Group 3 Testing
Weightlifting testing points:
-Kettlebell Test: 70# x10; 45# x15
-Hang Power Clean: 135/90# x3
-Power Clean: 200/140# x1
*if test was previously completed, work on one of the following (as dictated by your level)
-3×15 KBS
-3×8 Hang Power Cleans (70%)
-3×3 Power Cleans (80%)
-Build to a heavy C&J
Rings
-Follow the MAP
*if test is completed early, perform a 5 minute EMOM with last successful test for 5 reps
*if test was previously completed, work on one of the following (as dictated by your level)
-3x max box hold
-3x max ring hold
-3×5 negative ring dips
-3×5 weighted ring dips
Squat Endurance testing points:
-White/Yellow tests
-Tabata squats – 14 reps
-Split Squats x8 (30/20% BW)
-20RM Back Squat
**if test was previously completed or there’s time left, complete the following work:
AMRAP in 3 min
Air Squats
Rest 3 min
AMRAP in 2 min
Goblet Squats
Rest 2 min
AMRAP in 1 min
Jumping Lunges/Lunges
Weightlifting:
-Hang Power Clean: 70# x5 – Blue II
(70# was my 1RM until today. Would have tried 75# x5 if more time).
Rings:
– 1 set of 3 Ring Dip 5 sec negatives – Orange I
Squat Endurance:
-Split Squats x8 @.05 BW – Blue I
(Would have gone higher on %BW if more time).
Thank you coaches Roxanne and Shane (for keeping me honest with good form)!
I appreciate the info these tests provide so I know what to work with & work on… and especially the effort & enthusiasm that has gone into implementing the Level Method at CFM. Kudos to Kevin and coaching team!!
Weightlifting:
Cleans
wu 95×5 , 135×3, 155×2
160×1, 175×1, 190×1= BROWN
Rings:
(already have BLUE II previously)
2 Set slow negatives x5
1×20#, 1×30#, 1×45# (0.3 BW)= BROWN I
Squat Endurance:
-Split Squats x8.
0.15 BW, 0..2 BW, 0.3 BW = BROWN
Thanks Roxanne and Shane!
Weightlifting testing points:
-Power Clean: 200# x 1
BROWN I
Rings
-3×5 negative ring dips
ORANGE II
Squat Endurance testing points:
-Tabata squats – 14 reps
BLUE
Weightlifting
Hang Power Clean: 135# x3
Purple I
Ran out of time to continue here.
Rings
6 strict ring dips
Blue I
Squat Endurance
Tabata squats – 14 reps
Blue
Weightlifting testing points:
-Power Clean: 110*1
Purple II
Rings
-2 sets of 5 – 5 second negatives
Orange II
Squat Endurance testing points:
-Tabata 14 reps
Split squats at .12 %bw.
Could go higher but ran out of time. Next time 🙂
Purple
Weightlifting testing points:
-Power Clean: 120*1
Purple III
Rings
-2 sets of 5 – 5 second negatives
Orange II
Squat Endurance testing points:
-Tabata 14 reps
Blue
Weightlifting: Brown
Rings: Brown 2
Squat endurance: Brown 1. Bloody hell, that was terrible.
Weightlifting
Hang Power Clean: 160# x1
Purple 2
Rings
15 sec hold on rings
Yellow 3
Squat Endurance
Tabata squats – 14 reps
Blue
Thanks Coaches!
Rings- Got to Orange II today(2 strict)
Squat Endurance- Black III (20 back squats 1.2× bw)
Weightlifting
Power Clean: 215 lbs (thought I had 205 on🤔)
Brown 1
Rings
5 strict rig dips
Blue
Squat Endurance
Tabata squats – 14 reps
Blue
Thanks Coaches!
Weightlifting
Russian kbs (45#)
Hang power clean 60#x5/75#x5/90#x3
Purple 1
Rings
15sec box hold
Yellow 2
(Practiced the ring holds after)
Squat endurance
Tabata squats
(12)
Orange 2
Weightlifting
Hang Power Clean: 110×5, 125×3, 135×3
Purple 1
Rings
6 Strict ring dips (tried to do 8, didn’t lockout on the last two)
Blue 1
Squat Endurance
Tabata squats – 14 reps
Blue
Loving this level method testing
Thanks Kevin and Shane!!
Weightlifting:
Worked up to brown-1 (140lb power clean)
Then did 140lb clean and jerk and 145 lb clean and Jerk – will count for when I do my snatch + clean and jerk total
Ring dips:
Did up to 3 strict – blue 2
I like to consider these are weighted because I’m carrying a baby… but oh well.
Tried with 20lb kettle bell.. probAbly could of done it for future reference if I didn’t do a bunch of strict before
Did tabata squats x 14
Then went right into weighted split squats
Did them with 20% so 30lb in each hand….
Finished them, wobbled on my right leg.
Kevin said it didn’t count.
Redid it and still did it.
Called the pregnant lady out for having poor balance… oh well I still did it.
So I get level brown –
LOL
Aww Kevin, give the pregnant lady a break!
Don’t forget the 60# weighted dip before the 20 haha
Weightlifting: worked on power cleans as I previously tested.
Rings: 53# weighted ring dips, then got a strict ring muscle up
Squat endurance: weighted split squats at 45# in each hand.
Clean and jerk
135-185-205-225-245.
I need more warm up next time. Mobility held me back on this today
Got a strict mu today. I’m very happy with that
Brown 2
50# db bulgarian split squats x 8 each leg
Brown
Weightlifting Test:
130×1 = Brown
So very close to 140#
**Thanks for sharing the bar Crystal and motivation Shane!**
Ring Test
15sec box hold = Yellow 2
(Practiced the ring holds after)
Squat Endurance Test
Tabata squats (14) = Blue
Legs…
Weightlifting
Power clean & Jerk – Built up to 115.
Also tried the 140# power clean and JUST ABOUT had it but scared myself and dumped it. Getting that soon!
Rings
Built up to 27# weighted dip. I did the 31# weighted dip in open gym, but didn’t get to count the level this time around because time ran out in class. BUT at least I know I can do it!
Squat endurance – Split squat x 8 @ 25#
Open gym
4 rounds:
Front squat (2 second tempo) x 6 (120#)
Lunges x 12 (40# SB)
Banded leg extension x 25 (red band)
Rest 2:00 between rounds
4 rounds:
Banded good morning x 10 (Green/Black x 3)
Romanian DL (2 second tempo) x 12 (120#)
Back extension x 25
Rest 2:00 between rounds
Didn’t do the DL on the last round and swapped th back extension for reverse hypers … my back was blowing up.
Weightlifting
Russian kbs (45# x 15)
Hang power clean 75#x5/90#x3/ 110#×1/ 120#×1 (fail)
Purple 2
Rings
15sec box hold
Yellow 2
(Practiced the ring holds after)
Squat endurance
Tabata squats
(14)
Blue