May 9, 2010

MONDAY 100510

CrossFit Combine (DAY 1)

Welcome to the CrossFit Combine. The purpose of this two day event is to test your proficiency in a host of functional fitness tasks and skills. Each day you will complete 6 events. Based on your performance, you can earn up to 5 points on each event (see point scale below). Record the total number of points each day and post to comments. Rest as needed between the events and make as many attempts as you want for a best score, but complete the test in one-hour (not including warm-up). Specific requirements / standards for each event are described below (mens/womens scale denoted by the dash). Scale as needed and/or make up your own point system. The idea is to give yourself some solid bench marks and then retest in the future. Have fun! Bring a tape measure if you have one.

Complete the following events:

Points (in same order as rep breakdown) 5 4 3 2 1
1) Unbroken Pull-ups (reps): 30/20, 25/17, 20/14, 15/11, 10/8

- once you drop from the bar the event is terminated

2) Unbroken O/H Squats (135lbs/95lbs) (reps): 10, 8, 6, 4, 2

- start with the bar in the overhead position
- once the weight drops from the overhead position the event is terminated.

3) Unbroken One legged Squats (each leg) (reps): 10/8, 8/6, 6/4, 4/2, 2/1

- weight must remain on one leg, if non-working leg touches the ground the event is terminated.
- depth of squat must be below parallel

4) Box jump for 1 minute (20inch) (reps) - 45, 40, 35, 30, 25

- must reach full hip extension on top of the box (stand-up)

5) Unbroken HSPU (reps): 15/12, 12/9, 9/6, 6/3, 3/1

- head must touch the ground on each rep
- once you can no longer press up or once you fall out of the vertical position the event is terminated

6) Standing Broad Jump (ft): 8/7, 7/6, 6/5, 5/4, 4/3

- feet must start in a parallel position on the start line
- max distance is determined by the landing location of the back of the closest heel.

Post points per event and total to comments. Enjoy!

18 comments:

Ray said...

Question:

How do the points work for event 6-- Standing Broad jump? The reps are 8,7,6,5,4 in feet. Does that mean you have to jump 8 feet in one jump in order to get the 5 points for the 1st rep? Pretty sure I can't jump 8 feet so not certain how to score my effort.

Thanks!

Iron Major CrossFit Coordinator said...

Ray - The Standing broad jump event is for max ft not max reps. So on one attempt if you broad jump 8 ft you would get five points. If you broad jump 4 ft then you get 1 point.

Brian said...

1) 15/1
2) Scaled: New 1RM/0
3) 0/0 (suprise)
4) 30/2
5) 3/1 new PR
6) 6'1"/3
Points: 8

Jeff Paine said...

Cool WOD! Great assessment of where we are (and where we aren't, too).

Pull-ups: 25 = 4 pts
O/H Squats: 6 = 3 pts
one-legged squats: 0 = 0 pts
Box jump: 31 = 2 pts (I have no rhythm)
HSPU: 10 reps = 3 pts
Broad Jump: 8 ft = 5 pts

TOTAL (Day 1) = 17 pts

J. O'B said...

I liked this and was pleased with OHS.
1) 33 = 5pts
2) 2 = 1pt
3) 0 = 0pts
4) 36 = 3pts
5) 12 = 4pts
6) 94" = 4pts
Total 17pts

Russ said...

Great Monday WOD

Pullup- 5 (30)
OHS - 0 (Getting better, but not 135)
Jump- 4 (7-10)
1LS- 0
BJ- 4 (44 reps)
HSPU- 2 (6 reps)

Total: 15

Michael said...

30 = 5
9 (f on10) = 4
10R/4L = 2
40 = 4
8 (f on 9) = 2
8 ft = 5

Total - 22

upty03 said...

30 pull-ups = 5
10 OHS = 5
10 one-legged squat = 5
35 box jumps = 3
13 HSPUs = 4
8.5 feet broad jump = 5

27 total points for day one

C.L. said...

Pretty humbling but very useful for assessing weaknesses.
- Pull-up: 30 = 5 (kipping)
- OHS: 5 = 2 (weak shoulders and balance)
- One-legged squat: 8 = 4 (horrible form)
- Box jump: 32 = 2
- HSPU: 15 = 5
- Broad jump: 7' = 4
Total = 22

Jeff said...

1) 20 dead hang..... 3
2) Scaled 125- 2.... 1
3) 10 on each leg... 5
4) 26 .............. 2
5) 1 ............... 0
6) 6 ft ............ 3
Total ............. 14

George said...

1) 15/1
2) 1/0; new 1RM at 135 even after all the OHS on Sat
3) 0/0
4) 29/1
5) 3/1 new max effort PR
6) 7ft/4

total: 7

Wayne L said...

25 pull ups = 4 pnts
2 OHS = 1 pnt
4 1 leg squats = 2 pnts
32 box jumps = 2 pnts
3 HSPU = 1 pnt
7 ft = 4 pnts

14 total

John McGrady said...

36 pullups 5pts (PR)
7 OHS 3pts (PR)
2 1-legged squats 1pt (PR)
33 BJ 2pts
13 HSPU 4pts
7' jump 4pts
total 19pts
Pleased w/ the OHS, esp after Saturday. I was going to give up on the 1 legged squats, but Wayne forced me to put out by knocking out 7 on one leg. Thanks Wayne.

Iron Major CrossFit Coordinator said...
This comment has been removed by the author.
RW said...

1) 30 = 5
2) 10 = 5
3) 10/leg = 5
4) 45 = 5
5) 3 = 1
6) 8 ft = 5

Total = 26

craigrr said...

1) pull ups: 30 = 5
2) OHS: 10 = 5
knees were bending inward on last 3 to 4
3) 10/leg = 5
4) 45 = 5
I traditionally step down to save wear and tear on the ankle; today I jumped down and got full extension as I was coming off the box; I need to practice this technique more to ensure full hip extension
5) 15 = 1
6) 7 ft = 4

Total = 29

JPSE said...

Well - that was fun. Quick warm-up followed by the events. I attempted most of them once due to time and foundations, except the ones delineated with multiple numbers. Could have improved with more time, but nonetheless great assessment. I look forward to tomorrow!
Rx'd -
Pull Ups - 29 = 4pts
OHS - 10 = 5
1 LegSqt - R10/L4/7/8/6 = 4
20" BoxJump - 41 = 4
HSPU - 15 = 5
BroadJump 7'6"/7'8"/7'11"/7'11" = 4
T = 26

Annie D said...

I really suck at overhead squats..

PU - 20/5
HSPU- 6/3
Box Jump- 25/1
O.squat- 0/0
1 leg sqt- 8/5
broad jump- 7ft/5

Total: 19