Hello everyone.
So this is going to be interesting – blending competitor groups together can be tricky and the scaling has to be appropriate so that everyone’s got an equal shot. I think that the WODs do this pretty well – but that remains to be seen! The format is also a bit different this year for the “Open” division, so that will be a new test. Check out the events below.
Turts
Watch the Zone Games online: http://www.ustream.tv/channel/crossfit-test
Novice WODs –
WOD 1 – “Gracilla” – this is a take off of the classic “Grace” workout… we’ve spiced it up with some barhop burpees to see what will happen!
For time:
- 20 floor to overhead (55/75)
- 20 barhop burpees
- 10 min time cap
- WOD 2 – Ball and Chain
- For time:
- 20 over-box jumps (12/20”)
- 30 kettlebell swings (20/35)
- 400m ball run (10/14)
- 3 lengths of gym walking OH lunge (with ball – 10/14)
- 20 min time cap
Open WODs
WOD 1: Power progressions
- Each wod scored separately
a. 2rm Snatch (power or squat, NO press – out!)
- 4 attempts
- 20s time frame to complete both reps
- each successive attempt ON 2min
- Intermediate scaling – girls +25lb, guys +15lb on their best lift
- Tied score goes to the person with the lighter bodyweight
b. rest until 8 min on clock
c. Barhop Burpees
- 2 min max reps
- Intermediate scaling – girls + 5, guys +5 on their total
- Tied score goes to the taller athlete
d. 60 second rest
e. Box Jumps
- 1 min max box jumps (20/24)
- Extension on or above the box
- Intermediate scaling – girls + 5, guys +5 on their total
- Tied score goes to the shorter athlete
f. 60 second rest
g. Rowing
- 2 min max metres
- Intermediate scaling – girls + 30m, guys +50m on their total
- Tied score goes to the lighter athlete
WOD 2 – “Roughneck” – 20 min time cap
Open women
For time –
5 rounds of:
- 8 pullups (int)/ 10 pullups (Adv)
- 8 push press (55/75)
Then:
- 400m run with medball (10/14)
- 15 ballshots to dot on wall (10/14) – does not have to be full squat but MUST hit dot!
Open men
For time –
5 rounds of:
- 8 pullups (int) / 10 pullups (Adv)
- 8 push press (85/115)
Then:
- 400m run with medball (14/20)
- 15 ballshots to dot on wall (14/20) – does not have to be full squat but MUST hit dot!
Standards
Movement standards are straightforward for most of the exercises – there will be time dedicated to discussing the movement standards prior to the start of each group’s WODs. Feel free to ask questions as needed in the comments section on this blog too!
Gonna be a great day gang, if you’re not competing, pop on down for some food and to judge/cheer on our awesome competitors!
Turts.
What am I going to eat?
We have lots of food that will be provided throughout the event. We will fire up the BBQ at lunch and after all the workouts are completed with burgers, smokies and weiners. There will be fruit, vegetables, nuts and sweets to snack on throughout the day.
If you would like to bring anything to share with the group, please do!
