After the huge success of our first in-house comp earlier this year we have decided to open up to non-members too.
Grab a friend of the opposite sex, choose a division (no sand-bagging) and get ready to throwdown!
To help you choose the right category we have attached the movement standards below: You will see there are no complex gymnastics (no HandStands, no PU/C2B or MU) so we hope this will help many of you aim for the RX category (no dubs either)
- If you did any workouts in the Open at RX you should definitely be doing RX for this! Not all the barbell movements listed are certain to appear on the day…
If you are new to CrossFit and this is your first competition than this is the category for you.
Barbell: C&J: 50/30, Snatch: 40/25, Deadlift: 70/50
Dumbbell 15/10
Knee Raises
Wall Ball 3 (M & F)
You’ve got the basics down. Maybe you’ve entered a scaled comp. You’ve probably dabbled in the heavier weights on the bar but not mastered all the gymnastic movements. This is the category…
Barbell: C&J: 60/40, Snatch: 50/30, Deadlift: 80/60
Dumbbell 15/10
Knee Raises (Lower volume T2B is optional)
Wall Ball 6/3
As intermediate but minimum combined age of 75. Youngest 35+
You may have been doing CrossFit a little while now. There are no pull-ups/Chest-to-bar or Muscle ups to contend with. Nor any handstands. At least 1 athlete on the team should have Toes-to-Bar. This is not an elite standard RX, very much a local box competition. If you do some WODs at RX you should certainly be entering the RX category here.
Barbell: Clean: 70/50, Snatch: 60/35, Deadlift: 100/70
Dumbbell 22.5/15
Toes-to-Bar (at least 1 athlete)
Wall Ball 9/6
Timings:
There will be 4 workouts on the day (+ a bonus challenge).
4 Heats (2 RX and 2 Scaled taking place on Saturday) and (2 Intermediate and 2 Masters taking place on the Sunday). 6 Teams per heat so just 12 Teams of 2 in each category.
Briefing at 9:00 and first workout kicks off at 10:00
Last workout should finish around 3:30.
Podiums etc around 4pm - Prizes for all podium places.
Facilities:
- On-site cafe serving fresh coffee, smoothies and shakes and selection of hot and cold food.
- Warm-up area
- Free admission for spectators
£60 per team
IN AN 8 MINUTE WINDOW COMPLETE THE FOLLOWING:
1KM (1,000m) ROW BUY-IN
THEN IN THE REMAINING TIME MAX BURPEE OVER ROWER
THERE ARE TWO SCORES FOR THIS WORKOUT
MAX BURPEES OVER ROWER
1 ESTABLISH MAX CLEAN
1 ESTABLISH MAX SNATCH
IN 7 MINUTES COMPLETE THE FOLLOWING AMRAP:
♀ 6 DEADLIFTS, 6 SHUTTLE RUNS
6 SYNCHRO AIR SQUATS
♂ 6 CLEANS, 6 SHUTTLE RUNS
6 SYNCHRO AIR SQUATS
SCALED: 50KG, MASTERS/INTERS: 60KG RX: 70KG
CHIPPER, FOR TIME (10 MIN TIME CAP)
80 WALL BALLS
60 TOES-TO-BAR
40 DB SNATCH
2 LENGTHS SYNCHRO FRONT RACK WALKING LUNGES
Scales:
Wall Balls: RX: 9/6, I&M: 6/3, Scaled: 3/3. 10ft & 9ft M/F.
Toes-to-Bar: I&M 60 Knee Raise or 1 T2B = 2 reps (30 Toes-to-bar = 60 reps). Scaled: 60 Knee Raise
DB Snatch: RX: 22.5/15, All other: 15/10
F/R lunges: Scaled= 1 Dumbbell each, All other: 2x dumbbells each
MAX BIKE ERG DISTANCE
WHILST PARTNER HOLDS GLASS ON PLATE IN WAITER HOLD
No news yet.
No schedules published yet.
