CFLA Level 1a Test Day

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Tuesday’s Workout (NO CAP)
CFLA Level 1 Test
Section 1: To be completed in 24 minutes with a partner
70 Squats in 2 minutes
10 Deadlifts (BW/ ⅔ BW)
400 m run, 1:45men, 2:00 women
30 Hollow Rocks
Push Ups – 25 men / 7 women (from toes)
12 Rebounding Box Jumps (20/16)
Dead Hang Pull Ups – 6 men / 1 women
12 Wall Ball (unbroken) 20# at 10ft target men, 12# at 9ft target women

Section 2: To be complete in 24 minutes with a partner
Knees to Elbows – 5 men / 1 women
Cobra Hold – 2:00
15 Push press (75/55)
15 burpees in 1 minute
50” HS Hold
12 OHS (75/45)
15” L sit or 30” Chair sit
12 Double unders
21 KB swings in 1 minute (24/16)

– note: no rest between sections

… and coming Wednesday (NO CAP)
Push or Split Jerk 2-2-2
——————–
For Time:
50 Sit ups
400m Run
1:00 Handstand hold
50 Box Jumps (20”)
1:00 Handstand hold
400m Run
50 Sit upsToday is the first chance you’ll have to earn a CFLA Level 1a Wrist Bracelet. Show up… set your mark – or figure out exactly where you are and what you need to work on to get your bracelet.

Up next, Level 1b. Look forward to that in the beginning of the New Year!

P1760676
Jayna’s back!

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