Crossfit's performance standards. See where you're at. When you get to 3 or 4 in all catagories YOU ARE READY!! (like Bas says)

link to entire article and even more standards for all levels. http://www.crossfitnorth.com/articles/Athletic_Skill_Standards.pdf


Level I
Level II
Level III
Level IV
well rounded beginner
intermediate athlete
advanced athlete
elite athlete

hips
squats: 50 free squats level 1
squats: 100 free squats level 2
pistols: 10 each leg level 3
pistols: 25 each leg level 4
squat: 1 x bodyweight level 2
squat: 1 1/2 x bodyweight level 3
squat: 2 x bodyweight level 4

push
push ups: 10
push ups: 30
push ups: 40 on rings
push ups: 60 on rings

bench press: 1 x bodyweight
bench press: 1 1/4 x bodyweight
bench press: 1 1/2 x bodyweight

pull
static hang: 30 seconds
rope climb: 20 foot climb, 1 trip
rope climb: 20 foot climb 1 trip, no feet
rope climb: 20 foot climb 2 trips touch and go, no feet

core
sit ups: 30
v-ups: 30
overhead squat: 1 x bodyweight
overhead squat: 15 repetitions at 1 x bodyweight

work
kettlebell swings: 25 reps 35 lbs
kettlebell snatch: 30 each arm men 24kg women 16kg
kettlebell snatch: 10 minute test 200 reps men 24kg women 16kg
2 db/kb clean & jerk: 100 reps in 10 minutes men 16kg women 12kg

speed
400 meter run: 2:04 minutes
400 meter run: 1:34 minutes
400 meter run: 1:19 minutes
400 meter run: 1:04 minutes

hips
deadlift: 3/4 x bodyweight
deadlift: 1 1/2 x bodyweight
deadlift: 2 x bodyweight
deadlift: 2 1/2 x bodyweight

push
military press: 1/4 x bodyweight
military press: 1/2 x bodyweight
military press: 3/4 x bodyweight
military press: 1 x bodyweight

handstand hold: 1 minute
handstand push up: 10
handstand push up: 10 full range

pull
high pull: 1/2 x bodyweight
power clean: 3/4 x bodyweight
clean: 1 x bodyweight
clean: 1 1/2 x bodyweight

core
knees to chest: 10 sitting
hanging knees to elbows: 15
hanging straight leg raise: 20
front lever: 15 seconds

work
wall ball: 25 reps 20lb ball
thrusters: 45 reps at 1/2 x bodweight
sandbag carry: 1 mile with 1/2 x bodyweight
sandbag carry: 1 mile with 3/4 x bodyweight level 3-4

800 meter run: 4:20 minutes
800 meter run: 3:20 minutes
800 meter run: 2:50 minutes
800 meter run: 2:20 minutes

speed
500 meter row: women 2:20 men 1:55
500 meter row: women 2:00 men 1:45
500 meter row: women 1:50 men 1:32
500 meter row: women 1:40 men 1:25

nice article man, this guide will help me a bit. thanks

This just makes it confusing, Nice article though!

Yeah, I got to say, fit for what? :action banana:

those 400 meter times are way too slow..i was doing sub 1 mins in 8th grade.

sikk

;287348']those 400 meter times are way too slow..i was doing sub 1 mins in 8th grade.

Nice! Thats still pretty damn fast though. I mean a 1 minute lap is just two steps less than a full sprint for a quarter mile. AVG person probably runs 11-12 sec 100 yrd. So a quater mile is 4x consecutive 15 sec 100 yrd dashes.

Nice! Thats still pretty damn fast though. I mean a 1 minute lap is just two steps less than a full sprint for a quarter.

yea, i didn't mention that i was team anchor for the 100 and 4x100. :sifone:

elementary school were my glory years.

that fitness regiment would kill me!!!!

woah...i should try that...later on in my life...lol...nuts

no. i am a fat dude with beer belly

I score decently on some of these. But most of them I'm subpar. Pretty rugged stuff.