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Monday, June 16, 2014

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


  • Monday June 16th - Clean & Push-Ups
  • Tuesday June 17th - Clean & Jerk
  • Wednesday June 18th - "Helen"
  • Thursday June 19th - Headstand Push-Ups
  • Friday June20th - "Christine"


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.

Clean & Jerk: 3 attempts at 1RM. Bar must land smoothly on shoulders during the clean. Jerk must have no press-out and lifter must show control at the top and wait for judge to issue the "Down" command before lowering the bar. Bar can only contact upper legs/hips and shoulders/chest. No part of the lifters body may contact the ground except their feet.

Push-Ups: Chest to deck and hand-release. Full scapular extension at the top. One attempt only at max reps, when your knees touch the ground, your hands leave the ground or you stop pushing for more then a few seconds you are done..

"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.

Headstand Push-Ups:  2 minutes to complete as many strict or kipping repetitions as you are capable of. Abmats not allowed. Must be done on gymnastics mat or rubber flooring.

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

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 2 - December 16, 2013

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