time of: 5 deadlifts 10 burpees W: 185lb M: 275lb Workout at home5 rounds for time of:
10 back pack ground to overhead 10 burpees Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 15-minutes of: 12 muscle-ups 36 kettlebell swings W: 24kg M: 32kg Workout at home15-minutes of:
12 burpee tuck jumps 36 back pack swings Post scores and scales to comments. Workout of the day3 max sets of handstand push-ups Then, Shoulder press 3-3-3-3-3 reps Workout at home3 max sets of handstand push-ups (Scale to push-ups or some version of an inverted or elevated push-up.)
Then, Tabata (4-minutes of 20-seconds of work and 10-seconds of rest. Score for total reps accumulated across all 8 rounds.) Back pack shoulder presses Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 12-minutes of: 3 10ft rope climbs from seated 50 double-unders Workout at home12-minutes of:
12 back pack bent over rows 21 tuck jumps Post scores and scales to comments. Workout of the dayClean and Jerk 1-1-1-1-1-1-1 reps Workout at homeAccumulate 2-minutes in a back bridge hold
Rest 2-minutes Then, accumulate 2-minutes in a L-sit hold Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 20-minutes of: 500-meter row 50 single leg squats, alternating 10 squat snatches W: 95lb M: 135lb Workout at home20-minutes of:
500-meter run 50 single leg squats, alternating 10 single arm squat snatches, with a back pack or other household item, alternating Post scores and scales to comments. Workout of the day10 rounds for time of: 100-yard swim Rest 1-minute between rounds Workout at home10 rounds for time of:
200-meter sprint Rest 1-minute between rounds Post scores and scales to comments. Workout of the day10 1-minute rounds for max calories of: 60 yard shuttle sprint (5 yards, 10 yards, 15 yards) 3 deadlifts Max calories on a bike Rest 2-minutes between rounds W: 205lb M: 315lb Workout at home10 1-minuter rounds of:
60 yard shuttle sprint (5 yards, 10 yards, 15 yards) 3 inverted burpees Max sit-ups Rest 2-minutes between rounds Post scores and scales to comments. Workout of the day21-18-15-12-9 reps for time of: Chest-to-bar pull-ups Dumbbell thrusters W: 35lb dumbbells M: 50lb dumbbells Workout at home21-15-9 reps for time of:
Single arm backpack rows, left arm Single arm backpack rows, right arm Single arm backpack thrusters, left arm Single arm backpack thrusters, right arm Post scores and scales to comments. Workout of the dayFor time: 500-meter row 30 bench presses 1000-meter row 20 bench presses 2000-meter row 10 bench presses The weight on the bench press is your body weight, scale this workout by reducing the percentage of body weight for the bar, and/or reducing the distance of each row. Workout at homeFor time:
500-meter run 30 inverted push-ups 1000-meter run 20 inverted push-ups 2000-meter run 10 inverted push-ups Place your feet on an object above floor level. Use a push-up variation that allows every rep to be performed without a flexed or extended midline (no piked or sagging hips). Post scores and scales to comments.
Workout of the dayComplete as many rounds as possible in 20-minutes of: 400-meter run 20 GHD sit-ups 10 overhead squats W: 65lb M: 95lb Workout at home20-minutes of:
400-meter run 20 straight leg sit-ups 10 broom stick overhead squats Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 6-minutes of: 12 power cleans 21 squats W: 125lb M: 185lb Workout at home6-minutes of:
21 back pack cleans 12 push-ups Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 10-minutes of: 10 ring dips 10 box jumps 10 toes-to-bar W: 24in box M: 30in box Workout at home10-minutes of:
10 chair dips, between two chairs 10 step-ups 10 V-ups Post scores and scales to comments Workout of the day5 rounds, each for time of: 20 handstand push-ups 30 deadlifts 40 sit-ups 50 double-unders Rest precisely 3-minute between rounds W: 95lb M: 135lb Workout at home5 rounds of:
20 push-ups or pike push-ups 30 single arm back pack deadlifts, total 40 sit-ups 50 jumping jack Rest 3-minutes between rounds Post scores and scales to comments. Workout of the dayBack Squat 3-3-3-3-3 reps Workout at homeWeight Split Squat, each leg
10-10-10-10-10 reps Post scores and scales to comments. Workout of the day3 rounds for time of: 30 squat cleans 30 pull-ups 800-meter run W: 65lb M: 95lb Workout at home3 rounds for time of:
30 back pack cleans 30 candle sticks 800-meter run Post scores and scales to comments. Workout of the day2 rounds for time of: 50 burpee box jump overs 75 double-unders 100 wall-ball shots W: 20in box, 14lb ball to 10ft target M: 24in box, 20lb ball to 10ft target Workout at home2 rounds for time of:
50 burpees 75 jumping jacks 100 back pack thrusters Post scores and scales to comments. Workout of the dayFor max distance in 8/9-minutes 2000-meter row Max handstand walk in remaining time (5ft segments) Workout at homeFor max distance in 8/9-minutes
2000-meter run Max handstand walk in remaining time (sub a bear crawl or wall walks) Post scores and scales to comments. |
