Many CrossFit gyms have created Levels to measure fitness and help set goals. And you'll find that ours are similar. However, our Fitness & Skill Levels are designed with the athletes at CrossFit Rockwall in mind. Now that we have a few years worth of data and workout results from our athletes, we have created our own Levels to help provide a general fitness assessment, to help you measure your strengths, find your weaknesses, and improve all aspects of fitness.
CrossFit Rockwall’s Fitness & Skill Levels will test your proficiency in each of the ten generally recognized components of physical fitness:
- Cardio respiratory endurance
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, not a standardized test you must “pass.” 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!
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:
- Level 1 – Healthy beginner. This level is the basic standard for health and fitness. Lacking these levels of strength, flexibility, and work capacity may limit you in life activities. Although this Level is challenging, the complete Level I 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 injuries and structural problems are resolved. Mastery of all Level 1 movements must be achieved before moving to Level 2.
- Level 2 – Intermediate athlete. All healthy adults can aspire to this level of fitness. 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 I. Along the way, you develop significant levels of strength, stamina, work capacity, and speed, building on the Level I foundation.
- Level 3 – 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 three to five years of consistent effort.
- Level 4 – Elite athlete. This level of achievement requires long-term dedication and a passion for fitness. The skills required of Level 4 are very advanced and represent a highly skilled and well-rounded athlete. While few may attain all of the Level 4 skills, you should continually seek improvement and get closer to achieving each one.
Thank you, CrossFit Seattle, for creating the original skill levels! Much of the information here is taken or modified from their previous work.