Testing - Conditioning

Wednesday, February 11, 2026

Westbound CrossFit - Coach Asher

1630 - 12 of us

Warm Up

Echo Bike

Row

Inch Worm

Russian Twist

Lunge

Lateral Hops

Forward/Back Hops

Strength/Skill 1

Max distance kneeling wallball chest toss (3 attempts) - 124 inches, 144 inches, 148 inches

Strength/Skill 2

Max distance broad jump (3-5 attempts off 2 feet) - 64 inches, 65 inches, 71 inches, 74 inches

Strength/Skill 3

:30 on/ :30 off/ x 2 Max lateral plate jumps (plate should be equal to 4 inches. Can stack plates if needed. Of course height can be scaled down and can even be taken down to lateral line jump overs.)

20 reps + 20 reps = 40 reps

Conditioning

Tabata each of the following completely through 8 rounds before advancing. 1:00 rest between movements. 

8 rounds of :20 work/ :10 rest

- Bike/ Row - 41 cal bike

- Seated Russian Medball twist (20/14lb.) - 98 reps (feet on floor)

- Row/ Bike (whichever you did not hit first) - 38 cal row

- Sit up (abmat) (GHD option for advanced athletes) - 62 sit-ups

This was rougher than I expected.  I never got in a good rhythm on the bike.  I moved ok on the twists, but slowed down over the four minutes.  Row was more consistent, but not fast.  Sit-ups were the most consistent, but still went from 8 reps in 20 seconds to 7 reps in 20 seconds the last two rounds.