CrossFit Crescent – CrossFit
Progress Week 2
Double Leg Strength Test, Pull-up Strength Test
Stick to the order of the tests:
Front Squat (1 Rep Max)
15 min to establish 1 RM Front Squat
Weighted Pull-ups (1 Rep Max)
10 min to establish 1RM Weighted Pull-up, for athletes without a strict pull-up yet, they have 10 min to find their strict banded pull-up of least resistance. You can mix and match bands used.
Front Squat (Max Reps)
Perform max effort unbroken Front Squats at 185/125 or 75% of 1RM, whichever is lowest.
Athletes may “rest” in the standing rack position between reps so long as they don’t drop the bar or hold that position for longer than 20 seconds before going down for their next rep.
Pull-ups (Max Reps)
Perform max effort unbroken Strict Pull-ups. If unable to perform strict pull-up, do a similar test for ring rows, feet must be in past the “line” below the rings, rings must touch the chest/shoulders for it to count.