Generally, athletes here progress at their own pace and never really jump into "too much too soon". It's rare that we even recommend people go heavier when they need it.
Either way, we wanted to throw our some of our Prerequisites for different movements.
Think of it like Karate. Even if you have never done it, I'm sure you are aware there are Belts you earn as you progress your abilities.
A bit more challenging in the CrossFit world with so many different areas of focus, but here are some of the things we see the most often.
Pistols (single leg squats)
Shoulder to Overhead (Strict, Push Press, Split Jerk)
Toe touch test = should be able to touch the floor with your knees locked out. Can bend back as needed.
Ankle Dorsiflexion = should be able to touch your knee cap directly forward, 4.5" (F) or 5.5" (M) in front of your toes.
Prone Heel to Butt = while laying on stomach, should be able to, with minimal assistance, should be able to touch your heel to your butt
Wrist Extension = should be able to touch your top of shoulder directly forward, 4.5" (F) or 5.5" (M) in front of your fingers, with your elbow locked.
Shoulder Abduction (out and around to overhead) and Flexion (from hanging, straight out front to overhead) = should be become completely vertical from side and from front or back, with less than 10 degrees of error
This list has a lot of "should's" on it. We are here to keep you moving safely for the rest of your life. Going against this will only make things worse.
If you are thinking "but Ryan, aren't your shoulders messed up?" then you would be correct. I never had anyone to stop me from doing many of the things on the list above. I have had to work backward for almost a full year now, no kipping, no snatching, strength training....and its still barely to the point of no pain with very limited improvements in my ROM. Do not be stubborn like me!
It's our job to teach you (and remind you) of these things, it's your job to stick to them! Keep it safe!