Category: Advanced RX

SnoRidge CF: Advanced RX Skills Test 2.0

Go / No Go or Pass / Fail (Record reps completed):

3 Power Clean (Touch & Go) (165#/115#)
5 Squat Clean (Touch & Go) (135#/95#)
5 Front Squat (165#/115#)
3 Hang Power Clean (155#/105#)
5 Touch And Go Deadlift (250#/170#)
3 Thruster (135#/95#)
3 Power Snatch (Touch & Go) (115#/75#)
5 Overhead Squat (135/95#)
3 Squat Snatch (135#/95#) Regrip allowed
3 Hang Squat Snatch (115#/75#)
5 Press (115#/75#)
5 Push Press (135#/95#)
5 Push Jerk (155#/105#)
5 Back Squat (155#/105#) from floor
20 Unbroken Wall Ball (20#/14# to 10 ft/9 ft)
10 Pull-up (kipping)
25 Push-up
5 Chest-to-bar Pull-up
5 Ring Push-up
5 Strict Pull-up (3 Women)
10 Bar Dip (5 women)
5 Ring Dip (3 women)
3 Bar Muscle-up (2 women)
3 Ring Muscle-up (2 women)
5 Kipping Handstand Push Up
3 L Sit Pull Up (2 women)
20 Double Unders (Unbroken)
1 Legless Rope Climb 15 ft
2 Rope Climb 15 ft
5 Box Jump (30″/24″)
10 Toes-to-bar
5 Knees To Elbow
10 GHD Sit-up
3 Pistol (Left Leg)
3 Pistol (Right Leg)
5 Kettlebell Swing (American) (70#/53#)
6 Double Kettlebell Overhead Walking Lunge (44#/26#)
Post total skills/reps completed.
Barbell Standards:
Front/Back Squats: Crease of hip below parallel, full hip extension at top of squat, unbroken reps, bar must be taken from the floor
Squat Cleans: Must catch bar in full squat with crease of hip below parallel. Must open hip, elbows in front. Touch and go
Power Clean/Hang Power Clean: Full extension at top, elbows in front of bar, unbroken or touch and go for all reps
Deadlifts: Full extension at top, shoulders behind bar, touch and go for all reps
Thrusters: Crease of hip below parallel and ears in front of arms in overhead position, unbroken reps
Squat Snatch/Hang Snatch: Full squat, full extension at top. Squat Snatch you are allowed to drop and regrip. For Hang you must be unbroken for all reps
Press/Push Press: Ears in front of arms in locked out overhead position, unbroken reps. Press = no dip, Push Press = no re-dip
Push Jerks: Ears in front of arms in locked out overhead position. Push or split, unbroken reps
Bodyweight/Non-Barbell Movement Standards:
Wall Balls: Crease of hip below parallel. Ball must touch OVER the 10’/9′ mark. 20 Unbroken reps in a row. Must catch ball every rep, Drop = fail
Kipping pull-up: Chin must clear bar, full arm extension at bottom
Push-ups: shoulder must go below elbows at bottom, full lockout, maintain plank, no resting on floor, no thighs on floor, unbroken set
Pull-up – Chest To Bar: Chest must touch bar, full arm extension at bottom
Ring Push-ups: shoulder below elbows at bottom, full lockout, maintain plank, no resting on floor
Pull-up – Strict: Chin must clear bar, full arm extension at bottom
Bar Dips: shoulder below elbows at bottom, kip allowed
Ring Dips: shoulder below elbows at bottom, kip allowed
Muscle-ups: Must extend arms fully at bottom prior to beginning movement. Must lock out elbows when over the bar/rings before returning to start position. Must not come off bar/rings for all three reps
Handstand Push-ups: Head to floor, full lockout, kip allowed
L Pull-ups: Toes above hips at start and end of pull-up. Can lower the legs at every rep, but toes must be above hip before you start pull-up
Double Unders: unbroken, no snags
Rope Climbs to 15′: Start standing on floor, no jump, must touch over 15 ft. line. Must demonstrate foot lock. For Legless Climb must not use legs on the way up.
Box Jump (30″/24″): Two foot jump, full open hip at top
Toes-to-bar: Heels behind bar at bottom with fully extended arms, toes must touch bar together and must be between hands, unbroken reps
Knees-to-Elbows: Heels behind bar at bottom with fully extended arms, knees must touch elbows, arms straight
GHD Sit-ups: one hand touches ground, then touches post
Pistol – left/right legs: leg cannot touch ground, ankle depth. You may alternate legs or do L/R leg for 3 reps each
Kettlebell Swings: Arms must stay straight and ears in front of arms in overhead position
Double KB Overhead Walking Lunge (44#/26#): Extend KB’s overhead in each hand, knee must touch ground for each step
Passing Score = Men can have 5 No Go/Women 7 No Go
*Test movements in order, at conclusion of test athlete may re-test any failed movement for one more attempt.