The Foundry Union Station – CrossFit
Metcon
Max Effort Testing and “Year End Goals” (YEG)
Choose 2 – 3 to test.
Try to do 1-2 Gymnastics tests, and 1-2 Metcons.
Test snatch if you won’t be in on Monday
Suggestions:
Conditioning
– Max effort 400m run
– Max effort 200m run
– Max effort 100m run
– Max effort 800m run
– Max effort 1 mile run
– Max effort 250m row
– Max effort 500m row
– Max effort 1000m row
– Max effort 2000m row
– 2min Max Double Unders
– “Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)
Gymnastics
– Max push-ups in a minute
– Max consecutive push-ups (no dropping off of toes)
– Max sit-ups in a minute (abmat, feet unanchored)
– Tabata Squats (score lowest)
– Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)
– Max consecutive strict pull ups
– Max height box jump
– Max distance broad jump