Crossfit Athletic Skills Standard – Level 2 coming along nicely

I posted last week about achieving level 1 of the Crossfit Athletic Skills standards and have now started on the Level 2 tests.

I already ticked off 4 by checking my Personal Best sheet, namely:

  • 1 x bodyweight squat
  • 1 1/2 x bodyweight dead lift
  • 1/2 x bodyweight military press
  • 500m row in 1:45 (I got it wrong, my PB is 1:43.9)

On Friday last week I achieved 2 more easy ones:

  • 18 inch vertical jump
  • 1 minute handstand hold

And today, I got 3 more:

  • 400m run in 1:34 mins – I managed 1:18 which is actually 1 second under the level 3 time!
  • 30 press ups – make sure chest touches the ground.
  • 30 v-ups – This was a lot harder than it looked, and I think they were scrappy at best, considering I can’t even touch my toes normally. After 20 I was groaning, and after 25 I was nearly in tears!

I should say, to do a v-up you do this:

  • Lie on your back completely flat with your arms out straight above your head.
  • Keep your legs straight and together, so you are completely straight on the ground.
  • Raise your body and legs up off the ground at the same time, so that only your bum is touching the ground (hence the V in the name).
  • Touch your hands to your feet, or your shins if flexibility limits (as it does me!).
  • Unraval back to the ground and repeat.

See here for a video of a v-up

Next on the list to attempt (when the days Crossfit exercises permit) are:

  • 100 free squats
  • 15 hanging knees to elbows
  • 20 pull ups (I’ve got a niggle in my shoulder at the moment so might have to delay this one).
  • 30 second L-Sit
  • 2000m row in 7:30
  • 1/2 x bodyweight power snatch
  • 3/4 x bodyweight power clean
{ 3 comments… add one }
  • Dave 23 February 2012, 8:07 pm

    Sorry about commenting on such an old post but I just started working on the Athletic Skill standards and came across your page while looking for more info.

    Did you do strict or kipping pull-ups for the 20 pull-ups in Level II? I would have to assume relative to the other numbers for the level that kipping would be expected.

    I think the thrusters and the 1 mile run are going to be the hard parts for me for Level II! I guess that’s part of the point of these standards — to identify weaknesses compared to the other things for a given level.

  • Colin McNulty 24 February 2012, 7:52 am

    No worries Dave. Yes pull ups can be kipping pull ups, that’s fine.

    Yes the mile run is a tough time, but the Thrusters are unbelievably difficult! Whilst there’s no time limit, they have to be done as a single set, which technically means you have to keep moving, you can’t hang out for a minute between each one with the bar on your shoulders.

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