Level 4 CrossFit Seattle
WHITE
Athletic Skill Levels I-IV
GREEN BLUE BLACK
Level I
well rounded beginner hips push pull core work speed hips push pull core work squats: 50 free squats push ups: 10 static hang: 30 seconds sit ups: 30 kettlebell swings: 25 400 meter run: 2:04 minutes deadlift: 3/4 x bodyweight military press: 1/4 x bodyweight medicine ball cleans: 10 knees to chest: 10 sitting wall ball: 25 800 meter run: 4:20 minutes speed 500 meter row: women 2:20 men 1:55
Level II
intermediate athlete squats: 100 free squats squat: 1 x bodyweight push ups: 30 bench press: 1 x bodyweight rope climb: 20 foot climb, 1 trip v-ups: 30 kettlebell snatch: 30 each arm men 24kg women 16kg 400 meter run: 1:34 minutes deadlift: 1 1/2 x bodyweight military press: 1/2 x bodyweight handstand hold: 1 minute power clean: 3/4 x bodyweight hanging knees to elbows: 15 thrusters: 45 reps at 1/2 x bodweight 800 meter run: 3:20 minutes 500 meter row: women 2:00 men 1:45
Level III
advanced athlete pistols: 10 each leg squat: 1 1/2 x bodyweight push ups: 40 on rings bench press: 1 1/4 x bodyweight rope climb: 20 foot climb 1 trip, no feet overhead squat: 1 x bodyweight kettlebell snatch: 10 minute test 200 reps men 24kg women 16kg 400 meter run: 1:19 minutes deadlift: 2 x bodyweight military press: 3/4 x bodyweight handstand push up: 10 clean: 1 x bodyweight hanging straight leg raise: 20 sandbag carry: 1 mile with 1/2 x bodyweight 800 meter run: 2:50 minutes 500 meter row: women 1:50 men 1:32
Level IV
elite athlete pistols: 25 each leg squat: 2 x bodyweight push ups: 60 on rings bench press: 1 1/2 x bodyweight rope climb: 20 foot climb 2 trips touch and go, no feet overhead squat: 15 repetitions at 1 x bodyweight 2 db/kb clean & jerk: 150 reps in 10 minutes men 24kg women 16kg 400 meter run: 1:04 minutes deadlift: 2 1/2 x bodyweight military press: 1 x bodyweight handstand push up: 10 full range clean: 1 1/2 x bodyweight front lever: 15 seconds sandbag carry: 1 mile with 3/4 x bodyweight 800 meter run: 2:20 minutes 500 meter row: women 1:40 men 1:25 OVER
WHITE
GREEN
BLUE
BLACK
Level I
well rounded beginner hips push pull vertical jump: 10 inches dips: 3 pull ups: 3
Level II
intermediate athlete vertical jump: 18 inches dips: 20 dip: 1 with 1/3 x bodyweight pull ups: 20 pull up: 1 with 1/3 x bodyweight muscle up: 1 L-sit: 30 seconds 2000 meter row: women 8:50 men 7:30 power snatch: 1/2 x bodyweight Helen: 11:30 minutes 3 rounds for time -- 400 meter run, 21 kb swings, 12 pull ups 1 mile run: 7 minutes
Level III
advanced athlete vertical jump: 25 inches dips: 30 on rings dip: 1 with 3/4 x bodyweight pull ups: 40 pull up: 1 with 3/4 x bodyweight muscle up: 10 L-sit: 1 minute row: 5k row for women at 21:00 6k row for men at 21:45 snatch: 1 x bodyweight Chelsea: 30 minutes every minute on the minute for 30 minutes - 5 pull ups, 10 push ups, 15 squats 1 mile run: 6 minutes
Level IV
elite athlete vertical jump: 30 inches dips: 50 on rings dip: 1 with 1 x bodyweight pull ups: 40 dead hang pull up: 1 with 1 x bodyweight muscle up: 15 L-sit: 1:30 minutes row: 5k row for women at 20:00 6k row for men at 20:00 snatch: 1 1/4 x bodyweight Mary: 15 rounds in 20 minutes 5 handstand push ups, 10 pistols, 15 pull ups 1 mile run: 5 minutes
core work speed work
L-sit: 10 seconds 2000 meter row: women 9:50 men 8:10 dumbbell snatch: 10/arm Christine: 15 minutes 3 rounds for time -- 500 m row, 12 deadlifts, 21 box jumps 1 mile run: 9 minutes
Level 4 CrossFit Seattle
Created by David Werner [Link] Oct 2008
