Elite Phase
The Elite Level Is the first stage of the Senior Levels. In order for an athlete to get this far, he or she will have put in some serious effort into reaching the benchmarks. These kind of numbers are not easy and it takes some added dedication to get your body to perform at this level. There may be a select few individuals in the world who could reach the level of Elite without proper feeding habit, adequate recovery, or intense training efforts, but it is unlikely. The human body requires maintenance in order to perform well and the quality and quantity by which the maintenance is performed has a direct and proportional effect on how well the body performs. In order to reach the Elite Level, the maintenance for the body must also be at elite status.
Elite Level athletes are easily in the top 10% of the fittest people on earth. The benchmarks required to reach the Elite Level suggest not only a well-rounded athlete, but also a high performance athlete. If an individual can develop the capacity of a novice 800M track athlete, gymnast, and weightlifter, then he or she will be fitter than any world-class runner, gymnast, or weightlifter. By extension, the Elite Level athlete has developed the capacity of a intermediate 800M track athlete, gymnast, and weightlifter – thus making him or her one of the fittest individuals on earth.
Getting to the Elite Level takes time. Lots of time. Even the Advanced Level requires dedicated training and a commitment to elite athleticism. The Elite Level goes beyond even that. Dedication and commitment are not enough – patience is key. Anyone determined to reach the Elite Level can do it – although it may take nearly a lifetime. Serious training and focused goals are other important aspects to reaching the Elite Level.
If an athlete is so driven that they make it to Elite level status it is usually only a matter of more time before he or she inevitably attempts to achieve Mutant Level status. The is the final step in the quest to develop elite athleticism.
An Elite level CrossFitter has passed the Basic, Intermediate, and Advanced Phases. To attain Elite status, each of the athletic standards below must be met and verified by a Coach.
ELITE
WORK
Kettlebell snatch: 6 minute test,
100 reps, W- 16 kg, M- 24 kg
Fran: 7:00 — 21-15-9 Thrusters/Pullups
800 meter run: 3:05 minutes
2k row: W – 8:30, M – 7:30
HIPS
Squat: 1 1/4 x BW
Tabata Squats: Score = 18
Deadlift: 1 3/4 x BW
Vertical Jump: 22 inches
PUSH
Pushups: 25 on rings
Bench Press: 5 reps with BW
Push Press: 1 x BW
Handstand Pushups: 5
Dip: 1 with 1/2 x BW
Dips: 20 on rings
PULL
Rope Climb: 10 ft. climb
High Pull: 1 x BW
Pullup: 1 with 1/2 x BW
Pullups: 30
Muscle Up: 5
CORE
Overhead Squat: 1 x 3/4 BW
Knee to Elbows: 25
L-sit: 45 seconds
SPEED
400 meter run: 1:28 minutes
500 meter row: W- 1:55, M- 1:40
Snatch: 3/4 x BW
WORK CHALLENGE
Cindy: 18 rounds
20 minutes —
5 pullups, 10 pushups, 15 squats
1 mile run: 6:30 minutes
