​
​
An individual's progress in CrossFit is measured by way of reaching and surpassing a myriad of benchmarks. The idea of benchmarks provides a useful incentive and motivation for athletes to continue developing and avoid stagnation.
At 6th Element CrossFit, we take it one step further by providing levels (aka status') of accomplishment in the following 4 focus areas of development:
1. Mobility;
2. Gymnastics;
3. Weight and Power lifting; and
4. Metabolic Conditioning.
We have developed 5 status levels, with each status level becoming gradually more difficult than the last by incorporating increasingly more difficult movement and fitness requirements in accordance with the above 4 focus areas. Before a 6th Element CrossFit athlete can be classified in a particular status level, the athlete will be required to meet every requirement in each status level, starting at Echo Status and progressing to Alpha Status.
ECHO STATUS
1 minute below parallel squat hold (no weight)
Deadlift 0.5 x body weight
Back Squat 0.5x body weight
30 second handstand hold against wall
Strict Bar Dips x 10/5
Strict Pull Ups - 5/3
100 unbroken single skips
Baseline Wod - sub 6min
30 second Hollow Hold
​
​
DELTA STATUS
2 minute below parallel squat hold (no weight)
1 minute handstand hold against wall
Global flexion x 10 swings
Global Extension x 10 swings
Power lifting - body weight for each movement
Weightlifting - 0.5 x body weight
Fran - under 5:50
Cindy - over 17 rounds
Karen - under 9:00
5km run - under 30min
Row 500m - under 1:30min/1:50min
Strict Pull Ups - 10/5
Strict Ring Dips - 15/8
Toes 2 Bars - 20/15
​
​
CHARLIE STATUS
5 minute PVC Overhead Squat (parallel) Hold
Front Planche - 10 seconds
Back Planche - 10 seconds
Alternating Leg Pistol Squat x 10 reps within 1 minute
Strict Handstand Push Up - 10/5
Handstand walk - 10m
Ring L-sit - 1 minute
Bench Press - 1.25x body weight
Squat - 1.25 x body weight
Deadlift - 1.5 x body weight
Weightlifting - bodyweight
1 Bar Muscle Up
1 Ring Muscle Up
5km run (same route as Delta) - sub 25 minutes
Row 1km - sub 3:20/3:50
Amanda- sub 7:15
Diane - sub 5:23
Fran - sub 4:00
Cindy - over 21 rounds
Karen - sub 7:30
​
BRAVO STATUS
Weightlifting - snatch 1.2 x bodyweight, Clean & Jerk 1.5x bodyweight
Powerlifting - deadlift 2.5 x bodyweight, squat 2.2 x bodyweight, bench press 1.7x body weight
Cindy - over 22 rounds
Fran - sub 3:30
Karen - sub 7:00
Amanda - sub 6:45
Diane - sub 4:55
King Kong - sub 4:00
5km run (same route as in Charlie Status) - sub 22min
2km row - sub 7:10/8:10
30 muscle ups for time - sub 5:30
30m unbroken handstand walk
Strict Deficit HSPU 8/3
2min Ring L-sit
​
ALPHA STATUS
Weightlifting - 1.3 x bodyweight snatch and 1.6 x bodyweight Clean & Jerk
Power lifting - deadlift 3 x bodyweight, squat 2.5 x bodyweight, bench 1.8 x bodyweight
Fran - sub 3min
Diane - sub 3:50
Nancy - sub 12:50
Cindy - over 24 rounds
2014 Regionals #6- sub 21 minutes
Amanda - sub 5:40
Karen- sub 6:30
5km run (Same route as in Bravo Status) - sub 20min
2km Row - sub 7min
30 muscle ups for time - sub 4:30
King Kong - sub 3:33
1 Unassisted Handstand Push Up
50m Unbroken Handstand Walk
1 Backflip
1 Front flip
1 L-sit to unassisted Handstand Hold
BEAST MODE - if an athlete is able to achieve every requirement in a status within 1 week, the athlete will achieve "Beast Mode" for that status.