CrossFit Hakkapeliitta – CrossFit
Push-ups (max set unbroken)
Having the chest hit the ground before the thighs is the standard
Back Squat (1 or 3 Rep Max)
Workout Brief
We like to test the pushup because, like the pullup, it is another simple gymnastics movement that reflects strength and stamina produced by our bodyweight.
Having the chest hit the ground before the thighs is a great standard and one we recommend for the Fitness Testing.
The Back Squat is the pinnacle of our single modality weightlifting tests. Strength in this lift serves as the bedrock of all other lifts and lays the foundation for the ability to increase your submaximal loads over multiple reps, which translates to lifting larger loads over longer distances more quickly.
Ideally, you want to test the high bar back squat, but if some people are used to performing low bar, then as long as they re-test with this, that is fine.
We have set aside the majority of the session to prep for back squat. You will fatigue fast in the pushup so don’t overdo the reps in the warmup.
Be smart with the backsquat. Use a spotter. Cap PR’s and listen to your coaches advice!