Local CrossFit Competition

Coca 5: Testing Yourself and Setting Athletic Benchmarks

Coca 5 CrossFit Competition

The Coca 5: What to Expect

The month of April brings with it 'The Coca 5'. A set of cross-fit workouts designed to test your overall fitness while exposing weaknesses (aka areas where you can improve).

Below are the skills you'll need to be able to complete all 5 tests as prescribed (aka RX).

Over the next 2 months we recommend spending time before or after your regular classes to work on the skills you're missing.

The Coca 5 - An Internal Competition:

We will run The Coca 5 with a similar format to the CrossFit Games Open, except unlike the CrossFit Games Open, in the Coca 5 you will already
know the workouts.

Every Friday one of the tests will be programmed as the workout of the day. Every week we'll release weekly rankings of all members within the gym.

- -  - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

For our Cross-fit athletes that love that friendly competition of The Games and need a little extra intensity to push them further, the Coca 5 will be "just what the doctor ordered." And for our athletes that enjoy bench-marking their progress to compare ability year over year, these intermittent tests will give you something to compare your own progression as you increase your strength and abilities.

Prepare to Impress Yourself

We are releasing the tests now so each athlete can determine if they will work-up to being able to perform these movements as prescribed (RX) and if they need to improve on anything, practice now in order to impress yourself for the Coca 5! Ask your cross-fit trainers for tips on movements you can do before April to increase strength needed for certain movements you might not be able to perform yet. This is going to be so much fun!

test 1

"FURY"

FOR TIME:

  • 1000/800M ROW
  • 30 BURPEES
  • 30/20 CAL BIKE

test 2

"REST FOR THE WICKED"

DEATH BY....:

EVERY 2:00/2:30

  • 200M RUN

10 DEADLIFT (185/125)

15 AIR SQUAT

test 3

"NOODLES"

14MIN CLOCK :

9 MIN AMRAP:

  • 7 TOES TO BAR
  • 5 PUSH PRESS (115/75)
  • 3 FRONT SQUAT

INTO :
5 MIN TO FIND

1 REP MAX POWER SNATCH

test 4

"JACKED UP"

15 MIN TIME CAP:

test 5

"HOLD ON"

21 - 15 - 9

PULLUP

12 - 9 - 6

CLEAN & JERK (115/75)

TESTS
KICK OFF
IN APRIL

Click here for pdf of Coca 5