August 24th (time TBA) will be the first CrossFit of Fremont Competitors Level 1 & 2 Testing. Think of Level 1 as those doing scaled competitions and Level 2 as those doing RXd competitions. If you pass, you will be allowed to attend either the Level 1 or the Level 2 Competitors Group Training Session. Both sessions will be added to the schedule in September. Here are the tests: COMPETITOR’S TESTING LEVEL 1 WEIGHTLIFTING: Must pass 7 out of 10 Back Squat: 10 unbroken reps (M:185#/W:135#) Deadlift: 10 unbroken reps (M:235#/W:155#) Strict Press: 5 unbroken reps (M:110#/W:70#) Power Clean: 30 seconds to complete 5 reps (M:155#/W:105#) Power Snatch: 30 seconds to complete 5 reps (M:115#/W:75#) Overhead Squat From Rack: 10 unbroken reps (M:115#/W:75#) Barbell Thruster: 8 unbroken reps (M:115#/W:75#) Shoulder to Overhead (No Rack): 5 unbroken reps (M:135#/W:95#) Front Rack Walking Lunges: 10 steps without dropping bar (M:115#/W:75#) Plate Overhead Walking Lunges: 12 steps without dropping plate (M:25#/W:15#) GYMNASTICS: Must pass 6 out of 9 M: 10 unbroken pull-ups (any style) / W: 6 unbroken pull-ups (any style) Handstand Push-Ups- M: 6 unbroken / W: 4 unbroken (to an abmat on a 15# plate) M: 8 unbroken ring dips / W: 3 unbroken bar dips Handstand Hold on Wall- M & W: 30 seconds Plank Hold on Elbows- M & W: 40 seconds Push-ups (chest to a fist/no thighs touching): M: 15 unbroken reps / W: 5 unbroken reps 15’ Rope Climbs- M: 2 reps in 60 seconds / W: 1 rep in 60 seconds Toes to Bar- M: 7 unbroken reps / W: 4 unbroken reps Knees to Elbows: M: 7 unbroken reps / W: 4 unbroken reps BASIC CROSSFIT: Must pass 7 out of 10 400m Run- M & W: sub 1:50 500m row- M: sub 1:55 / W: sub 2:10 American Kettlebell Swings- 10 unbroken reps (M:53#/W:35#) Box Jumps- 60 seconds to complete 10 reps (M:24”/W:20”) Double Unders- M & W: 60 seconds to complete 20 reps Burpess to 6” Target- M: 15 reps in 60 seconds / W: 12 reps in 60 seconds Wallballs- M: 20 reps in 60 seconds (20#) / W: 15 reps in 60 seconds (14#-9’) Abmat Sit-ups- M & W: 60 seconds to complete 15 reps Kettlebell Farmers Carry: 25 yards out and back unbroken (M:53#/W:35#) One-Arm Kettlebell Snatches: 5 unbroken each arm (M:44#/W:25#) COMPETITOR’S TESTING LEVEL 2 WEIGHTLIFTING: Must pass 7 out of 10 Back Squat: 10 unbroken reps (M:225#/W:155#) Deadlift: 10 unbroken reps (M:275#/W:185#) Strict Press: 5 unbroken reps (M:125#/W:85#) Power Clean: 30 seconds to complete 5 reps (M:185#/W:120#) Power Snatch: 30 seconds to complete 5 reps (M:135#/W:95#) Overhead Squat From Rack: 10 unbroken reps (M:135#/W:95#) Barbell Thruster: 8 unbroken reps (M:135#/W:95#) Shoulder to Overhead (No Rack): 5 unbroken reps (M:165#/W:110#) Front Rack Walking Lunges: 10 steps without dropping bar (M:135#/W:95#) Plate Overhead Walking Lunges: 12 steps without dropping plate (M:45#/W:25#) GYMNASTICS: Must pass 6 out of 9 Chest to Bar Pull-ups: M: 10 unbroken / W: 6 unbroken Handstand Push-ups- M: 12 unbroken / W: 6 unbroken Muscle-ups- M: 4 reps in 60 seconds / W: 2 reps in 60 seconds Handstand Hold on Wall- M & W: 50 seconds Plank Hold on Elbows- M & W: 1 minute Push-ups (chest to a fist/no thighs touching): M: 20 unbroken reps / W: 10 unbroken reps 15’ Rope Climbs- M: 3 reps in 60 seconds / W: 2 reps in 60 seconds Toes to Bar- M: 12 unbroken reps / W: 7 unbroken reps Knees to Elbows: M: 12 unbroken reps / W: 7 unbroken reps BASIC CROSSFIT: Must pass 7 out of 10 400m Run- M & W: sub 1:35 500m row- M: sub 1:40 / W: sub 1:55 American Kettlebell Swings- 10 unbroken reps (M:70#/W:53#) Box Jumps- 60 seconds to complete 10 reps (M:30”/W:24”) Double Unders- M & W: 60 seconds to complete 30 reps Burpess to 6” Target- M: 20 reps in 60 seconds / W: 15 reps in 60 seconds Wallballs- M: 25 reps in 60 seconds (20#) / W: 20 reps in 60 seconds (14#-9’) Abmat Sit-ups- M & W: 60 seconds to complete 20 reps Kettlebell Farmers Carry: 25 yards out and back unbroken (M:70#/W:44#) One-Arm Kettlebell Snatches: 5 unbroken each arm (M:53#/W:35#)
Posted on: Fri, 15 Aug 2014 22:29:22 +0000
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