Levels

FITNESS LEVELS

Our fitness levels are used to gauge progress and to help our athletes with their goal setting. It should be the goal of every Forever CrossFitter to eventually and consistently move up levels.

PUPs: The Pups are our beginning level. Pups have graduated the elements course and have a solid understanding of the fundamentals and techniques but do not yet possess the requisite strength or work capacity to do the workouts as prescribed.

A Pup will demonstrate proficiency in the following.

Strength:

Squat

Deadlift

Press

Bench Press

Front Squat

Overhead Squat

Oly Lifts:

Clean and Jerk

Snatch

Gymnastics:

Pull Up (Assisted)

Push Up

Ring Dip

Hand Stand

In addition a Pup will be able to:

Run 400m in under 3:00 mins

Run 1 mile without stopping

Row 500m in under 3:00 mins

Complete 100 Single rope jumps

10” Box Jump

Complete modified and/or scaled versions of Fran, Cindy, and Grace.

Pack: Members of the pack have an excellent understanding of the techniques and fundamentals but may not have the work capacity needed to complete all workouts as Rx’d. Pack members may be able to do some WODs as prescribed. The Pack will be able to do the following.

Strength:

Squat: Bodyweight

Deadlift: Bodyweight

Press: ½ Bodyweight

Bench Press: ½ Bodyweight

Front Squat: ¾ Bodyweight

Overhead Squat: ½ Bodyweight

Oly Lifts:

Clean: ½ Bodyweight

Jerk : 2/3 Bodyweight

Snatch: 1/3 Bodyweight

Gymnastics:

Pull Up: 1 Pull Up or 10 assisted

Push Up: 10 regular

Ring Dip: 10 assisted

Hand Stand Push Ups: 10 scaled.

Double Unders: 30 in under 1 min

Box Jump: 18”

Cardio:

400m Run: sub 1:30

1 Mile run: sub 8:00

5k Run: Sub 30:00

500m row: sub 2:15

2k Row: sub 10:00

Complete modified and/or scaled versions of Fran, Cindy, and Grace.

The Big Dogs have mastered the fundamentals and techniques and have developed the strength and work capacity needed to do the WODs as Rx’d. The Big Dog standard are broken down into male and female for some exercises.

Strength:

Squat: Male 1.5 BW / Female 1.25 BW

Deadlift: Double BW

Press: Male ¾ BW / Female 2/3 BW

Bench: Male 1.5 BW / Female BW

Front Squat: BW

Overhead Squat: ¾ BW

Olympic Lifts:

Clean and Jerk: BW

Snatch: ¾ BW\

Gymnastics:

Pull Ups: Male 10 strict 20 kips / Female 10 kipping