These are STANDARDS. A GUIDE for choosing an appropriate division. These may or may not be ALL of the lifts and movements you will be required to perform. However, as long as you meet your division standards, you will be able to perform all of the programming safely.
Open – working weights, must be able to do multiple reps. These are not 1RMs
• Deadlift – 275#/185#
• KB Swings – 70#/53#
• Chest to bar pullups
• Handstand Push Ups
• DB Snatch 50# / 35#
• Pistols
• Toes to Bar
• Double Unders
• Wall Balls 20#/14#
• Box Jumps 30”/24”
Novice – working weights, must be able to do multiple reps. These are not 1RMs
• Deadlift – 225#/155#
• KB Swings – 53#/35#
• Ring Rows
• Hand Release Push Ups/Bear Crawl
• DB Snatch 35# / 20#
• Knees to Elbows
• Single Unders
• Wall Balls 14# / 10#
• Box Jumps / Step ups 24”/20”
Proficiency in body weight movements such as burpees, squats, running, etc. are standard across both divisions