Graduating to Level 2

Once you’re comfortable in our Level 1 classes, we invite you to test into our Level 2 program. These classes use more advanced movements, are more challenging and intense! Our test out process is designed to confirm that you are familiar with the movements we use most frequently and able to complete them safely in our more advanced classes. Experienced CrossFit athletes may test directly into Level 2.

To schedule a time to complete the test out, please e-mail sam@crossfitvirtuosity.com.

Graduation Requirements

Part I: The Nine Movements

To graduate to Level 2, you must demonstrate 10 reps of each of these movements, using a PVC pipe or light weight where relevant, with good, safe form.  The bullet points below each movement highlight what we’re looking for!

The Air Squat 0:41

  • Shoulder-width stance
  • Hips descend back and down
  • Hips descend lower than knees
  • Lumbar curve maintained
  • Heels down
  • Knees in line with toes
  • Complete at full hip and knee extension

The Front Squat 0:57

  • Shoulder-width stance
  • Hands just outside of shoulders
  • Loose grip on the bar
  • Elbows high
  • Hips descend back and down
  • Hips descend lower than knees
  • Lumbar curve maintained
  • Heels down
  • Knees in line with toes
  • Complete at full hip and knee extension

The Overhead Squat 0:55

  • Shoulder-width stance
  • Wide grip on the bar
  • Shoulders push up into the bar
  • Armpits face foreward
  • Hips descend back and down
  • Hips descend lower than knees
  • Lumbar curve maintained
  • Heels down
  • Bar moves over the middle of the foot
  • Knees in line with toes
  • Complete at full hip and knee extension

The Shoulder Press 1:00

Also known as: The Strict Press, The Press

  • Hip-width stance
  • Hands just outside of shoulders
  • Elbows slightly in front of the bar
  • Full grip on the bar
  • Bar moves over the middle of the foot
  • Torso and legs static
  • Heels down
  • Shoulders push up into the bar
  • Complete at full arm extension

The Push Press 0:56

  • Hip-width stance
  • Hands just outside of shoulders
  • Elbows slightly in front of the bar
  • Full grip on the bar
  • Bar rests on torso
  • Torso dips straight down
  • Hips and legs extend, then press
  • Heels down until hips and legs extend
  • Bar moves over the middle of the foot
  • Complete at full hip, knee, and arm extension

The Push Jerk 1:06

  • Hip-width stance
  • Hands just outside of shoulders
  • Elbows slightly in front of the bar
  • Full grip on the bar
  • Torso dips straight down
  • Hips and legs extend rapidly then press under
  • Receive the bar in a partial squat overhead
  • Heels stay down until hips and legs extend
  • Bar moves over the middle of the foot
  • Complete at full hip, knee, and arm extension

The Deadlift 0:57

  • Hip-width stance
  • Hands just outside of hips
  • Full grip on the bar
  • Shoulders slightly in front of the bar
  • Lumbar curve maintained
  • Hips and shoulders rise at the same rate
  • Bar moves over the middle of the foot
  • Heels down
  • Complete and full hip and knee extension

The Hang Power Clean 1:04

  • Hip-width stance
  • Hands about one thumbs distance from hips
  • Hook grip on the bar
  • Lumbar curve maintained
  • Deadlift the bar to the hang position
  • Extend hips and legs rapidly
  • Heels down until hips and legs extend
  • Shoulders shrug, followed by a pull under with the arms
  • Bar is received in a partial front squat
  • Complete at full hip and knee extension with the bar in the front rack position

The Kettlebell Swing 0:41

Special Note: we DO NOT require that you take the kettlebell all the way overhead as displayed in this video. You need only bring it to chest height.

  • Shoulder-width (or slightly wider) stance
  • Hips shift back, shins stay vertical
  • Lumbar curve maintained
  • Knees in line with toes
  • Hips and legs extend rapidly, driving the kettlebell upwards
  • Heels stay down until hips and legs extend
  • Arms are relaxed (NOT completely straight)
  • Hips shift back as the bell descends to begin the next rep

Part II: The Benchmark Conditioning Test

To graduate to Level 2, you must be able to complete this Benchmark Conditioning test in under 6 minutes.

  • For Time:
  • 500m Row
  • 40 Squats
  • 30 Sit-Ups
  • 20 Push-Ups or Elevated Push-Ups
  • 10 Pull-Ups or Ring Rows