Big Thompson CrossFit WOD 18.6.18

CrossFit

Strength/Skill

Strength recovery week after max outs last week. Preparing to start the next strength cycle.

Warm Up Overhead Squats

W.O.D.

10 1-minute rounds of:

10 Burpee Over Bar

Max Repetitions Overhead Squats 95/65

Rest 2 minutes between rounds (these are sprints)

Score Total Repetitions of Overhead Squats

Scaling

This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to Overhead Squat when you fatigue in later rounds. Pick a weight for the Overhead Squat that is moderate, yet still allows you to cycle several reps.

Big Thompson CrossFit WOD 18.6.16

CrossFit

W.O.D.

Wildland Firefighter Work Capacity Test “Pack Test”

In preparation for Hot Shots 19 on Saturday, June 30 we will be performing the wildland firefighter pack test. The pack test, formally known as the work capacity test, is a physical fitness test for wildland firefighters. The pack test is intentionally stressful as it tests the capacity of muscular strength and aerobic endurance of the firefighter.

Requirements:
3-mile hike with 45-pound pack in 45 minutes
No jogging or running is permitted
The test is Pass/Fail only
Bring a backpack (or vest) that weights 45lbs or can hold 45lbs
Packs will be weighed before testing

There will be scaling options available, either weight and/or distance.

This is the test all of the Hot Shots 19 completed before they went to the line.