CrossFit Stumptown Athletic Skill Levels I-IV
*My goal is to work through level 1 by July 2014.
LEVEL I (well rounded beginner)
(hips)
Squats: 50 free squats Done
Deadlift: .75 x bodyweight Done
Vertical Jump: 10 inches Done
(push)
Push-ups: 10
Military Press: .25 x bodyweight Done
Dips: 3
(pull)
Static Hang: 30 seconds Done
Medicine Ball Cleans: 10 Done (14#)
Pull-ups: 3
(core)
Sit-ups: 30 Done
Knees to Chest: 10 sitting
L-sit: 10 sec
(work)
KB Swings: 25 Done (35#)
Wall Ball: 25
800m Run: 4:20 min
2000m Row: 9:50 min (women) Done @ 9:47
(speed)
400m Run: 2:04 min
500m Row: 2:20 min (women) Done @ 2:07
Dumbbell Snatch: 10# per arm
(Christine in 15 min)
3 rounds for time of 500m row, 12 deadlifts, and 21 box jumps.
1 mile run: 9 min
LEVEL II (intermediate athlete)
(hips)
Squats: 100 free squats
Squat: 1 x bodyweight
Deadlift: 1.5 x bodyweight
Vertical Jump: 18 inches
(push)
Push-ups: 30
Bench Press: 1 x bodyweight
Military Press: .5 x bodyweight
Handstand Hold: 1 min
Dips: 20
Dip: 1 w/ .33 x bodyweight
(pull)
Rope Climb: 20 foot climb, 1 trip
Power Clean: .75 x bodyweight
Pull-ups: 20
Pull-up: 1 w/ .33 x bodyweight
Muscle-up: 1
(core)
V-ups: 30
Hanging Knees to Elbows: 15
L-sit: 30 sec
(work)
KB Snatch: 30 each arm @ 16kg (women)
Thrusters: 45 reps @ .5 x bodyweight
800m Run: 3:20 min
2000m Row: 8:50 min (women)
(speed)
400m Run: 1:34 min
500m Row: 2:00 min (women) Done @ 1:58
Power Snatch: .5 x bodyweight
(Helen in 11:30 min)
3 rounds for time of 400m run, 21 kb swings, and 12 pull-ups.
1 mile run: 7 min
LEVEL III (advanced athlete)
(hips)
Pistols: 10 each leg
Squat: 1.5 x bodyweight
Deadlift: 2 x bodyweight
Vertical Jump: 25 inches
(push)
Push-ups: 40 on rings
Bench Press: 1.25 x bodyweight
Military Press: .75 x bodyweight
Handstand Push-up: 10
Dips: 30 on rings
Dip: 1 w/ .75 x bodyweight
(pull)
Rope Climb: 20 foot climb, 1 trip (no feet)
Clean: 1 x bodyweight
Pull-ups: 40
Pull-up: 1 w/ .75 x bodyweight
Muscle-up: 10
(core)
Overhead Squat: 1 x bodyweight
Hanging Straight Leg Raises: 20
L-sit: 1 min
(work)
KB Snatch: 10 min test / 200 reps @ 16kg (women)
Sandbag Carry: 1 mile w/ .5 x bodyweight
800m Run: 2:50 min
5000m Row: 21:00 min (women)
(speed)
400m Run: 1:19 min
500m Row: 1:50 min (women)
Snatch: 1 x bodyweight
(Chelsea in 30 min)
Every min on the min for 30 min of 5 pull-ups, 10 push-ups, 15 squats
1 mile run: 6 min
LEVEL IV (elite athlete)
(hips)
Pistols: 25 each leg
Squat: 2 x bodyweight
Deadlift: 2.5 x bodyweight
Vertical Jump: 30 inches
(push)
Push-ups: 60 on rings
Bench Press: 1.50 x bodyweight
Military Press: 1 x bodyweight
Handstand Push-up: 10 full range
Dips: 50 on rings
Dip: 1 w/ 1 x bodyweight
(pull)
Rope Climb: 20 foot climb, 2 trips touch and go (no feet)
Clean: 1.5 x bodyweight
Pull-ups: 40 dead hang
Pull-up: 1 w/ 1 x bodyweight
Muscle-up: 15
(core)
Overhead Squat: 15 reps @ 1 x bodyweight
Front Lever: 15 sec
L-sit: 1:30 min
(work)
2 DB/KB Clean & Jerk: 10 min / 150 reps @ 16kg (women)
Sandbag Carry: 1 mile w/ .75 x bodyweight
800m Run: 2:20 min
5000m Row: 20:00 min (women)
(speed)
400m Run: 1:04 min
500m Row: 1:40 min (women)
Snatch: 1.25 x bodyweight
(Mary in 20 min)
15 rounds for time of 5 handstand push-ups, 10 pistols, 15 pull-ups
1 mile run: 5 min