Intermediate Phase
An Intermediate Phase CrossFitter has passed the recruit phase and reached Basic level. To attain Intermediate status, each of the athletic standards below must be met and verified by a Coach.
INTERMEDIATE
WORK
Kettlebell Clean & Jerk: 25 each arm,
W- 25 lb, M- 35 lb
800 meter run: 3:50 minutes
Thrusters: 25 reps at 1/2 BW
2k row: W – 9:20, M – 8:00
HIPS
75 air squats
Squat: 3/4 x BW
Deadlift: 1 1/4 x BW
Vertical Jump: 15 inches
PUSH
Pushups: 20
Bench Press: 3/4 x BW
Push Press: 1/2 x BW
Handstand Hold: 45 seconds
Dip: 10
Dips: 3 on rings
PULL
Rope Climb: 10 ft. climb
Clean: 1/2 x BW
Static Hang: 1 minute
Pullups: 5
CORE
Overhead Squat: 1/2 x BW
GHD situps: 20
L-sit: 20 seconds
SPEED
400 meter run: 1:45 minutes
500 meter row: W- 2:10, M- 1:50
Snatch: 1/4 x BW
WORK CHALLENGE
Karen: 9 minutes
150 Wall Balls
1 mile run: 8:00 minutes
