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CrossFit Skills Chart

Name: ______________________________
Profession: __________________________ Group Classes Notes:
Phone: _____________________________ ______________________________________
Date Started: ____/____/____ ______________________________________
______________________________________
Private Lessons ______________________________________
______________________________________
______________________________________
CFE I ______________________________________
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CFE II
______________________________________
Ramp ______________________________________
Foundations
Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes
Air Squat _____/_____ Front Squat _____/_____ Thruster _____/_____ Wall-Ball _____/_____

Press _____/_____ Push-Press _____/_____ Push-Jerk _____/_____ OHS _____/_____

Deadlift _____/_____ SDHP _____/_____ Swings _____/_____


Dumbbell/KB
Tripod _____/_____ Headstand _____/_____ Handstand _____/_____ HSPU _____/_____

Push-up _____/_____ Dip _____/_____ Burpees _____/_____

Sit-up _____/_____ Hollow Hold _____/_____ Tuck/L-hold _____/_____ GHD sit-ups _____/_____

Samson _____/_____ OHS Stretch _____/_____ Lunge Walk _____/_____ OH Lunge _____/_____
stretch Walk
Superman _____/_____ Back Ext _____/_____ Rev Hypers _____/_____ Good _____/_____
Mornings
Pull-ups _____/_____ Muscle-ups _____/_____

Running _____/_____ Rowing _____/_____ Jump Rope _____/_____ Box Jumps _____/_____

Initial Benchmarks
Workout Date/Score/Notes Date/Score/Notes Date/Score/Notes Date/Score/Notes
Tabata Squats
2 round for time:
10 squat, 10 deadlift, 10 push-press,
10 pull-ups, 200m run
Gymnastics

Parallettes/P-bars
Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp. Exercise Gymnastic Challenges
Instr./Comp. (note attempts and
Tuck hold _____/_____ L-hold _____/_____ V-sit _____/_____ Manna _____/_____ results in space
provided)
Ball _____/_____ Tuck planche _____/_____ Straddle _____/_____ Planche _____/_____
planche Straight back Planche 100’ Handstand Walk
Push-up _____/_____ Push-up _____/_____ Push-up _____/_____ Push-up _____/_____
Ball Planche Tuck Planche Straddle Planche Planche
Push-up _____/_____ Push-up _____/_____ HSPU _____/_____
Feet elevated
Shoulder _____/_____ Handstand _____/_____ Handstand _____/_____ ½ pirouette _____/_____ Pirouette _____/_____
stand w/wall no wall

40 Consecutive Pull-ups
Rings
Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp.
Support _____/_____ Push-ups _____/_____ Archer Push-_____/_____ Dips _____/_____ Muscle-ups _____/_____
10 seconds Ups
Hang _____/_____ Ring Rows _____/_____ Pull-ups _____/_____ Archer _____/_____ L-hold _____/_____
10 seconds Pull-ups Pull-ups
Crescent _____/_____ Flyes _____/_____ Cross _____/_____
Push-ups Pull-outs 10 Consecutive Muscle-
Tuck hold _____/_____ KTE _____/_____ Inverted _____/_____ Basket _____/_____ Skin the cat_____/_____ Ups
Hang

Floor
Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp. Exercise Instr./Comp.
Rock n’ Roll _____/_____ Forward _____/_____ Straddle Roll _____/_____ Pike Roll _____/_____ Dive Roll _____/_____
Roll
Extended _____/_____ HS Fwd Roll_____/_____ HS Fwd Roll_____/_____ HS Fwd Roll_____/_____ 15 HSPUs on Rings
Forward roll Bent arm Straight arm To HS
Pizza Rocks _____/_____ Tucked Back_____/_____ Back _____/_____ Back _____/_____
Roll Extension – bent arm Extension – straight arm
Straddle _____/_____ Side _____/_____ Side _____/_____ One arm _____/_____
Hops Cartwheel w/mats Cartwheel cartwheel
LTL _____/_____ Cartwheel _____/_____ Roundoff _____/_____ Dive _____/_____ Aerial _____/_____
Cartwheel Scoop Cartwheel Vertical Leap ½ body
Headstand _____/_____ Headstand _____/_____ Handstand _____/_____ Handstand _____/_____ Handstand _____/_____ height
Straddle press Pike Press Wall – straddle press Wall – pike press Straddle press from mats
Weightlifting
Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes
Deadlift _____/_____ Front Squat _____/_____ Back Squat _____/_____ Thruster _____/_____

Shrugs _____/_____ High Pull _____/_____ Muscle _____/_____ Jump/land _____/_____


Snatch
Press _____/_____ Push-press _____/_____ Push-jerk _____/_____ Split-jerk _____/_____

Overhead _____/_____ Pressing _____/_____ Heaving _____/_____ Snatch _____/_____


Squat Snatch balance Snatch balance Balance
Snatch _____/_____ Snatch _____/_____ Snatch _____/_____ Snatch _____/_____
Mid-thigh From knees From below knees
Hang Squat _____/_____ HSC from _____/_____ HSC from _____/_____ Squat Clean _____/_____
Clean knees Below knees
Power clean _____/_____ Power clean _____/_____ Power clean _____/_____ Power Clean _____/_____
Mid-thigh From knees Below knees
Power _____/_____ Power Snatch _____/_____ Power Snatch_____/_____ Power Snatch _____/_____
Snatch mid-thigh From knees Below knees
Bench Press_____/_____

Personal Records Challenges


Deadlift Workout Date/Weight/ Date/Weight/ Date/Weight/ Date/Weight/
Front Squat Notes Notes Notes Notes
DB thrusters
Back Squat
– 21 reps
Push-Press Clean & Jerk
Push-Jerk – 15Reps
Split-Jerk OHS – 15
OHS Reps
Bench Press -
Snatch
30 Reps
Clean & Jerk
Squat Clean
Power Clean
Power Snatch
Bench Press
CrossPit
Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes
Stance _____/_____ Fwd/bwd/ _____/_____ In and out _____/_____ Pivot _____/_____
Side2side mvmnt
Jab _____/_____ Cross _____/_____ Hook _____/_____ Uppercut _____/_____

Knees _____/_____ Skip Knees _____/_____ RH knees _____/_____ Descending _____/_____


knee
Elbows _____/_____ Ascending _____/_____ Descending _____/_____
Elbow Elbow
Foot Jab _____/_____ RH kick _____/_____

Bob/weave _____/_____ Elbow _____/_____ Parry _____/_____ Slip _____/_____


deflection

Parkour
Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes Exercise Instr./Comp. Notes
Basic _____/_____ Shoulder _____/_____
Landing Roll
Tic-Tac _____/_____ Tap-Vault _____/_____ Wall Run _____/_____ Pop-Vault _____/_____

Monkey _____/_____ Dash Vault _____/_____ Underbar _____/_____


Vault
Standing _____/_____ ‘Jog’ Vaults _____/_____ Speed Vault _____/_____ Lazy _____/_____
Vaults Vault
Reverse _____/_____ Turn Vault _____/_____ Gate Vault _____/_____
Vault
Precision _____/_____ Cat Leap _____/_____
Jump
Benchmarks (note date attempted, results, etc.)
Workout
Angie

Barbara

Chelsea

Cindy

Dianne

Elizabeth

Fran

Grace

Helen

Isabelle

Jackie

Karen

Linda

Mary

Nancy

Lynne

Kelly

JT

Michael

Murph

Annie
FGB
Tabata this