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Cape CrossFit Skill Levels

Level I
Padawan ninja (Group class)

Level II
Ninja (Advanced class)

Level III
Advanced ninja

Level IV
CCF Master / [Elite CrossFit competitor]

Endurance

Row 2k: 8m15s (m) / 9m50s (w) Run 5k: 27m30s (m) / 30min (w) Swim 1.5k: 28min (m) / 32min (w)

Row 2k: 7m30s (m) / 8m45s (w) Run 5k: 22m30s (m) / 25min (w) Swim 1.5k: 24min (m) / 28min (w) Baseline: 5m15s (m) / 6m30s (w) Jackie: 12min (m) / 15min (w) L-Seat: 15 seconds / Hollow 45 sec knees to elbows: 15 Squat: 1x (m) / .75x (w) bodyweight. Deadlift: 1.5x (m) / 1.25x (w) bodyweight Press: .66x (m) / .5x (w) bodyweight Bench press: 1x (m) / .75x (w) bodyweight Pull ups: 8 (m) / 3 (w)

Row 2k: 7m10s (m) / 8m15s (w) Run 5k: 20min (m) / 22m30s (w) Swim 1.5k: 20min (m) / 24min (w) Baseline: 4m30s (m) / 5m30s (w) Fran: 5min (m) / 7m30s (w) L-Seat: 30 seconds / Hollow rock 1 min toes to bars: 30 Squat: 1.5x (m) / 1.25x (w) bodyweight Deadlift: 2x (m) / 1.75x (w) bodyweight Press: .75x (m) / .66x (w) bodyweight Bench press: 1.25x (m) / .875x (w) bodyweight Pull ups: 15 (m) / 8 (w) Side Splits

Row 2k: 6m50s (m) / 7m45s (w) [6m30s / 7m15s] Run 5k: 17m30s (m) / 20min (w) [16m / 18m] Swim 1.5k: 16m (m) / 19m (w) [15m30s / 17m30s] Baseline: 3m50s (m) / 4m45s (w) [3m30s / 4m] Fran: 3min (m) / 4m30s (w) [2m20s / 2m50s] L-Seat 1 minute / Hollow rock 3 min front lever: 5 seconds [15seconds] Squat: 2x (m) / 1.75x (w) bodyweight [2.5x / 2x] Deadlift: 2.5x (m) / 2.25x (w) bodyweight [3x /2.5x] Press: 1x (m) / .75x (w) bodyweight Bench press: 1.5x (m) / 1x (w) bodyweight Pull ups: 25 (m) / 15 (w) [35 / 25] Middle split

Stamina

Baseline: 6m30s (m) / 8m (w) Kettlebell: 16kg (m) / 12kg (w), 25 (rus) Tuck hold: 15 seconds / Hollow 15 sec knees to chest: 10

Strength

Air squats: 50 Deadlift: .75x bodyweight. Press: .5x (m) / .33x (w) bodyweight Push ups: 10 (m) / 5 (w) Pull ups: 3 (m) / 1 (w) [strict]

Flexibility

Pass Through w/ PVC Pipe

Power Row 500m: 1m45s (m) / 2m05s (w) Speed Run 400m: 1m45s (m) / 2m10s (w) Swim 50m: 60s (m) / 75s (w) Jump rope: Double under, Multi pattern Coordination Forward Roll Dips: 5 (m) / 1 (w) Accuracy Wall Ball: 6kg (m) / 3kg (w), 25 reps

Power clean: .75x (m) / .66x (w) bodyweight Power snatch: .5x (m) / .4x (w) bodyweight Row 500m: 1m35s (m) / 1m55s (w) Run 400m: 1m20s (m) / 1m30s (w) Swim 50m: 45s (m) / 60s (w) Double unders: 15 (no miss), 1 Cross over Backward roll, Cartwheel OHS: .5x (m) / .5x (w) bodyweight, 15 reps Ring Dips: 5 (m) / 3 (w) Wall Ball: 9kg (m) / 6kg (w), 25 reps

Clean: 1x (m) / .75x (w) bodyweight Snatch: .875x (m) / .66x (w) bodyweight Row 500m: 1m30s (m) / 1m50s (w) Run 400m: 1m10s (m) / 1m20s (w) Swim 50m: 35s (m) / 45s (w) Double unders: 50 (no miss), 15 Cross overs Backward roll press to handstand OHS: .75x (m) / .66x (w) bodyweight, 15 reps Muscle up: 3 (m) / 1 (w) Pistols: 5 each leg

Clean & Jerk: 1.5x (m) / 1x (w) BW [1.75x / 1.5x] Snatch: 1.25x (m) / .875x (w) BW [1.35x / 1x] Row 500m: 1m25s (m) / 1m45s (w) [1.22 / 1.37] Run 400m: 1min (m) / 1m10s (w) [55s / 60s] Swim 50m: 30s (m) / 35s (w) [26s / 30s] Double unders (50+) with multi pattern, c/o Back Flip OHS: 1x (m) / .75x (w) bodyweight, 15 reps Muscle ups: 10 (m) / 5 (w) [15 / 10] Pistols: 5 each leg, 20/15kg OH

Agility

Box jumps: 15/min on 50cm (m) / 30cm (w) Box jumps: 15/min on 60cm (m) / 40cm (w) Rope climb: 3m, leg wrap Rope climb: 10m, leg wrap Handstand walk 5m Handstand push ups: 3 (m) / 1 (w)

Box jumps: 25/min on 60cm (m) / 40cm (w) Rope climb: 5m no legs Handstand walk 20m Handstand push ups: 10 (m) / 5 (w)

Box jumps: 25/min on 80cm (m) / 60cm (w) [30] Rope climb: 10m, no legs Handstand walk 50m Handstand push ups: 5 (m) / 3 (w) free standing
(Updated December 2011)

Balance

Handstand hold: 30 seconds

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