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Level Testing

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CrossFit Preferred – CrossFit

Gray Level – Baseline Test (Time)

Men under 5:15

Women under 6:30

500 Meter Row

40 Air Squats

30 Sit-ups (anchored or frog)

20 Push-ups (women from knees)

10 Pull-ups (can use band)

Level 1 White Test (No Measure)

Pass 8 of the 11 tests

Pushups – 40 consecutive (knees ok for women)

Situps – 65 in 2 min

Squats – 80 in 2 min

Burpees – 20 in 1 min

Handstand – 70 sec hold

Thrusters – 15 @ 75/55#

Wall balls – 15 @ 20/14#

Push press – 15 @ 75/55#

Jump rope – 15 Doubles consec or 500 singles

Box jump – 20 @ 20 in

400m Run – 1:45 / 1:55

Level 2 Red Test (No Measure)

Part 1

(MEN) 2 mile run + 50 pullups in under 20 minutes

(WOMEN) 2 mile run + 25 pullups in under 25 minutes

Part 2

(MEN) Within 10 minutes complete 10 Clean & jerks @ 100% bodyweight + 10 Overhead squats @ 75% bodyweight

(WOMEN) Within 10 minutes complete 10 Clean & jerks @ 75% bodyweight + 10 Overhead squats @ 50% bodyweight

Part 3

(ALL) 50 burpees in under 4 minutes

Level 3 Black Test (No Measure)

Complete all 3 parts successfully.

Annie Got Wrecked

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CrossFit Preferred – CrossFit

Metcon (Time)

“Annie Got Wrecked”

100 Double Unders, 50 AbMat Sit-ups, 200m Run


80 Double Unders, 40 AbMat Sit-ups, 200m Run


60 Double Unders, 30 AbMat Sit-ups, 200m Run


40 Double Unders, 20 AbMat Sit-ups, 200m Run


20 Double Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with Sandbag (50/35)

Sub 35/25 plate

Slot Machine

By: 0

CrossFit Preferred – CrossFit

Metcon (3 Rounds for reps)

Teams of 3


AMRAP 7:


50 Back Squats (135/95)


50 Back Squats (185/135)


AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:


50 Bench Press (135/95)


50 Bench Press (155/105)


AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7: 


50 Deadlifts (185/135) 


50 Deadlifts (225/155

)
AMRAP Deadlifts (275/185)

Metcon (Time)

ROW CONDITIONING

For Time:


50-40-30-20-10 Calorie Row 
Rest half time between sets

Kelen Helly

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CrossFit Preferred – CrossFit

Weightlifting

Front Squat

Metcon (Time)

“Kelen Helly”

For Time:


1 Round of “Kelly”


2 Rounds of “Helen”


1 Round of “Kelly”

1 Round of Kelly:


400m Run


30 Box Jumps (24/20)


30 Wall Balls (20/14)



1 Round of Helen:

400m Run


21 Kettlebell Swings (53/35)


12 Pull-ups

Dead Ahead

By: 0

CrossFit Preferred – CrossFit

Weightlifting

Hang Power Clean + Pause Front Squat + Squat Clean

Set #1 (0:00) – 1 Complex @ 50% of 1RM CJ

Set #2 (1:30) – 1 Complex @ 55% of 1RM CJ

Set #3 (3:00) – 1 Complex @ 60% of 1RM CJ

Set #4 (4:30) – 1 Complex @ 65% of 1RM CJ

Set #5 (6:00) – 1 Complex @ 70% of 1RM CJ

Set #6 (7:30) – 1 Complex @ 75% of 1RM CJ

Weightlifting

Hang Power Clean

Metcon (Time)

“Dead Ahead”

4 Rounds:


21 Deadlifts (135/95) (95/65)


15 Box Jump Overs (24/20)


9 Push Jerks (135/95) (95/65)