Lets see how Crossfit has prepared you for some standard" max power, agility & anaerobic (fancy term :)) power tests and just for fun and a change of pace...
Make sure to spend a good 5-10 minutes warming up and be explosive on the warm up too to prep your body for what's to come!
MAX POWER TEST:
Max Vertical Jump Test (No Step)
* There will be markings on the wall up to 10'4"... You are allowed up to FIVE attempts to see how high you can jump with NO STEPPING OR APPROACHING....
THEN...
AGILITY TEST:
3 Cone Agility Drill (We will use a stopwatch for this one because it's fast!)
* Start at the center line, then turn and sprint right & touch the far right light, turn and sprint back across to the far left line then finish by sprinting back through the center where you will get your time... THREE ATTEMPTS AT THIS ONE...
THEN...
ANAEROBIC POWER TEST:
300 Yard Shuttle Run (30 yards & back X 5 trip)
* We will set up two cones that will be 30 yards apart... You will SPRINT down & back for FIVE TOTAL TRIPS and that's when time will stop... We will try this TWICE with 3-5 minutes between attempts... A good time for guys is 55-60 secs and ladies is 65-70 secs...
Let's see how well-rounded Crossfit has made us!!
POST YOUR BEST VERTICAL JUMP HEIGHT IN INCHES, FASTED AGILITY TIME DOWN TO TENTHS OF A SECOND AND YOUR BEST SHUTTLE RUN TIME IN SECONDS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
8 comments:
Max vertical jump:16.5in
3 Cone agility drill: 5.72 sec
300yd shuttle run (10yd & back x 15): 1:34
Vertical: 24"
Agility: 4.84
Shuttle: 60
Vertical: 27"
Agility: 4:76
Shuttle: 53,62
Mario
Vertical 19"
agility 5.22
shuttle 1:09
dave
28" vertical PR
4.56 agility
56 65 Avg= 60
25" vert
4.78 agility
:57 shuttle
10" verticle
6.49 sec agility
137.5 shuttle
20" vertical
4.57 sec.
64 sec.
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