CrossFit: Gymnastics Strength, Level 1-4 testing.
Warm-up:JA's, 20 of each of the following, OH squats, push-ups, sit-ups, pull-ups, box jumps.
Squats or Pistols: Hip must travel below knee line and hips must be at full extension in standing position. Minimum standards – Level-1 = 50, Level-2 = 100, Level-3 = 10 each leg, Level-4 = 25 each leg.
Push-ups: Chest must touch ground, elbows must be at full extension. If knees touch ground the participant is finished. MS – Level-1 = 10, Level-2 = 30, Level-3 = 80, Level-4 = 100.
Kipping or DH Pull-ups:Elbows must be at full extension and chin must be above bar. MS Level-1 = 3K, Level-2 = 20K, Level-3 = 40K, Level-4 = 40DH.
Sit-ups or GHD:Shoulder blades or hands must touch ground, hands must touch toes or pads. MS Level-1 = 30, Level-2 = 60, Level-3 = 50 GHD, Level-4 = 80 GHD.
Box Jump Height: Hips must be at full extension at top of jump. MS, Level-1 = 18", Level -2 = 24", Level-3 = 30", Level-4 = 36".
Box Jump Reps: MS, Level-1 = 20@18", Level-2 = 40@24", Level-3 = 40@30", Level-4 = 40@36".
Hang or Rope Climbs: MS, Level-1 = :30 static hang from bar, Level-2 = rope climb, Level-3 = rope climb no feet, Level-4 = 2 touch and go L-Sit rope climbs from seated position.
Knees to Elbows or Toes to bar:Level-1 = 10 K2E, Level-2 = 20 K2E, Level-3 = 20 T2B, Level-4 = 30 T2B.
Hand Stands and HSPU:MS, Level-1 = :15 second handstand, Level-2 = 5 HSPU, Level-3 = 10 single plate, Level-4 = 10 double plate.
Muscle-Ups: MS, Level-2 = 1, Level-3 = 10, Level-4 = 15.
Coaching Notes: The testing is going to be extremely comprehensive and thorough. Athletes will have 2:00 minutes to complete each evaluation and get 2:00 minutes rest before beginning the next evaluation. Athletes should attempt highest skill level possible. Athletes will have cumulative average for each skill set (Gymnastics, MonoStrucural and Weight Lifting) and be categorized at the completion of the three days of testing. Tomorrow we will be testing both speed and endurance so dress according to the weather as you will be conducting short distance runs.
Yesterdays Results
