Mental toughness is probably one of the most important aspects of Crossfit. How do we test our athletes? Here are 5 workouts we prescribe to test mental toughness.
1/ 5min AMRAP Burpees Box Jump Over
Everybody can lay down, stand back up and jump above a box. That’s the idea.
Here we are working on a short AMRAP to test the “GO” ability of an athlete.
The numbers don’t matter much, what we are looking for is the all out performance, it’s FORBIDDEN to pace yourself. You should go all out from the beginning till the end.
That’s brutal, but keep moving as fast as you can!
2/ 100 Burpees For Time
What is more legit than burpees to test mental?
We like to prescribe 100 burpees to teach our athletes that everyone is able to keep moving on burpees. You should NEVER break burpees. Never.
Your body is able to go down and up for years, don’t let your brain limit your capacity.
After this one you will understand that breaking burpees is (always) useless and that you can do all sets unbroken.
100 Thrusters (135/95 lb)
5 Burpees at the top of every minute
Kalsu is one brutal benchmark, with 100 thrusters (61/43) For time and 5 burpees at the beginning of every minute. It helps you to reach that dark place when you just put that autopilot mode.
No need to do it RX, any version on it is tough for your brain!
That a good one that will helps you to fix a pace and stick to it before you be caught up with the burpees!
4/ Every 3 min for 24 min : 45 sec Assault Bike for max calories
Assault bike is painful, that’s a fact. All out Assault bike is hell.
The goal here is to measure your ability to go all out on every sets. That’s a simple and classical aerobic workout but it allows you to see and track your ability to recover as well as your ability to disconnect your brain and go all out.
Maximum effort from the first to the last set, don’t pace yourself!
1 mile Run
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)
Everybody knows Murph, and if you don’t, this is one of the longest workout you can probably find and the most effective one with 1 mile run followed by 100 pull-ups, 200 push-ups, 300 air squats and again 1 mile run (with a weighted vest 9/6kg).
With a vest or not, this is a mind breaker if you want to make a great score. This is the perfect workout to set a pace, set a recovery time, a rep scheme and stick to it all the workout.
If you’re scared to do it, you probably should do it! Don’t find any excuses!