Stay Strong CrossFit Athlete Assessment

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As we approach the end of the month, we will also be wrapping up a training cycle that started after the CrossFit Open back in April. With this training cycle coming to a close we will be reassessing some of the benchmark tests we as coaches use to assess the progression of our athlete’s fitness.  This is an exciting time of year not only because we get to see all the hard work you have put in over the last few months pay off with lots of new PRs, but it also helps give us a better idea of what we need to focus on going forward.

We also thought this would be a great time to provide some further insight to our athletes as to what we as coaches are looking for when we retest these benchmarks and how we use the results to improve our programming.   Listed below you will find 10 of the current benchmarks that we use to assess our athlete’s performance. Please note that these tests are only a portion of the benchmarks we use to assess our athlete’s performance throughout the year,  however we feel that these tests can be performed with minimal variance and provide the best overall picture of an individual’s fitness.

Bench Mark Tests:

1-Rep Max Back Squat                                  1-Rep Max Bench Press

1-Rep Max Front Squat                                 1-Rep Max Strict Press

1-Rep Max Dead Lift                                     Max Strict Pull-Ups Reps

1-Rep Max Clean                                           2000m Row Time Trial

1-Rep Max Snatch                                         60s Max Cal Assault Bike

In addition to the bench mark tests, we have included specific performance profiles for our L1, Rx, and Rx+ athletes.  These performance profiles provide specific performance objectives for athletes at each level (L1, RX, RX+) to strive towards.   As we retest these benchmarks over the next two weeks, we encourage you to use the performance profiles to identify your current strengths and weakness and help give you a better insight on what components to focus on in training.

L1 Athlete Profile:

Male                                                                                                             

Back Squat= Body Weight

Deadlift = 1.25x Body Weight

Front Squat: Back Squat Ratio= 0.75

Shoulder Press= 0.70x Body Weight

Clean: Back Squat Ratio= 0.65+

Snatch: Back Squat Ratio= 0.45+

Max Strict Pull Ups: 5 Reps

2k Row: <8:40

60 sec Max Cal Assault Bike: 30+ Cal

Female

Back Squat=Body Weight

Deadlift= Body Weight

Front Squat: Back Squat Ratio= 0.75

Shoulder Press=0.70x Body Weight

Clean: Back Squat Ratio=0.65+

Snatch: Back Squat Ratio= 0.45+

Max Strict Pull Ups:  3 Reps

2k Row: <9:28

60sec Max Cal Assault Bike: 20+ Cal

Rx Athlete Profile:

Male                                                                       

Back Squat = 1.75x Body Weight+

Deadlift = 2x Body Weight+

Front Squat: Back Squat Ratio= 0.80+

Shoulder Press=0.85x Body Weight+

Clean: Back Squat Ratio= 0.75+

Snatch: Back Squat Ratio=0.55+

Max Strict Pull Ups: 10 Reps

2k Row: <7:40

60 sec Max Cal Assault Bike: 50+ Cal

Female

Back Squat=1.5x Body Weight+

Deadlift= 1.75x Body Weight+

Front Squat: Back Squat Ratio= 0.80+

Shoulder Press=0.85x Body Weight+

Clean: Back Squat Ratio= 0.75+

Snatch: Back Squat Ratio=0.55+

Max Strict Pull Ups: 8 Reps

2k Row: <8:15

60sec Max Cal Assault Bike: 40+ Cal

Rx+ Athlete Profile:

Male                                                                       

Back Squat = 2.25x Body Weight+

Deadlift = 2.5x Body Weight+

Front Squat: Back Squat Ratio= 0.85+

Shoulder Press= Body Weight+

Clean: Back Squat Ratio= 0.80+

Snatch: Back Squat Ratio= 0.65+

Max Strict Pull Ups: 15+ Reps

2k Row: <6:40

60 sec Max Cal Assault Bike: 65+ Cal

Female

Back Squat=2x Body Weight+

Deadlift= 2.5x Body Weight +

Front Squat: Back Squat Ratio = 0.85+

Shoulder Press=Body Weight+

Clean: Back Squat Ratio= 0.80+

Snatch: Back Squat Ratio= 0.65+

Max Strict Pull Ups: 10+ Reps

2k Row: <7:40

60sec Max Cal Assault Bike: 55+ Cal

Click on the link below to access a copy of the Stay Strong Performance Profile for yourself.

Stay Strong CrossFit Performance Profile

So you’ve looked over the performance profiles and compared the results of your benchmark tests, now what? The answer is aim to create balance throughout all the performance objectives within the performance profile you currently identify with the most.

For instance, if you are female that typically does the Rx programming, but notice your clean to back squat ratio, snatch to back squat ratio, and strict pull-up reps are not within the Rx performance profile standards, you may have an upper body pulling strength imbalance that needs to be addressed before progressing to more difficult skills such as bar muscle ups.  Instead of struggling through training sessions with high skill/high volume upper body pulling  movements, speak with one of the coaches who can help prescribe the appropriate exercise or training volume that will allow to progress to achieving balance throughout the performance profile.

Once you have achieved balance throughout a performance profile you can begin to work towards the performance objective in the next performance profile.  Overall, whether you are looking to be competitive within the sport of fitness or just live a more active lifestyle, creating balance across the performance objectives outlined above will decrease the risk of injury, improve performance, and develop longevity.

If you have any further questions on benchmark testing, the performance profiles, or how you can use the results from testing to improve your performance going forward feel free to reach out to Coach Jake or Coach Kyle for more information.

jake@staystrongathletics.com or kyle@staystrongathletics.com