Last year the US Army release a new physical testing protocol, radically revamping it from the standard “how many push ups, pull ups and sit ups can you do” to a 6-part challenge that more closely resembles a functional fitness assessment. The Army Combat Fitness Test, as it has been called, requires a candidate to express their physical capacity in ways that might actually be needed in combat. They seemed to think that testing a deadlift would be more relevant than a sit up (agreed!). Today we will do one of the movements- the hand release push up variant. We will use the same movement but in their test it is done for max reps in 2 minutes. Today in ours, we will get 15 at a time. To meet the minimum requirement for the Army a candidate would need to get 10, 20 or 30 reps (depending on their jactual job requirement) WITHOUT ANY SNAKING. To max out the test, one would need 60 reps in the 2 minute time limit. Click the link above to read about much more of the assessment- who is interesting in completing the entire test?

The Thursday CrossFit Endurance Specialty session kicks off today at 5pm. These classes will typically be longer duration work sets at a submaximal intensity level. They will generally include monostructural movement of some sort that includes but is not limited to some ski, row, bike, run. Substitutions for non-runners will always be possible. Come join in to get a bit of volume training in!  This is intended to be THE workout of the day for those of you who attend the session (rather than an addition to the regular group WOD).

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
10 strict pull ups
15 army combat fitness test push ups
Row 200
Post time and scaling

Thursday’s 5pm Specialty Session- CrossFit Endurance