Saturday Aug 25th and Sept 1st we will complete the following test.

PART 1- AUG 25TH

PART 2- SEPT 1ST (YOU WILL NEED A BACKPACK) 5mile hike.

*****ALL EVENTS CAN BE MODIFIED TO YOUR SKILL LEVEL INCLUDING HIKE*****

New Special Forces – SpecOps Fitness Test

There is a new Special Forces / Special Operations fitness test making its way around the Team areas and creating a fun and competitive event for many of our Army, Navy, Air Force, USMC Special Operators. It is called the Upper body Round Robin (UBRR). The test consists of seven upper body exercises, a speed and long distance run. The UBRR provides a minimum standard for passing which are reasonable scores as you see below, BUT if you want to be competitive with the best of the best you have to push yourself far above the minimums. See events and grading scale below: minimum score is 900.

The UBRR (Upper Body Round Robin) Events:

VOD
A.
MOBILITY WORK

B.
5×5 DEADLIFTS @ 135/95
(THIS IS NOT THE END OF OUR CYCLE)
(VISITORS WORK UP TO 85% of 3RPM)

C.
3xME KNEES TO ELBOWS
3xME HSPU
3xME RING DIPS
*MAX EFFORT= TOTAL UNBROKEN REPS PER SET

D.
200m SPRINT X2

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

VOD:

A.
5×3 OH SQUATS
5×5 DROP SET @50%

B.
10-ROUNDS

6- LATERAL BOX JUMPS (DEMO VIDEO)
6-KB SWINGS 70/50
MUST REST @12 mins for 3 mins before continuing.

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

VOD

A.
5×5 GOOD MORNINGS

B
4×20 WALKING LUNGES W/DB AHAP
REST KNEE FOR 2 COUNT

C.
5 ROUNDS
IN 2 MINUTES COMPLETE THE FOLLOWING
30 DOUBLE UNDERS OR 100 SINGLES
MAX EFFORT SEATED DB PRESSES
REST 1 MINUTE AND REPEAT
*SCORE IS TOTAL DB PRESSES.

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

VOD

A.
5×2 CLEAN & JERKS

B.
9 min AMRAP
3 HSPU
6 POWER CLEANS 135/95
RUN 200m

REST 5 MIN EXACTLY THEN,

C.
6 MIN AMRAP
3 POWER SNATCHES 85/65
6 TOES 2 BAR
RUN 100m

CROSSFIT VENGEANCE: Myrtle Beach South.

VOD

A.
6×1 FRONT SQUAT
3×5 DROP SET @50% ^

B.
6×2 RING DIPS

C.
12 MIN CINDY
5-PULL UPS
10- PUSH UPS (AB Mat)
15- AIR SQUATS
*DO 1 BURPEE THE FIRST ROUND AND ADD ONE EACH ROUND. COMPLETED AFTER AIR SQUATS.

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH. HELPING ATHLETES ACHIEVE THEIR GOALS.

VOD & “THE BOX” @ 0900hrs

NEXT SATURDAY STARTS THE UBRR TESTING. MORE INFO AT THE BOX.

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

VOD:

STRENGTH:
A.
8×2 PUSH PRESS

B.
8×2 BARBELL LUNGE

C.
12 MIN AMRAP
30 D UNDERS (100 Singles)
3 HANG POWER CLEANS + 1 PUSH JERK
115/85

CrossFit Vengeance: MYRTLE BEACH SOUTH