Athlete Analysis: Case Studies
Our benchmark tests are a comprehensive look at an athlete’s abilities.
However, it’s not the place I start with the athletes I coach.
I first collect as much information about them as possible from their movement screen, strength ratio analysis, and our initial coaching call.
As I begin the coaching and program design process, I will backfill (test) any metrics (max / rep maxes) that aren’t up to date or items that they are unsure of accuracy.
For most of the athletes I work with, this is 2-3 items, which I can easily test in the first week or so. At that point, I have a much fuller picture of the athletes relative strengths and weaknesses.
I will then use all relevant benchmark tests as a way to investigate suspicions I have about that athlete.
Athlete Case Study 1: Kate
I notice that Kate (not her real name) has a back squat PR that is weak relative to the competitive field, so I gave her our Back Squat 1RM & 85% Rep Max test.
Practically, this killed two bird with one stone.
First, she hadn’t tested her back squat 1RM in about a year, so this allowed us to establish a more up-to-date baseline for percentages in her first training cycle.
Second, I wanted to determine if she was weak across the board in the back squat or if she could hit many reps at a relatively high percentage of her 1RM, which would be a big indicator for squat pattern fatigue resistance (an important quality for MetCon performance).
The results of the test confirmed my suspicions, and she hit 13 back squats on that benchmark. The following week, I had her complete the Power Clean Battery Test to see if she is enduring and can repeatedly hit high percentages in all movement patterns, or just the squat.
That same week I also had her complete the run energy systems comparison, since she is a Semifinal-level athlete who needs to perform well in this movement at varying speed and distances. Turns out she ran her 400m @ 1.21x her 1600m pace, which further confirmed she is enduring.
I concluded that the athlete was an efficient, “good mover” with excellent elastic qualities and repeatability, but lacked some joint integrity and the ability to create the high degree of neural drive required for expressing the 1RMs needed for compete in the elite female field.
Now, rarely is the process this straight forward.
Let’s look at a more complicated scenario.
Athlete Case Study 2: Jake
Jake (also not his real name) hit 4 reps on the 85% Back Squat test (powerful), but he managed to hit 36 reps in the Power Clean Battery test (enduring).
When he did his AirBike Power vs. Endurance test he was only able to hold 18% of his max wattage for the 10:00 test (powerful), but for his Row Power vs. Endurance test he was at 73% of his max pace for his 5k time trial (enduring).
These results could easily leave a coach scratching his or her head.
On paper it’s confusing, but in previous conversation with the athlete, I had learned that he was a powerlifter with a highly efficient back squat 1RM.
However, his front rack positioning was so bad due to mobility restrictions that he basically was forced to muscle clean his Power Clean 1RM. This was clear through video review, and it quickly explained why he was able to hit so many reps in the battery test, but so few reps in the back squat 85% rep max.
Additionally, the sequencing in his row pull broke down at a high stroke rate, which negatively impacted his max pace score.
I concluded that the athlete was generally strong and powerful in terms of raw potential, but his power was blunted in some testing situations where skill or mobility dampened his ability to express his capacity. Moving forward, a strong emphasis was placed on the development of technique and positional strength, while accumulating the quality reps needed for the expression of endurance in CrossFit.
No Magicians
There’s nothing magical about these tests. They are part borrowed from other training organizations and part birthed from my own dysfunctional brain.
The genius is not in the tests themselves, but in the interpretation of them as part of a holistic look at an athlete, and ultimately putting the information to use through creating a comprehensive training program.
Testing Body Overview
Our benchmark tests are split into four parts: (1) Weightlifting, (2) Gymnastics, (3) Energy Systems, and (4) MetCons.
There are two principles I subscribe to in this battery of tests: Keep it Simple Stupid. (And) Performance is Relative.
Keep it Simple Stupid.
I know many other coaches who create their own benchmark tests that test multiple qualities and have several moving pieces. And in their defense, the Sport of Fitness is chaotic and confusing.
However, I believe the best tests have clear cut answers.
The only way to have clear answers is to keep the tests very simple. Often this means a single movement is tested.
It’s pretty easy to draw conclusions from 100 Bar-Facing Burpees For Time versus a MetCon an ascending rep scheme of Snatches, Bar Muscle-Ups and Bar-Facing Burpees.
Performance is Relative.
A 4:56 1600m Run is amazing for a CrossFit athlete, but embarrassing slow if you’re a Division I Track hopeful.
The only way to draw meaning from a test is to compare it against others; you need data.
If you want to know if 5:36 for 100 Bar-Facing Burpees is good, you need to know what level you want to compete at and what that demographic of athlete can achieve on that test.
For this reason, I provide ranges powerful, hybrid, or enduring (or) Novice, Open, Quarterfinals, Semifinals, or Games-level.
You should know I have a spreadsheet with each benchmark test with results from athletes I have coached who completed that test. As my data set grows, so will the accuracy of these ranges.
If you are a coach or athlete who is interested in having more detailed results for your testing or is interesting in sharing data, please email me.
Weightlifting Tests
(1) Back Squat: 1RM & 85% Rep Max
4:00 AirBike @ Smooth Pace – nasal breathing only
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A1. Goblet Squat Hold (3 x 10 Breaths) 25lbs
A2. Elevated Achilles Pose (3 x 20s / side)
A3. 90-90 Hip Rotations (3 x 12)
B1. Depth Jump (2 x 1.1) Rest 15s, Rest 30s
B2. Pause Back Squat (2 x 3) 30-40% | Rest 30s
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[0:00-14:00] Find Back Squat 1RM (Test) [14:00-20:00] Change Weight, then Rest [At 20:00] Rep Max @ 85% 1RM*round to the nearest 5lb interval
*note your best make for the 1RM
*note what 85% of that was for your test
*note how many reps you got on the Rep Max
*film both parts for review
*if you have a power rack or spotting arms, use it
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4:00 AirBike @ Recovery Pace
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(2) Squat Clean & Jerk: 90s AMRAP 80%
ZOAR Clean & Jerk Warm-Up
*AirBike @ Smooth Pace for part 1
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[0:00-8:00] Find 1RM Squat Clean & Jerk (Test) [8:00-12:00] Change Weight, then rest [12:00-13:30] Strength Speed Endurance (Test){In a 1:30 Window}
Max Reps: Squat Clean & Jerk 80%
*all reps must be singles
*all reps must be a squat variation
*you may use any style of jerk
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5:00 AirBike @ Recovery Pace
*nasal breathing only
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(3) Overhead Squat: Rep Max @ Bodyweight
1k Row @ Ramping Pace
*increasing pace every 200m
*nasal breathing only
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A1. PVC Dislocate (3 x 10)
A2. 90-90 Hip Rotations (3 x 10)
A3. Elevated Achilles Pose (3 x 20s / side)
A4. Elevated Cat Pose (3 x 20s)
B1. Seated Sotts Press (3 x 8) empty barbell
B2. Goblet Squat Hold (3 x 8 Breaths) 25lbs
B3. Kneeling Overhead Plank (3 x 8 Breaths)
C. Overhead Squat (3 Building Sets)
*first set with just the bar, then build
D. Overhead Squat: Bodyweight Rep Max
*round to the nearest 5lbs or 2kg
*film for review
E. 3 Rounds
-1:30 AirBike @ Recovery Pace
-0:45 Foam Roll Quads
-0:45s Chest Stretch
(4) Power Clean: 1RM & Battery AMRAP
4 Rounds @ Warm-Up Pace
-1:30 Row – nasal breathing only
-8 Banded Good Morning, 3s lower
-6 Up Dog to Down Dog
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A1. Banded Front Rack Stretch (3 x 20s / side)
A2. MaGill Bird Dog (3 x 3 / side)
B1. Clean Pull Under (3 x 3) empty bar
*catch just above parallel, mimicking a maximal power clean
B2. Hip Transfer Box Jump, Step Down (3 x 3)
*something high put where you catch above parallel
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[0:00-8:00] Find Power Clean 1RM (TEST) [8:00-12:00] Change Weight, then rest [12:00-20:00] Power Clean Battery (TEST)AMRAP 8:00: Max Power Cleans @ 90% 1RM
*round to the nearest 5lb interval
*note your best make for the 1RM
*note what 90% of that was for your test
*note how many reps you got on the AMRAP
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3 Rounds
1:00 Ski @ Recovery Pace
1:00 Foam Roll Back
(5) Snatch: Speed Strength Endurance – “Randy”
1k Row @ Ramping Pace
*increasing pace every 200m
*nasal breathing only
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A1. PVC Dislocate (3 x 10)
A2. Elevated Cat Pose (3 x 20s)
A3. Planche Plank (3 x 15s)
A4. Banded Good Morning (3 x 10)
*3s lower on each rep
B1. Power or Muscle Snatch (3 x 8) empty barbell
B2. AirBike (3 x 13 Cals) moderate pace
C. Power or Muscle Snatch (5.5.5) 75/55lbs
(Rest 4-5:00)
D. Randy: 75 Snatches for Time 75/55lbs
*film for review
*note your time
*note your number of breaks
E1. AirBike (3 x 1:30) Recovery Pace
E2. Fingers Facing Wrist Stretch (3 x 0:30)
E3. Forward Fold Stretch (3 x 0:45)
Gymnastics Tests
(1) Chest-to-Bar Density: 50-75-100 For Time
A. x2: 90s Ski, 90s AirBike @ Smooth Pace
B1. Arch Body Hold (3 x 10s)
B2. Hollow Body Hold (3 x 10s)
B3. Elevated Cat Pose (3 x 15s)
*actively opening shoulder
C. Hanging Gymnastics Prep Routine
D. Chest-to-Bar Rehearsal
*If Rep Max is <12, perform (3.2.2) Rest 10-15s
*If Rep Max is 12-20, perform (4.4.3) Rest 8-12s
*If Rep Max is , >20 perform (5.5.5) Rest 5-10s
(Rest 3-5:00)
E. For Time: 50-75-100 CTB (Test)
*If Rep Max is <12: 50 FT executed in 10 sets of 5
*If Rep Max is 12-20: 75 FT executed in 15 sets of 5
*If Rep Max is , >20: 100 FT executed in 20 sets of 5
*work must be performed in 15 sets of 5
F. Ski 750m @ Recovery Pace
(2) Toes-to-Bar: Rep Max + Repeatability
3 Rounds
-2:00 AirBike @ Easy Pace – nasal
-1:00 Ski @ Moderate Pace – damper 3
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A. Scap Pull-Ups (3 x 6-8)
B. Beat Kips (2 x 6-8)
C. Knees-to-Chest (2 x 6-8)
D. Toes-to-Bar (2 x 3-5)
E. Toes-to-Bar (Test)
Part 1: Max Unbroken TTB
…the clock for part 2 begins immediately after you drop down from part 1
Part 2: Your Rep Max for Time
*in other words, if you did 23 reps on part 1, you now have to chip away until you get to 23 reps for part 2
*for part 2, it’s up to you as to how you attack it, but know you will be very fatigued, so small sets with small rest is usually a best practice
*this tests your ability to maintain movement quality & coordinating a moderate-skill movement while under high levels of muscular fatigue.
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3 Rounds @ Recovery Pace
-2:00 AirBike
-1:00 Ski
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(3) Strict HSPU: 50 For Time
A. x2: 90s Ski, 90s AirBike @ Smooth Pace
B1. Y-Stretch on the Low Rings (2 x 20s)
B2. Wall Walk (2 x 2)
B3. Elevated Cat Pose (2 x 20s)
B4. Heels-to-Wall Handstand Hold (2 x 20s)
C. sHSPU (2.2.2.2.2) Rest 5-15s b/w clusters
(Rest 4-5:00)
D. For Time: 50 Strict HSPU (Test)
[9:00 Time Cap]
*work must be performed in 10 sets of 5 reps
E. Ski 750m @ Recovery Pace
F1. Banded Triceps Stretch (2 x 0:45 / side)
F2. 2-Way Neck Stretch (2 x 0:30 / side)
(4) Handstand Walk: 200ft For Time
4 Rounds @ Warm-Up Pace
-1:00 Ski – nasal breathing only
-3 Wall Walks
-20s Elevated Cat Pose
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A1. Dead Hang from Bar (3 x 20s)
A2. Fingers-Facing Wrist Stretch (3 x 20s)
B. Rehearsal – 20-50ft of HSW – based on proficiency
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For Time: 200ft Handstand Walk (Test)
[12:00 Time Cap]
*must be completed in 8 lengths of 25ft
*place a cone over 5 feet, any break means move back to redo that 5ft section
*at kick-up, both hands must touch behind the line when feet leave the ground
*at finish, both hands must touch past the line before feet return to the ground
*film the entire event for review
*note total time and number of breaks (turnarounds don’t count in this)
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3 Rounds
-1:30 Ski – easy – nasal – damper 1
-20s 2-Way Neck Stretch / side
-30s Overhead Triceps Stretch / arm
(5) Pistols: AMRAP 1:00
5:00 Cyclical of Choice @ Zone 0
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A. Deck Squat (2 x 5) Rest 15s; keep your feet together
B. RNT Reverse Lunge Hold, Medially Banded (2 x 15s / side)
*trailing knee 1″ off ground
C. Feet-together Squat; holding 10-15lb Plate (3 x 5) w/ 5sec pause at bottom for each; rest as needed
D. Shrimp Squat (3 x 3 / side) see video for scaling option
E. Band Assisted Pistols (2 x 8) Alternating, Rest to Recovery b/w
F. Alternating Pistols (2 x 6) Rest to Recovery b/w
G. AMRAP 1:00: Alternating Pistols (Test)
*film for review
*if you get a no-rep on one side, you must repeat that same leg successfully before moving to your other leg
*note number of reps
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3 Rounds
-2:00 AirBike @ Recovery Pace
-1:00 Foam Roll Quads
(6) Double Unders: AMRAP 1:00
4 Rounds @ Warm-Up Pace
-1:30 AirBike – nasal breathing only
-30s Single Unders
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A1. Gorilla Grab Wrist Stretch (3 x 15s)
A2. Fingers Facing Wrist Stretch (3 x 15s)
B. Double Unders Rope Accelerations (3 Sets)
*full rest b/w sets
C. E4M x 4 Attempts:
AMRAP 1:00: Double Unders (Test)
*having several attempt will ensure an accurate representation of your skill proficiency
*film each, review your best to double check your rep count
*note number of reps on all 4 AMRAPs
D. 3 Rounds
-2:00 AirBike @ Recovery Pace
-0:30 Stair Calf Stretch per Side
-0:30 Fingers-Facing Wrist Stretch
Energy Systems Tests
(1) Bar-Facing Burpees: 100 For Time
A. Row 1k @ Ramping Pace
*increase pace every 200m
B1. Alternating Lizards (3 x 12)
B2. Tabletop Glute Bridges (3 x 12)
B3. Lateral Line Hops (3 x 30)
C. Burpee Positional Breathing
6-8 Reps/Rounds, for Quality
-3 Breaths Prone in Burpee
-3 Breaths in Kneeling Burpee Plank
-3 Breaths in Lunge Step; Hands Remain on Floor
-Finish the Burpee
D. Rehearsal / Skill Practice
EMOM 4: 4-6 Bar-Facing Burpees
*use the BFB variant that you plan to use for the test
*execute the reps as the pace / cycle speed you plan to hold for the entirety of the test
(Rest 4-6:00)
E. 100 Bar-Facing Burpees For Time (Test)
*film yourself for review
*note your time
F. 5:00 AirBike @ Recovery Pace
G1. Chest Stretch (2 x 1:00)
G2. Lizard Stretch (2 x 0:45 / side)
(2) AirBike: Power vs. Endurance
*prior to this session, I also recommend watching 10:00 Test Strategy.
A. 7:00 AirBike @warm-up pace, nasal breathing only
-OTM (-0:00 & 7:00): 8s Burst to High Wattage
B1. Air Squats (2 x 10)
B2. Alternating Reverse Lunge (2 x 10)
B3. Banded Good Mornings (2 x 10)
B4. Alternating Lizards (2 x 10)
C. Power Test
E3M x 3 Sets: Max Wattage
*how long it takes to get to your max wattage doesn’t matter, but it should be less than 15s realistically
*after each attempt, hit “Stop” and record the “Peak Wattage” Metric
*note all 3 scores
D. Endurance Test
The 10:00 Test for Accumulative Calories
*set “Target Time” for 10 minutes — “Enter” will start timer
*pull Calories, Avg. Wattage & Avg. RPMs from end screen
*expect respiration rate to spike around 1.5 min into the test
*expect legs to begin to burn around 3-4min mark
E. Spin 8:00 @ 45-55% of Avg. 10:00 Test Wattage
F. Couch Stretch (2:00 / side)
(3) Row: Power vs. Endurance
Row 500m @ Smooth Pace
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EMOM 4
1) 15s Row @ Sprinty Pace
2) 3 Hip Transfer Box Jumps 20″
(Rest 3:00)
Row Max Pace (Test)
3 Attempts to Hit Fastest Pace on the Rower (e.g. 1:35/500m)
*even if it only shows for a single pull, that counts
*note fastest pace of all 3 attempts
*Rest 2:00 b/w attempts – full recovery
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5k Row Time Trial (Test)
*use time trial mode on the C2 –> select workout –> standard list –> 5000m
*be confident in your pace & gritty as it gets tough
*record HR (average, max, etc.) …if your watch let’s you
*take photo of summary screen + send
*record any notes
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Row 500m @5k TT Pace + 30s
(4) Run: Speed Preservation Comparison
4 Rounds
-100m Walk
-400m Run @ Smooth Pace
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EMOM 4: Run 60m (form-focused)
(Full Rest)
400m Time Trial (Test)
*note time
(Rest 12:00) Walk 400m during this time
Mile Run Time Trial (Test)
*note time
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4 Rounds
-200m Walk with Breath Sync
-1:00 Kneeling Hip-Flexor Stretch per leg
-0:30 Calf Stair Stretch per leg
(5) CO2 Tolerance: Max Breath Hold
Upon Wake-Up
-3:00 Relaxed Breathing – sitting still in a quiet place
-Breath Hold to RPE 7 – side lying, as relaxed as possible
-2:00 Breathe Easy
-Max Breath Hold (Test)
*perform the test lying on your side or back in a quite place with no distractions or interruptions
*note time
MetCons
(1) Commonly Tested Open Workouts
Closing Considerations
Remember, testing should be reserved for a small percentage of workouts or a short block of training. Training is where adaptation takes place.
Testing (competition) simply reveals what the training has accomplished.
Let the goal be the goal; Athletes should focus on expressing their potential on game day.
If you are a coach… who wants to use some or multiple of these tests on your athletes, and you are interested in sharing comparative data, reach out to me.
If you are an athlete… who completes any of the test(s) and wants further data or suggestions based on your results, comment in the forum below and I’ll give you the most up-to-date info I’ve got.