April 19, 2024
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
The CrossFit Journal covers different aspects of the CrossFit Program in great depth with articles, drawings, photos, links, challenges, and assignments. |
FITNESS LEVELS
BEGINNER
A BEGINNER level Crossfitter has learned consistent mechanics and has completed our fundamentals program. To attain BEGINNER status, each of the atheletic standards below must be met and verified by a coach.
WORK Kettlebell Swings: 10 Reps @ 1 Pood Wall Ball: 10 Reps @ 10lb ball 800 Meter Run: 7:30 Minutes 1000 Meter Row |
PULL Static Hang: 15 Seconds Medicine Ball Cleans: 10 reps w/ 20lb ball Pullups: 1 or 10 Assisted |
HIPS Squats: 25 Air Squats Back Squat: 10 reps with bar Deadlift: 1/2 BW Box Jump: 5 reps on 10 Inch Box |
CORE Sit ups: 10 AbMat Back Ext: 10 Reps Knees to Waist: 5 reps L Sit: 5 Seconds |
PUSH Pushups: 1-3 Shoulder Press: 10 Reps w/ bar Dips: 1 or 10 assisted Bench Press: 1 rep @ 1/2 BW |
SPEED 400 meter run: 3:30 500 meter row: 3:00 Double Under: 1 rep |
WORK CHALLENGE "Cindy": 5 Rounds 10:00 Minutes 1 Mile Run: Finish (No Walking) UPON COMPLETION OF THE ABOVE REQUIREMENTS YOU WILL BE AWARDED A BLUE WRISTBAND |
|
ADVANCED
A ADVANCED level Crossfitter has completed our fundamentals program and reached the basic level. To attain ADVANCED status, each of the atheletic standards below must be met and verified by a coach.
WORK Kettlebell Swings: 15 Reps @ 1.5 Pood Wall Ball: 20 Reps @ 16lb Ball 800 Meter Run: 4:45 Minutes 2000 Meter Row |
PULL Static Hang: 30 Seconds Sumo Dead lift High Pull: 1/2 BW Pullups: 5 |
HIPS Squats: 50 Air Squats Back Squat: 1/2 BW Deadlift: 1x BW Box Jump 10 Reps @ 20 Inch Box |
CORE Sit ups: 30 AbMat Back Extension: 20 Reps Knees to chest: 10 Reps L Sit: 10 Seconds |
PUSH Pushups: 10 Shoulder Press: 10 Reps @ 1/4 BW Bench Press: 1 Rep @ 3/4 BW Handstand Hold: 10 Sec Dips: 10 |
SPEED 400 meter run: 2:15 500 meter row: 2:30 Double Unders 10 Unbroken |
WORK CHALLENGE "Christine": 17:00 Minutes 1 Mile Run: 10:00 Minutes UPON COMPLETION OF THE ABOVE REQUIREMENTS YOU WILL BE AWARDED A RED WRISTBAND |
|
AS RX’D
A "AS RX'D" level Crossfitter has completed our fundamentals program and reached the ADVANCED level. To attain "AS RX'D" status, each of the atheletic standards below must be met and verified by a coach.
|
WORK Kettlebell Swing: 20 Reps @ 1.5 Pood Thrusters: 15 reps at 95lb-M, 75lb-W SDHP: 10 Reps @ 95lb-M, 75lb-W 800 Meter Run: 3:45 Minutes 5000 Meter Row |
PULL Rope Climb: 1 ascent Power Clean: 3/4 x BW Pullups: 10 |
HIPS Squats: 100 Air Squats Squat: 1 x BW Over Head Squat: 1 Rep @ 95-M, 65-W Deadlift: 1 1/2 x BW Box Jump: 30 Reps @ 24" Inch Box |
CORE Situps: 20 GHD Back Extension: 30 Knees to Elbows: 15 L Sit: 20 Seconds |
PUSH Pushups: 30 Bench Press: 1 x BW Shoulder Press: 10 Reps @ 1/2 x BW Handstand Pushups: 5 Reps Dips: 15 |
SPEED 400 meter run: 1:45 500 meter row: 2:00 Power Snatch: 75lbs-M 45lbs-W Double Unders: 25 in a minute |
WORK CHALLENGE "Helen": 13:00 Minutes 1 Mile Run: 8:00 Minutes UPON COMPLETION OF THE ABOVE REQUIREMENTS YOU WILL BE AWARDED A ORANGE WRISTBAND |
|
ELITE
A ELITE level Crossfitter has completed our fundamentals program and reached the AS RX'D Level. To attain ELITE status, each of the atheletic standards below must be met and verified by a coach.
WORK Kettlebell Swings: 15 Reps @ 1.5 Pood Kettlebell Snatch: 10 Minute Test 200 reps, M-24kg W-16kg Sandbag Carry: 1 Mile with 1/2 x BW 800 Meter Run: 3:15 Minutes 5k Row: Women - 21:00 6k Row: Men - 21:45 |
PULL Rope Climb: 1 ascent From Sitting NO Feet Clean: 1 x BW Pullup: 1 with 40lb vest Pullups: 30 Muscle Up: 5 |
HIPS Pistols: 10 Each Leg Squat: 1 1/2 x BW Deadlift: 2 x BW Box Jump: 32 Inch Box 1 Rep |
CORE Overhead Squat: 1 x BW Hanging Knees to Elbows: 25 Hanging Straight Leg Raise: 20 L Sit: 40 Sec |
|
PUSH Pushups: 40 on Rings Bench Press: 1 1/4 x BW Shoulder Press: 3/4 x BW Handstand Pushups: 10 Dips: 30 on Rings |
SPEED 400 meter run: 1:30 Minutes 500 meter row: 1:45 Snatch: 1 x BW |
WORK CHALLENGE "Chelsea": 30:00 Minutes 1 Mile Run: 7:00 Minutes UPON COMPLETION OF THE ABOVE REQUIREMENTS YOU WSILL BE AWARDED A BLACK WRISTBAND |
|
MUTANT
A MUTANT level Crossfitter has completed our fundamentals program and reached the full ELITE Level. To attain MUTANT status, each of the atheletic standards below must be met and verified by a coach. Good luck!
WORK Kettlebell Swings: 15 Reps @ 1.5 Pood 2 KB/DB Clean & Jerk: 10 Minute Test 100 reps, M-24kg W-16kg Sandbag Carry: 1 Mile with 3/4 x BW 800 Meter Run: 2:45 Minutes 5k Row: Women - 20:00 6k Row: Men - 20:00 |
PULL Rope Climb: 2 ascents touch and go, NO Feet Clean: 1 1/2 x BW Pullup: 10 with 40lb vest Pullups: 40 Muscle Up: 10 |
HIPS Pistols: 25 Each Leg Squat: 2 x BW Deadlift: 2 1/2 x BW Box Jump: 40 Inches 1 Rep |
CORE Overhead Squat: 15 reps with 1 x BW Back Lever: 15 Seconds L Sit: 1:30 Minute |
|
PUSH Pushups: 60 on Rings Bench Press: 1 1/2 x BW Shoulder Press: 1 x BW Handstand Pushups: 20 Dips: 50 on Rings |
SPEED 400 meter run: 1:15 Minutes 500 meter row: 1:30 Snatch: 1 1/4x BW |
WORK CHALLENGE "Mary": 15 rounds in 20:00 Minutes 1 Mile Run: 6:00 Minutes UPON COMPLETION OF THE ABOVE REQUIREMENTS YOU WILL BE AWARDED A GREEN WRISTBAND |
|
This photograph is a registered trademark of CrossFit Inc.
World Class Fitness in
100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.
Links
