THE C5 PT TEST

as Rxed 8:06

THE C5 PT TEST- Like any benchmark, C5 has established a standard fitness test that all new members must take as part of their ramp up program. Every month, thereafter, this test will rear its ugly head. This is intended as a standard of which to compare with as you progress with the program. It will out your strengths and reveal your weaknesses.

No bar? No Kettlebell? None. First and foremost, we at C5 want to ensure that we move our own body efficiently by pulling, pushing, squatting, etc. From there, we load you up, and test your ability to carry your own weight plus an additional load. Not to fret, we will be coming out with a C5 total fairly soon where you will be tested on how much you can get overhead, pick up from the ground, etc. (hint hint) For now, let's focus on killing this workout and going all out to get the work done the fastest our body will allow.

All movements will be completed as fast as possible with no rest in between stations. Score is determined by time completed:

1. 500 meter row- there is no specified damper setting. Your choice.
2. 50 situps- straight leg, athlete must have shoulders touching ground at bottom position, athlete must touch ankle at top position, arm swing is allowed.
3. 40 squats- top position must be full standing position with open hips, bottom position must have hip crease below knee. If you need something to keep you honest, use a medball to determine your bottom position and clap behind your back at the top of the position.
4. 30 pushups- bottom position has athlete touching chest to ground. Top position has athletes elbows fully locked out. rigid body throughout.
5. 20 pullups- chin over the bar. kipping allowed.
6. 400 meter run- 2 laps of parking lot.

NOW.....Although we are competing against the clock, please keep yourself honest in the movements. If you notice yourself not going full range of motion, do NOT count the rep. This is YOUR baseline. If you don't get that baseline correct due to pride getting in the way, you will not have a good baseline of which to base your future performance. Now go and crush this WOD.

Pullups, Burpees & Tireflips

40-30-20-10

- Pullups

- Burpees

In between each round, run one lap.

Upon completing the above WOD, complete 15 tire flips or 25 deadlifts (men-1.5 bodyweight; womens- bodyweight

I don't remember my time. I have to do a better job of recording it. I think it was 21:54??? I really don't remember, but I did heavy tire flips.

Front Squat & 24-round Barbell Tabata Drill

Front Squat:

3-3-2-2-1-1-1

225(pr)

24-round Barbell Tabata Drill

The athlete will have 20 seconds to complete a specified number of reps of a barbell movement. 10 seconds rest between each 20 second round. Men: 95, Women:65

The C5 trainer will tell you to do one of the following within 20 seconds:

- 3 squat snatches

- 4 power snatches

- 3 squat cleans

- 3 hang squat cleans

- 5 power cleans

- 2 clean and jerks (squat cleans + split jerks)

Hero WOD: Murph

MURPH

- 1 mile run

- 100 pullups

- 200 pushups

- 300 squats

- 1 mile run

39:12 (pr)

Back to Basics

Back to Basics: The snatch and clean and jerk

C5 has been going hard and fast for quite a while. Every so often, we need to take a step back and review what is important. The clock? No. The load? No. Getting a new PR? No.

Technique?? Yes. We are going to warmup, pair up, then work on the snatch and clean and jerk. We will review the high points of each lift, practice, analyze, practice, critique, practice. Technique.

Backsquat 1 rep max:

Backsquat 1 rep max:

3-3-2-2-1-1-1-1

265 (pr)

Clean and Jerk Max:

3-2-2-1-1-1-1

175 (pr)