3 Performance tests to get back into CrossFit

3 Performance tests to get back into CrossFit

By Andy on November 11, 2015

How do you know if your body is ready to do Crossfit at a competitive level again?

I deal with a number of clients on a daily basis that would like to either try out CrossFit for the first time, return to Crossfit after a lengthy spell of inactivity, and also a number of clients who are sorting little niggles and injuries who want to get back into the game but are very cautious to do so.

Here is a sequence of tests that you can perform yourself to see if you are ready to return to action. The sequence will test your strength, power, speed and balance of the lower and upper. All components that are tested and pushed during Crossfit training sessions.

If you are unable to achieve the standards mentioned below, then you know what areas you need to focus on as these tests highlight your current weak point / s, and you will have to give attention to these.

Performing well in these tests will give you a good indication of your road to recovery as well as your current state of performance. The best athletes will score well in all different aspects of the testing sequence.

After a good warm up, try these tests.

Please note that these norms are set for competitive athletes, weight can always be scaled for safe and effective training for beginners and intermediates.

1 RM strength test

Lower body – Ideally male athletes must be able to perform a back squat at parallel / deeper than knee depth at a weight equal to their body weight. Same goes for female clients.

For upper body – the 1RM bench press test can be performed at equal to your body weight for upper body strength and shoulder, scapula, elbow and wrist stability.

If your body weight is more than 100kg, then extra caution needs to be taken as your joints will go through a tremendous strain when performing speed & power associated exercises.

A weight equal to 1.5 times your body weight is prescribed when your body weight exceeds 100kg for both the upper and lower body tests.

Single leg squat balance test

Many movements will be done in a non-traditional pattern, and balance is key to exert these exercises correctly.

Maintaining a 1 leg squat unassisted in a half squat position for 30 seconds is your goal. If you can’t manage to complete a steady and controlled 30 seconds, then core, hip, knee and ankle stability exercises need to be incorporated into your current training program.

Speed test

Rapid movement is essential during speed & power activities.

Lower body – Performing 5 proper squats at parallel / slightly deeper at 60% of your body weight loaded onto your back within 5 seconds is ideal.

Most individuals I test average at scores between 8-11 seconds to complete this test, your time will give you an indication if you are beginner, intermediate or advanced regarding the speed of your squats. Goal is still 5 reps in 5 seconds.

Upper body – you need to be able to bench 60% of your body weight at 5 reps in 5 seconds. It’s common to perform better in this test than in the speed squat test. Ensure those are decent chest presses, all the way down and touch the chest, but be sure not to bounce the bar off the chest.

injuries are not a joke, ensure you perform to standard on all tests for peace of mind.

Coach Hannes

CrossFit Duo

Dubai Marina

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