CrossFit Mendota Levels Testing

Level 1 – Healthy Beginner: This level is the minimum standard for health. Lacking these basic levels of strength, flexibility and work capacity makes daily life unnecessarily limited. The complete Level 1 should be attainable within three to 12 months for those with no significant limitations. At this level, proper basic movements, such as hip flexion and active shoulder use, are developed, while healed injuries and structural problems are resolved.

Level 1 Testing

2 Parts. Parts can be completed in any order. Baseline under 6:00 M / 7:00 W

Part 1

Time Score

Pass

Fail

Coach

Date Passed

500m row, 40 squats, 30 situps, 20 pushups, 10 pullups (blue band)

Must pass 8.

Part 2

Time Score

Pass

Fail

Coach

Date Passed

1. Push – Ups

40M. 40 W. (knees) consecutive

2. Sit ups

65 in 2 minutes

3. Squats

80 in 2 minutes

4. Burpees

20 in 1 minutes

5. Hand Stand

Hold 70 seconds

6. Thrusters

15 x 75# M. 55# W.

7. Wall Ball

15 x 20# M. 14# W.

8. Push Press

15 x 75# M. 55# W.

9. Jump Rope

500 in a row or 15 DU

10. Box Jump

20” x 20 in 40 seconds

11. 400m run

1:45 M. 1:55 W.

 


 

Level 2 – Intermediate Athlete: All healthy adults can aspire to this level of fitness and should perceive these skills as normal. Basic movements are perfected and advanced skills are introduced. The complete Level 2 may take from six months to several years to reach after achieving Level 1. Along the way, you develop significant levels of strength, stamina, work capacity and speed, building on the Level 1 foundation already attained.

· Successful completion of Level 2 testing is necessary to attend certian classes.

Level 2 Testing

3 Parts. Parts are to be complete in a single testing session. You must pass each part in order to move on. You must have already qualified for Level 1 test.

Time Score

Pass

Fail

Coach

Date Passed

Part 1

2 mile run and 30 pull ups under 20 min. M.

2 mile run + 25 pull- ups (Red Band) or 15 w/o band under 25 min. W.

Part 2

10 Clean & Jerks at BW + 10 OHS at ¾ BW in under 12 minutes (Men)

10 Clean & Jerks at ¾ BW + 10 OHS at ½ BW in under 12 min. (Women)

Part 3

50 Burpees in under 4 minutes (M and W)

 


 

Level 3 – Advanced Athlete: Few people possess this level of general fitness, although any healthy person can achieve it. The strength, work capacity, power and skill required to meet these goals can prepare you to tackle any kind of physical performance with competence and confidence. Expect to invest another three to five years of consistent effort. This is an appropriate level of general fitness for those who depend on their fitness: competitive athletes, military, law enforcement and firefighters. Engaging in combat or highly competitive sports without possessing the abilities of Level 3 is inviting injury or failure. Any additional requirements of your sport need to be added to this list.

Level 3 Testing

3 Parts. You must pass each part before moving on. Student must complete Level 1 and Level 2 test to qualify for Level 3

Time Score

Pass

Fail

Coach

Date Passed

Part 1

2000m row 7:45M , 8:25 W

Part 2

Must complete 1 rep of each. Must have cumulative score of 100 reps minimum

3 minutes each station

Chest to bar pull ups

Deadlift 315# (men)/ 185# (women)

Hand Stand Push Ups / 1 AB mat (women)

Squat Clean and Jerk 155# M. 105# W.

Muscle Ups

Burpees

Part 3

Under 21 minutes/ 20# M.

Under 24 minutes / 10# W.

2 Mile Run

 

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