SKYLINE'S ULTIMATE TEST OF FITNESS
Friday September 7th, 14th, 21st, 28th and October 5th. 6pm - 8pm
We’ve long desired to offer a fitness competition consistent with our fitness model and have found the task fraught with difficulties. Greg Glassman long before The CrossFit Games was a thought designed just that. He put together a competition consisting of 5 tests to find how fit you really are.
Early we realized that the logistics of running an on-site fitness competition are both complicated and ultimately limit the number of participants. The Skyline Ultimate Fitness Test, or competition, that we offer is conducted at Skyline CrossFit every Friday in the month of September 6pm to 8pm.
Our initial hope was a competition that would not only reflect CrossFit’s broad fitness concept but would also accommodate men and women, large and small athletes, the young and seniors, and individuals of all fitness levels. Additionally, we wanted a competition that would motivate and reward fitness improvements among our members. Specifically, we set out to motivate an improvement in the absolute strength, relative strength, and gymnastics foundations of all CrossFit participants.
Looking at the ten general physical adaptations to exercise (cardiorespiratory endurance, strength, stamina, power, speed, flexibility, agility, accuracy, coordination, and balance) we saw that advanced calisthenic and weightlifting movements present an excellent opportunity to advance neurological skills like agility, accuracy, coordination, and balance.
While we make no apologies for offering a fitness test that best serves the already very fit, we have developed several strategies whereby others can participate and, more importantly, benefit from practicing for and working toward completion of the test. For every phase of our test we have Scaled, Intermediate, and RX. This test will not only benefit the already fit athlete but also set us up to improve in the future.
One aspect of athlete testing that remains tricky is balancing elements favorable to larger and smaller athletes. We referee debates between our bigger and smaller athletes almost daily. The big guys want to deadlift, bench press, and throw. The smaller guys want to run, jump, and do pull-ups.
Our design requirements included but were not limited to the following: quantifiable results; consistency with the CrossFit fitness concept; raising our commitment to improving absolute strength, relative strength, and gymnastic foundations; balancing intrinsic abilities of smaller and larger athletes; emphasizing exercises critical to and foundational to advanced training; mixing training demands within each test and, of course, over the total competition; a design that would identify an athlete’s weaknesses and possibly stand as a workout plan for improving overall fitness; and, finally, we wanted to design a competition that would be “hard as hell.”
The competition that we’ve designed comprises five tests. One test is performed for each of five Fridays in September in the order given.
Unlike the CrossFit Games Open, this test we will know the events. These events will stay the same throughout time. This way we can attack what we are not good at to improve for the next years test. The score you get on the test will show how fit you are and in turn what we need to improve. This will make us more fit and ultimately lead us in the direction on improvement over time.
We will set this up the same way we do the CrossFit Open. Also conveniently placed exactly 6 months after the Open giving us two fitness goals a year instead of one. Each event will be held every Friday night for 5 nights in the month of September.. We will have judges and scoresheets. We will keep score for each week and for all 5 tests. We will have a podium for Men and Women RX, Intermediate, and Scaled.
Prizes and Trophies for all of the Podiums.
Skyline members: $30
Non-Skyline Members: $60
The competition designed comprises of five tests. One test is performed for each of five days in the order given. The test will be held annually concurrent with the week of the CrossFit Games. This will be held every Friday 6pm-8pm for five weeks in the month of September. This lands conveniently at the halfway point of the CrossFit Open. This test can be used for something to train for and differently than the Open, we know the test! Year to year you can check progress on how more fit you are getting. We challenge ourselves on a daily basis but now bi-yearly we can TEST ourselves.
Test 1: Bench Press 1 rep followed by max set of Pull-ups
Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.
Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.
Intermediate: No Changes
Scaled: Pull-ups replaced with Jumping Pull Ups (bar is placed at middle of forearm while feet are flat on ground)
Character: This tests the upper body for both absolute and relative strength and stamina.
Test 2: Clean and Jerk 15 Reps
Performance: There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K. At the ground, the athlete must touch and go. Technique is otherwise not critical.
Scoring: The score is exactly the load lifted.
Modifications: There are no modifications needed for this test.
Character: This classic movement is traditionally an excellent test of overall strength, but when performed at 15 reps becomes an extraordinary metabolic challenge as evidenced by max heart and respiratory rate.
Test 3: Tabata Squat followed by 4 minutes of Ring Muscle-ups
Performance: After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg.
Scoring: The test score is the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 8 minutes.
Intermediate: 1 Burpee Chest to Bar Pull Up = 1 Muscle Up (bar is placed 6" from fingertips while feet are flat on ground)
Scaled: 1 Burpee Pull Up = 1 Muscle Up (bar is placed at middle of forearm while feet are flat on ground)
Character: The Tabata Squat is a CrossFit classic testing both athletic hip function as well as aerobic and anaerobic capacity. The muscle-up is arguably the single best upper body exercise. This combination alone is suggestive of an athlete’s total fitness.
Test 4: Deadlift 1 RM followed by a max set of Deficit Handstand Push-ups
Performance: Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below the hands so they needs to be done on parallel bars, parallettes, or some other raised platform like plates or mats.
Scoring: Multiply the deadlift load in pounds by the number of handstand push-ups completed.
Intermediate: Normal Standard for Handstand Pushups head to ground.
Scaled: Replace Handstand Push up with Seated Strict Press (65/45)
Character: This duo represents a reasonable estimate of an athlete’s total strength - relative and absolute, upper and lower body.
Test 5: Run 800 meters, 21 Thrusters (75/50), 21 “L” Pull-ups
Performance: The thruster must originate from a full squat each rep. The “L” pull-ups are pull-ups with the legs extended straight out in front of the athlete. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed. The thruster and “L” pull-ups need not be performed consecutively, i.e. without breaking. Any grip is O.K. for the pull-up, but the range of motion must be complete.
Scoring: The entire effort is timed from the start of the run to the last pull-up. A time is returned in minutes and seconds.
Intermediate: Run 800 meters, 21 Thrusters (65/45), 21 Pull Ups
Scaled: Run 400 meters, 15 Thrusters (55/40), 15 Jumping Pull Ups
Character:This test is classic CrossFit. The combination of a monostructural metabolic exercise (running) combined with a high demand weightlifting movement (Thruster: front squat/ push press), and a super demanding bodyweight movement (“L” pull-up), all for time, is distinctly CrossFit and is directly indicative of an athlete’s total capacity.
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Scoring the Tests
This table describes a system of awarding points for each test’s score. The total points for all five tests can range from 5 to 100 points. An individual getting 20 points total is a reasonably good athlete. Anyone scoring 100 points has credible claim to being one of the fittest men or women 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.