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Monday, December 16, 2013

Below are the exercises and dates for the Winter Week 2 Testing.

WEEK 2

  • Monday December 16th - clean & double unders
  • Wednesday December 18th - push-ups & "Helen"
  • Friday December 20th - ring dips & "Christine"
  • OPEN SCHEDULED MOVEMENTS: handstand push-ups & toes to bar (see below)

MOVEMENT STANDARDS

clean: Warm up first then three 1RM attemtps only. Bar starts on ground, comes to rest on shoulders. Bar must land smoothly (no ground to shoulder "anyhow"). Lifter must show control at the top and feet must be back under the body before dropping the bar. Squat or Power clean is OK.

double unders: 2 min to get max number. You can break them up. Singles don't count.

push-ups: Chest to deck and hand-release. Full scapular extension at the top. 2 minute cap.

"Helen": Kettlebell swings and pull-ups can be scaled and noted. Full ROM on pull-ups. Kettlebell swings must be at least 45 degrees off forehead. 15 minute cap.

ring dips:  Elbow must be same level as top of the shoulder at bottom. Full extension at top. 1 attempt at max reps. You can scale to bar dips with same movement requirements. 2 minute cap.

"Christine": Deadlift and box jumps can be scaled and will be noted. Full ROM. Open hips on top of box.

 

2 OPEN-SCHEDULED movements that you can fit in during any time of the 2 week testing phase.

toes to bar: Full hip open at the bottom. Toes must touch bar at top between hands. V-ups can be substituted. 2 minute cap.

handstand push-ups: One attempt only at max reps. No scaled version. Holds must be against wall in full handstand for as long as possible. 2 minute cap.


There will be no make up dates. If you miss out, you miss out. You cannot go back and re-attempt a tested movement on another day once it has been recorded. The test will be strictly proctored to ensure quality movements and consistency. If you cannot do a movement at all, then it is what it is, and we know what needs to be worked on.

This testing process is designed to give athletes a measuring stick to which they can compare their general starting fitness levels and subsequent improvement as time progresses. This will be a lot of fun and a motivator for individuals. It will also give the CFEPOC training staff the ability to focus on weak areas so that they can be improved upon and implemented in WOD's. We strongly encourage everyone to take part in this challenge and work to improve your skills and abilities.

Related to this event: 2013 Testing Spring/Summer - Week 2 - June 24, 2013

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Clean 1RM
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Maximum double unders in 2 minutes
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Maximum hand-release push-ups in 1 minute
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"Helen"
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"Christine"
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