Skill Level Standards
Level 1
well rounded beginner
squats: 50 free squats
push ups: 10
static hang: 30 seconds
sit ups: 30
kettlebell swings: 25
400 meter run: 2:04
deadlift: 3/4 x bodyweight
military press: 1/4 x bodyweight
SDHP: M - 75# x 10 reps, W - 55# x 10 reps
1 min Titanic hold
wall ball: 25
500M row: M 1:55, W 2:20
box jumps: 10 reps in 1 min to 10” box
dips: M 3, W 1
pull ups: 3
L-sit 10 seconds
2000 M row: M 8:10, W 9:50
DB power snatch: 10
7 rounds of Cindy in 20 minutes
Level 2
intermediate athlete
squats: 1 x bodyweight
push ups: 30 M, 20 F
rope climb: 15 foot climb, 1 trip
OHS 50% bodyweight x 15 reps
double unders: 20 in 1 minute
400 meter run: 1:34
deadlift: 1.5 x bodyweight M, 1.25 W
military press: 1/2 x bodyweight
handstand hold: 1 min
power clean: 3/4 bodyweight
10 shin to bar
thrusters: 21 reps x 1/2 bodyweight
500M row: M 1:45, W 2:00
box jumps: 15 reps in 1 min to 20 inch box
dips: M 20, W 10
pull ups: 20 M, 15 W
L-sit 30 seconds
2000M row: M 7:30, W 8:50
power snatch: 1/2 x bodyweight
Helen: 11:30
note: skill level standards adapted from Dave Werner’s Athletic skill standards, CrossFit Seattle
