CrossFit Levels
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 |