# CrossFit Surge Total/All Around Test

It’s the time again everyone for the CrossFit Surge Total/All Around Test. Each day this week will consist of a variety of different tests, used to score your current fitness level. The testing protocol is as follows:

**CrossFit Surge All Around**

The CSAA is a weeklong 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. However, members will not be able to make up all events on Friday. Listed below are the tests as follows.

**Monday Test 1**

Athletes will have 45 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 Double Unders/Single Unders in 2 Minutes**

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

**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.

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

Each Second Rx’d is worth 3 points

*Rx’d is legs fully extended, if you modify meaning you bend at the knees each secondon is worth 1.5 points. If you’re unable to perform either version of the L-Sit hold the sub will be AMRAP in 60 Seconds of V-Ups which equal 1 point or AMRAP in 60 Seconds of sit ups which equals .75 points per rep.

**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.

**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 Snatch and Clean & Jerk**

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 Stick Jump**

Men Each inch is worth 1 pts,

Women -Each inch is worth 1.5 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.

**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.

**Essentials Tests**

**Day 1**

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

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

**10 Minutes of “Cindy”**

AMRAP in 10 Minutes

5 Pull Ups (Each Rep equals 2 pts)

10 Hand Release Push Ups (Each Rep equals 1 pt)

15 Squats (Each Rep equals 1 pt)

*If athlete uses bands for pull ups each rep is worth 1 point, if perform supine row each rep is worth .5 pts. If athlete performs hand release pushups on knees each rep is worth .5 pts.

**Day 2**.

**Run 200 Meters**

Men – 28 seconds equals 100 pts, each second more is negative 4 pts, each second less is positive 4 pts.

Women 33 Seconds equal 100 pts, each second more is negative 4 pts, each second less is positive 4 pts.

**Run 400 Meters**

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

Women-1:25 equals 200 pts, each second more is negative 3 pts, each second less is positive 3 pts.

**Run 800 Meters**

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

Women- 3:25 equals 400 points, each second more is negative 2 pts, each second less is positive 2 pts

**Run 1 Mile**

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

Women- 8:00 equals 800 points, each second more is negative 1 pts, each second less is positive 1 pts

**Day 3 **

**Max Weight DB Shoulder Press**

Men – Each Pound equals 1 point

Women – Each Pound equals 1.25 points

**Max American KB Swings in 2 Minutes**

Men use 55 pound KB each rep is worth 1 point, if use 35 pound KB each rep is worth .5 pts.

Women use 35 pound KB, if use 20 pound KB each rep is worth .5 pts.

*If athlete is unable to perform American KB Swing , Russian KB Swings will be allowed each rep is worth ½ the point value of the given rep performed.

**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.

**Max Height Stick Jump**

Men Each inch is worth 1 pts,

Women -Each inch is worth 1.5 pts