Ok, so Saturday is *technically* December, but you will have an opportunity to complete the skill tests required to move up the Varsity ladder!
On Saturday, December 1st at 10am or 11am, you will be able to test the following skills:
Med ball clean
Deadlift
Pull ups
Knees 2 elbows
The following table gives you the requirements that we are looking for for each division:
Junior:
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3 linked Pull ups on the rings or bar
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Kipping or strict
|
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5 Knees to Elbows - linked
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Kipping or strict, on rings or bar
|
|
Demonstrate
Kettle bell Deadlifts with three verbal cues
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Straight back, high and back hips, straight arms,
hips fully open at the top
|
|
Medicine ball clean with 3 verbal cues
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Straight arms during the deadlift, hips fully open,
drop under the ball, keep the “top” of the ball towards the ceiling, fast
elbows
|
Senior:
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10 linked pull ups on the rings or bar
|
Kipping or strict
|
|
10 Toes to Bar linked
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Kipping or strict, on rings or bar
|
|
Power clean with 3 verbal cues
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Straight arms during the deadlift, hips fully open,
drop under the bar, fast elbows ,
|
|
Deadlift with 3 verbal cues
|
Straight back, high and back hips, straight arms,
hips fully open at the top
|
As always, you don't HAVE to test... this is a great way, however, to push yourself to attain new goals! Good luck!
