Scaling Levels

THE CROSSFIT PROGRAM IS DESIGNED FOR UNIVERSAL SCALABILITY MAKING IT THE PERFECT APPLICATION FOR ANY COMMITTED INDIVIDUAL REGARDLESS OF EXPERIENCE. THE SAME ROUTINES HAVE BEEN USED FOR ELDERLY INDIVIDUALS WITH HEART DISEASE AND CAGE FIGHTERS ONE MONTH OUT FROM TELEVISED BOUTS. WE SCALE LOAD AND INTENSITY; WE DON’T CHANGE PROGRAMS.

EVERY DAY YOU WILL FIND DIFFERENT ‘SCALED’ VERSIONS OF THE WORKOUT. THESE ARE PROVIDED TO AID WITH SCALING, INCREASE INTENSITY, PREVENT INJURY, IMPROVE FORM/TECHNIQUE, PREVENT YOU FROM BEING “INTIMIDATED” BY A WORKOUT, AND TO GIVE YOU SHORT-TERM GOALS.

ULTIMATELY, THIS SYSTEM OF LEVEL STANDARDS IS DESIGNED TO HELP YOU FIND AN APPROPRIATE SCALED WORKOUT BASED ON YOUR CURRENT FITNESS LEVEL. BELOW ARE THREE CATEGORIES — BEGINNER, INTERMEDIATE, ADVANCED — WITH GUIDELINES AND PREREQUISITES FOR EACH. REVIEW THE STANDARDS TO FIND WHICH CATEGORY YOU FIT INTO.

GENERAL FITNESS:
YOU SHOULD BE ABLE TO PERFORM AT LEAST 80% OF THE BELOW EXERCISES.
1. 20 CONSECUTIVE HAND-RELEASE PUSHUPS (FEMALES 20 ON KNEES).
2. SIT-UPS: 65 IN 2 MINUTES (FEET ANCHORED. BOTH HANDS MUST TOUCH GROUND BEHIND THE HEAD AT BOTTOM AND BOTH MUST TOUCH DUMBBELLS AT THE TOP).
3. SQUATS: 80 IN 2 MINUTES (HIPS BELOW KNEE. HIPS OPEN AT TOP. MEDICINE BALL MAY BE USED IF NECESSARY).
4. BURPEES: 20 IN 1 MINUTE (CHEST AND THIGHS MUST TOUCH GROUND WITH A JUMP AND CLAP OVERHEAD).
5. HANDSTAND: HOLD FOR 70 SECONDS.
6. THRUSTERS: MEN = 15 REPS UNBROKEN @ 75#, WOMEN = 15 REPS UNBROKEN @ 55# (SAME SQUAT STANDARDS. ARMS MUST LOCK OUT AT TOP WITH EARS SHOWING).
7. WALL BALLS: MEN = 15 REPS UNBROKEN @ 20#, WOMEN =15 REPS UNBROKEN @ 14# (SAME SQUAT STANDARDS, 10’ AND 8’ MARK RESPECTIVELY).
8. PUSH PRESS: MEN = 15 REPS UNBROKEN @ 75#, WOMEN = 15 REPS UNBROKEN @ 55# (MUST LOCKOUT AND SHOW CONTROL AT THE TOP WITH EARS SHOWING).
9. JUMP ROPE: 500 UNBROKEN SINGLE UNDERS OR 15 DOUBLE UNDERS
10. BOX JUMP: 20 20” UNBROKEN (NO POGO, HIPS MUST OPEN AT TOP).
11. 400 METER RUN: MALE = 2:00 OR UNDER, WOMEN = 2:10 OR UNDER

WEEKEND WARRIOR:
PART 1:
MEN: 2 MILE RUN + 50 PULLUPS IN UNDER 20 MINUTES
WOMEN: 2 MILE RUN + 25 PULLUPS IN UNDER 25 MINUTES
*STANDARD FOR PULLUPS: COMPLETE LOCKOUT AT BOTTOM, CHIN ABOVE BAR.

PART 2:
MEN: 10 CLEAN AND JERKS AT BODY WEIGHT + 10 OVERHEAD SQUATS AT ¾ BODY WEIGHT IN UNDER 10 MINUTES.
WOMEN: 10 CLEAN AND JERKS AT 3/4 BW + 10 OHS AT ½ BW IN UNDER 12 MINUTES.
• STANDARD FOR C&J: GROUND TO OVERHEAD ANY WAY, SHOW COMPLETE LOCKOUT AND CONTROL WITH EARS SHOWING.
• STANDARD FOR OHS: SAME STANDARD AS SQUATS (SEE ABOVE).

PART 3:
50 BURPEES IN UNDER 4 MINUTES (SEE STANDARD ABOVE).

COMPETITOR:
PART 1:
COMPLETE A 2000 METER ROW IN 9 MINUTES OR LESS.

PART 2:
THE ATHLETE SHOULD BE ABLE TO COMPLETE THE FOLLOWING WITHIN 3 MIN STATIONS.
1. CHEST TO BAR (CTB) PULLUPS (MEN-20 REPS) (WOMEN-15 REPS)
2. DEADLIFT, 315# (MEN-15 REPS) 155# (WOMEN-15 REPS)
3. HANDSTAND PUSHUPS (HSPU) (MEN-10 REPS)/1 AB-MAT (WOMEN-5 REPS)
4. SQUAT CLEAN AND JERK, 155# (MEN-10 REPS) 95# (WOMEN-10 REPS)
5. MUSCLE-UPS (MEN-5 REPS) (WOMEN-3 REPS)
*CTB STANDARD: COMPLETE LOCKOUT AT BOTTOM. CHEST MUST MAKE CONTACT WITH BAR AT THE TOP.
* DEADLIFT STANDARD: FULL-LOCKOUT AT TOP WITH SHOULDERS BEHIND THE BAR. ANY BREAK IN FORM AND TECHNIQUE WILL BE CONSIDERED A NO REP.
* HANDSTAND PUSHUP STANDARD: HEAD MUST TOUCH GROUND (OR ABMAT) WITH COMPLETE LOCKOUT AT TOP AND HEELS MAINTAINING CONTACT ON THE WALL. KIPPING WILL BE ALLOWED.
*SQUAT C&J: SEE STANDARDS FOR SQUAT ABOVE. SEE STANDARDS FOR JERK ABOVE.
*MUSCLE-UP: HANDS MUST TURNOUT IN HANGING POSITION, FULL LOCKOUT AT TOP OF DIP.

PART 3:
COMPLETE 3 MILE RUN WEARING A 20# WEIGHT VEST.

 

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3623 Sycamore Dairy Rd
Fayetteville, NC 28303
(785) 492-9018

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