THE CFUS STANDARD SEVEN
The CFUS Standard Seven is a test of seven benchmark workouts over 2 weeks that will test your CrossFit, gymnastics, weightlifting, endurance, and power.
CROSSFIT 1
4 Rounds for time:
5 Wall walk
10 Double dumbbell hang squat clean @ 50/35
15 Toes-to-bar
20 Wall ball
Every 2-minutes & at the start: 2 double dumbbell devil’s press
CROSSFIT 2
Death by:
Thruster @ 95/65 + lateral burpee over the bar
Minute 1 = 1 thruster + 1 burpee
Minute 2 = 2 thruster + 2 burpee
Etc…
CROSSFIT 3
For time:
21 Box jump over @ 24/20"
21 Overhead squat @ 95/65
21 Pull-up
15 Box jump @ 24/20"
15 Snatch @ 115/75
15 Chest-to-bar
9 Box jump @ 30/24
9 Squat snatch @ 135/95
9 Bar or ring muscle-up
GYMNASTICS
10-1 For time:
Chest-to-bar pull-up
Strict handstand push-up
Pistol (each leg)
WEIGHTLIFTING
For max weight:
Max snatch in 12-minutes
3-minute Rest
Max rep clean & jerk in 3-minutes
Clean & jerk rep = 1lb added to snatch
ENDURANCE
Every 5-minutes for 25-minutes:
400m Run
50 Double-under
Max distance row
POWER
2-minute AMRAP:
20/15 Calorie echo bike
Max sandbag clean @ 150/100
