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BMW Standards

                                                            CROSSFIT BENCHMARK WORKOUT STANDARDS

Use these levels as a way to measure where you are and what you can work on to become a better athlete. They are not meant to be a hard set of rules to stick to, but more of a guidance tool that can help you take a real look at your strengths and weaknesses. They are not one-size-fits-all and most athletes will have a natural tendency to excel in some areas while remaining weaker in others. While this is true, don’t be the person working on upper level skills without possessing the bulk of markers in the lower levels . Importantly, don’t use them as a way to judge yourself or become impatient for not advancing as fast as you’d like. Each person will spend more or less time developing these attributes and some may stay at a certain level all their lives. The important part is the journey and to work toward being the best you can be.

Level 1 – Novice
(un/deconditioned beginner, or recovering from injury)
This level is the minimum standard for healthy living. If starting from scratch this level may take 3-6 months to achieve.

Level 1 Standards:
 Category Work Specifics   
BW Squat Air Squats 30 Reps, Lumbar Curve, Depth, Heels   
BW Push Strict Push-Ups Strict, men: 5 women:1   
BW Pull Banded Pull-Up Blue band: Men: 5, women: 3   
BW Static Handstand Hold :15/:10 Seconds supported   
BW Dynamic Forward Roll 3 Forward Rolls   
WT Squat BSQ 5 Reps @ 3/4 BW Men, 3/5 BW Women   
WT Pull Deadlift 3 Reps @ BW Men, 3/4 BW Women   
WT Dynamic Kettlebell Swing 30 Unbroken Russian Swings 20kg/16kg   
WC Mono Mile run Sub 10 Minutes   
WC Mono 500m Row Men 2:05, Women 2:20   
WC Benchmark Modified “Fran” 21-15-9 Reps for time: Dumbbell 25/15, Ring Row Sub 10 Min   
WC Benchmark Modified “Cindy” AMRAP 20 Min: 5 Ring Rows, 10 Knee Push-ups, 15 Squats (10+ Rounds)   
WC Benchmark Modified “Kelly” 3 Rounds: Run 400m, 20 Box Jumps 20/16, 20 Wall Ball Shots 14/10 8′ Sub 20 

Level 2 – Beginner/Advanced Beginner
(CrossFitting/exercising regularly for a few months)
This level athlete demonstrates consistent technique in the basic movements and is developing some work capacity and strength. This can take anywhere from 6 months to a year to achieve.

Level 2 Standards:
 Category Work Specifics   
BW Squat Tabata Squat Lowest Round 10 or more   
BW Push Strict Push-Ups Men 15 Reps, Women 5 Reps   
BW Pull Pull-Up Men 1Rx, Women 1 White Band   
BW Static Parallette Support :20, tucked body   
BW Dynamic Ring Inversion Able to get inverted without spot or heel hooking straps   
WT Squat OHS 5 Reps at 75/55   
WT Squat BSQ 1RM – 1.25xBW, BW Women   
WT Pull Deadlift 1RM – 1.5xBW Men, 1.15xBW Women   
WT Dynamic Power Clean 1RM – .75xBW Men, .6xBW Women   
WC Mono Mile run Sub 9 Min   
WC Mono 500m Row 1:55/2:05   
WC Benchmark Modified “Christine” @ .75x BW Men (@ .6x BW Women) in Sub 15   
WC Benchmark Modified “Grace” Sub 6 95/65   
WC Benchmark Modified “Fran” Sub 10 65/45 Blue Band Kipping 

Level 3 – Intermediate
(CrossFitting for up to a year or more)
This level athlete demonstrates solid general fitness and both good absolute strength and strength to bodyweight ratio, and also has developed some of the more advanced skills used in CrossFit. Many athletes will work up to and spend their entire fitness careers in and around this level.

Level 3 Standards:
 Category Work Specifics   
BW Squat Pistol 1 Each Leg   
BW Push Push-Ups 25/15   
BW Pull Pull-Ups 10 and 5   
BW Static Ring Support :20, Mature   
BW Dynamic Kipping Pull-ups 15/10   
WT Squat BSQ 1RM – 1.5x BW Men, 1.25x BW Women   
WT Squat OHS 1RM – 1x BW Men, .6x BW Women   
WT Pull Deadlift 1RM 2x BW Men, 1.6x BW Women   
WT Dynamic Clean 1RM – BW Men, .75xBW Women   
WT Dynamic Snatch 1RM – .75x BW Men, .6x BW Women   
WT Dynamic KB Swing 30 Unbroken American 2 pood Men, 1.5 Pood Women   
WC Mono Double Unders 50 Unbroken   
WC Mono 500m Row 1:45/2:00   
WC Mono 5K run Sub 25   
WC Mono 1 Mile Run Sub 8 Minutes   
WC Benchmark “Fran” as Rx’d: Sub 8/9 Minutes   
WC Benchmark “Cindy” as Rx’d: Score >14/12 Rounds   
WC Benchmark “Christine” as Rx’d: Sub 15 

Level 4 – Advanced
(2 years or more CrossFitting)
This level is appropriate for the competitive Crossfitter (regional level) or someone who depends upon an advanced level of fitness for their career. This level athlete is pushing the limits of their abilities in both absolute strength and strength to bodyweight ratio, stamina, power, and skill. Few people reach this level though anyone can achieve it through consistent hard effort, smart training, and good recovery practices.

Level 4 Standards:
 Category Work Specifics   
BW Squat Pistols 5, Each leg   
BW Push Push-Ups 40/25 Unbroken   
BW Pull L Pull-Ups 10/5 Unbroken   
BW Push Ring Dip 12/6 Unbroken   
BW Dynamic Kipping Pull-Ups 30/20 Unbroken   
BW Static Handstand Hold :15 Unsupported   
BW Push HSPU 10/5 Unbroken   
BW Static Front or Back Lever Single Leg Tuck, :05 Hold   
WT Squat BSQ 1RM – 1.75x BW Men, 1.5 x BW Women   
WT Squat OHS 1RM – 1.25x BW, BW Women   
WT Pull Deadlift 1RM – 2.25x BW Men, 2x BW Women   
WT Push Press 1RM – 1xBW Men, .75xBW   
WT Dynamic Snatch 1RM – 1x BW Men, 3/4 BW Women   
WT Dynamic Clean 1RM – 1.25x BW Men, BW Women   
WT Dynamic Kettlbell Swings 45 Unbroken American Swings 2p/1.5p   
WC Mono 500m Row 1:35/1:50   
WC Mono 1 Mile Run Sub 7:00   
WC Mono Double Unders 120 in 2 Minutes   
WC Benchmark Fran Sub 5:00/7:00 as Rx’d   
WC Benchmark Cindy 21/18 Rounds   
WC Benchmark FGB > 325/300 Points   
WC Benchmark 30 Muscle Ups FT Sub 10:00/15:00 

Level 5 – Elite
(3-5 years and beyond CrossFitting)
This level requires multiple years of practice and commitment to fitness, and probably the right set of parents. This athlete at this level demonstrates extremely advanced skill and strength, likely was a high caliber athlete before coming to CrossFit, and is appropriate for the CrossFit competitor on the national/world level.

Level 5 Standards:
 Category Work Specifics   
BW Squat Pistols 15 Unbroken, Each leg   
BW Push Ring Handstand Push-Ups 5/1 Unbroken   
BW Dynamic Muscle-Ups 12/6 Unbroken   
BW Static Front or Back Lever :10   
BW Dynamic Handstand Walk 50 Feet Unbroken   
BW Dynamic Kipping Pull-Ups 50/35 Unbroken   
WT Squat BSQ 1RM – 2x BW Men, 1.75x BW Women   
WT Squat OHS BW x15 Reps   
WT Push Press 1RM – 1.25x BW Men, BW Women   
WT Pull Deadlift 1RM – 2.75x BW Men, 2.25x BW WOmen   
WT Dynamic Snatch 1RM – 1.15x BW Men, BW Women   
WT Dynamic Clean and Jerk 1RM – 1.5x BW, 1.25x BW Women   
WC Mono 500m Row 1:30/1:40   
WC Mono 1 Mile Run Sub 6   
WC Mono 5K Sub 20/21   
WC Benchmark Fran Sub 3:30/4:00 as Rx’d   
WC Benchmark Grace Sub 2:30/3:30 as Rx’d   
WC Benchmark Nate 16/13+ Rounds Rx’d   
WC Benchmark DT Sub 9 as Rx’d   
WC Benchmark Jerry Sub 25 as Rx’d 
WC Benchmark Helen Sub 7:30/8:30 

BW – Body Weight
WT – Weight
WC – Work Capacity