Strength: Front Squat 5 x 5 (@ approx 75 % of Front Squat 1RM or 60% Back Squat 1RM)
1 min rest between sets – same weight for all sets
BERGERON BEEP TEST
7 Thrusters (42.5/30)
7 Pullups
7 Burpees
EMOM as long as possible
Once you fail to complete the required reps in the minute; rest 1 min then take off 1-2 reps and continue until 12 mins
Ben Bergeron, owner of CrossFit New England calls this his “test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and regardless of skill or equipment… This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically, this is a test of ‘Whatcha-got?'”
Super Elite/Specialists = 20+ Rounds
Games Athletes = 18+ Rounds
Regional Athletes = 13+ Rounds
Open Level Athletes = 9+ Rounds
SCALE APPROPRIATELY TO ACHIEVE AT LEAST AN OPEN LEVEL ATHLETE SCORE (I mean, we all wanna at least be “open” athletes, right?)
Bergeron beep Test video