SKILL LEVEL I
SKILL LEVEL I WHITE
(well rounded beginner)
SQUATS Benchmark: 50 free squats
PUSH-UPS Benchmark: 10 pushups
STATIC HANG Benchmark: 30 seconds
SIT-UPS Benchmark: 30 situps
KB SWINGS Benchmark: 25 kettlebell swings
400 METER RUN Benchmark: 2:04 minutes
DEAD LIFT Benchmark: 3/4 x bodyweight deadlift
MILITARY PRESS Benchmark: 1/4 x bodyweight military press
HIGH PULL Benchmark: 1/2 x bodyweight high pull
KNEES TO CHEST Benchmark: 10 sitting knees to chest
WALL-BALLBenchmark: 25 wallballs
800 METER RUN Benchmark: 4:20 minutes
500 METER ROW Benchmark: women 2:20 men 1:55
VERTICAL JUMP Benchmark: 10 inches
DIPS Benchmark: 3 dips
PULL-UPS Benchmark: 3 pull ups
L-SIT Benchmark: 10 second L-sit
2000 METER ROW Benchmark: women 9:50 men 8:10
MED-BALL CLEANS Benchmark: 10 medicine ball cleans
CHRISTINE Benchmark: 15 minutes
DESCRIPTIONS 3 rounds for time: 500 meter row, 12 deadlifts, 21 box jumps
1 MILE RUN Benchmark: 9 minutes
CCF Level I Club
Wendy Pace, John Soto, Will Sloan, Stephanie Roberts, Aaron Trent,
