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3rd Annual CTOWN Winter Combine

20
Feb

3rd Annual CTOWN Winter Combine

CTOWN CrossFit-Downtown – CrossFit DTF

A1. Dynamic Warm-up

A2. 5-10-5 Shuttle Run Test – 2 warm-ups + 3 attempts for AFAP (As Fast As Possible)
The athlete starts in the three-point stance, explodes out 5 yards to their right, touches the line, goes back 10 yards to their left, left hand touches the line, pivot, and they turn 5 more yards and finishes.

A3. Broad jump – 3 attempts to find Max Effort
The athlete starts out with a stance balanced and then they explode out as far as they can. It tests explosion and balance because they have to land without moving.

B1. Bench press – 15 min to find 1RM

B2. Bench Press 1 x max unbroken reps @ 60% of today’s 1RM
This test requires the standard “touch and go” method of bench press. The bar is lowered slowly to touch the chest before being pressed immediately to full extension. No bouncing of the bar off the chest is allowed. The head, shoulders, and butt have to remain in contact with the bench throughout the lift. No more than a 2-second pause is allowed between each repetition.

C. 500 meter Row (Time Trial)

D. Box Jumps – 10 min to find Max Height

5-10-5 Shuttle Test (Time)

The athlete starts in the three-point stance, explodes out 5 yards to their right, touches the line, goes back 10 yards to their left, left hand touches the line, pivot, and they turn 5 more yards and finishes.

Max Distance Broad Jump (Distance)

The athlete starts out with a stance balanced and then they explode out as far as they can. It tests explosion and balance because they have to land without moving.

Bench Press (15 min to find 1RM)

Bench Press (1 x max unbroken reps @ 60% of today’s 1RM)

This test requires the standard “touch and go” method of bench press. The bar is lowered slowly to touch the chest before being pressed immediately to full extension. No bouncing of the bar off the chest is allowed. The head, shoulders, and butt have to remain in contact with the bench throughout the lift. No more than a 2-second pause is allowed between each repetition.

500m Row (Time)

Max Effort 500m Row

Max Height Box Jump (Distance)

The athlete stands flat-footed. Athlete may pivot one foot to assist with jump; however, one foot needs to remain planted firmly in ground with moving. Athlete must land with control on top of box and open hips completely upon reaching the top.

(Height measured in inches and posted as distance for Wodify.)