Benchmark weights for various lifts.

Michael Homburger · 05-16-2006, 10:48 AM

I've seen it mentioned that a 2x bodyweight deadlift is an indicator of decent general fitness and I was wondering what the equivalent BW multiples would be for the squats (over-head, front, and back), clean, clean and jerk, and snatch. Anyone got an opinion?

Allen Yeh · 05-16-2006, 11:27 AM

http://www.crossfitnorth.com/skill_level_training.htm

Take a look...interesting stuff.

Chris Forbis · 05-16-2006, 12:17 PM

http://home.comcast.net/%7Ejoandbryce/hwgdami.htm
http://danjohn.org/lincolnowesme.pdf
http://danjohn.org/goldsilver.html

I used some of the above links to calculate the spreadsheet below. You can change the field at the top to have it adjust the weights to your bodyweight. 1 rep max on the left, 5 rep max on the right.

Mine is not nearly as robust as the link Allen provided. Thanks for that, Allen!

(Message edited by forbis316 on May 16, 2006)

Chris Forbis · 05-16-2006, 12:42 PM

I also forgot, but Josh Everett posted this as well.

Michael Homburger · 05-16-2006, 01:00 PM

Thanks guys!

David Werner · 05-16-2006, 01:34 PM

Thanks for posting our link Allen.

I developed those skill levels with all 10 general physical athletic skills in mind. There are several places on the net and in print where you can find suggested levels of strength - squat, bench, dead, press etc. - or stamina - reps with pushups, pullups, situps, burpees ... All of those seemed very limited though.

Nothing was available to suggest how hard one should be able to work at a certain level of strength, or when it's appropriate to work on higher level skills. I've seen many people try to get a muscle up when they don't yet have a single full depth dip.

The skill levels are in no way complete teaching progressions. They provide a way to measure most of the 10 general physical skills, they provide for both near and long term goal setting, and they provide a reality check for those who are over-developed in one area or deficient in another.

Crossfit workouts are the way to develop balanced athleticism. These skill levels are my attempt at defining what that balance should be.

The Crossfit community may also get competetive about the skill levels ;)

Regards
Dave Werner
Crossfit North

Josh Brehm · 05-16-2006, 01:38 PM

After looking at the CFN chart, I have to ask, who's considered elite by those standards?

Dave Rounsevelle · 05-16-2006, 01:53 PM

So, I'm checking these out. I'm wondering how many do you have to get of the group to be a level IV?? There are 18 tests. Do you have to make all 18 to be a level IV?? or any level?? I can see my weakness's. (core)
The April 2003, Crossfit journal has some, but they are difficult to make just the lowest score. I was thinking that after my MX season-ending in late Sept, That I would work on these (the crosfit standards in April 2003 issue) till the end of the year seeing how far I could go.
And on the bodyweight DB swing-I've never scene a DB that big. I think the biggest I've scene is a 150.
Good stuff!!

David Werner · 05-16-2006, 02:30 PM

Yes the athlete has to do ALL of the tests in a skill level. Within a 30 day period

That is the whole point.

And noticing your weak spots is the other whole point. (chanelling Yogi Berra)

For almost everyone, trying for level IV is not where to start. IV will take years of work. That's why it's "elite".

But Dave, where do you see bodyweight DB swings? I've never heard of that.

Dave Werner
Crossfit North

Josh Brehm · 05-16-2006, 02:57 PM

David,

What's the reasoning behind having the back lever for the L4 core test instead of a front lever?

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05-16-2006, 10:48 AM	#1
Michael Homburger Member Profile: Join Date: Sep 2005 Location: Toronto Ontario Posts: 65	I've seen it mentioned that a 2x bodyweight deadlift is an indicator of decent general fitness and I was wondering what the equivalent BW multiples would be for the squats (over-head, front, and back), clean, clean and jerk, and snatch. Anyone got an opinion?

05-16-2006, 11:27 AM	#2
Allen Yeh Member Profile: Join Date: Feb 2005 Location: reston va Posts: 768	http://www.crossfitnorth.com/skill_level_training.htm Take a look...interesting stuff.

05-16-2006, 01:00 PM	#5
Michael Homburger Member Profile: Join Date: Sep 2005 Location: Toronto Ontario Posts: 65	Thanks guys!

05-16-2006, 01:34 PM	#6
David Werner Affiliate Profile: Join Date: Oct 2002 Location: Seattle WA Posts: 399	Thanks for posting our link Allen. I developed those skill levels with all 10 general physical athletic skills in mind. There are several places on the net and in print where you can find suggested levels of strength - squat, bench, dead, press etc. - or stamina - reps with pushups, pullups, situps, burpees ... All of those seemed very limited though. Nothing was available to suggest how hard one should be able to work at a certain level of strength, or when it's appropriate to work on higher level skills. I've seen many people try to get a muscle up when they don't yet have a single full depth dip. The skill levels are in no way complete teaching progressions. They provide a way to measure most of the 10 general physical skills, they provide for both near and long term goal setting, and they provide a reality check for those who are over-developed in one area or deficient in another. Crossfit workouts are the way to develop balanced athleticism. These skill levels are my attempt at defining what that balance should be. The Crossfit community may also get competetive about the skill levels ;) Regards Dave Werner Crossfit North

05-16-2006, 01:38 PM	#7
Josh Brehm Member Profile: Join Date: Mar 2005 Location: Dallas Oregon Posts: 560	After looking at the CFN chart, I have to ask, who's considered elite by those standards?

05-16-2006, 01:53 PM	#8
Dave Rounsevelle Departed Profile: Join Date: Jan 1970 Posts: 92	So, I'm checking these out. I'm wondering how many do you have to get of the group to be a level IV?? There are 18 tests. Do you have to make all 18 to be a level IV?? or any level?? I can see my weakness's. (core) The April 2003, Crossfit journal has some, but they are difficult to make just the lowest score. I was thinking that after my MX season-ending in late Sept, That I would work on these (the crosfit standards in April 2003 issue) till the end of the year seeing how far I could go. And on the bodyweight DB swing-I've never scene a DB that big. I think the biggest I've scene is a 150. Good stuff!!

05-16-2006, 02:30 PM	#9
David Werner Affiliate Profile: Join Date: Oct 2002 Location: Seattle WA Posts: 399	Yes the athlete has to do ALL of the tests in a skill level. Within a 30 day period That is the whole point. And noticing your weak spots is the other whole point. (chanelling Yogi Berra) For almost everyone, trying for level IV is not where to start. IV will take years of work. That's why it's "elite". But Dave, where do you see bodyweight DB swings? I've never heard of that. Dave Werner Crossfit North

05-16-2006, 02:57 PM	#10
Josh Brehm Member Profile: Join Date: Mar 2005 Location: Dallas Oregon Posts: 560	David, What's the reasoning behind having the back lever for the L4 core test instead of a front lever?