Warm up # 4
Test 1: Bench Press 1 rep followed by max set of Pull-ups
Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete – all the way up and down.
Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.
Test 4: Deadlift 1 RM followed by a max set of Handstand Push-ups
Performance: Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below the hands so they needs to be done on parallel bars, parallettes, or some other raised platform like chairs or books. Using the wall for balance is O.K.
Scoring: Multiply the deadlift load in pounds by the number of handstand push-ups completed.
| SCORING TABLE | |||||
| Points | 4 points each | 8 points each | 12 points each | 16 points each | 20 points each |
| Test 1Bench/Pull-up | 6,000-8,124
ex. 300×20 = 6,000
|
8,125-10,499
ex. 325×25 = 8,125
|
10,500-13,124
ex. 350×30 = 10,500
|
13,125-15,999
ex. 375×35 = 13,125
|
16,000+
ex. 400×40 = 16,000
|
| Test 2Clean & Jerk | 115 – 135 | 135 – 159 | 160 – 189 | 190 – 224 | 225+ |
| Test 3Tabata Squat/ Muscle-up | 180 – 284
ex. 18×10 = 180
|
285 – 399
ex. 19×15 = 285
|
400 – 524
ex. 20×20 = 400
|
525 – 659
ex. 21×25 = 525
|
660+
ex. 22×30 = 660
|
| Test 4Deadlift/Handstand Push-up | 3,500-4,799
ex. 350×10 = 3,500
|
4,800-6,749
ex. 400×12 = 4,800
|
6,750-9,999
ex. 450×15 = 6,750
|
10,000=14,999
ex. 500×20 = 10,000
|
15,000+
ex. 600×25 = 15,000
|
| Test 5Run/Thrusters/ “L” Pull-ups | 6:00 – 5:31 | 5:30 – 5:01 | 5:00 – 4:31 | 4:30 – 4:01 | < 4:00 |
CrossFit Havoc 
diane rx’d 9:38
Test 1 215 bench x 38 pullups 8170
Test 4 330 Deadlift x 9 HSPU RxD
2nd attempt 375 deadlift x 5 HSPU RxD
Diane
6:26 rxd Way to gut it out today Krys!