Athlete Levels & Standards

Much like a colored belt in martial arts, levels of athletic performance and standards help athletes know where they are and what they need to work on.

Proper form in all movements is imperative. Many resources are available to help with technique: coaching, videos, books, seminars, and workout partners. USE THEM!

Level I

Level I – Passing the Level I test should be achievable by most athletes, who are new to training with the CrossFit methodology and have no physical limitations, within the first six months of membership.

Level II

Level II – 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. Completion of the Level II may take from six months to several years to reach after achieving Level I. Along the way, you develop significant levels of strength, stamina, work capacity and speed, building on the Level I foundation already attained.

Level III

Level III – Our Level III test is still under development. Athletes participating in the Level III WODs are aspiring to pass their Level III test. Passing the Level III test may take anywhere between one year to several years of consistent training to achieve, and may not be not achievable by all athletes.

Level III athletes are proficient in all movements and have built the strength and work capacity to a general fitness level appropriate for those who depend on their fitness, such as competitive athletes, military, and first-responders.

Level I

Passing the Level I test should be achievable by most athletes, who are new to training with the CrossFit methodology and have no physical limitations, within the first six months of membership. All areas must be passed to pass the Level I Test.

Click here to access a printable scorecard for the Level I Test.

The Test for the Level I athlete consists of four areas: Strength, Work Capacity, and Knowledge, and Responsibility.

Strength

  • Deadlift
  • Squat
  • Press

Passing scores are determined by using the Novice Level, Starting Strength Standards for your body weight, see: STANDARDS.

WORK CAPACITY – “Intro Benchmark”

For time – complete the following (once only) in under 6:30 for men, under 7:00 for women:

  • Row 500m or Run 400m
  • 40 Squats (below parallel depth)
  • 30 Sit Ups (using an Abmat, touching ground with hands and feet)
  • 20 Push Ups (Body moves a single unit, floor to extension)
  • 10 Pull-ups (Full extension under bar, chin over bar, one thick green band allowed)

KNOWLEDGE – Verbally answer the following questions to a coach

  • We squat below parallel frequently. What does “below parallel” mean?
  • What is a hook grip and when should you use it?
  • Describe a Power Clean, specifically: the placement of your hands and feet at the start position, the location of the bar at the start and end of the movement, and the location of your hip crease in relation to your knees when you receive the bar?
  • Describe a Hang Snatch, specifically: the placement of your hands and feet at the start position, the location of the bar at the start and end of the movement, and the location of your hip crease in relation to your knees when you receive the bar?
  • What is the difference between a strict press, a push-press and a jerk?

RESPONSIBILITY – Demonstrate to a coach that you are tracking your lifts and your benchmark WODs.

Level II

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 II may take from six months to several years to reach after achieving Level I. Along the way, you develop significant levels of strength, stamina, work capacity and speed, building on the Level I foundation already attained.

Proper form in all movements is imperative. Many resources are available to help with technique: coaching, videos, books, seminars, and workout partners. USE THEM!

Click here to access a printable scorecard for the Level II test.

The Test for the Level I athlete consists of three areas: Skills, Strength, and Work Capacity.

Skills

To achieve the Level II performance level, athletes must be able to perform at least 7 of the following 9 skills. (These can be tested separately. Scores must be confirmed by a coach.)

  1. 500m Row: 1:45 for Men, 2:00 for Women
  2. Air Squats: 80 in 2 minutes
  3. Jump Rope: 50 double-unders accumulated in 2 minutes
  4. Handstand Push-up, head level with hands, unbroken: 12 for Men, 5 for Women
  5. Toes-to-Bar, unbroken: 18 for Men, 12 for women
  6. Pull-ups, unbroken: 20 for Men, 15 for women
  7. Rope Climb – 15’ Ascents in 1 minute: 3 for Men, 2 for Women
  8. Thruster, 15 unbroken reps: 85lb Men, 55lb Women
  9. The “CFJC Mile” Run: 7:45 Men, 9:00 Women

Strength

  • Deadlift: 1.5 of Body weight
  • Squat: 1.25 of Body weight
  • Push-Press: .75 Body weight

Work Capacity

For time, completed as prescribed in less than 6:00 (Men) / 6:45 (Women) (Johns Creek Benchmark)

  • Run 400m (once)

Then, 3 rounds of:

  • 5 Pull-ups
  • 10 Kettlebell Swings (24kg Men, 16kg Women)
  • 10 Burpees