Thursday, 20 March 2014 - CrossFit Baseline Fitness Test



                                               CROSSFIT BASELINE FITNESS TEST

The athlete performs the following movements 3 rounds for time: (2 minute rest between each round)

500 m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Another week, another benchmark. This week, we'll take a look at CrossFit's "Baseline" workout. base·line /ˈbāsˌlīn/ - Noun: A minimum or starting point used for comparisons.“Baseline,” as written, is a short chipper of a 500m row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, and 10 Pull Ups. “Baseline” is performed at an all out sprint to measure your level of fitness and your cardio endurance. Just like “Fran” and “Helen”, “Baseline” is another benchmark CrossFit WOD (Workout of the Day). These benchmarks are used as tests and measurements to see how far you’ve progressed since last performed. If you are improving at the benchmarks, you’re getting fitter and developing athletically. Use “Baseline” as a measure of fitness now and as a benchmark that can be monitored over time to record an increase in power.

Standards of Movements: Squats – Squat below parallel. This means getting your hip crease below your knee crease. Full extension of the hip.

Sit Ups – Your shoulders must start on the ground, sit up and touch the ground in front of you, and returning your shoulders to the ground.

Push Ups – Chest to deck and full extension at the top. Enough said.

Pull Ups – Chin over bar. Full extension at the bottom.

If you scale any of the movements at any time you will drop at least one level below where you finished.

Log results and come back again in 3 months and see how much better you’ve gotten.

Fitness Level Charts:
Men / Women - Must be below each of these for all three rounds.  If any round is less you fall to the next level down.
Elite - 3:45 / 4:40
Pro - 4:30 / 5:35
Expert - 5:15 / 6:30
Collegiate - 6:15 / 7:30
Intermediate - 7:15 / 8:30
Novice - 8:15 / 9:30
Beginner - 9:15 / 10:30
Cut-Off - 10:00 / 11:00

Warm-up
400 m run  / 500 meter row
2 rounds of the following:
10 air squats
10 jumping jacks
10 push-ups
butt kicks down and back
knee highs down and back
10 ab mat situps
Samsun Stretch
5 Baby Elephants