Graduating to Level 3

Once you’re comfortable in our Level 2 classes, we invite you to begin the process of testing into our Level 3 program. This process takes the form of a checklist of requirements that you must work through in order to achieve Level 3 status.  Checklists are available in a big black binder at the front desk – just ask and we’ll start you a sheet any time!

Each Level 3 requirement must be witnessed by a coach. They can be completed during regular class times.  If you’re in a rush and want to check off a whole bunch of requirements at once, please e-mail sam@crossfitvirtuosity.com to schedule a time to do that.

Graduation Requirements

Part I: Movements

To graduate to Level 3, you must demonstrate each of these movements as described with good, safe form.  The bullet points below each movement highlight what we’re looking for!

The Air Squat 0:41

50 unbroken reps

  • 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

8 reps at 95/65#

  • 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

8 reps at 95/65#

  • 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 Back Squat 0:56

8 reps at 135/95#

  • Shoulder-width stance
  • Bar rests on upper back
  • Hands just outside shoulders
  • Full grip on the bar
  • Elbows pointed back
  • 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 Shoulder Press 1:00

Also known as: The Strict Press, The Press

3 reps at 95/65#

  • 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 Deadlift 0:57

8 reps at 165/115#

  • 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 Power Clean 0:55

3 reps at 135/95#

  • Hip-width stance
  • Hands about one thumbs distance from hips
  • Hook grip on the bar
  • Shoulders slightly in front of the bar at set up
  • Lumbar curve maintained
  • Hips and shoulders rise at the same rate, then hips extend 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 Clean 0:58

Also known as: The Squat Clean

1 rep at 135/95#

  • Hip-width stance
  • Hands about one thumb’s distance from hips
  • Hook grip on the bar until rack position
  • Shoulders slightly in front of the bar at set-up
  • Lumbar curve maintained
  • Hips and shoulders rise at the same rate, then hips extend rapidly
  • Heels down until hips and legs extend
  • Shoulders shrug, followed by a pull under with the arms
  • Bar is received at the bottom of a front squat
  • Complete at full hip and knee extension with the bar in the front rack position

The Push Jerk 1:06

May also be performed as a split jerk.

1 rep at 135/95#

  • 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 Snatch 0:41

Also known as: The Squat Snatch

1 rep at 105/75#

  • Hip-width stance
  • Hands wide enough that the bar rests in crease of hips when legs and hips are extended
  • Hook grip on the bar
  • Shoulders slightly in front of the bar at set up
  • Lumbar curve maintained
  • Hips and shoulders rise at the same rate, then hips extend rapidly
  • Heels down until hips and legs extend
  • Shoulders shrug, followed by a pull under with the arms
  • Bar is received at the bottom of an overhead squat
  • Complete at full hip, knee, and arm extension with the bar over the middle of the foot

The Push-Up 0:30

15/10 reps unbroken

  • Hands on the ground shoulder-width apart
  • Legs straight with only the balls of the feet on the ground
  • Start with arms extended
  • Lower chest and thighs to the ground
  • Body remains rigid
  • Elbows move closer to the hips than the shoulders
  • Complete at full arm extension

The Pull-Up 0:28

3/2 reps strict chin-over-bar unbroken

  • Hands just outside shoulder width
  • Full grip on the bar
  • Start hanging with arms extended
  • Pull until chin is higher than the bar
  • Chest stays up with eyes forward
  • Complete at full extension

Handstand

0:30 hold

  • Hands just outside shoulder width
  • Keep arms extended
  • Abdominals remain braced
  • Body remains in straight line

The Wall Walk 0:47

1 rep

  • Start prone on the floor
  • Extend arms
  • Maintain neutral spine
  • Feet climb up the wall as hands walk closer to the wall
  • Arms remain extended
  • Continue until chest and thighs touch wall
  • Return to prone position on floor

Ring Support

0:30 hold

  • Rings set approximately shoulder width apart
  • Full grip on rings
  • Arms remain extended
  • Hands turned slightly out
  • Hands stay close to the body

Plank

1:00 hold

  • Hands on the ground shoulder-width apart
  • Legs straight with only the balls of the feet on the ground
  • Arms stay extended
  • Body remains rigid
  • Shoulders, hips, and heels form a straight line

The Strict Leg Raise

3 reps knees-to-elbows

  • Hands just outside shoulder width
  • Full grip on the bar
  • Start hanging with arms extended
  • Lift knees towards elbows
  • Push down on the bar with straight arms
  • Touch knees to elbows

The Rope Climb 0:57

1 rep

  • Grip rope overhead
  • Knees move as close as possible to chest
  • Feet cross
  • Keep rope along the center of the body
  • Uncross feet to pinch the rope
  • Pull with the arms while extending hips and legs
  • Reach arms overhead and release the wrapped rope to repeat
  • Spread feet to slide down under control

Part II: The Benchmarks

To graduate to Level 3, you must be able to complete 3 out of the following 4 benchmark workouts in the time allotted.

“Fran” – 10:00
  • 21-15-9 Reps for Time:
  • Thrusters, 95/65#
  • Pull-Ups
“Grace” – 7:00
  • For Time:
  • 30 Clean & Jerks, 135/95#

Clean & jerks may be performed as power cleans + push jerks.

2000m Row – 8:00/10:00
  • For Time:
  • 2000m Row
1 Mile Run – 8:00/10:00
  • For Time:
  • 1 Mile Run