This is Level 4 Fitness as desribed by CrossFit Seattle. This is exactly where we want to take our athletes. After this, the demands of any sport would be easy.
*All repetition benchmarks connote one set, no re-grips or standing to regain balance *
1. 25 Full Range Pistol Squats, no stopping.
2. Squat 2xBodyweight, below parallel. Belt ok, no gear.
3. 60 Ring Push-ups.
4. Bench Press 1.5xBodyweight, no gear.
5. Rope Climb, 2 20ft trips, no feet.
6. Overhead Squat 1xBodyweight, 15 reps.
7. 2 Kettlebell Clean and Jerk, 150 reps in 10 minutes. Men 2×24kg’s, Women 2×16 kg’s.
8. 400m Run under 1:04.
9. Deadlift 2.5xBodyweight, belt ok, no gear.
10. Military Press 1xBodyweight.
11. 10 Handstand Push-ups on Parallel Bars for full range of motion.
12. Clean 1.5xBodyweight.
13. Front Lever 15 seconds.
14. Sandbag Carry, 1 mile with 3/4xBodyweight.
15. 800m Run under 2:20.
16. 500m Row under 1:25 for Men, under 1:40 for Women.
17. Vertical Jump, 30 inches, no step.
18. 50 Ring Dips.
19. 1 Dip with 1xBodyweight.
20. 40 Dead-hang Pull-ups.
21. 1 Pull-up with 1xBodyweight.
22. 15 Muscle-ups on Rings.
23. L-Sit longer than 1:30.
24. Women, 5k Row under 20:00. Men, 6k Row under 20:00.
25. Snatch 1.25xBodyweight.
26. 15 Round of “Mary” in 20 Min. 5 Handstand Push-Ups, 10 Pistols, 15 Pull-ups = 1 Round.
27. Run 1 mile under 5 minutes.
Are you in shape?
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