Programming for Firefighter Test
I have been doing Crossfit for about 4 years but am new to this forum. I've been training for the last 6 months for my Firefighter Test and am looking for advice on ramping up to a peak in 4-6 weeks. I scored a fast enough time on our 1st practice run to get 100% but would like to knock a little time off in case somthing goes wrong (like I trip). The test consists of a tower climb w/ HRP, hose drag, dummy drag, fan carry, and Keiser sled. All done in 50 lbs gear. Right now I'm running steps twice a week, sledge work once a week, and the rest focusing on strength and metcon work. I use either a 3/1/21 schedule or 2/1/2/2 with 2-a-days on Mon and Fri. Any help/advice is very much appreciated. I'm not used to training for a peak at a certain time. I have 1 more practice run in 2 1/2 wks and my final test will be one of the 1st 3 weeks in June.