What is CrossFit HellBox Totals Test Week?

 

The Why, What, and the How of Totals Test Week

The first question to answer is how do we measure fitness?  Isn’t that why we are all coming to CrossFit HellBox, to get fit and challenge ourselves?  Well there are many forms of fitness and we all have a natural bias towards what we are good at and what we like to do the most.  However, true fitness happens across a broad spectrum of time and modal domains. So to answer this question of what is fitness, we are going to start having a CrossFit Totals Test Week every 5-6 months.  The CrossFit HellBox Totals Test Week is a week-long test to see how much weight you can lift in the “functional” lifts, how much skill you have in gymnastics, how much weight you can lift in the Olympic lifts, what kind of endurance you have, and how well you put all those skills together in CrossFit.

The intent of CFHB Totals Test Week is to provide an opportunity to really put our “numbers” to the test and benchmark our progress. We are going to take an entire week to test several different domains of fitness, in an attempt to gauge our overall fitness. The first day is the CrossFit total, day two is skills day, day three is a classic CrossFit chipper WOD, day four is Olympic lifting total, day five is the first make up day at all classes where you can make up any workout from the week or do your 5K that is scheduled for Saturday, the sixth day is the dreaded 5K run, and on the seventh day you get a chance at open gym to make up anything you missed from the week.

There will be 2 different levels that will be measured, scaled and Rx.  This will be determined by the coaches that know your ability and by you knowing what division you would typically compete in for a competition. Yes, there are prizes involved but don’t be that guy or gal that sandbags (we won’t allow it anyway).  Each day is scored with a specific point system and everyone will get a score sheet that will be kept at the box. At the end of the week, the people who have completed all five events get their scores tallied up and prizes will be given to the top 3 males and females in both divisions. You must complete all 5 days within the 7 day week for your score to count toward the competition.

I expect this week will be filled with PR’s, triumphs, 1st times and a lot of knowledge gained about what is fitness.  This is going to be a biannual test so we can see where we have improved and get real feedback about what we need to work on to keep making progress in our fitness.  I hope as the CFHB Totals Test Week evolves it will also be a building block to base fitness goals and future accomplishments at HellBox.  Look at Totals Test Week as a beginning and a marker for setting fitness based goals for the next 6 months.

Whether you’re a new member to CFHB or you are a veteran, it’s a fantastic way to push yourself more than you would in regular classes. It will also let you know what you need to fix as well as what has improved. CFHB TT Week is really a time to assess yourself physically and mentally, evaluate your skills, your strength, your endurance, and even your patience.  Just remember however the week goes, don’t get discouraged. Learn from it and grow from it. Since this is our first Totals Test Week, use it to benchmark where you are in your fitness journey and enjoy retesting yourself every 6 months so you can see where you’ve improved and what you need to work on. I can’t emphasize enough to record all your numbers and keep track of where you started, so you can see your progress over time, because if you don’t know where you started, how do you know where you’re going?

-Brant

CFHB Totals Test Week

Day to Day break down

Day 1: Crossfit total

 scaled:

In 3 attempts (for each), find 1RM:

Back Squat

Strict Press

Deadlift

Men- Each pound is worth 1 point   Women- Each pound is worth 1.25 points

RX:

In 3 attempts (for each), find 1RM:

Back Squat

Strict Press

Deadlift

Men- Each pound is worth 1 point   Women- Each pound is worth 1.25 points

Day 2: SKILLS CHALLENGE

scaled:

Max Pullups in 3 attempts with Blue Band (total reps combined)
Men- Each Rep is worth 5 points   Women- Each Rep is worth 10 points

Hand Stand Hold (in seconds) in 3 attempts (total time combined)
Men- Each second is worth 1 point   Women- Each second is worth 1 point

500m Row
Men- 1:40 equals 200 points, each second more is negative 5 points, each second less is positive 5 points
Women- 1:50 equals 200 points, each second more is negative 5 points, each second less is positive 5 points

Max Sit-ups in Two Minutes
All- Each Rep is worth 3 points

Max Single Unders in 3 attempts (only one attempt counts)
All- Each Rep is worth 1 Point

RX:

Max Pullups in 3 attempts (total reps combined) kipping or butterfly
Men- Each Rep is worth 5 points     Women- Each Rep is worth 10 points

HSPU max in 3 attempts with 1Abmat Head Check for Men & Women (total reps combined) kipping or strict
Men- Each Rep is worth 5 Points     Women- Each Rep is Worth 10 points

500m Row
Men- 1:35 equals 200 points, each second more is negative 5 points, each second less is positive 5 points
Women- 1:45 equals 200 points, each second more is negative 5 points, each second less is positive 5 points

Max Toes to Bar in 3 attempts (total reps combined)
Men- Each Rep is worth 5 points   Women- each Rep is worth 10 points

Max Double Unders in 2 Minutes
All- Each Rep is worth 3 points

DAY 3: CROSSFIT TEST WOD

Long Chipper WOD

To be Announced…..

 

Day 4: OLYMPIC LIFTING TOTAL

scaled:

In 3 attempts (for each) find 1 RM of Clean & Jerk, Power Snatch, and OHS (can be from rack)

Men- Each Pound equals 1.5 points   Women- Each Pound Equals 2.25 Point

RX:

In 3 attempts (for each) find 1 RM of Squat Clean & Jerk, Squat Snatch, and OHS (can be from rack)

Men- Each Pound equals 1.5 points   Women- Each Pound Equals 2.25 Points

DAY 5: MAKE UP DAY

Everyone:

Make-up day (make-up any events missed throughout the week or do the CF WOD from day 3)

DAY 6: 5K

This is the same route and metrics for everyone

scaled:

Run 5K – From the box and the Course Up Northern

Men-1000 pts equals 22:00 every second slower is minus 0.5 points, every second faster is plus 0.5 points
Women-1000 pts equals 22:30 every second slower is minus 0.5 points, every second faster is plus 0.5 points

RX:

Run 5K – From the box and the Course Up Northern

Men-1000 pts equals 22:00 every second slower is minus 0.5 points, every second faster is plus 0.5 points
Women-1000 pts equals 22:30 every second slower is minus 0.5 points, every second faster is plus 0.5 points

DAY 7: OPEN GYM

This can be another time to allow people to make up workouts and be judged/monitored by a coach.