What's Holding You Back?

Identify your #1 CrossFit limiter. Engine, strength, gymnastics, pacing — find out where to focus.

Sex

Age

Bodyweight lbs

CrossFit Training Age

Training Days per Week

Leave blank if unknown. Fill in what you know.

2K Row (mm:ss)

1-Mile Run (mm:ss)

Assault Bike 10-cal (sec)

Enter 1RM values. Leave blank if unknown.

Back Squat 1RM

Front Squat 1RM

Deadlift 1RM

Strict Press 1RM

Squat Clean 1RM

Squat Snatch 1RM

Max Strict Pull-ups

Max Kipping Pull-ups

Max Unbroken Toes-to-Bar

Max Unbroken Double-Unders

Handstand Push-ups (max reps)

Ring Muscle-ups

Have muscle-ups?

Fran Time (mm:ss)

Grace Time (mm:ss)

Cindy Rounds

My biggest struggle in WODs is:

Movement Confidence

Overhead (1 = no confidence, 10 = bulletproof) 5

Gymnastics (1 = no confidence, 10 = bulletproof) 5

Squatting (1 = no confidence, 10 = bulletproof) 5

Cyclical / Machines (1 = no confidence, 10 = bulletproof) 5

Recovery Self-Rating (1 = always beat up, 10 = always fresh) 5

Current injury limitations?

You Are Primarily Limited By

Secondary Limiter

Tertiary Limiter

Your Strongest Category

All Categories Ranked

Interpretation

Targeted Interventions

Note: You indicated current injury limitations. Your results may be distorted by compensatory movement patterns or reduced capacity in categories affected by your injury. Address injury rehab first before aggressively targeting a limiter.

Assessment Methodology

Assessment methodology informed by: CrossFit Games Open performance data (2019-2025), RP Strength capacity benchmarks, USAPL and USAW strength standards by bodyweight, and CompTrain/Mayhem athlete benchmarks. Supplemental data from BTWB aggregate performance statistics.

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Targeted programming fixes for engine, strength, gymnastics, and pacing limiters — with timelines and weekly templates.

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