Ok having wrote probably an excessive long aricle under "Fitness Training" I wanted to put the standards of fitness benchmarks that Crossfit recommends. Understand that these are your initial goals to help meet the demands of the ten elements of fitness. Thought I would put these in here to compare your goals versus theirs.
20, 25, and 30 pull-ups; 50, 75, and 100 push-ups; 20, 30, 40, and 50 dips;
1, 2, 3, 4, and 5 consecutive trips up the rope without any use of the feet or legs.
At fifteen pull-ups and dips each it is time to startworking regularly on a “muscle-up.” you can search Xfit website for instructions on how to do one.
While developing your upper body strength with the pull-ups, push-ups, dips, and rope climb, a large measure of balance and accuracy can be developed through
mastering the handstand. After you can hold a handstand for several minutes without benefit of a wall or a spotter it is time to develop a pirouette. A pirouette is lifting one arm and turning on the supporting arm 90 degrees to regain the handstand then repeating this with alternate arms until you’ve turned 80 degrees. This skill needs to be practiced until it can be done with little chance of falling from the handstand. Work in intervals of 90 degrees as benchmarks of your growth – 90, 180, 270, 360, 450, 540, 630, and finally 720 degrees.
Walking on the hands is another fantastic tool for developing both the handstand and balance and accuracy. You want to be able to walk 100 yards in the handstand without falling.
Competency in the handstand readies the athlete for handstand presses. Their hierarchy of difficulty is
1. bent arm/bent body (hip)/bent leg;
2. straight arm/bent body/bent leg;
3. straight arm/bent body/straight leg, bent arm;
4. straight body/straight leg;
5. and finally the monster: straight arm/straight body/straight leg.
The trunk flexion work in gymnastics is beyond anything you’ll see anywhere else. Staples are situps and L-holds or L-sits. The “L” hold is nothing more than
holding your trunk straight, supported by locked arms, hands on bench, floor, or parallel bars, and hips at 90 degrees with legs straight held out in front of you. You want to work towards a three minute hold in benchmark increments of 30 seconds – 30, 60, 90, 120, 150, and 180 seconds.
We recommend Bob Anderson’s Stretching. This is a simple no nonsense approach to flexibility.
I take no credit for this recommendation and all of this can be found at http://library.crossfit.com/free/pdf/CF ... 042012.pdf. It further discusses the Olympic lifts, nutrition, etc. and I highly recommond reading this article.