Standards

Take a look at some of the descriptions below. If you are qualify in the majority in the bullets below then you should chose that category.

NOVICE

If you are somewhere around this level you should consider competing as a BEGINNER

  • If you use bands for pull ups
  • 1-rep max deadlift is less than 250/175 (Male/Female)
  • Mile run is over 10 minutes or have no idea
  • 2000-meter row is over 10 minutes (Male) or 11 minutes (Female)
  • Can’t do double unders consistently
  • Doesn’t have toes to bar yet but can do hanging knee raises
  • If you are new to CrossFit and have been doing it for less than a year

SCALED

Has been doing CrossFit for over a year. Maybe has competed once or twice

  • Can string between 5 to 10 double unders then trips and curses.
  • 1 rep max deadlift is less than 350/250 {Male/Female)
  • Mile run is between 9 – 10 minutes (Male) 10-12 (Female)
  • Starting to get kipping pull up and do 3-5
  • Getting toes to bar and possibly stringing multiples

INTERMEDIATE

The intermediate athlete covers the most broad range of athletes. Been doing CrossFit for over a year, Loves it, Loves competing. Would prefer not to compete with regional or close to regional level athletes

  • Can string double unders
  • Can kip or butterfly pullups
  • Form may not be perfect but can Snatch, squat clean power clean
  • If you know most of the abbreviations on the board. OHS, HSPU, DL DU
  • Can string toes to bar up to 10
  • Will say something like “I did a 15 min amrap” to someone who knows nothing about

CrossFit

  • Knows who Fran, Karen, Grace and Helen are. And always looking to improve your time

STANDARDS below only indicates some of the possible movements and requirements and are just a guideline in developing your team. It is not necessary that all members of the team be required to do these movements or the specific weights. As well, some of the movements and requirements are subject to change within moderate levels.

 

Intermediate:

Main Strengths
Deadlift – 225/185
Snatch 135/115
Clean – 185/135

 

Shoulder to Overhead – 165/115
Front Squats – 185/155
Back Squats – 205/165

 

Additional Skills / Gymnastics
Double Unders
Pull Ups
Toes to Bar
Wall Balls – 20/14
Box Jumps – 30/24
Burpees
KB Swings – 53/45
KB Snatch – 45/35
Rowing
Sit Ups
Ring Rows

Scaled:
Main Strengths
Deadlift – 185/155
Snatch – 115/95
Clean – 165/115

 

Shoulder to Overhead – 135/95
Front Squats – 165/135
Back Squats – 185/155

 

Additional Skills / Gymnastics
Double Unders
Pull Ups
Knee to Elbow
Wall Balls – 14/12
Box Jumps – 24/20
Burpees
KB Swings – 53/45
KB Snatch – 45/35
Rowing
Sit Ups
Ring Rows

Novice:

Strength
Deadlift – 155/135
Snatch 95/65
Clean – 135/95

 

Shoulder to Overhead – 115/75
Front Squats – 135/115
Back Squats – 165/135

 

Additional Skills / Gymnastics
Single Unders
Knee Above Waist
Wall Balls – 14/10
Box Jumps – 24/20
Burpees
KB Swings – 45/35
KB Snatch – 35/25
Rowing
Sit Ups
Ring Rows

 

Wods

WOD #1

‘Paul M Complex’ – Strength Complex that adds movements and skill as performance level elevates

Beginner

5 Deadlifts + 3 Power Cleans 

Scaled

5 Deadlifts +
3 Power Cleans +
1 Shoulder to Overhead

 Intermediate

5 Deadlifts +
3 Power Cleans +
2 Shoulder to Overhead

WOD #2

12 Minute Time Cap

‘Max Out’

Novice – Max Distance Brick Bucket

Carry (80/60)*

 

Scaled – Max Distance Farmers

Carry (150/110)*

 

*- Each athlete in the Novice and Scaled Division on the team will be required to do a Buy In of 10 KB Swings and 10 Goblet Squats before performing movement (Scaled 53/35; Novice 35/25).  Once the object is dropped, the athlete may tag in the next teammate, but that teammate must do the Buy In before moving ahead.

 

Intermediate – Max Distance Team Wood

Lunge Carry (120/90) **

 

** At the end of each lap the team must complete the following: Synchronized Wood Facing Burpees Over Wood

 

WOD #3

 

 

 

Pull and Jump

 

 

 

12 Min AMRAP:

Beginner

Scaled

Intermediate

Wall Balls
Box Step Ups/Jumps Hanging Knee Raises/Pull Ups;
Thrusters

21 Wall Balls (14/10)
15 Box Step Ups (24/20)
12 Hanging Knee Raises
9 Thrusters 75/55

21 Wall Balls (20/14)
15 Box Jumps (24/20)
12 Pull Ups
9 Thrusters 95/65

21Wall Balls (20/14)
15 Box Jumps (24/20)
12 Pull Ups
9 Thrusters115/75