Event description

Advanced (Rx): You perform 90%+ benchmark workouts with Rx weights and movements. Muscle ups, handstand push ups, and all advanced movements could be programmed in this division, someone in your duo will need to be able to do them (not necessarily both members). Common WODs you should be able to do Rx are Fran, Elizabeth, Diane, Grace, Isabel, and Mary. Here is a list of common weights and movements that standard competitors should be able to do for reps:

Advanced [RX]

  • Chest to Bars
  • Toes to Bars
  • Strict Handstand Push Ups
  • American Kettlebell Swings (24/20kgs)
  • Double Unders
  • Snatch / Clean & Jerk (60/45kgs)
  • Thruster (60/45kgs)
  • Deadlift (120/80kgs)
  • Pistol Squat
  • Rope Climbs


Intermediate: You perform roughly 50% of the movements Rx but modify many classic WODs due to strength or gymnastic necessity. People in this division can generally do a kipping pull up Handstand push ups are modified in this division. Traditionally scaling involves a reduction in the weight from Rx by approximately 25% (If the Standard division was doing 45/30kg thrusters, intermediate would be doing 35/20kgs). Double unders are optional and sometimes allowed in combination with single unders.

Intermediate 

  • Pull Ups
  • Toes to Bars
  • Kipping Handstand Push Ups
  • American Kettlebell Swings (20/16kgs)
  • Double Unders
  • Snatch / Clean & Jerk (50/35kgs)
  • Thruster (50/35kgs)
  • Deadlift (100/60kgs)
  • Rope Climbs


Novice (Beginner): You perform 80% of the movements scaled. Pull ups are all assisted (bands, jumping pull ups, ring rows). Weights lifted are significantly less than Rx, 30/20kg Thrusters for example. Full ROM push ups may be difficult, box jumps are generally steps ups, wall ball shots are with a lighter ball or to an 8′ or 9′ target. Single unders only or heavy rope singles. Toes to bar are not expected and hanging knee raises or sit ups are substituted. ROM standards are encouraged but competition is friendly, mobility restrictions are tolerated, and we are here to have fun! 

Scaled

  • Ring Rows
  • Leg Raise
  • American Kettlebell Swings (16/12kgs)
  • Single Skips
  • Snatch / Clean & Jerk (40/25kgs)
  • Thruster (40/25kgs)
  • Deadlift (60/45kgs)
  • Jumping Pull Ups

 

*All Registration fees are final and non-refundable 

*For any questions contact us on info@crossfitdungeon.com