Comanche Spring Strength Program

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.


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)


3 Rounds not for time

10 Strict Pull Ups

10 Strict Ring Dips