J-Quad
Pic: Angela Clancy.

Gymnastics Skill Tests

For Reps & Time Repectively:

# 1: 2 Minute window in which to hit a Max set of Muscle Ups

# 2: 2 Minute window in which to hit a MAX set of Toes To Bar

# 3: 2 Minute window in which to hit a MAX effort Hanging L-Sit Hold.

2 Minutes Rest between 'windows'

These Gymnastics tests are exactly that. A test on your ability on the movement & your capacity on it too. With this in mind we want you to use this as a way to benchmark & baseline some numbers in which to set targets/goals going forward.
There will of course be many appropriate scaling options on offer. Choose the one you CAN do and hit it as hard as you can.
Muscle Ups can be Ring or Bar.
You get only ONE bite of the cherry so to speak. You will have 2 full minutes in which to have your attempt. Make it count!
NO mulligans!

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For Time:

50 - 40 - 30 - 20 - 10 (reps)

Double Under

Sit Up

This Classic couplet of a high skill move versus sheer grunt work is an all-time favourite amongst the CrossFit Community.
Compose, real & settle in for what hopefully are unbroken sets on the skipping rope.
On the ab-mat grind them out & keep them unbroken for sure!
Hold the standards. Form is priority as always.
Compare to 10/12/15
12 Min Time Cap . Scale As needed.

Post Your Test Results & You Annie TIME to Beyond The Whiteboard

Not the sit up standards we like but still fast nonetheless!!