MOUNTAIN CROSSFIT  ON RAMP/LEVELS 

Every athlete (yes you) is assigned to a “level”. In order to achieve the next level, you must successfully perform the movements and the workout on a scheduled day. The main goal of the Levels is to make sure that anyone that is above Level 1 is technically sound and safe at the basic movements of CrossFit. It is also a way for the new member to set an achieve goals.

*PREVIOUS CROSSFITTERS / ATHLETES MAY TEST OUT EARLIER or be assigned by a Coach to a Level according to their skill and current fitness level.

*ALL MOVEMENTS ARE TO CROSSFIT GAMES STANDARDS IN  LEVELS 3+

Some Of Our Goals

  1. To Help People Acclimate  to CrossFit in a Safer Manner
  2. Building Correct Movement Patterns
  3. Goals and Achievement
  4. Pushing People to be there Best

 

LEVEL 1:

Mechanics 32-48 Workouts Minimum

Anyone and everyone. When you become a new member, you start out at “Level 1′′.

*PREVIOUS CROSSFITTERS / ATHLETES MAY TEST OUT EARLIER or be assigned by a Coach to a Level according to their skill and current fitness level.

 

LEVEL 2:

Consistency 130-160 Workouts Minimum

A level 2 athlete must demonstrate technical proficiency at the major movements most frequently performed in CrossFit workouts, and must be able to perform each of the below movements with PROPER FORM and SAFETY in mind. This includes:

Requirements:

Air Squat, Back Squat, Front Squat, Overhead Squat, Snatch, Deadlift, Sumo-Deadlift High Pull, Clean & Jerk, Pull-up, Ring/Bar dip, Double-under (two reps) KB Swing, Wall Ball,  Strict Press, Push-Press, Push-Jerk,

Test Day WOD: Cindy 14 Rds Men 12 Rds Women Masters 40yrs+ 12rds men 10rds women, Masters 60yrs+ (TBD)

WODS:

Filthy Fifty: 35 Minutes, Masters 40yrs+ 40 Minutes Masters 60yrs+ (TBD)
Mile Run: 10 min Men, 12min Women, Masters 40yrs+ 12min Men 14Min Women Masters 60yrs+ (TBD)

How to use the racks correctly. In each of these movements, you MUST be able to perform it in the proper / safe manner. For example – Air squat: You must be able to squat with your weight on your heals, knees tracking outside of your toes, back straight, at least to parallel depth (butt in line with knee).

Understanding of Mt. CrossFit 101

*scaling a WOD is permitted at level 2 . Scales to be determined by coaching staff per individual athlete.

 

LEVEL 3:

ADVANCE 150-200 Workouts Minimum to Test Out

Level 4 Expert athletes must prove their physical capacity and readiness by completing the following Wod’s: as Rx’d and achieving the minimum scores, as listed below:

Requirements:

1 Muscle-up’s Bar or Ring (strict or kipping)
2 consecutive Pistol’s (one side)
95/65 Squat Snatch Masters 40+ (20% less weight) Masters 60yrs+ (30%)

Consecutive kipping or butterfly pull ups 20 Men,10 women Masters 40yrs+ 15/5 reps Masters 60yrs+ (TBD)

Hand Stand Push-up (strict) consecutive 8 Masters 40yrs+ 5 reps Masters 60yrs+ (TBD)

WODs: Murph Men 40 min Women 50 minutes (Note First Mile Time)  Masters 40yrs+, +5 minutes Masters 60yrs+ (TBD)

Checked off Prior to Testing:

400m Run Sub 1:30 Men 2:00 Women Masters 40yrs+ ( + 30seconds) Masters 60yrs+ (TBD)! Diane Sub 9 Min Masters 40yrs+ (+2minutes -20% less weight) Masters 60yrs+ (TBD) Filthy Fifty 30min Masters 40yrs+ (+5 minutes) Masters 60yrs+ (TBD)

 

Level 4 Expert

150-200 Workouts Minimum to Test Out

Level 4 Expert athletes must prove their physical capacity and readiness by completing the following Wod’s as Rx’d and achieving the minimum scores, as listed below:

Requirements:

3 consecutive Muscle-up’s (strict or kipping) Masters 40yrs+ (1 rep) Masters 60yrs+ (TBD)
15 Hand Stand Push-up (strict) consecutive Masters 40yrs+ (8reps) Masters 60yrs+ (TBD)
Squat Snatch Body Weight Masters 40yrs+ (20% less weight) Masters 60yrs+ (TBD)

WODS:

Grace: Men must complete in under 3:00, Women in under 4:00 Masters 40yrs+ (+2minutes 20% less weight)Masters 60yrs+ (TBD)
Jackie: 6 min Men 8 min Women Masters 40yrs+ (+2minutes -20% less weight)Masters 60yrs+ (TBD)

Requirements:

Consecutive kipping or butterfly pull ups 30 Men, 20 women Masters 40yrs+ ( 20/10) Masters 60yrs+ (TBD)
Filthy Fifty: 25 Min Masters 40+ (+5 minutes) Masters 60yrs+ (TBD)
Fran: Men must complete in under 5:00, Women in under 6:00 Masters 40yrs+ (+1minutes 20% less weight) Masters 60yrs+ (TBD)

Cindy: Men 21 rds, Women 18 rds Masters 40yrs+ (18/16 RDS) Masters 60yrs+ (TBD)  Mile Run: 7min Men 8min Women Masters 40yrs+ (+1 minute) Masters 60yrs+ (TBD)

WODS:

3 consecutive Muscle-up’s (strict or kipping) Masters 40yrs+ (1 rep) Masters 60yrs+ (TBD)
15 Hand Stand Push-up (strict) consecutive Masters 40yrs+ (8reps) Masters 60yrs+ (TBD)
Squat Snatch Body Weight Masters 40yrs+ (20% less weight) Masters 60yrs+ (TBD)

Level 5 Crossfit FIRE BREATHER

Invite to Coaches Wod / Apprentice Coach

Just All Around Awesome!

An Individual who has dedicated years to becoming the best Athlete/Person they could be. Think of it as obtaining your “Black Belt” in CrossFit.

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