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Monday, June 09, 2014

Below are the exercises and dates for the Spring Week 1 Testing.


  • Monday June 9th - Squat 1 Rep Max & Double Unders
  • Tuesday June 10th - Bench Press 1 Rep Max & Snatch 1 Rep Max
  • Wednesday June11th - Press1 Rep Max  & 500m Row
  • Thursday June 12th - Toes To Bar & Ring Dips
  • Friday June13th - Deadlift & Pull-Ups
  • Saturday June 14th - 800m Sprint & 400m Sprint


Squat: Warm up first then three 1RM attempts only. Belt is okay. Top of knee must be higher than hip crease at bottom. You will re-rack only when the judge says "Rack".

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

Bench Press: Warm up first then three 1RM attempts only. There will be a pause at the bottom and you will press when the judge says "Press". You will re-rack only when the judge says "Rack".

Snatch: 3 attempts at a 1RM. Bar starts on the ground. Bar must not stop on the way up. No press out allowed. Bar can only contact body at upper legs/hips. Only feet may contact ground, no other body parts allowed in contact with the ground.

Press: Warm up first then three 1RM attempts only. Bar must start touching top of chest. Full lock out overhead. Bar must be over the midfoot (head through). No bending of the ankles, knees or hips during any portion of the lift. Bar must be lowered back down to chest.

500m Row: Strap in and go hard. Strong pulls. Keep your ass on the seat.

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.

Ring Dips:  Elbow must be same level as top of the shoulder at bottom. Full extension at top. 1 attempt at max reps, when you come off the rings you are done. You can scale to bar dips with same movement requirements. 2 minute cap.

Deadlift: Warm up first then three 1RM attempts only. Letting go of the bar from the top will be DQ for that lift. Any grip / belt is okay. No straps.

Pull-ups: One attempt only at max reps, when you come off the bar you are done. Full extension at the bottom. Chin over at the top. Band accordingly if needed. 2 minute cap.

800m Sprint & 400m Sprint: One foot in front of the other. This test will be conducted at Douglas Middle School track on Saturday June 14th.

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 Winter - Week 1 - December 09, 2013

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