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Tuesday, November 20, 2012

Athlete Skill Level


Skill Level 1: Well Rounded Beginner

squats 50
pushup 10
static hang 30 sec
sit up 30
kb swings 25
400m run 2.04 min
deadlift 3/4 bodyweight
shoulder press 1/4 body press
high pull 1/2 body weight
knees to elbows 10
wall ball 25
800m run 4.20 min
vertical jump 10 inches
dips 3
pull ups 3
l sit 10 secs
mb cleans 10
1 mile run 9 min


Skill level 2: Intermediate Athlete

squats 100
push up 30
bench press 1x body weight
toes to bar 30
kb snatch 30 each arm
400m run 1.34min
shoulder press 1/2 body weight
handstand hold 1 min
power clean 3/4 body weight
thrusters 45-75#/45#
vert jump 18 inches
pull-ups 20
dips 20
muscle up 1
l sit 30 sec
1 mile run 7 min
deadlift 1/2 body weight

Skill level 3: Advanced Athlete

pistols 10
squat 1 1/2x bodyweight
ring pushup 40
bench press 1 1/4 bodyweight
Over head squat 1x body weight
kb snatch 200 in 10 mins
400m run 1.19 min
deadlift 2x bodyweight
shoulder press 3/4 body weight
handstand push up 10
800 m run 2.50min
vertical jump 25 inches
dips 30
pull up 40
muscle up 10
l sit 1 min
snatch 1x bodyweight
1 mile run 6 mins



Fitness Crossing 9 Essential Movements:

1. Ring Row
2. push up
3. Air squat
4. back squat
5. bench press
6. deadlift
7. clean & jerk (presses)
8. snatch
9. ring stablization/pull up

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