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Glassmans HFAY #5

10
Apr

Glassmans HFAY #5

CrossFit Barbending – CrossFit

No STRONGMAN this week…..sorry your SOL

CFBB Warm-up (No Measure)

2 RDS

row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts

Metcon (Time)

800m run

21 Thrusters 75/55

21 L-pullups

rest 10 minutes & repeat. Score is fastest RD.
This table describes a system of awarding points for each test’s score. The total points for all five tests can range from 20 to 100 points. An individual getting 20 points is a reasonably good athlete. Anyone scoring 100 points has credible claim to being one of the fittest men on earth. Don’t despair if your score looks like what would be a D- on a sixth grade spelling test – the numbers are just that, numbers.

SCORING TABLE

Points 4 points each 8 points each 12 points each 16 points each 20 points each

Test 1 Bench/Pull-up

6,000-8,124 ex. 300×20 = 6,000

8,125-10,499 ex. 325×25 = 8,125

10,500-13,124 ex. 350×30 = 10,500

13,125-15,999 ex. 375×35 = 13,125

16,000+

ex. 400×40 = 16,000

Test 2 Clean & Jerk

115 – 135

135 – 159

160 – 189

190 – 224

225+

Test 3 Tabata Squat/ Muscle-up

180 – 284 ex. 18×10 = 180

285 – 399 ex. 19×15 = 285

400 – 524 ex. 20×20 = 400

525 – 659 ex. 21×25 = 525

660+

ex. 22×30 = 660

Test 4 Deadlift/ Handstand Push-up

3,500-4,799 ex. 350×10 = 3,500

4,800-6,749 ex. 400×12 = 4,800

6,750-9,999 ex. 450×15 = 6,750

10,000=14,999 ex. 500×20 = 10,000

15,000+

ex. 600×25 = 15,000

Test 5 Run/Thrusters/ ”L” Pull-ups

6:00 – 5:31

5:30 – 5:01

5:00 – 4:31

4:30 – 4:01

< 4:00

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