Update: Please click here for heat assignments.
Note: scoring is done cumulatively with each event contributing to a ranking and that ranking added to your total score. The lower your total overall score, the higher you rank. Scores will be published live on the internet. We will discuss movement standards before each event, but special notes on movements are made below.
100 handstand pushups for time was vetoed, but here are the WODs we have in store:
Event 1: “Individual Skill Test”
- Unbroken L-Sit Hold. You get one attempt at holding your feet off the ground. The legs must be straight. Clock starts as soon as you lift your legs off the ground. (2 minute limit)
- 1 minute rest (rest starts immediately after you fail the L-Sit Hold)
- Unbroken Medicine Ball Chest to Bar Pullups. There will be a medicine ball held between your legs (20/14) and for each rep you do with the medicine ball you will get 30 points. If you drop the ball, you can still do chest to bar pullups, but each rep only counts for 1 point. If you drop off the bar at any point, your attempt ends. (2 minute limit)
- 1 minute rest (rest starts immediately after you drop from the bar)
- Unbroken Max Rep Overhead Squats (135 / 95). Bar starts from the ground. You can get overhead however you want and the time starts as soon as the bar moves from the ground. If you drop the bar or the bar touches your shoulders or head after you have it overhead, your attempt ends. (2 minute limit)
- 1 minute rest (rest starts as soon as you drop the bar)
- 500 Meter Row (no limit)
Each event in the skills test is ranked individually and multiplied by .25 to add to your total score. There is no scaling in the skills test. You must start an attempt at the next skill within 5 seconds after your rest break or you will score zero and be forced to move to the next skill.
Event 2: “Stings Like a Bee”
- 275/185lb Deadlift, 6 reps.
- 24 Double Unders
Time cutoff is 7 minutes. If you don’t finish, your score is total number of reps, but you can’t rank higher than someone who does finish.
Event 3: “Death Becomes Us”
- 6 Minute AMRAP of Max Rep Squat Clean Thrusters (115 / 80)
Starting on the first minute, and every minute thereafter, do 7 for men and 4 for women chest to bar pullups. Score is total number of thrusters. And no, you don’t have to do pullups on the last minute. We will not allow a pause between the squat clean and thruster, so no jerking or push pressing. There must be an unbroken movement from the bottom of the clean to the top of the thrusters. You can pause in the bottom of the squat.
Event 4: “The Great Equalizer”
10 Minute AMRAP
- 20 KB Swings (55# / 35#)
- 10 Goblet Squats
- 5 OH Squats (each arm)
A Goblet Squat means you hold the kettlebell in front of you and it is not allowed to rest on your shoulder. Score is total number of reps. On the swings, we are looking for the kettebell to be pointing straight up overhead and the shoulders totally open. If the bell droops, that’s a no rep.
Event 5: “Train Wreck”
- 50 Box Jumps (~30″ / 24″)
- Lunge Length of Mat (~40 Feet). Men hold 52# Sandbag and 55# kettlebell however they want. Women hold 32# sandbag and 35# kettlebell however they want.
- Run 800 Meters with the sandbag.
- 10 Ground to Overhead (135# / 95#)
- 10 / 5 Muscle Ups
The top 5 men and the top 5 women will compete in event five. The final event score counts double given the smaller number of competitors. Bar positions will be determined by who comes back first from the run. Muscle up stations will be chosen in order of ranking g0ing into the final event. For muscle ups we will need the arms to be fully extended at the bottom and see the wrist turned outward. Time cutoff is 25 minutes and whatever place people are is the final place.
bangarang
Outstanding programing all of you that contributed! A true suck-fest in the best traditions of Crossfit!
Good luck to all of the competitors – and by good luck, I mean I hope you don’t have any fatalities!
Live streaming? Or at least updates?
Get some!
we’ll live tweet and update scores in real time on the internet!
I know what I’ll be doing tomorrow afternoon
On event 2 and any other WOD for that matter…if someone scales and finishes the WOD would they rank higher than someone who does the same WOD as RX’d, but doesn’t finish? i.e for ladies on event 2 if one lady does it RX’d but only finishes 4rds and lady #2 does scaled at 135lbs and finishes all 5 rds. Who ranks higher?
if you scale you can’t finish higher than anyone who did it RX’ed even if it’s one rep.
With the med ball C2B pull-ups, are they straight dead hangs, or can you kip?
Are the L-sits on rings or parallettes?
whatever you want.
parallettes
What is the schedule for the events, and time planned between them?
Damn wish I could be there!!!
Ugh… “The Great Equalizer” brings back painful memories. Also, very excited to see “Skill Test” for something different.
On the squat clearn thrusters can you power clean then go into squat or do you have to make it one movement?
“We will not allow a pause between the squat clean and thruster, so no jerking or push pressing. There must be an unbroken movement from the bottom of the clean to the top of the thrusters. You can pause in the bottom of the squat.”
I understand that portion of the movement. I have someone asking if they can power clean the bar, then front squat before moving into the thruster. I understand that once you are in the squat position you must make one movement into the thruster.
Thanks, Brandon.
I understand where you are coming from a bit better now.
A squat clean thruster for this event constitutes pulling from the floor into a full squat clean then thruster-ing(?) out of the bottom of that clean in one fluid motion. Any pause in the squat clean portion will be a no rep.
Power cleaning the weight then performing a thruster is not the same movement.
It is worth noting that pausing before thruster-ing out of the bottom of the squat clean is ok.
Also, judges will be on handto answer any questions and demo rep vs. no rep for each movement.
@Brandon – if you power clean it and land above a full squat, you can ride it down, but there can’t be a pause in the bar movement
No offense intended here, these WOD’s will certainly separate the men from the boys (women from the girls). But why are they so extreme? Theres going to be some MAJOR scaling this weekend. For the record, I like the idea of individual skill tests, but Im not sure how its going to translate to a competition format. Guess we’ll find out. Might be great, might not.
Just my opinion, so take it for what its worth, but isnt CrossFit about folks from all walks of life being able to take part and compete? Maybe Im wrong from a competition event stand point? I know a number of competitors will have NO CHANCE of completing some of this stuff though. Why not keep it simple, throw a Fran/Grace/FGB/Diane/Nancy in there (maybe with a tweak here and there) and let the clock be the ultimate divide (why are we having to give time limits, to fit in the events? Dont make them that hard…). If this is the way we’re going, we should have screenings for the folks signing up to make sure they are capable.
Again, I dont mean to offend because there are obviously going to be some folks that do very well and people who are putting a lot of effort into this event (and who am I to speak negatively when I have done nothing except sit behind my keyboard).
I just feel the questions need to be asked and the debate should be had. Feel free to offer whatever reasoning, because I fail to see the competitive spirit here. More doesnt always equal more is the gist of what Im getting at. We’re gradually starting to think that way in some circles, and I for one hope it does not take this great sport hostage. Im sure the competition will be run smoothly and professionally, but we should at least consider staying close to the core of what makes crossfit so great next time around and allowing the “average joe” at least a shot.
Good luck to all the competitors this weekend. Ill be there cheering you on.
Jake — You raise an interesting point which may lead to some worthwhile debate. Let’s get specific: what are some aspects of the above workouts that you see as unduly extreme?
I’m with you, Jake. I’m competing this weekend and am suprised by most of the events. Clearly, there was a ton of thought put into the events, but I wonder if that is actually counter-productive. Greg Glassman has always stated that “simpler is better” in terms of programming workouts/events. For example, running, burpees, and power cleans are all movements that folks can do, yet they still allow for the “firebreathers” to display their top-tier fitness. When you start mixing in “squat clean thrusters (with 42 chest-to-bar pull-ups) and overhead squats with a (somewhat) heavy kettlebell, things can get a little crazy.
I’m still super excited about competing this weekend, and look forward to challenging myself with some difficult movements. That being said, I wish there were more events similar to Event 2 (deadlift and double-unders) where I could really let loose. Event 5 actually looks awesome, but I think I’ll be on the sidelines for that one . . .
I agree with Jake 100%.
I have been Crossfitting for over a year (almost 2 years) and consider myself a tough competitor, but after looking at the WODs, I’m going in to the competition feeling a little worthless, knowing that as hard as I try, I will not be able to perform well due to the weights being a bit extreme, in my opinion. (ex: 14lb Medball btw legs for C2B pullups) Chin above bar, would be much more “doable” for some people. (not even sure if I’d be able to do this to tell you the truth) I guess if the vast majority can do this, than I’m just really weak.
Oh well. I’m sure everyone will give it their all and have fun doing it. Good luck everyone!
I see here a very reasonable mix of workouts.
CrossFit isn’t just about a little metcon – I’m glad to see movements and workouts which require some skill (and flexibility!) These aren’t nearly as strange or skill specific as many of the games workouts we’ve seen.
Ultimately, if you have good pull-ups and decent mobility, these workouts are extremely doable.
I see a lot of competitions outside of the CrossFit world, and plenty of competitors feel exactly the same way you guys do. Just keep in mind, everyone has to do the same thing. I’ve scratched events at strongman competitions many times, and while it wasn’t a fun experience to do so, when I finally was able to do better, it was extremely rewarding.
Our girls were extremely nervous going into the affiliate cup at regionals last year because of the CTB pull-ups. It was one of the best moments in my CrossFit “career” seeing them pull out those pull-ups when other teams were dropping off.
If you’re unable to complete some of these workouts, and see that most everyone else can, just recognize your weakness, and if you deem it important enough, work on it.
Great discussions and look forward to a weekend full of WODs. Programming was well thought out! Will admit some intimidation at the weights in the workouts (based on knowing my own limits only) but that is CrossFit – Training for the unknown and unknowable. Always a badge of honor to write Rx on the board at our “box” with your time & reps (great comment by Jake R. about strongman competition scratches) so thanks for putting up the challenge CFCharlottesville and thanks too for sponsoring the Boy Scouts of America!
i hope they tested the workouts this year to avoid any last minute mid-event “modifications” like last year.
event one seems “unique” to be kind. i know they did a similar skill test i think for last years hawaii-sectionals. i wonder how well the judging will be on the l-sit. do we need our toes pointed too? why not use a dumbbell instead of a med-ball for the pullups. its gonna be super-awkward for short athletes with short legs. the ohs skill is the one i like best here, the only event/skill that favors stronger athletes. it seems if the cutoff for each skill is two minutes why not make the skill test a 2 minute amrap? event one seems like it will be more frustrating to most athletes than taxing, but we shall see.
event two seems like a revisit to 2k9 mid-atl. regionals wod 3 rounds 10 dl and 50 du.
event three a variation of “fu harlem” or cffb’s “kalsu”.
event four a leg beatdown. anyone who went to last year’s pa,md,de sectionals knows how brutal a 1arm kb squat was w/ a 35kb, its gonna suck worse @ 53 after goblet squats.
event 5-yikes! kyle definately loves to program high rep high box jumps.
2,3, and 4 seem like they will be tough and fun. alot of repeating themes, overhead squats in 2 events and c2b pullups in 2 events.
it’s the only thing i’m good at haha.
@J Forney- Let me reiterate that I DO like the IDEA of the individual skill set in event 1. Im not sure how it will translate to the competitive stage (competitors everywhere, clock is blank, fans not sure who’s winning or losing) but as Jake Rowell said “CrossFit isnt just about a little metcon”. SO I like that the programmers are getting creative there. We’ll see how it translates.
Its also obvious that a lot of thought went into this, so I apologize if I offend at all. This is just my humble opinion in response to a question….
What I would do differently and why:
Event 1- Weighted pull-ups are an advanced movement. IMO (in my opinion) chest-to-bar is unnecessary since we’re already upping the ante. Medball being between the legs instead of a vest Im kind of torn on. I like the skill part of this, just also may be “trying to hard” in the programming.
ALSO, the OH squat weight for an AMRepsAP is extreme. IMO an AMRAP WOD should be a little less than normal Rx’d weight per gender. Instead we UP the Rx’d weight for the games? I get that theres a 2′ cap so you need the weight to be tough enough to reach failure at some point, but theres nothing wrong with 115 for guys and 85 for girls.
Event 2- I LIKE IT! Personally Im a little bias because 275 6x for 5rds would CRUSH me (Im 140 with a max DL of 325lbs). Im not competing, but if I was there would be nothing left of me after this one. What I dont like is why is there a cap at 7′? All that does is diminish the importance of the clock IMO. Why not back the weight down to 250 and let it roll? For the girls, the weight is probably fine. Im nit-picking here.
Event 3- Squat clean thruster?!? HUH? “Jumped the shark” at this point. Assuming that everyone’s back isnt already jacked up from the previous WOD, this dynamic movement has all sorts of potential to get sloppy and dangerous. Its is a lighter weight at least.
Event 4- Another AMRAP. I like the variety though, and this certainly encourages a well rounded training program, but once again we’re going to lose half the field on this one. The ACTUAL CrossFit games threw in the 1-leg squats for those ELITE athletes, and it BROKE a lot of them. Im sure we have some extraordinary folks in the field this weekend, but I dont see Spealer or Holmberg. Why not substitute one of the “girls” in here and rely on the clock to sort ‘em out? Or leave it, this ones not terrible, just another example of trying too hard.
Event 5- Assuming the final few are still all put together, this WOD I can agree with. Its the final heat, only a select few make it, and its BRUTAL. But once again, why the KB AND sandbag? KISS principle.
All in all we make the movements and WODs attainable for 85-90% of the field and let the clock sort ‘em out. Right now as I see it, we’re looking at the opposite. I competed at the Regionals last March. I had only been doing CrossFit for 3 months at that point and I placed 62 out of 172 competitors after Event 1. THATS what CrossFit is about. My weaknesses were exposed in Event 2 and I was DQ’d, but the spirit of competition was such that ANYONE could take it, and the great athletes had to work that much harder. After 4 WODs, the elite will be alone standing. You dont have to make it impossibly hard to have that happen.
On the L-sit holds, the rules don’t state that bringing your legs below parallel ends the time, only a break in the knees and touching the floor, so just to clarify for myself if your legs fall below parallel of your hips your time does not stop?
One concern I had in the programming is that the athlete competing from Charlottesville has a picture of her in an L-Sit as the Athlete Profile and a gymnastics background and now suddenly an L-sit pops up as a skill…
How is the L-sit scored? Is a second of L-sit = to 1 rep of OHS? How are points done for those two movements and the row?
haha. good eye mike
That picture of Gretchen was taken a little over a year ago and well before Superfit last year which had no L-Sits (but did have box jumps in the final event and was completely coincidental with Kyle’s trainer pic also taken months beforehand)
Nice pictures though, right?
Unbroken Medicine Ball Chest to Bar Pullups is probably the dumbest thing I’ve ever seen programmed, not sure if it’s a skill or more of a circus trick. Otherwise I think the programming is good!
Tough, different, looking forward to the challenge guys. The discussion above is good, at the end of the day trying different stuff is part of game, sometimes it works, other times it doesn’t. Looking forward to seeing folks tomorrow, safe travels.
Keep in mind that Im coming from a spectators POV on all of this.
Personally, I want to see these great athletes CRUSH WODs and inspire me to keep getting better. I can guarantee I never try one of these WODs voluntarily on my own (which is my problem not anyone elses). As a fan I want to relate and be in awe of these men and women. THEY DESERVE IT!
Its like in PGA tourneys where they set the pins tough and grow the rough long. I dont want to see -1 win it. I want to see -14 win. (Sorry Im a golfer, which CrossFit has added at LEAST 35 yards to my game BTW
The thing about golf is that its really boring. I do crossfit to push my myself to the limit, this competition should push people to their limits. I don’t want to see a skills demonstration, I want to see blood and sweat and workouts that break normal people. Sounds like you should go watch cirque du soleil and not a crossfit competition.
Overhead squats with a kettlebell are seriously difficult, let alone ones with a 55# bell. Are there scaling options?
Thanks everyone for the generally constructive discussion. I’ll reply to a couple of issues raised above:
I’ll take the blame for med-ball PUs. When Kyle asked me about skills test movements, I had just been doing med-ball rope climbs (it’s fun: you have the med ball between your legs for the ascent and then drop it from the top, placing maximum emphasis on the concentric elements of climbing). I suggested med-ball PUs because they:
1) implement a weighted PU while making good use of the equipment that we have — i.e. lots of med balls, not a lot of dumbbells or weighted vests
2) can be dropped easily and safely, allowing competitors to self-scale the movement so that everyone will get at least a few points for that element of the skills test.
3) it’s just like any other weighted PU (perhaps slightly harder to kip). I promise that your lats will get tired before your hip adductors do, and you won’t feel like you’re in the circus.
The skills-test is, admittedly, not a spectator’s dream. As Jake M. suggested, the skills-test is an attempt to:
1) do something different and unexpected
2) oppose the relatively common misconception that CrossFit = metabolic conditioning
Jake M. is right, it would be ideal if we could have an Rx’d comp and a scaled comp (or maybe weight classes). It would also be nice if we could let everyone finish every work-priority WOD. Unfortunately, time and space constraints have forced us to make some unsatisfying logistical decisions. All of the events (except the skill WOD) can be scaled, and we hope that competitors will make intelligent scaling decisions that will allow them to finish our events within the allotted times and without injuring themselves. There is no shame in scaling, and most people of average ability should be scaling many CF workouts — the fact that you can finish Fran Rx’d (perhaps taking 12 minutes) doesn’t mean that you should do Fran Rx’d. (See Pierre Auge’s article “Getting Scaling Right: A Systematic Method for CrossFit” in “Performance Menu”)
Variety and complexity are the spice of CrossFit life. I assure you, if we had a pool, we would have included swimming and log-rolling as events. By next year, if we have enough empty kegs and a large enough sandbox, we’ll have a keg toss.
I hope that you all enjoy yourselves at our event tomorrow.
VERY thorough explanation, thanks for being a stand up guy and having this discussion. Im sure it will work out fine. Knowing the constraints and parameters is something Im not privy to sitting at my computer.
I look forward to being there tomorrow!!! Good luck everyone!!!
@ Jeremy – I was simply using a golf tournament as an analogy because of the similarities in how programming affects the athletes AND competition/Event as a whole. I can appreciate your opinion on spectators view, but I’d rather relate to whats going on (in my own training, be inspired, and watch people succeed) instead of watching folks get beat down all day. Just my preference though.
Let’s get working on those empty kegs when I get back!