Advanced Phase
At the Advanced Level the athlete has achieved a level of fitness most could only dream for. Our Advanced Level athlete are strong, fast, and powerful. Able to move their own bodyweight as great speed and external objects of high load, the Advanced Level member can be considered one of the fittest individuals in the Albany area (if you find this claim to be exaggerated I invited you to come down and physically compete with any Advanced member).
Requirements for the Advanced Level can be achieved with consistently performing the WOD. Any Basic Level athlete who does the WOD at least four times a week will undoubtedly find that they will achieve the skills necessary to test into the Advanced Level. CrossFit training produces well-rounded athletes and the Advanced Level of fitness requires a balance of speed, power, strength, endurance, and coordination. Any other fitness training program will not yield the same results needed to achieve Advanced Level status.
It is at the Advanced Level that we find the theoretical hierarchy of development for athletes come into play. Some athletes will make it to the Advanced Level. Attempting to test into the Elite Level requires more than consistently doing the WOD. Now is the time when the athlete will have to choose whether they want to remain at the Advanced Level or go on to the Elite Level. More on this topic and the theoretical hierarchy of development can be found in the Elite Level description.
Advanced Level members need not but may scale the WOD. At this stage of development, the WOD’s will be able to be completed without alterations. Some modifications may need to be made but most of the WOD’s will remain as prescribed. At the Advanced Level the athlete will be able to perform all the movements needed for the majority of WOD’s including the muscle-up, the handstand, and the handstand push-up.
The Advanced Level is the top of the Junior Levels. Recruit, Basic, Intermediate, and Advanced are all Junior Levels. The Junior Levels are the named this because the benchmark required for achieving them can be accomplished with regular training of the WOD and a commitment to improvement. In order to break into the Senior Levels (Elite, Animal, and Mutant) the athlete may require added dedication in the form of proper nutrition (zone, paleo, or IF), adequate recovery (sleep, hydration, rest, etc.), and more focused training (in contrast to simply doing the WOD).
To attain Advanced status, each of the athletic standards below must be met and verified by a Coach.
ADVANCED
WORK
Kettlebell snatch: 30 each arm,
W- 16 kg, M- 24 kg
Thrusters: 45 reps at
1/2 x bodyweight
800 meter run: 3:20 minutes
2000 meter row: W- 8:50, M- 7:45
HIPS
Squats: 100 air squats
Squat: 1 x bodyweight
Deadlift: 1 1/2 x bodyweight
Vertical Jump: 18 inches
PUSH
Pushups: 30
Bench Press: 1x bodyweight
Military Press: 1/2x bodyweight
Handstand Hold: 1 minute
Dip: 1 with 1/3 x bodyweight
Dips: 20
PULL
Rope Climb: 20 ft. climb, 1 trip
Power Clean: 3/4 x bodyweight
Pullup: 1 with 1/3 x bodyweight
Pullups: 20
Muscle Up: 1
CORE
V-ups: 30
Hanging knees to Elbows: 15
L-sit: 30 seconds
SPEED
400 meter run: 1:34 minutes
500 meter row: W- 2:00, M- 1:45
Power Snatch: 1/2 bodyweight
WORK CHALLENGE
Helen: 11:30 minutes
3 rounds for time– 400m run,
21 kettlebell swings, 12 pullups
1 mile run: 7:00 minutes
