# CrossFit Surge All-Around Week

**This Next Week we will be conducting tests each day that will measure each members current physical fitnes or work capacity. **

**CrossFit Surge All Around**

The CSAA is a week long testing process, which will focus on skill and fitness. Will this test be all encompassing? No most likely not, as most of you have probably found out it is extremely hard to truly measure a person’s fitness level in a single weekend or even an entire week. The CSAA will aim to test each participant’s capacity in the 10 general physical skills of fitness (Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy). Our goal with these tests is to give you a measurable number in which you can gauge your current fitness level at. We will retest the CSAA every 6 months. In addition following the retest we will award prizes to those who total the most, and have the largest improvement. For most of the tests scaling will be available and each exercise will have a point value assigned to it. Your goal as you progress and develop is to strive to scale less and achieve more points. Tests will be held every day during normal class hours, except on Friday which will be used as a makeup day. There will be a final test held on that Saturday which is mandatory for those who are competing in the entire All-Around Test. Regardless of membership, all members of CrossFit Surge will be allowed to attend every class and participate in every event throughout the week. Friday will be used as a make up day but please realize you will only be able to get a few tests done that day, so please make as many days as possible. Listed below are the tests as follows.

**Monday Test 1**

Athletes will have 40 minutes to complete the following tests. Tests must be completed in the following order.

**CrossFit Total + Bench Press – Max in Three Attempts of Back Squat, Press, Deadlift, Bench Press**

- Men -Each pound equals 1 point
- Women- Each pound equals 1.25 points

**Tuesday Event 2**

**Max Muscle Ups 3 Attempts (total reps combined)**–

- Men- Each Rep is worth 10 points
- Women- Each Rep is worth 20 points

**Max Pullups in 3 Attempts (total reps combined)-**

- Men- Each Rep Rx’d is worth 5 points
- Women- Each Rep Rx’d is worth 5 points

*For each green band added as assistance equals minus 1 point each rep, Supine Rows will be allowed each rep will count as .5 points.

**Max HSPU 3 Attempts (total reps combined)-**

- Men- Each rep Rx’d is worth 5 Points
- Women- Each Rep Rx’d is Worth 10 points
- *1 Abmat equals 3/5 points, 1 Abmat + 10LB Plate equals 2/3 points, 2 Abmat is 1/2 points, Handstand Hold equals .25 points every second.

**500m Row**

- Men- 1:30 equals 200 points, each second more is negative 3 points, each second less is positive 3 pts.
- Women- 1:40 equals 200 points, each second more is negative 3 points, each second less is positive 3 pts.

**Max L Sit 3 Attempts (total time combined)**

- Each Second Rx’d is worth 2 points
- *If you’re unable to perform Rx’d L-Sit “6 inch” hold will be assigned, for every second held equals .5 pts.

**Max Double Unders/Single Unders in 2 Minutes**

- Each Double Under Rep is worth 2 Points, each Single Under is worth .5 pts.

**Max Wall Balls in 2 Minutes**

- Men – Each Rep Rx’d equals 4 pts.
- Women – Each rep Rx’d equals 4 pts.
- *16/12 pound Medball equals 3 pts, 14/10 pound Medball equall 1.5 pts.

**Wednesday Test 3**

Athletes will have 40 minutes to complete the following tests. Tests must be completed in the following order.

**Max in 3 Attempts each of Clean & Jerk and Snatch**

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

**Max in 3 Attempts of Overhead Squat**

- Men – Each Pound equals 1.5 points
- Women – Each Pound equal 2.25 points

**Max Height Box Jump**

- Men Each inch is worth 1 pts,
- Women -Each inch is worth 1.5 pts

**Max Distance Broad Jump **

- Men -Each inch is worth 1 pts
- Women-Each inch is worth 1.5 pts

**Thursday Test 4**

**Run 200 Meters**

- Men – 23 seconds equals 100 pts, each second more is negative 4 pts, each second less is positive 4 pts.
- Women 28 Seconds equal 100 pts, each second more is negative 4 pts, each second less is positive 4 pts.

**Run 400 Meters**

- Men-55 seconds equals 200 pts, each second more is negative 3 pts, each second less is positive 3 pts.
- Women-65 seconds equals 200 pts, each second more is negative 3 pts, each second less is positive 3 pts.

**Run 800 Meters**

- Men- 2:35 equals 400 points, each second more is negative 2 pts, each second less is positive 2 pts
- Women- 2:55 equals 400 points, each second more is negative 2 pts, each second less is positive 2 pts

**Run 1 Mile**

- Men- 5:30 equals 800 points, each second more is negative 1 pts, each second less is positive 1 pts
- Women- 6:00 equals 800 points, each second more is negative 1 pts, each second less is positive 1 pts

**Saturday Test 5**

- AMRAP 12 Minutes

5 Thruster 105lbs/75lbs

10 KBS 2pd/1.5pd

15 Toe to Bar

Each Round is worth 90 Points, Each Rep is Worth 3 Points

AMRAP in 12 Minutes

5 Thruster 95lbs/65lbs

10 KBS 1.5pd/1pd

15 Knee to Elbow

Each Round is worth 60 Points, Each Rep is Worth 2 Points

- AMRAP in 12 Minutes

5 Thruster 75lbs/45lbs

10 KBS 1pd/20 LB

15 Sit Ups

Each Round is worth 30 Points, Each Rep is Worth 1 Points

Athletes will be allowed to scale within each option of the AMRAP. The given movement and loads will be assigned a given point value listed above. For example if an athlete performs the AMRAP with option #2, but is able to perform Toes to Bar. Each rep of the thrusters and KB Swings in option #2 will count as 2 points but each rep completed for Toe to bar will count as 3 points. Choose wisely talk it over with the coaches, but scaling will be at the coach’s discretion.