CrossFit Skills Chart

Name: ______________________________
Profession: __________________________
Phone: _____________________________
Date Started: ____/____/____

Group Classes

Notes:
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Private Lessons

CFE I
CFE II
Ramp

Foundations
Exercise Instr./Comp.

Notes

Exercise Instr./Comp.

Notes

Exercise Instr./Comp.

Notes

Exercise Instr./Comp.

Air Squat

_____/_____

Front Squat

_____/_____

Thruster

_____/_____

Wall-Ball

_____/_____

Press

_____/_____

Push-Press

_____/_____

Push-Jerk

_____/_____

OHS

_____/_____

Deadlift

_____/_____

SDHP

_____/_____

Tripod

_____/_____

Headstand

_____/_____

Swings
_____/_____
Dumbbell/KB
Handstand _____/_____

HSPU

_____/_____

Push-up

_____/_____

Dip

_____/_____

Burpees

_____/_____

Sit-up

_____/_____

Hollow Hold _____/_____

Tuck/L-hold _____/_____

GHD sit-ups _____/_____

Samson
_____/_____
stretch
Superman _____/_____

OHS Stretch _____/_____

Lunge Walk _____/_____

Back Ext

_____/_____

Rev Hypers _____/_____

OH Lunge _____/_____
Walk
Good
_____/_____
Mornings
Muscle-ups _____/_____

Rowing

_____/_____

Jump Rope

Box Jumps

Pull-ups
Running

_____/_____
_____/_____

_____/_____

Notes

_____/_____

Initial Benchmarks
Workout
Tabata Squats
2 round for time:
10 squat, 10 deadlift, 10 push-press,
10 pull-ups, 200m run

Date/Score/Notes

Date/Score/Notes

Date/Score/Notes

Date/Score/Notes

Gymnastics
Exercise Instr./Comp.

Exercise Instr./Comp.

Parallettes/P-bars
Exercise Instr./Comp.

Exercise Instr./Comp.

Tuck hold _____/_____

L-hold

V-sit

Manna

_____/_____

Ball
planche

Tuck planche _____/_____

Straight back
Push-up
_____/_____
Ball Planche
Push-up
_____/_____
Feet elevated
Handstand
_____/_____
w/wall

Straddle
_____/_____
Planche
Push-up
_____/_____
Tuck Planche
HSPU
_____/_____

Planche

_____/_____

Push-up
_____/_____
Straddle Planche

Push-up
Planche

_____/_____

Handstand
no wall

pirouette _____/_____

Pirouette

_____/_____

_____/_____

Push-up

_____/_____

Shoulder
stand

_____/_____

_____/_____

_____/_____

_____/_____

Exercise
Instr./Comp.

Gymnastic Challenges
(note attempts and
results in space
provided)
100 Handstand Walk

40 Consecutive Pull-ups

Exercise Instr./Comp.

Exercise Instr./Comp.

Support
_____/_____
10 seconds
Hang
_____/_____
10 seconds
Crescent
_____/_____
Push-ups
Tuck hold _____/_____

Push-ups

_____/_____

Ring Rows

_____/_____

Flyes

_____/_____

KTE

_____/_____

Exercise Instr./Comp.

Exercise Instr./Comp.

Rock n Roll _____/_____

Forward
_____/_____
Roll
HS Fwd Roll_____/_____
Bent arm
Tucked Back_____/_____
Roll
Side
_____/_____
Cartwheel w/mats
Cartwheel _____/_____
Scoop
Headstand _____/_____
Pike Press

Extended _____/_____
Forward roll
Pizza Rocks _____/_____
Straddle
_____/_____
Hops
LTL
_____/_____
Cartwheel
Headstand _____/_____
Straddle press

Rings
Exercise Instr./Comp.
Archer Push-_____/_____
Ups
Pull-ups
_____/_____
Cross
Pull-outs
Inverted
Hang

Exercise Instr./Comp.

Exercise Instr./Comp.

Dips

_____/_____

Muscle-ups _____/_____

Archer
Pull-ups

_____/_____

L-hold
Pull-ups

Basket

_____/_____

Skin the cat_____/_____

_____/_____

_____/_____
_____/_____

Floor
Exercise Instr./Comp.

Exercise Instr./Comp.

Exercise Instr./Comp.

Straddle Roll _____/_____

Pike Roll

Dive Roll

HS Fwd Roll_____/_____
Straight arm
Back
_____/_____
Extension bent arm
Side
_____/_____
Cartwheel
Roundoff _____/_____

HS Fwd Roll_____/_____
To HS
Back
_____/_____
Extension straight arm
One arm
_____/_____
cartwheel
Dive
_____/_____
Cartwheel
Handstand _____/_____
Wall pike press

Handstand _____/_____
Wall straddle press

_____/_____

10 Consecutive MuscleUps

_____/_____
15 HSPUs on Rings

Aerial

_____/_____

Handstand _____/_____
Straddle press from mats

Vertical Leap body

height

Weightlifting
Exercise Instr./Comp.

Notes

Exercise Instr./Comp.

Notes

Exercise Instr./Comp.

Notes

Exercise Instr./Comp.

Deadlift

_____/_____

Front Squat

_____/_____

Back Squat _____/_____

Thruster

_____/_____

Shrugs

_____/_____

High Pull

_____/_____

_____/_____

Jump/land

_____/_____

Press

_____/_____

Push-press

_____/_____

Muscle
Snatch
Push-jerk

_____/_____

Split-jerk

_____/_____

Snatch
Balance
Snatch

_____/_____

Overhead _____/_____
Squat
Snatch
_____/_____
Mid-thigh
Hang Squat _____/_____
Clean
Power clean _____/_____
Mid-thigh
Power
_____/_____
Snatch mid-thigh
Bench Press_____/_____

Pressing
_____/_____
Snatch balance
Snatch
_____/_____
From knees
HSC from
_____/_____
knees
Power clean _____/_____
From knees
Power Snatch _____/_____
From knees

Heaving
_____/_____
Snatch balance
Snatch
_____/_____
From below knees
HSC from _____/_____
Below knees
Power clean _____/_____
Below knees
Power Snatch_____/_____
Below knees

Personal Records
Deadlift
Front Squat
Back Squat
Push-Press
Push-Jerk
Split-Jerk
OHS
Snatch
Clean & Jerk
Squat Clean
Power Clean
Power Snatch
Bench Press

Notes

_____/_____

Squat Clean _____/_____

Power Clean _____/_____
Power Snatch _____/_____

Challenges
Workout
DB thrusters
21 reps
Clean & Jerk
15Reps
OHS 15
Reps
Bench Press 30 Reps

Date/Weight/
Notes

Date/Weight/
Notes

Date/Weight/
Notes

Date/Weight/
Notes

CrossPit
Exercise Instr./Comp.
Stance

_____/_____

Jab

Notes

Exercise Instr./Comp.

Notes

Exercise Instr./Comp.

Notes

Exercise Instr./Comp.

In and out

_____/_____

Pivot

_____/_____

_____/_____

Fwd/bwd/
_____/_____
Side2side mvmnt
Cross
_____/_____

Hook

_____/_____

Uppercut

_____/_____

Knees

_____/_____

Skip Knees

_____/_____

RH knees

_____/_____

Descending
knee

_____/_____

Elbows

_____/_____

_____/_____

Descending _____/_____
Elbow

Foot Jab

_____/_____

Ascending
Elbow
RH kick
Elbow
deflection

_____/_____

Slip

_____/_____

Bob/weave _____/_____

Notes

_____/_____
Parry

_____/_____

Parkour
Exercise Instr./Comp.
Basic
Landing
Tic-Tac
Monkey
Vault
Standing
Vaults
Reverse
Vault
Precision
Jump

_____/_____

Notes

Exercise Instr./Comp.

Notes

Exercise Instr./Comp.

_____/_____

Shoulder
Roll
Tap-Vault

_____/_____

Wall Run

_____/_____

_____/_____

Dash Vault

_____/_____

Underbar

_____/_____

_____/_____

Jog Vaults _____/_____

Speed Vault _____/_____

_____/_____

Turn Vault

_____/_____

Gate Vault

_____/_____

Cat Leap

_____/_____

Notes

Exercise Instr./Comp.

_____/_____

_____/_____

Pop-Vault

Lazy
Vault

_____/_____

_____/_____

Notes

Benchmarks (note date attempted, results, etc.)

Workout
Angie
Barbara
Chelsea
Cindy
Dianne
Elizabeth
Fran
Grace
Helen
Isabelle
Jackie
Karen
Linda
Mary
Nancy
Lynne
Kelly
JT
Michael
Murph
Annie
FGB
Tabata this