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Athletes Kill Levels

This document outlines the skill and performance level requirements to progress through beginner, intermediate, advanced, and expert levels in various CrossFit exercises and metabolic conditioning workouts (MetCons). It provides time and repetition standards for movements like runs, rows, gymnastics, weightlifting, and sample MetCons at each level to test readiness to advance. Passing a selection of the level's requirements plus one MetCon is needed to progress to the next stage.

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Арсений Харламов
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144 views1 page

Athletes Kill Levels

This document outlines the skill and performance level requirements to progress through beginner, intermediate, advanced, and expert levels in various CrossFit exercises and metabolic conditioning workouts (MetCons). It provides time and repetition standards for movements like runs, rows, gymnastics, weightlifting, and sample MetCons at each level to test readiness to advance. Passing a selection of the level's requirements plus one MetCon is needed to progress to the next stage.

Uploaded by

Арсений Харламов
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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BEGINNER INTERMEDIATE ADVANCED EXPERT

Pass a selection (8 out of 9) of Beginner Pass a selection (8 out of 9) of Intermediate Pass a selection (8 out of 9) of Advanced Pass a selection (8 out of 9) of Expert
items plus a MetCon to progress to Intermediate ** items plus a MetCon to progress to Advanced ** items plus a MetCon to progress to Elite ** items plus a MetCon and you win! **
MONOSTRUCTURAL
200m run* m: 44 sec / w: 46 sec m: 36 sec / w: 40 sec m: 30 sec / w: 35 sec m: 28 sec / w: 32 sec
400m run* m: 1:40 / w: 1:55 m: 1:20 / w: 1:37 m: 1:10 / w: 1:25 m: 1:02 / w: 1:14
800m run* m: 3:47 / w: 4:15 m: 3:00 / w: 3:30 m: 2:48 / w: 3:12 m: 2:28 / w: 2:52
1 mile run* m: 8:22 / w: 9:28 m: 6:15 / w: 7:15 m: 5:50 / w: 6:40 m: 5:40 / w: 6:20
3km run* m: 17:22 / w: 19:08 m: 12:43 / w: 13:37 m: 10:48 / w: 11:55 m: 9:37 / w: 10:38
500m row m: 2:00 / w: 2:18 m: 1:45 / w: 1:58 m: 1:34 / w: 1:48 m: 1:25 / w: 1:42
1km row m: 4:20 / w: 4:55 m: 3:45 / w: 4:20 m: 3:35 / w: 4:10 m: 3:20 / w: 3:55
2km row m: 9:32 / w: 11:00 m: 8:25 / w: 9:40 m: 7:40 / w: 8:44 m: 7:00 / w: 8:08
Double unders (unbroken) 5 25 60 150

GYMNASTICS/BODYWEIGHT
Air squat / Pistol 70 squats in 2 min 5 pistols/side (in a row) 12 pistols/side (in a row) 20 pistols/side (in a row)
Pull-up m: 3 / w: 1 (strict) m: 20 / w: 12 m: 30 / w: 18 m: 40 / w: 24
Push-up m: 10 / w: 6 m: 30 / w: 18 m: 50 / w: 32 m: 65 / w: 40
HSPU n/a m: 5 / w: 3 m: 12 / w: 7 m: 8 / w: 5 (paralettes)
HS Hold 2 wall walks (chest to wall) 60 sec (wall facing) Free standing – 10 sec Free standing – 20 sec
Muscle-up / Ring dip m: 5 / w: 3 (ring dips) m: 3 / w: 1 (or m: 12 / w: 8 ring dips) m: 8 / w: 3 m: 15 / w: 8
Rope climb 1 3 m: 2 / w: 1 (legless) m: 5 / w: 3 (legless)
Burpee – In 1 minute 18 24 28 32
Box jump (height) m: 24” / w: 20” m: 30” / w: 24” m: 44” / w: 30” m: 50” / w: 40”
Toes to Bar Knee raise (to chest) – m: 10 / w: 7 m: 10 / w: 7 m: 20 / w: 15 m: 15 / w: 10 (no kip)

WEIGHTLIFTING
Turkish Get-Up m: 35 / w: 26lbs (16/12kg) 2 each arm m: 44 / w: 35lbs (20/16kg) 2 each arm m: 70 / w: 53lbs (32/24kg) m: 88 / w: 62lbs (40/28kg)
Back squat m: 135 / w: 95lbs (60/40kg) 5 reps m: 225 / w: 155lbs (100/70kg) 3 reps m: 275 / w: 185lbs (125/85kg) 3 reps m: 350 / w: 225lbs (160/100kg) 3 reps
Front squat m: 115 / w: 75lbs (50/35kg) 5 reps m: 175 / w: 125lbs (80/55kg) 3 reps m: 225 / w: 165lbs (100/75kg) 3 reps m: 285 / w: 185lbs (130/85kg) 3 reps
Overhead squat m: 45 / w: 33lbs (20/15kg) 5 reps m: 115 / w: 75lbs (50/35kg) 5 reps m: 155 / w: 105lbs (70/47.5kg) 3 reps m: 200 / w: 135lbs (90/60kg) 3 reps
Thruster m: 95 / w: 65lbs (40/30kg) 5 reps m: 115 / w: 75lbs (50/35kg) 5 reps m: 165 / w: 105lbs (75/47.5kg) 3 reps m: 225 / w: 135lbs (100/60kg) 3 reps
Deadlift m: 155 / w: 115lbs (70/50kg) 5 reps m: 265 / w: 175lbs (120/80kg) 3 reps m: 330 / w: 225lbs (150/100kg) 3 reps m: 420 / w: 265lbs (190/120kg) 3 reps
Shoulder press m: 65 / w: 45lbs (30/20kg) 5 reps m: 100 / w: 65lbs (45/30kg) 3 reps m: 155 / w: 95lbs (70/40kg) m: 185 / w: 115lbs (85/50kg)
Push-Press m: 95 / w: 65lbs (40/30kg) 5 reps m: 135 / w: 95lbs (60/40kg) 3 reps m: 175 / w: 115lbs (80/50kg) 3 reps m: 225 / w: 135lbs (100/60kg) 3 reps
Push Jerk m: 115 / w: 75lbs (50/35kg) 5 reps m: 165 / w: 115lbs (75/50kg) 3 reps m: 225 / w: 135lbs (100/60kg) 3 reps m: 265 / w: 165lbs (120/72.5kg) 3 reps
Snatch m: 45 / w: 33lbs (20/15kg) Hang snatch m: 135 / w: 95lbs (60/40kg) m: 165 / w: 100lbs (75/45kg) m: 200 / w: 125lbs (90/55kg)
Clean & Jerk m: 95 / w: 65lbs (40/30kg) Hang clean m: 155 / w: 100lbs (70/45kg) m: 200 / w: 125lbs (90/57.5kg) m: 255 / w: 155lbs (115/70kg)

MET CON
Helen* m: 9:30 / w: 11:00 (jump PU; 44/25lbs; 20/12kg KB) m: 9:00 / w: 10:30 m: 8:20 / w: 9:50 m: 7:40 / w: 8:30
Jackie m: 09:00 / w: 10:30 (jump PU) m: 8:30 / w: 10:00 m: 7:25 / w: 8:30 m: 6:20 / w: 7:30
Fran m: 10:00 / w: 12:00 (Rx weight; jump PU) m: 6:00 / w: 8:00 m: 3:20 / w: 5:00 m: 2:45 / w: 3:40
Elizabeth (squat cleans) m: 10:00 / w: 12:30 (95/65lbs; 40/30kg; push-ups) m: 8:00 / w: 14:00 m: 7:00 / w: 11:30 m: 6:00 / w: 9:00

Updated 16 Jan 2014 * Times are based on "CrossFit" running conditions, which mean the running routes have corners, turnarounds, cobblestones, etc. Subtract 5% if running on an oval track.
** Items and MetCons that are tested to progress to the next level are representative of a broad selection of exercises, as determined by a trainer, and tested/judged at a CrossFit gym.
If you are training on your own in the absence of these conditions, then pass 75% of the items in each section and 3 of the 4 MetCons before progressing to the next level.

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