Here are the standards for the team. You must pass 14 of the tests below. You’ll have the opportunity to pass these tests during open gym times. Contact Adrian@corecrossfit.com or ask Corey or Steph if you have any questions. Competition class starts Monday August 20th at 5:30 pm.
SKILL
Pistols- 10x in 2 minutes
HSPU- 5x in 2 minutes
Vertical Jump 30”/ 24”
“L” Sit- 30 seconds
Double Unders- 120 in 3 minutes
GYMNASTICS
Air Squats- 90 in 2 minutes
Push Ups- 60/ 40
Rope Climb- 1 climb/ 3 trips unbroken
Pull ups- 40/ 20 in 2 minutes
Sit ups- 60/ 40 in 2 minutes
Toes to bar- 15 unbroken reps
WEIGHTS
Back Squats- 1x BW/ .75x BW x 10 unbroken
or 2x BW/ 1.5x BW 1rm
Overhead Squat- 1x BW/ .75 BW x 3 unbroken
or 1.5x BW/ 1x BW 1rm
Deadlift- 1x BW/ .75x BW x 15 unbroken
or 2.25x BW/ 1.75x BW 1rm
Clean and Jerk- 1x BW/ .75x BW x 5 in 2 minutes
or Sub 5 minute “Grace”
Snatch- .75x BW/ .5x BW 1rm
RUN
400m1:25/ 1:35
1 Mile- 7:00/ 7:30
METCON
Baseline- sub 5:30/ sub 6:00
“Fran”- sub 5:30/ sub 6:00
