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Hips squats: 50 free squats x squats: 100 free squats x pistols: 10 each leg ?

pistols: 25 each leg
squat: 1 x BW x squat: 1 1/2 x BW ? squat: 2 x BW
Push push ups: 10 x push ups: 30 ? push ups: 40 on rings push ups: 60 on rings
bench press: 1 x BW x bench press: 1 1/4 x BW bench press: 1 1/2 x BW
PuII static hang: 30 seconds x rope climb: 20 foot climb with feet, 1 trip ? rope climb: 20 foot climb 1 trip, no feet ? rope climb: 20 foot climb 2 trips, no feet
Core sit ups: 30 x v-ups: 30 ? overhead squat: 1 x BW overhead squat: 15 reps at 1 x BW
Work kettlebell swings: 25 ? kettlebell snatch: 30 each arm, kettlebell snatch: 10 minute test, 200 reps, 2 db/kb clean & jerk: 150 reps in
men 24 kg, women 16 kg men 24 kg, women 16 kg 10 minutes men 24 kg women 16 kg
Speed 400 m run: 2:04 minutes ? 400 m run: 1:34 minutes ? 400 m run: 1:19 minutes ? 400 m run: 1:04 minutes
Hips deadlift: 3/4 x BW x deadlift: 1 1/2 x BW ? deadlift: 2 x BW ? deadlift: 2 1/2 x BW
Push military press: 1/4 x BW ? military press: 1/2 x BW military press: 3/4 x BW military press: 1 x BW
handstand hold: 1 minute ? handstand push up: 10 handstand push up: 10 full range
PuII medicine ball cleans: 10 ? power clean: 3/4 x BW clean: 1 BW clean: 1 1/2 x BW
Core sitting knees to chest: 10 ? hanging knees to elbows: 15 ? hanging straight leg raise: 20 front lever: 15 seconds
Work wall ball: 25 ? thrusters: 45 reps at 1/2 BW sandbag carry: 1 mile w/ 1/2 x BW sandbag carry: 1 mile w/ 3/4 x BW
800 m run: 4:20 minutes ? 800 m run: 3:20 min ? 800 m run: 2:50 min 800 m run: 2:20 min
Speed 500 m row: women 2:20, men 1:55 ? 500 m row: women 2:00, men 1:45 500 m row: women 1:50, men 1:32 500 m row: women 1:40, men 1:25
Hips vertical jump: 10 in ? vertical jump: 18 in vertical jump: 25 in vertical jump: 30 in
Push dips: 3 x dips: 20 ? dips: 30 on rings dips: 50 on rings
dip: 1 with 1/3 x BW dip: 1 with 3/4 x BW dip: 1 with 1 x BW
PuII pull ups: 3 x pull ups: 20 ? pull ups: 40 pull ups: 40 dead hang
pull up: 1 with 1/3 x BW ? pull up: 1 with 3/4 x BW pull up: 1 with 1 x BW
muscle up: 1 ? muscle up: 10 muscle up: 15
Core L-sit: 10 seconds x L-sit: 30 seconds ? L-sit: 1 minute L-sit: 1:30 minutes
Work 2 km row: women 9:50, men 8:10 ? 2 km row: women 8:50, men 7:30 women: 5k row, 21:00, men: 6k row, 21:45 5 km row for women, 6 km for men, in 20:00
Speed dumbbell snatch: 10/arm ? power snatch: 1/2 x BW snatch: 1 x BW snatch: 1 1/4 x BW
Work 1 mile run: 9 minutes ? 1 mile run: 7 minutes ? 1 mile run: 6 min 1 mile run: 5 min
Christine: 15 minutes ? Helen: 11:30 minutes Chelsea: 30 minutes Mary: 15 rounds in 20 minutes
Created by David Werner, LeveI 4 CrossFit SeattIe, crossfitseattle.com, Oct. 2008
Intermediate Advanced Beginner EIite
1he G|r|s
Ang|e 100 ÞullŴups lor Llme
100 ÞushŴups CompleLe all reps of each exerclse before movlna Lo Lhe nexL
100 SlLŴups
100 SquaLs
Ann|e uoubleŴunders 30Ŵ40Ŵ30Ŵ20 and 10 rep roundsŤ for Llme
SlLŴups
8arbara 20 ÞullŴups 3 rounds for Llme
30 ÞushŴups
40 SlLŴups
30 SquaLs
Che|sea 3 ÞullŴups Lach mln on Lhe mln for 30 mln
10 ÞushŴups
13 SquaLs
C|ndy 3 ÞullŴups As manv rounds as posslble ln 20 mln
10 ÞushŴups
13 SquaLs
D|ane ueadllfL 223 lbs 21Ŵ13Ŵ9 repsţ for Llme
PandsLand pushŴups
L||zabeth Clean 133 lbs 21Ŵ13Ŵ9 repsţ for Llme
8lna ulps
Lva 8un 800 meLers 3 rounds for Llme
2 pood k8 swlnaţ 30 reps
30 pullups
Iran 1hrusLer 93 lbs 21Ŵ13Ŵ9 repsţ for Llme
ÞullŴups
Grace Clean and !erk 133 lbs 30 reps for Llme
ne|en 400 meLer run 3 rounds for Llme
1Ŧ3 pood keLLlebell swlna x 21
ÞullŴups 12 reps
Isabe| SnaLch 133 pounds 30 reps for Llme
Iack|e 1000 meLer row lor Llme
30 1hrusLers « 43 lbs
30 ÞullŴups
karen WallŴball 130 shoLs lor Llme
ke||y 8un 400 meLers llve rounds for Llme
30 box [umpţ 24 lnch box
30 Wall ball shoLsţ 20 pound ball
L|nda ueadllfL 1 1/2 8W 10/9/8/7/6/3/4/3/2/1 rep rounds for Llme
8ench 8W
Clean 3/4 8W
Lynne 8odvwelahL bench press 3 rounds for max repsŦ 1here ls no Llme componenL Lo Lhls WCu
Þullups
Mary 3 PandsLand pushŴups As manv rounds as posslble ln 20 mln
10 1Ŵleaaed squaLs
13 ÞullŴups
Nancy 400 meLer run 3 rounds for Llme
Cverhead squaL 93 lbs x 13
N|co|e 8un 400 meLers As manv rounds as posslble ln 20 mlnuLesŦ
Max rep ÞullŴups noLe number of pullŴups compleLed for each roundŦ
Cthers
CrossI|t 1ota| 8ack SquaL ?ou aeL Lhree aLLempLs aL each llfL
Shoulder Þress ?ou cannoL remove welahL from Lhe bar
uead LlfL
I|ght Gone 8ad Wall ball shoLs 10ƌ LaraeL « 20lbs 3 rounds for Llmeţ 1 mln resL allowed beLween rounds
Sumo Plah Þull uead LlfL « 73 lbs Cne polnL ls alven for each repţ excepL on Lhe rower where each
8ox [ump « 20ƍ box calorle ls one polnLŦ
Þush Þress « 73 lbs
8ow
I||thy 50 30 8ox !umps « 24ƍ lor Llme
30 !umplna Þull ups
30 keLLleball Swlnas « 1 pood
30 Walklna Lunaes
30 knees Lo Llbows
30 Þush Þress « 43 lbs
30 8ack LxLenslons
30 Wall 8all ShoLs « 20 lbs
30 8urpees
30 uouble unders
Nasty G|r|s 30 SquaLs 3 rounds for Llme
7 Muscle ups
10 Pana Þower Cleans « 133 lbs
1he neroes
8adger 93 pound SquaL cleanţ 30 reps 3 rounds for Llme
30 ÞullŴups
8un 800 meLers
Dan|e| 30 ÞullŴups lor Llme
400 meLer run
93 pound 1hrusLerţ 21 reps
800 meLer run
93 pound 1hrusLerţ 21 reps
400 meLer run
30 ÞullŴups
Iason 100 SquaLs lor Llme
3 MuscleŴups
73 SquaLs
10 MuscleŴups
30 SquaLs
13 MuscleŴups
23 SquaLs
20 MuscleŴups
Iosh 93 pound Cverhead squaLţ 21 reps lor Llme
42 ÞullŴups
93 pound Cverhead squaLţ 13 reps
30 ÞullŴups
93 pound Cverhead squaLţ 9 reps
18 ÞullŴups
Iosh|e 40 pound uumbbell snaLchţ 21 repsţ rlahL arm 1he snaLches are full squaL snaLchesŦ 3 rounds for Llme
21 L ÞullŴups
40 pound uumbbell snaLchţ 21 repsţ lefL arm
21 L ÞullŴups
I1 PandsLand pushŴups 21Ŵ13Ŵ9 repsţ for Llme
8lna dlps
ÞushŴups
M|chae| 8un 800 meLers 3 rounds for Llme
30 8ack LxLenslons
30 SlLŴups
Murph 1 mlle 8un lor Llme
100 ÞullŴups ÞarLlLlon Lhe pullŴupsţ pushŴupsţ and squaLs as needed
200 ÞushŴups
300 SquaLs
1 mlle 8un
Nate 2 MuscleŴups As manv rounds as posslble ln 20 mlnuLes
4 PandsLand ÞushŴups
8 2ŴÞood keLLlebell swlnas
kandy 73# power snaLchţ 73 reps lor Llme
1ommy V 113 pound 1hrusLerţ 21 reps lor Llme
13 fL 8ope Cllmbţ 12 ascenLs
113 pound 1hrusLerţ 13 reps
13 fL 8ope Cllmbţ 9 ascenLs
113 pound 1hrusLerţ 9 reps
13 fL 8ope Cllmbţ 6 ascenLs
CREDIT
http://www.crossfitseattle.com/athletic_skill.html
LeveI LeveI I LeveI II
Description HeaIthy beginner. This level is the minimum
standard for health. Lacking these basic levels of
strength, flexibility and work capacity makes daily life
unnecessarily limited. The complete Level Ì should
be attainable within three to 12 months for those with
no significant limitations. At this level, proper basic
movements, such as hip flexion and active shoulder
use, are developed, while healed injuries and
structural problems are resolved.
Intermediate athIete. All healthy adults can aspire
to this level of fitness and should perceive these
skills as normal. Basic movements are perfected
and advanced skills are introduced. The complete
Level ÌÌ may take from six months to several years
to reach after achieving Level Ì. Along the way, you
develop significant levels of strength, stamina,
work capacity and speed, building on the Level Ì
foundation already attained
CompIeted By Matt Swift
Garry O'Neill
ChaIIenges squats: 50 free squats
push ups: 10
static hang: 30 seconds
sit ups: 30
kettIebeII swings: 25
400 meter run: 2:04 minutes
deadIift: 3/4 x bodyweight
miIitary press: 1/4 x bodyweight
high puII: 1/2 x bodyweight
knees to chest: 10 sitting
waII baII: 25
800 meter run: 4:20 minutes
500 meter row: women 2:20 men 1:55
verticaI jump: 10 inches
dips: 3
puII ups: 3
L-sit: 10 seconds
2000 meter row: women 9:50 men 8:10
medicine baII cIeans: 10
Christine: 15 minutes, 3 rounds for time - 500 m
row,12 deadlifts, 21 box jumps
1 miIe run (1600m): 9 minutes
squats: 100 free squats
squat: 1 x bodyweight
push ups: 30
bench press: 1 x bodyweight
rope cIimb: 20 foot climb, 1 trip
v-ups: 30
kettIebeII snatch: 30 each arm men 24kg women
16kg
400 meter run: 1:34 minutes
deadIift: 1 1/2 x bodyweight
miIitary press: 1/2 x bodyweight
handstand hoId: 1 minute
power cIean: 3/4 x bodyweight
hanging knees to eIbows: 15
thrusters: 45 reps at 1/2 x bodweight
800 meter run: 3:20 minutes
500 meter row: women 2:00 men 1:45
verticaI jump: 18 inches
dips: 20
dip: 1 with 1/3 x bodyweight
puII ups: 20
puII up: 1 with 1/3 x bodyweight
muscIe up: 1
L-sit: 30 seconds
2000 meter row: women 8:50 men 7:30
power snatch: 1/2 x bodyweight
HeIen: 11:30 minutes, 3 rounds for time - 400
meter run, 21 kb swings, 12 pull ups
1 miIe run: 7 minutes
RuIes:
Thankyou to Dave Werner of CrossFit SeattIe for providing the CrossFit Community with the four levels of Fitne
This is a summary of the excellent information provided on Dave's site. Ì thoroughly recommend that you visit C
by following the link below ...
1. All challenges for a particular level must be completed within a calendar month to claim attainment of that le
2. Form must be perfect for reps to count, ie full hang, full lockout, correct technique
3. Must be verified by a reliable witness or video evidence supplied
LeveI III LeveI IV
Advanced athIete. Few people posses this level of
general fitness, although any healthy person can
achieve it. The strength, work capacity, power and
skill required to meet these goals can prepare you
to tackle any kind of physical performance with
competence and confidence. Expect to invest
another three to five years of consistent effort. This
is an appropriate level of general fitness for those
who depend on their fitness: competitive athletes,
military, law enforcement and firefighters. Engaging
in combat or highly competitive sports without
possessing the abilities of Level ÌÌÌ is inviting injury
or failure. Any additional requirements of your sport
need to be added to this list
EIite athIete. This level of achievement requires
long-term dedication and a passion for fitness. The
skills required of Level ÌV are very advanced and,
taken as a whole, represent a highly skilled and
well-rounded athlete
pistoIs: 10 each leg
squat: 1 1/2 x bodyweight
push ups: 40 on rings
bench press: 1 1/4 x bodyweight
rope cIimb: 20 foot climb 1 trip, no feet
overhead squat: 1 x bodyweight
kettIebeII snatch: 10 minute test 200 reps men
24kg women 16kg
400 meter run: 1:19 minutes
deadIift: 2 x bodyweight
miIitary press: 3/4 x bodyweight
handstand push up: 10
cIean: 1 x bodyweight
hanging straight Ieg raise: 20
sandbag carry: 1 mile with 1/2 x bodyweight
800 meter run: 2:50 minutes
500 meter row: women 1:50 men 1:32
verticaI jump: 25 inches
dips: 30 on rings
dip: 1 with 3/4 x bodyweight
puII ups: 40
puII up: 1 with 3/4 x bodyweight
muscIe up: 10
L-sit: 1 minute
row: 5k row for women at 21:00 6k row for men at
21:45
snatch: 1 x bodyweight
CheIsea: 30 minutes, every minute on the minute
for 30 minutes - 5 pull ups, 10 push ups,15 squats
1 miIe run: 6 minutes
pistoIs: 25 each leg
squat: 2 x bodyweight
push ups: 60 on rings
bench press: 1 1/2 x bodyweight
rope cIimb: 20 foot climb 2 trips touch and go, no
feet
overhead squat: 15 repetitions at 1 x bodyweight
2 db/kb cIean & jerk: 100 reps in 10 minutes men
16kg women 12kg
400 meter run: 1:04 minutes
deadIift: 2 1/2 x bodyweight
miIitary press: 1 x bodyweight
handstand push up: 10 full range
cIean: 1 1/2 x bodyweight
front Iever: 15 seconds
sandbag carry: 1 mile with 3/4 x bodyweight
800 meter run: 2:20 minutes
500 meter row: women 1:40 men 1:25
verticaI jump: 30 inches
dips: 50 on rings
dip: 1 with 1 x bodyweight
puII ups: 40 dead hang
puII up: 1 with 1 x bodyweight
muscIe up: 15
L-sit: 1:30 minutes
row: 5k row for women at 20:00 6k row for men at
20:00
snatch: 1 1/4 x bodyweight
Mary: 15 rounds in 20 minutes, 5 handstand push
ups,10 pistols, 15 pull ups
1 miIe run: 5 minutes

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