P: 1-810-673-3355

FGFIT Inc. Home of First Generation CrossFit
3519 Vandyke, Almont MI 48003 Suite B
1-810-673-3355

FGFIT Inc. Home of First Generation CrossFit Romeo
407 E St Clair St, Romeo, MI 48065
1-810-673-3355

What are the Fitness & Skill Levels?

FGFIT Inc. Fitness & Skill Levels are designed to help you measure your strengths, find your weaknesses, andimprove all aspects of fitness. They will test your proficiency in each of the ten generally recognized components of physical fitness:

  • cardio respiratory endurance
  • strength
  • stamina
  • flexibility 
  • coordination
  • agility
  • balance
  • accuracy
  • power
  • speed

Achieving a balanced level of fitness in all categories will give you a solid foundation for any athletic endeavor.

The Fitness & Skill Levels are intended to be a guide. Do not beat yourself up for not being “elite.” Use the Levels to evaluate your strengths and weaknesses and to make smart choices about your training time. This guide is not a definitive guide to CrossFit, an exercise prescription, nor a complete guide to developing the skills. The skills are intended to be broadly representative of general fitness. Proper form in all movements is imperative. We will hold you to the highest standards on each movement. Virtuosity is required on all skills!

Thank you, CrossFit Rockwall, for creating the skills levels, some of this information here is taken or modified from their previous work.

 

Using the Fitness & Skill Levels

The Levels are designed to provide a general fitness assessment, to help set appropriate and challenging goals, and to help you focus on weak areas. The result will be mastering movements you couldn’t do before.

  

The levels are:

  • Foundations – Beginner. This level is the basic standard for health and fitness. Lacking these basic levels of strength, flexibility, and work capacity may limit you in life activities. Although this Level is challenging, the complete Foundation Level should be attainable within 3 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. Mastery of all foundation movements must be achieved before moving to Level 1.
  • Level 1 – Intermediate athlete. All healthy adults can aspire to this level of fitness. Basic movements are perfected and advanced skills are introduced. The completion of Level 1 may take as long as six months to several years to reach after achieving Foundations. Along the way, you develop significant levels of strength, stamina, work capacity, and speed, building on the foundations level.
  • Level 2 – Advanced athlete. Though few people possess this level of general fitness, 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 two to three years of consistent effort.
  • Level 3 – Elite athlete. This level of achievement requires long-term dedication and a passion for fitness. The skills required of a Level 3 athlete are very advanced and represent a highly skilled and well-rounded athlete. While few may attain all the Level 3 skills, you should continually seek improvement and get closer to achieving each one.

Using the ATHLETIC SKILL LEVELS

Make sure you can do the basics before you try to tackle the advanced!

That, in a nutshell, is the idea of the Skill Levels. Master the fundamentals and then build on them. Sounds simple. In practice, however, it can be tricky. And the real difficulty is this; we are accustomed to working on our strengths. However, for developing general fitness, we need to work on our weaknesses. Finding and eliminating our shortcomings can be very rewarding, but this often requires changing our outlook. We need to learn to enjoy incremental progress and learn to set aside our ego and emotion.

Are you ready for this? 

 

 

                               Foundations           

Skill

Men

Women

Air Squats

30 in 60 seconds

30 in 60 seconds

Push Ups

5

3

Sit ups

20 in 60 seconds

20 in 60 seconds

Over Head Squats

10 with a 20lb Barbell

10 with a 15lb Barbell

KB Swings

20 with 35lbs

20 with 20lbs

500 Meter Row

2:15

2:30

Deadlift

½ Body weight

½ Body weight

Clean and Jerk

65lbs

45lbs

Knee Raises

10

10

Wall Balls

10 with a 12lb ball

10 with a 8lb Ball

Hang Power Snatch

65lbs

45lbs

Modified Pull Ups

5

3

Jump Rope

50 in 1 minute

50 in 1 minute

                  Box Jumps                 

10 reps in 1 minute 16”

10 reps in 1 minute 14”

 

 

 

                                   Level 1               

Skill

Men

Women

Ring Dips

3

1

Push Ups

10

5

L-Sit

10 seconds

10 seconds

Over Head Squats

10 with a 45lb Barbell

10 with a 35lb Barbell

KB Swings

20 with 45lbs

20 With 30 lbs

500 Meter Row

2:00

2:20

Deadlift

3/4 Body weight

3/4 Body weight

Hang P-CL & Jerk

75lbs

55lbs

Knee Raises

10 in a minute

10 in a minute

Wall Balls

10 with a 14lb ball

10 with a 10lb Ball

H-Power Snatch

75lbs

55lbs

Pull Ups

7

3

Double Unders

10 in 1 minute

10 in 1 minute

                  Box Jumps                 

10 reps in 1 minute 20”

10 reps in 1 minute 20”

 

 

 

 

 

                     Level 2

Skill

Men

Women

Ring Dips

14

7

Push Ups

20

10

L-Sit

30 seconds

20 seconds

Over Head Squats

10 with a 95lb Barbell

10 with a 65lb Barbell

KB Swings

20 with 55lbs

20 With 35 lbs

500 Meter Row

1:55

2:10

Deadlift

1 1/2 Body weight

1 1/4 Body weight

P-CL & Jerk

75lbs

55lbs

Knee Raises

10 in a minute

10 in a minute

Wall Balls

20 with a 20lb ball

20 with a 14lb Ball

Power Snatch

135lbs

95lbs

C2B Pull Ups Kipping or Butterfly

20

15

Double Unders

30 in 1 minute

30 in 1 minute

Box Jumps

15 reps in 1 minute 24”

15 reps in 1 minute 20”

 

 

                    Level 3

          Skill            

Men

Women

Ring Dips

20

10

Push Ups

30

2

0

L-Sit

60 seconds

30 seconds

Over Head Squats

10 with a 135lb Barbell

10 with a 95lb Barbell

KB Swings

20 with 65lbs

20 With 45lbs

500 Meter Row

1:45

2:00

Deadlift

2x Body weight

1 3/4 Body weight

Clean and Jerk

135

95

T2B

10 in a minute

10 in a minute

Wall Balls

10 with a 20lb ball

10 with a 14lb Ball

Snatch

135lbs

95lbs

MU

3

1

Double Unders

50 in 1 minute unbroken

50 in 1 minute Unbroken

                     Box Jumps                  

20 reps in 1 minute 24”

20 reps in 1 minute 20”