CrossFit Advanced’s Test Your Metal Competiton

***There is no 8am Class today as we are hosting the Test Your Metal Competition at Lehigh Valley SportFest in Allentown.

Workout #1: “DT” Hero WOD…sort of

Complete As Many Rounds As Possible in 10 minutes of:

  • 12 DeadLifts, 155lbs for men /115lbs for women
  • 9 Hang Power Cleans, 155lbs for men /115lbs for women
  • 6 Shoulder to Overhead, 155lbs for men /115lbs for women

The athlete begins by standing tall in front of the bar.  At 3-2-1 go, the athlete begins the 12 Deadlifts.  After the 12th rep, the athlete must stop the bar before beginning the first of 9 Hang Power Cleans.  After the last Hang Power Clean, and while the bar is at the athletes shoulders, they can begin the 6 reps of Shoulder to Overhead.

Scoring: Your score is the total reps accumulated in 10 minutes

Movement Standards:

  • DeadLift

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.  Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is NOT ALLOWED. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

  •  Hang Power Clean

After picking the bar off the ground, the bar must pause before performing the first rep.  The bar can be lowered as much as necessary as long as it is kept off the ground until the reps are completed or a rest is needed.  At the top of the movement, the bar must finish at the shoulders with hips and knees fully extended, the feet under the shoulders and the elbows must pass through the frontal plane of the bar before being lowered for another rep.

  • Shoulder to Overhead

The first rep can begin while at the shoulders from the last rep of Hang Power Cleans.  Each repetition begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.


Workout #2:   3-2-1 minute AMRAP

Complete As Many Reps As Possible of the following movements as listed:

  • 3 minutes of Front Squat, 185lbs for men /135lbs for women
  • 1 minute rest
  • 2 minutes of Sit-Ups
  • 30 seconds rest
  • 1 minute of Burpees

Scoring: Your score is the total reps accumulated during the 3 AMRAPS.

Movement Standards:

  • Front Squat

In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.

  • Sit-Up

With the soles of the feet together and knees apart, lie back until the shoulder blades are on the ground.  Complete the move by sitting up until the low back is perpendicular to the ground.

  •  Burpee

Begin by standing tall with hips, knees fully extended.  Drop to down any way desired until the chest and hips are simultaneously flat on the ground.  Return to the standing position and then hop onto a 45lb plate.  The movement is complete after hopping back off the plate.  No part of the head or chest can contact the plate on the way down to or back up from the ground.


Workout #3: Like “Fight Gone Bad, But Not

Complete 2 rounds of the following movements while given 45 seconds at each station and 15 seconds to get to the next.

  • Stationary Rowing for Calories
  • Turkish Get-Ups with Kettlebell, 2 pood for men/1 pood for women
  • Box Jumps, 30″ for men/24″ for women
  • SumoDeadLift HighPull with Kettlebell, 2 pood for men/1 pood for women
  • Big Tire Flip

Scoring: Your score is the total reps accumulate during the 2 rounds.

Movement Standards:

  • Stationary Rowing

While using any grip or drag setting desired, row to accumulate calories.

  • Box Jumps

This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box.  You may jump down or step down but you must jump up.

  • Sumo DeadLift HighPull

Grasp the kettlebell from the ground while between the feet and raise it up to the chin.  Hands must touch the chin while knees, hips an torso are fully extended.  Touch the ground between each rep.

  • Tire Flip

Accumulate reps by flipping a tire, with any means necessary, from one side to the other.  The rep is complete once your hands release from the tire and as long as the tire flips to the opposite side.

  • Turkish Get-Up

The movement begins with the athlete on their back lying on the ground.  The kettlebell can be picked up with 2 hands and placed into 1 with the arm extended and perpendicular to the ground.  The athlete then stands up until the knees, hips and torso are fully extended and the kettle bell is straight overhead.  The rep is complete when the athlete returns to the starting position.  For the next rep, the kettlebell is switched to the other hand.

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!