Cooper Test

CrossFit Carolina Beach – Competitors Training

– Strength: Use last weeks Push Press to base your percentage off of. All sets should be fast. Close Grip Dead Bench Press each rep starts from a dead-stop. Close grip should be inside of shoulder width. For the Wide Grip Pull-up Clusters, this should be a volume that challenges, but does not have you hitting failure so adjust the numbers if needed ie. 2-2-2 or 4-4-4.

– Metcon: Today’s ”Cooper Test” is a great test to guage your ANT Threshold. Use a pace that is uncomfortable, 80-90%. The second piece, we’d like to say consistent pacing on the rower and big sets on HSPU ie. 7.7.7 or 11/10. If you need to modify these to kipping HSPU do so, but still to mix in some strict reps. If here does NOT need to be higher than 80% seeing we just performed a high-effort test first today.

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A: Push Press w/ bands (9×2 @ 50%+band tension)

B: Dead Stop Bench Press From Pins or Straps (6RM + 1 Drop set. Rest 2:00 between 6rm and drop)

Place to have bar 3-4″ above chest.

C: Wide Grip Pull Ups Weighted (Clusters: 5 x 3.3.3 (10s)Rest2min. Weight if able)


D: Cooper Test (Distance)

12 Minutes Max Distance Run

*Score = total distance
Rest 5:00

E: Metcon (Time)

3 RFT:

Row 500 Meters

21 Strict HSPU

Accessory Work

F: KB March (5 x 20 Steps each. Rest 30s.)

Categories: WOD

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