STANDARDS
HOW TO CHOOSE YOUR DIVISION
Our division standards are designed to help you determine which division is the best fit for your team.
The weights listed below are NOT for 1-rep maxes. They are general guidelines for the loads an athlete should be capable of handling for multiple repetitions in a workout setting.
You do not need to be equally strong or skilled in every movement listed. Think of these as a picture of the general athlete we expect to compete in each division, not a checklist you must pass.
There may be some overlap between divisions, and that's intentional. You may have a few holes in your game, and that's okay. One athlete may be stronger while another has better gymnastics or conditioning.
Competition programming is not limited to the weights and movements listed below. Workouts may use loads that are lighter, heavier, or different from these examples. These standards are provided to give you a general idea of the level of strength, skill, and conditioning expected in each division.
Our goal is to create workouts that challenge your team, showcase your abilities, and are a great experience for everyone.
FOR COED TEAMS: Standards below apply to each athlete according to their respective gender standards.
WHO IS RX FOR?
RX MEN
315 lb. deadlift, 225 lb. clean, 135 lb. thruster, 20 lb. WB, roughly 70 lb. KB & DB work, 30” box jumps, double-unders, HSPU/hand-walking, toes-to-bar, bar/ring muscle-ups, etc.
RX WOMEN
205 lb. deadlift, 155 lb. clean, 95 lb. thruster, 14/20 lb. WB, roughly 50 lb. KB & DB work, 24” box jumps, double-unders, HSPU/hand-walking, toes-to-bar, bar/ring muscle-ups, etc.
Intermediate teams typically have a strong foundation and can handle most traditional CrossFit movements, but may have limitations with high-volume gymnastics, advanced skills, or heavier loading.
You may be very strong but lack advanced gymnastics. You may have great gymnastics but struggle with heavier loads. That is exactly why this division exists.
If one partner can comfortably perform everything listed and the other is close, Intermediate may still be an appropriate division.
WHO IS INTERMEDIATE FOR?
INTERMEDIATE MEN
255 lb. deadlift, 185 lb. clean, 115 lb. thruster, 20 lb. WB, roughly 50 lb. KB & DB work, 24” box jumps, double-unders, toes-to-bar, pull-ups, some basic inverted skill work, etc.
INTERMEDIATE WOMEN
WHO IS SCALED FOR?
155 lb. deadlift, 115 lb. clean, 75 lb. thruster, 14 lb. WB, roughly 25-35 lb. KB & DB work, 24” box jumps, double-unders, toes-to-bar, pull-ups, some basic inverted skill work, etc.
Scaled is for athletes who have a solid foundation of fitness but may be newer to competition or have limitations with moderate to heavier loading and intermediate to advanced gymnastics.
Expect light-to-moderate loading and movements that are accessible to most athletes who regularly participate in CrossFit-style training.
Scaled athletes will not be tested on high-skill gymnastics such as handstand walking, HSPU, or muscle-ups. Technical movements may be modified while still allowing us to challenge your strength, conditioning, and ability to work under fatigue.
SCALED MEN
185 lb. deadlift, 135 lb. clean, 95 lb. thruster, 14-20 lb. WB, roughly 35 lb. KB & DB work, 20” box jumps OR step-ups, singles, straight leg raises (above 90 degrees), ring rows, etc.
SCALED WOMEN
RX teams should have a broad CrossFit skill set and be comfortable attacking advanced movements and heavier loads while fatigued.
You don't need to be elite at everything. You may have a few holes in top-end strength, gymnastics endurance, or conditioning, but there shouldn't be a major movement or skill that you're unwilling or unable to attempt.
RX athletes should be prepared for anything.
125 lb. deadlift, 85 lb. clean, 55 lb. thruster, 10-14 lb. WB, roughly 20-25 lb. KB & DB work, 20” box jumps OR step-ups, singles, straight leg raises (above 90 degrees), ring rows, etc.