LifeTime Legend is a competetive program to motivate you to a new level. Overall skill, endurance and strength will be tested to the max. There are Levels 1-6 for you to strive for. Be proud of your level and show it off. Each Level you achieve will earn you a new prize to show everyone your status. Strive to become a Warrior, a Ninja, and maybe someday you'll be a Legend.
Don't think you'll walk up and easily pick up your Warrior prize. It will take you time and training to reach each of the higher levels. Legend Training & Testing classes will be offered for you to learn proper safety and technique when doing complicated movements. Use CrossFit, Ntensity and Legend Training classes to prepare yourself for your Legend Testing. Note: You do not, and are probably not able to due to time constraints, have to test all touchstones in one day. The Legend program is designed to keep you motivated for a long time. Good Luck!
LifeTime Legend Testing & Training Schedule
All the movements involved are listed below with a description of each.
Chelsea
30 minute workout : Every minute, on the minute, you complete 5 pull ups, 10 push ups, 15 air squats. If it takes longer than a minute, you rest for the remainer of the minute and restart in the following minute. To pass this test, you must be able to go 30 minutes without needing to take a minute off. (never going over the minute to complete the movements)
Fran
21-15-9 of Thrusters (95/65) and Pull Ups. Athlete completes 21 of each movement, 15 of each, and 9 of each. A thruster is a front squat into a shoulder press. Athlete must lift the bar off the ground to start each set. The pull up's range of motion is completely straight elbows in the bottom, to chin above the bar in the top. The athlete is allowed to complete any form of pull up, as long as the range of motion is held.
Helen
3 Rounds for time of: 400 meter run (3 laps on Lifetime track, middle lane), 21 American Kettlebell swings (24kg/16kg), 12 Pull Ups. The kettlebell swing comes up over head- must be straight up and down above the athlete's ears, with arms fully extended in the finish. Pull up range of motion is completely straight elbows in the bottom, to chin above the bar in the top. The athlete is allowed to complete any form of pull up, as long as the range of motion is held.
Mary
20 minute AMRAP (as many rounds as possible in 20 minutes) of 5 Handstand Push Ups, 10 Pistols, 15 Pull Ups. Handstand Pushups are completed against the wall- range of motion starts with fully extended elbows, next, lowering head to ground, and returning to fully extended elbows. Pistols are a one legged air squat. Starting with the hips fully extended, one leg off the ground, the athlete descends to crease of hip below crease of knee, and finishes with hips fully extended. The leg that is off the ground can never touch the ground, and the athlete may not hold it up with their hands. Pull up range of motion is completely straight elbows in the bottom, to chin above the bar in the top. The athlete is allowed to complete any form of pull up, as long as the range of motion is held.
1 mile Run
LifeTime's Track, 12 Laps, Middle Lane
400 m Run
LifeTime's Track, 3 Laps, Middle Lane
Air Squat
Athlete initiates movement with fully extended hips- squatting until the crease of their hip is lower than the crease of their knee, and finishing with the hips re-opening completely.
Back Squat
Bar goes across upper back. Athlete initiates movement with fully extended hips- squatting until the crease of their hip is below the crease of their knee, and finishing with fully extended knees and hips.
Bench Press
While on a bench on their back, the athlete lowers a weighted barbell to touch their chest, then pushes it back up until arms are straight.
Dead Lift
The athlete lifts a weighted barbell off the ground until hips and knees are fully extended. This movement must be executed with a stable back. Athlete may drop the bar from the top.
Handstand Push Up
Executed with feet up against the wall (back to wall). Athlete starts with arms fully extended, then descends until their head touches the ground, then presses to fully extended elbows in the finish. The athlete's feet must remain on the wall through the duration of the movement.
Hanging from Bar L-Sit
While hanging from a pull up bar, the athlete hinges from the waist with legs fully extended. Legs must remain straight, with feet at the level of the athlete's hips, for a static hold.
Kettlebell Snatch (each arm)
Starting with the kettlebell in one hand, the athlete combines a swing, press, and clean, moving the kettlebell from the hang position to full extension overhead without stopping at the shoulder. Full extension is shoulders and elbows fully extended with the kettlebell directly over the athlete's ear.
Muscle Up
A gymnastic movement executed on gymnastic rings. The athlete starts hanging from the rings with arms fully extended. Next, they complete a pull up and pull the rings under their arm pits into the bottom of a dip. Finally, pressing out of the dip to find full extension of the elbow above the plane of the rings.
Muscle Up into L-Sit
After completing the muscle up, the athlete maintains stability in the top of the dip. From this position, they hinge from the waste with straight legs until their legs are paralell to the ground. Legs must be fully locked out and parallel to the ground for the hold to count.
Olympic Sit Ups
Athlete completes a sit up where both the torso and lower limbs raise at the same time- finishing in the boat position in the top. The movement is initiated with shoulder blades and heels on the ground.
Overhead Squat
Holding the bar fully locked out overhead in a snatch grip, the athlete completes a squat.
Paralette L-Sit
Holding a stable postion at the top of a dip on parallel bars, the athlete hinges at the waste, holding fully extended legs parallel to the ground.
Power Clean
The athlete lifts a weighted barbell off the ground aggressively, catching it at the shoulder in the front rack position. In the power clean, the athlete is not allowed to drop below paralell in the catch. Athlete must stand up to fully extended hips and knees before dropping the bar.
Pull Up
Hanging from a pull up bar with fully extended arms, the athlete pulls their body up until their chin is above the bar. Any form of kipping is allowed, as long as the athlete is touching nothing but the bar.
Pull Up (Chest to Bar)
Chest to bar pull ups are executed exactly the same as a regular pull up, but the athlete must physically touch their chest (below the clavicle) on the bar.
Push Up
Starting in the plank position, the athlete lowers themselves to the ground, maintaining rigidity in their body. Once the athlete has hit both their hips and chest on the ground (without relaxing on the ground), the athlete presses back to the starting position, with hips and shoulders raising at the same rate.
Ring Dip
Starting at the top of a dip on the rings, the athlete lowers themself until their shoulder is just below their elbow joint, then fully extends to the starting position, with elbows fully extended. The athlete is not allowed to touch anything but the rings.
Ring Handstand Push Up
With the rings positioned 2-3 inches off the ground, the athlete kicks up into a handstand, wrapping their legs around the ropes securing the rings. Starting with their body (elbows, shoulders, hips, and knees) fully extended, they lower their head to the ground, and then press back to the starting position.
Ring L-Sit
Holding a stable postion at the top of a dip on gymnastic rings, the athlete hinges at the waste, holding fully extended legs parallel to the ground, while maintaining stability in the top of dip.
Ring Push Up
Starting in the plank position holding gymnastic rings suspended 2-3 inches off the ground, the athlete lowers themselves toward the ground, maintaining rigidity in their body. Once the athlete's hips and chest break the plane of the rings, the athlete presses back to the starting position, with hips and shoulders raising at the same rate.
ROM
Range of Motion
Rope Climb
Starting on the ground, the athlete ascends a rope with the safe technique of their choice. The athlete must touch the chain holding the rope up, and fully descend the rope safely for the climb to count.
Row
2K/5K Endurance, 500m Sprint
Russian Kettlebell Swings
Starting with the kettlebell in both hands, in the hang position, the athlete aggressively extends their hips to swing the kettlebell up to chest level, with arms fully extended.
Sit Up
With feet flat on the floor, the athlete completes a full sit up. Complete range of motion starts with shoulder blades on the floor, finishing with chest touching thighs.
Squat Clean
The athlete lifts a weighted barbell off the ground aggressively, catching it at the shoulder in the front rack position in a complete squat. In the squat clean, the athlete is required to drop below paralell in the catch. Athlete must stand up to fully extended hips and knees before dropping the bar.
Squat Snatch
This is the most technical movement you will find in the Legend's program. To complete a squat snatch, the athlete powerfully lifts a loaded barbell from the ground (using a snatch (wider than shoulder) grip) directly overhead (no stopping at the shoulders!) using mostly their legs and hips. To complete a squat snatch appropriately, the athlete must land in the bottom of a full squat (below parallel) and stand up completely with the bar to get credit for the lift.
Swim
The athlete may use any stroke. The swim is to be completed in Lifetime's pool.
Thruster
Athlete must power clean the bar to the starting position. A thruster is a front squat in to an shoulder press. The range of motion the athlete is required to complete includes going below parallel in the squat, and pushing to fully extended knees, hips, shoulders, and elbows in the top. The bar needs to finish directly over the athlete's ears in the top of the press.
Unbroken
Completing a set of any movement without stopping.
Weighted Pull Up
A weighted pull up has the same range of motion requirement as a regular pull up. Weight is strapped to the athlete either in the form of a weight vest or hanging from a weight belt.