HybridRx - CrossFit Strength & Conditioning

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Box Jump Step Down - Box Height: 24"/20" 7 Russian KB Swing; Moderate Loads 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 0:30 Seconds: Airbike - Steady Pace + Prior to any Max Effort Lifts perform 1-3 Warm Up sets to build up to a weight you feel comfortable starting your Max Effort build at.

Clean & Jerk

1 x 1

Dual DB Rear Foot Elevated Split Squat

1 x 8

5 Sets For Time: Weighted + Gymnastic

Instructions: • Complete 5 consecutive sets of the triplet as listed "For Time" • Choose the RX/Scaled option based on your ability or desired stimulus for the workout RX: 5 Sets; For Time; At Sustained Effort 7 Single Arm DB Power Snatch/Side; 50/30 lb 7 Pull Up; Kipping or Strict 7 Dual DB Front Rack Walking Lunge/Side; 50/30 lb per Hand Scaled: 5 Sets; For Time; At Sustained Effort 7 Single Arm DB Power Snatch/Side; 35/20 lb 7 Pull Up; Kipping or Strict 7 Dual DB Front Rack Walking Lunge/Side; 35/20 lb per Hand Scoring Guideline: • Excellent scores for males are between 12:00-14:00 minutes and for females between 13:00-15:00 minutes • Good scores for males are between 14:00-16:00 minutes and for females between 15:00-17:00 minutes • Poor scores for males are 16:00 minutes or longer and for females, 17:00 minutes or longer. Score the time it takes to complete 5 consecutive sets of the triplet.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB Swing; Moderate Loads 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 5 Box Jump Step Down - Box Height: 24"/20" 0:30 Seconds: Airbike - Steady Pace + Prior to any Max Effort Lifts perform 1-3 Warm Up sets to build up to a weight you feel comfortable starting your Max Effort build at.

Power Clean

1 x 1

Back Squat

1 x 1

Back Squat; Muscular Efficiency

Aerobic Capacity - Long Duration Test

Instructions: • Complete the prescribed workload for each movement listed in the circuit "For Time" • Aim to move at paces that can be sustained across all 3 work sets For Time; At Sustained Effort 2,000/1,750m Row 100/80 Calories Airbike 2,000m Run Scoring Guideline: • Excellent scores for both male and females will fall between 27:00-30:00 minutes • Good scores for both male and females fall between 30:00-33:00 minutes • Poor scores for both male and females are 36:00 minutes or longer Score the time it takes to complete the Chipper.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Ring Row 7 Hand Release Push Up 15m Dual KB Hamstring March (20 Steps); Moderate Loads 0:30 Seconds: Airbike - Steady Pace + Prior to any Max Effort Lifts perform 1-3 Warm Up sets to build up to a weight you feel comfortable starting your Max Effort build at.

Deadlift

1 x 1

Gymnastic Pull/Press Muscular Endurance

Instructions: • Choose Option 1 or Option 2 for this specific Benchmark Test • Complete as many repetitions of each individual movement in each 5:00 minute AMRAP - Choose the RX or RX+ version of this test based on your own skill/ability. Option 1 Part 1: 5:00 Minutes; AMRAP Strict Pull Up + Rest 3:00 Minutes + Part 2: 5:00 Minutes; AMRAP Push Up Option 2: Part 1: 5:00 Minutes; AMRAP Strict Pull Up + Rest 3:00 Minutes + Part 2: 5:00 Minutes; AMRAP Stationary/Ring Dip HybridRx Alternative Movement Option: Perform the following alternative Benchmark WOD if you would like to add additional variety to your testing Part 1: 5:00 Minutes; AMRAP Strict Pull Up + Rest 3:00 Minutes + Part 2: 5:00 Minutes; AMRAP Handstand Push Up Scoring Guideline: • Excellent scores for both male and females are 60 repetitions or more for both movements • Good scores for both male and females are 45 repetitions or more for both movements • Poor scores for both male and females fall below 45 repetitions for both movements • General Scoring: To demonstrate structural balance between pulling and pressing individuals should look for similar counts for both movements to determine whether or not their pull vs press strength/strength endurance is balanced Score the total number of repetitions completed in both AMRAPs combined.

Chipper - Mixed Weighted Test

Instructions: • Complete the prescribed workload for each movement in the circuit "For Time" • Use short efficient rest periods as needed to break up larger work sets RX: For Time; At Sustained Effort 30 Deadlift; 225/135 lb 60m Dual DB Front Rack Walking Lunge (80 Steps); 50/30 lb per Hand 30 Single Arm DB Power Snatch/Side; 50/30 lb 120m Dual DB Farmer's Carry (160 Steps); 70/50 lb Scaled: For Time; At Sustained Effort 30 Deadlift; 185/95 lb 60m Dual DB Front Rack Walking Lunge (80 Steps); 35/20 lb per Hand 30 Single Arm DB Power Snatch/Side; 35/20 lb 120m Dual DB Farmer's Carry (160 Steps); 50/30 lb Alternative Movement Option: Perform the following alternative movement if you do not have the required space for a Walking Lunge • Dual DB Front Rack Alternating Reverse Lunge Scoring Guideline: • Excellent Scores for both Men and Women will fall between 13:00-15:00 minutes • Good Scores for both Men and Women will fall between 15:00-18:00 minutes • Poor Scores forth Men and Women are 19:00 minutes or longer Score the time it takes to complete the Chipper - Note RX/Scaled.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Jump Lunges/Side 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 5 Burpee 0:30 Seconds: Airbike - Steady Pace + Prior to any Max Effort Lifts perform 1-3 Warm Up sets to build up to a weight you feel comfortable starting your Max Effort build at.

Front Squat

1 x 1

Strict Overhead Press

1 x 1

18:00 Minute AMRAP

Instructions: • Complete as many repetitions as possible in 18:00 minutes • Choose the RX/Scaled version based on your own ability or desired stimulus for the workout RX: 18:00 Minutes; AMRAP 15 Box Jump Over; 24"/20" 12 Dual DB Shoulder to Overhead; 50/30 lb per Hand 9 Toes to Bar Scaled: 18:00 Minutes; AMRAP 15 Box Jump Over; 24"/20" 12 Dual DB Shoulder to Overhead; 35/20 lb per Hand 9 Toes to Bar or V-Up Scoring Guideline: • Excellent scores begin at 14 Rounds or more (504+ Reps) • Good scores range from 12 to 14 Rounds completed (432-504 Reps) • Poor scores are any finishes under 12 rounds (432 or Less Reps) Score the number of repetitions completed in 18:00 minutes.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Hamstring March (20 Steps); Moderate Loads 7 Russian KB Swing; Moderate Loads 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 0:30 Seconds: Airbike - Steady Pace + Prior to any Max Effort Lifts perform 1-3 Warm Up sets to build up to a weight you feel comfortable starting your Max Effort build at.

Power Snatch

1 x 1

Strength Battery - Mixed Weighted Test #1

Instructions: • Complete as many Power Clean repetitions as possible in each individual set of the AMRAP • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: 3:00/1:30 x 3 Sets; For Max Repetitions 15m Dual DB Front Rack Walking Lunge (20 Steps); 50/30 lb per Hand 15m Dual DB Farmer's Carry (20 Steps); 70/50 lb per Hand AMRAP In Remaining Time: Power Clean; 185/95 lb RX+: 3:00/1:30 x 3 Sets; For Max Repetitions 15m Dual DB Front Rack Walking Lunge (20 Steps); 50/30 lb per Hand 15m Dual DB Farmer's Carry (20 Steps); 70/50 lb per Hand AMRAP In Remaining Time: Power Clean; 225/115 lb Scaled: 3:00/1:30 x 3 Sets; For Max Repetitions 15m Dual DB Front Rack Walking Lunge (20 Steps); 35/50 lb per Hand 15m Dual DB Farmer's Carry (20 Steps); 50/30 lb per Hand AMRAP In Remaining Time: Power Clean; 135/75 lb Alternative Movement Option: 3:00/1:30 x 3 Sets; For Max Repetitions 15m Dual DB Front Rack Walking Lunge (20 Steps); 50/30 lb per Hand 15m Sandbag Carry (20 Steps); 150/100 lb AMRAP In Remaining Time: Power Clean; 185/95 lb Scoring Guideline: • Excellent Scores for men will fall between 7-10 repetitions/set and for women between 10-12 repetitions/set • Good Scores for men fall between 5-8 repetitions/set and for women between 7-10 repetitions/set • Poor Scores for men fall between 1-5 repetitions/set and for women between 5-7 repetitions Score the total number of Power Clean repetitions completed in all 3 sets combined.

Anaerobic Capacity Test

Instructions: • Complete the prescribed workload for the triplet as listed "For Time". For Time; 500m Row 400m Run 35/28 Calories Airbike Scoring Guidelines: • Excellent scores for males will be 6:00 minutes or less and for females, 7:00 minutes or less • Good scores for males fall between 6:00-7:00 minutes and for females between 7:00-8:00 minutes • Poor scores for males are 7:00 minutes or longer and for females 8:00 minutes or longer Score the time it takes to complete the triplet.