WOD 11/5


“OPT 3”

A. 3 RM Front Squat

B. 2 RM Snatch

C. Max Reps of CTB Pull-ups (1 set)

*Record results for all 3 tests and add together for your “OPT 3” score

Test Notes:

For some additional background on why I like the front squat and snatch for testing purposes take a look back at this article I wrote back in April.  In that article I address the raw physical benefits of the two tests, but today I’d like to expound on an additional point.

Seeing improvements in the snatch and front squat can be made by simply improving movement quality. In fact, at a certain point, improving the snatch and the front squat will only happen if your mechanics and movement quality are dialed in. In lifts such as the squat, bench, and deadlift athletes can get by with ugly mechanics, and in some cases may be able to do more weight with poor movement quality.  However this is not the case with the front squat and the snatch as precision, and flexibility are equally important as speed, strength, and power in these lifts.

Lastly we continue with this theme with the chest to bar pull-ups, the standard is clear so there is no chicken necking or shorting the standard. Also doing pull-up to the chest expresses the full range of motion in the pull-up.

OPT (who has always influenced how we do things around here) put this combination of tests together back in ‘08 or ‘09 and its easy see that he felt like these 3 test were simple indicators as to how someone would perform in the “Sport of Fitness” and I agree.

 – Coach Wes

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas A. Edison