Fitness Testing #7
Max Chest-to-Bar Pull-ups
20 Clean and Jerks
The Pull-up is one of the most commonly used gymnastics movements in CrossFit because of its huge ability to build pulling strength and power. It makes for a great single-modality testing tool to use when collecting data. We use the different variations to also gather information about skill level.
The Jerk Snatcher is awesome for those who love to have their hands on a barbell! Cycling a barbell at a moderate load for a short duration is a simple test in stamina, power, speed and coordination to name a few. We think this workout alone is a brilliant test of general fitness, and we hope you see improvements from this time to next time.
The Clean and Jerks need to be performed as such: Power Clean and Push or Split Jerk. No Push Pressing. The Snatch is also suggested as a Power Snatch. If you need to Squat Snatch, it is too heavy.
Top Performers should be able to get at least the first 10+ reps unbroken, so scale to a weight that lets yo do that. This is an all-out workout. People need to go as fast as they can. If you start to die around reps 25-30, that’s fine, you only need to hang in there for 10 or so more reps—with the loading set, you can do it!