CrossFit Carolina Beach – CrossFit
– Metcon: Today is a change of pace performing the Army PT Test. You’ll partner up and score each other for the first two exercises then finish with a timed 2-mile run.
What the coach needs to know:
– Metcon: Today is a change of pace performing the Army PT Test testing local endurance and aerobic capacity. Goal – set some attainable goals that people can record and crush when we retest this in 4-5 months. Standards for this can be found online. This test local endurance and aerobic capacity. Standards can be found here.
Warm-up
A: Warm-up (No Measure)
“Powerwalk Races”
Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return, they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.
Then,
Review + Warm-up Push-ups/Sit-ups
AMRAP 6:
100 Meter Run
5 Push-ups or Box Push-ups
5 Abmat Sit-ups
Conditioning
B1: Army PT Test – Push-ups (AMRAP – Reps)
Event #1 – Max Push-ups in 2:00
B2: Army PT Test – Sit-ups (AMRAP – Reps)
Event #2 – Max Sit-ups in 2:00
B3: Army PT Test – Run (Time)
Event #3 – 2 Mile Run for time
Accessory Work
C: Warm-up (No Measure)
10 Minutes of “Recovery”
– Pull a sled for 10:00 with a light load that you can walk without stopping with