White badge Firebreather testing Saturday April 14th at 11am. At the completion of the requirements, you will receive your white badge for your hoodie, a velcro backed smaller badge for your weight vest or other and your name tag will be added under the Firebreather banner that will be on the wall at the gym. If you’re ready, let us know. For the next 2 weeks leading to the testing day, we’ll be doing a lot of skills workout related to the white Firebreather requirements. Here are the requirements:
Weightlifting:
Snatch, 50% of body weight
Clean and jerk, 70% body weight
CrossFit Movements:
1 pull up
1 push up
1 rope climb
10 unbroken double unders
Complete a 5K run
For the purpose of the testing day, we’ll be testing the weightlifting and the CrossFit movement and NOT the 5k run. The run will have to be done on your own. Conveniently, this is the Floater WOD this week. Get after it!!
Team workout, partner up
On a running clock
0-10min
Find your 2 rep max hang snatch
10-20min
AMRAP
12 sync bar facing burpees
8 Kettlebell swings 70/53 (share as needed)
4 handstand push ups (share as needed)
20-30min
Find your 2 rep max hang clean
Your score is your total for the hang snatch, the AMRAP and the hang clean total together
