LEVEL III LEVEL IV 2.) Die rot gekennzeichneten Skills (essentials) müssen absolviert und bestanden werden. Diese werden an den Skilldays abgenommen. Alle nicht essentiellen Skills können jederzeit von einem der Coaches abgenommen werden. 3.) Sind jeweils mehrere Übungen pro Skill beschrieben, muss nur eine erfüllt werden. -‐ Stand Aug. 2015 LEVEL II 1.) Das entsprechende Skill Level gilt als erfüllt, wenn 17 der 19 Skills, innert 3 Monaten nach Beginn erfolgreich absolviert wurden -‐ Datum und Unterschrift auf dem persönlichen Leistungsblatt! LEVEL I LB Push Squat: 3 x 75% Bodyweight UB Push Push Ups: 10 x Push Ups: 30 x Bench Press: 3 x 50% Bodyweight Bench Press: 3 x 75% Bodyweight Hang Two Arm Hang: 45 sec. No re-‐ or grip change allowed Skill Abs To Wall Handstand: 60 sec. Wall Turns: 2 Revolutions Free Hand Stand Shoulder Taps: 20 x Free Hand Stand Hold: 45 sec. Hands max. 10 cm away from wall Hands max. 30 cm away from wall In a 2 x 100 cm field No walking Work Kettlebell Swings: 30 x Unbroken: Boyz 24 kg / Girls 16 kg One Arm Kettlebell Swing: 20 x each Kettlebell Snatch: 20 x each Unbroken: Boyz 24 kg / Girls 16 kg Unbroken: Boyz 24 kg / Girls 16 kg Agility Box jump: Boyz 70 cm / Girls 55 cm Box jump: Boyz 85 cm / Girls 65 cm Box jump: Boyz 100 cm / Girls 75 cm Box Jump: Boyz 115 cm / Girls 90 cm LB Pull Deadlift: 3 x Bodyweight Deadlift: 3 x 150% Bodyweight Deadlift: 3 x 200% Bodyweight Deadlift: 3 x 250% Bodyweight UB Pull Strict Pull Ups: 3 x Pull Ups: 6 x Kipping Pull Up: 10 x Pull Ups: 12 x Kipping Pull Up: 25 x Srict Pull Ups: 24 x Kipping Pull Up: 40 x Hang Core Toes to Bar: 5 x Toes to Bar: 10 x Toes to Bar: 20 x Toes to Bar: 30 x Skill L -‐ Sit: 8 sec. (Hands of floor) L -‐ S it: 1 5 s ec. ( Hands of floor) L -‐ S it: 3 0 s ec. ( Hands of floor) L -‐ S it: 4 5 s ec. ( Hands of floor) Pistol: 3 x / leg (unbroken, barefoot) Pistol: 8 x / leg (unbroken, barefoot) Pistol:16 x / leg (unbroken, barefoot) Pistol:24 x / leg (unbroken, barefoot) Work Wall balls: 25 x Boyz 10 kg / Girls 6 kg Flexibility Partial Split, 30 cm from ground Partial S plit, 2 0 c m from ground Partial S plit, 1 0 c m from ground Full S plit, U B o n g round Standing Fingers to Ground Standing Fists to Ground Standing Flat Hands to Ground Seated N ose to Knee (both sides) Rear Finger to Finger, 4 Fing. Space Rear Finger to Finger (both sides) Rear Fist to Fingers (both sides) Rear Fist to Fist (both sides) LB Combo Overhead Squat: 3 x Overhead Squat: 4 x Overhead Squat: 3 x 50% Bodyweight 75% Bodyweight 1.25% Bodyweight UB Combo Ring Dips: 3 x Strict Ring Muscle Up: 1 x Strict Ring Muscle Up: 3 x Strict Ring Muscle Up: 6 x Arms are locked out at the bottom Arms are locked out at the bottom Arms are locked out at the bottom C & J Core Snatch Clean & Jerk: 80% Bodyweight Clean & Jerk: 105% Bodyweight Clean & Jerk: 130% Bodyweight Clean & Jerk: 155% Bodyweight Squat Snatch: 50% Bodyweight Squat Snatch: 75% Bodyweight Squat Snatch: Bodyweight Squat Snatch: 125% Bodyweight Row 2000 m Row: Boyz 8:10 / Girls 9:50 2000 m Row: Boyz 7:30 / Girls 8:50 2000 m Row: Boyz 7:00 / Girls 8:10 2000 m Row: Boyz 6:40 / Girls 7:40 Run 400 meter run: in 1:45 400 meter run: in 1:35 400 meter run: in 1:20 400 meter run: in 1:04 WOD Christine: Sub 14:00` (3 rounds of: 500 Fran: Sub 6:00` (21 / 15 / 9 For time: Thrusters 42.5/32.5, Pull Ups Cindy: 25 Rounds:(AMRAP 20:00`of: 5 Pull Murph: Sub 35` (1.6 km Run / 100 Pull Ups / 200 Push Ups / 300 Airsquats / 1.6 km Run) Row, 12 Deadlifts 30/50, 21 Boxjumps 40/50) Squat: 4 x Bodyweight Squat: 3 x 150% Bodyweight Squats: 4 x 175% Bodyweight Push Ups: 50 x Bench Press: 3 x Bodyweight Push Ups: 70 x Bench Press: 3 x 125% Bodyweight One Arm Hang: 30 sec. Alt. Hanging Hip Touches: 12 x Both arms, no rest re-‐ or grip change Must keep moving, arms extended Wall balls: 35 x Boyz 10 kg / Girls 6 kg Wall balls: 20 x Boyz 15 kg / Girls 10 kg Ups / 10 Push Ups / 15 Airsquats) Hanging Figure 8: 10 Revolutions Must keep moving, arms extended Kettlebell Snatch: 200 x in 10:00 Boyz 24 kg / Girls 16 kg Wall balls: 30 x Boyz 15 kg / Girls 10 kg Overhead Squat: 4 x 150% Bodyweight
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