Comanche CrossFit – CrossFit
Beep Test (AMRAP – Rounds and Reps)
Beep Test
This test involves continuous running between two lines
( the hardwood infront of the stage and the black wood flooring under the rig)
in time to recorded beeps. For this reason the test is also often
called the ‘beep’ or ‘bleep’ test. The participants stand behind one
of the lines facing the second line, and begin running when
instructed by the recording. The speed at the start is quite slow.
The subject continues running between the two lines, turning
when signaled by the recorded beeps. After about one minute,
a sound indicates an increase in speed, and the beeps will be
closer together. This continues each minute (level). If the line
is reached before the beep sounds, the subject must wait until
the beep sounds before continuing. If the line is not reached
before the beep sounds, the subject is given a warning and
must continue to run to the line, then turn and try to catch
up with the pace within two more ‘beeps’. The test is stopped
if the subject fails to reach the line (within 2 meters) two
consecutive times after 1 warning.
Strength
Deadlifting Wave
3 Rounds
10 Deadlift @50%
10 Deadlift @60%
10 Deadlift @70%
: Metcon (Time)
Every 5 Minute for 4 Rounds
400 Meter Run
20 Toes to Bar
15 Clean and Jerk 105/75
Start a new round every 5 minutes
Metcon (No Measure)
Extra
3 Rounds not for time
10 Strict Pull Ups
10 Strict Ring Dips