CFSB Skill Sheet

Level 1 Level 2 Level 3 Level 4 Testing Notes Level 5

Healthy Beginner Intermediate Advanced Competitor Elite
Bodyweight
Squats
50
100 10 Pistols/Leg Pistol with 2 pd Level 1,2&3 must be done continuously without resting Pistol with 2.5 pd
Sit-Ups in 2 Minutes
30
60 90 110 Navy Standard: Feet Anchored, Elbows to Knees
Push-Ups
10/1
30/10 30/10 on Rings 50/25 on Rings Levels 1&2: Chest-to-Deck, Locked Out at Top 120 in 2 minutes
(Ring Dips)
8/2 30/10 50/25 Bicep-to-Ring, Elbows Locked at Top
Pull-Ups
2/1
8/4 18/8 28/18 Lock-Out at Bottom, Chin-Over Bar at Top, no lower body movement allowed 40
(Kipping)
10 35/25 35/25 C2B Same standards as strict, movement of lower body allowed 50/40 C2B
(Weighted) .5/.3xBW .8/.5xBW Same standards as strict 1/.7xBW
Burpees in 1 Minute 10 20 28 33 Chest-to-Deck, Hands Touch Overhead with Feet Off Ground
Vertical Jump 10" 18" 25" 30" 35"
Box Jumps 15@10" 20@20" 30@24" 20@32" Unbroken, Plyo'd Box Jumps
Range of Motion
Hamstrings Touch Floor Palms Flat Back Flat to Floor Back Flat to Knees With Feet Flat on Ground
Hip Flexor 50 Knee Angle 40 Knee Angle 30 Knee Angle 20 Knee Angle With Shin Against Wall, and Knee-Hip-Shoulder in a Straight Line
Groin 20" from Wall 15" from Wall 6" from Wall 0" from Wall Straddle on Floor with Heels on Wall, Measurement is Belly Button to Wall
Shoulder 10 Shoulder Angle 0 Shoulder Angle -5 Shoulder Angle -10 Shoulder Angle With Abs and Butt Engaged, Hands Shoulder Width Apart on PVC Pipe
Ankle Toes 1" from Wall Toes 2" from Wall Toes 3" from Wall Toes 4" from Wall Barefoot, Heel on Floor, Knee to Wall
Rack Position 1 Finger 3 Fingers Hand around Bar Barbell resting on Shoulders, Hands Outside Shoulder
Gymnastics
Hollow Hold/Rock 0:15 Hold 0:30 Hold 30 Rocks 60 Rocks 3:00 Rock
Handstand 0:20 on Wall 1:00 on Wall 0:10 Freestanding 10m Walking Freestanding Requires no Movement of Hands 25m Walking
Headstand 0:10 Freestanding 10 Straddle Press Head to Hands x1 Head to Hands x5 Head to Hands Requires no Movement of Hands Head to Hands x 10
L-Sit (parallettes) 0:30 Tuck 0:30 0:50 1:30 Legs Cannot Hit Ground
Ring Support 0:10 0:45 0:20 External Rot. 1:00 External Rot.
Skin-the-Cat Pull-to-Inverted 2 5 10 Must Achieve Beyond 90 at Shoulder to Count as SCT
Muscle-Up (Strict) 1/NA 4/1 10/4 20/10
(Kipping) 10/3 20/8
Running (CFSB Hill)
400m 2:20/2:40 1:30/1:50 1:15/1:35 1:05/1:20 Times are appropriate for the 50ft hill at CFSB 0:58
650m 4:00/4:30 3:15/3:40 2:30/2:50 2:00/2:15 Once around the block 2:10
1 Mile 9:40/10:00 7:30/8:15 6:30/7:00 5:45/6:00 To the bottom of the hill, right on the woodchips, to the purple boxes 5:15/5:30
5k 30:00/32:00 24:00/26:00 21:00/23:00 18:00/20:00 16:30/18:00
Rowing
500m 1:50/2:00 1:42/1:52 1:35/1:45 1:29/1:37 1:25/1:34
1000m 3:50/4:10 3:35/3:55 3:20/3:40 3:10/3:30 3:00/3:20
2000m 8:20/9:00 7:40/8:20 7:10/7:50 6:50/7:30 6:30/7:10
Strength
Back Squat 0.75/.5xBW 1.25/1xBW 1.75/1.25xBW 2/1.5xBW Hip Crease Must Pass Below Knee 2.25/1.75xBW
Deadlift 1.25/1xBW 1.66/1.25xBW 2.25/1.75xBW 2.5/2xBW With Standard Height Plates, to Full Lock-Out 3/2.5xBW
Press .6/.33xBW .75/.5xBW .9/.66xBW 1/.75xBW No Knee Movement Allowed 1.15/.9xBW
Power Clean .5/.33xBW .8/.6xBW 1.2/.8xBW 1.5/1xBW From the Ground to the Shoulders without a Squat 1.6/1.2xBW
Snatch .25xBW .5xBW 1xBW 1.15xBW From the Ground to Overhead without a Press-Out 1.25xBW
Turkish Get-Up .2xBW .33xBW .5xBW .65xBW From the Ground to Overhead and Back to Ground, Form Counts .75xBW
Named WODs
Fran Rx'd/(N/A) 5:00/Rx'd 3:00/4:30 2:20
Filthy Fifty Rx'd/33 lb Bar (-DU)25 minutes 25:00 21:00 17:00 15:00
Cindy 12/Rx'd 20/12 30/15 35/20