Fitness Test #1: Clean & Jerk & Run
1 Rep Max Clean & Jerk
1 Mile Run
This is the first of our 9 fitness tests! We'll be putting you through Warmup and Workout's 9 standard fitness tests this month, so be sure to hit these workouts and record your times. We'll be going through these again in three to four months to see how much you've progressed!
Today, we're starting out with the basics, one rep max clean and jerk, followed by a bit of rest and a 1-mile run. Per Warmup and Workout:
"We use the Clean and Jerk in Fitness Testing because we think the rate of improvement for the Clean and Jerk is a little faster than the Snatch. People tend to plateau in the Snatch due to the high technical demand of the lift, and newbies generally can’t get under a lot of load due to a range of potential obstacles. We still think testing the Snatch is important, we just don’t use it in our annual strength testing.
The Clean and Jerk test isn’t specified as a Squat Clean, but we strongly encourage athletes to go through a full Squat, as the potential to lift more weight is there if they do.
We use the 1-mile Run, because people are forced to work near their anaerobic/aerobic threshold, making it a battle between slowing down because of the pain, or maintaining a good pace for the whole mile and pushing through that discomfort. This differs from a CrossFit workout in which you have more of an option to rest between movements or rounds. It also just really sucks."