The WODs will be announced the Friday prior to the competition, in what I believe to be true CrossFit spirit, so in order to give everyone a fair shot at registering in the division that fits their fitness level, below is a brief description of weights/movements /skills you should be comfortable with in order to compete:
If you are thinking about competing in the RXd division, then you should be comfortable with the following bodyweight movements: handstand pushups, ring dips, pistols, chest to bar pull ups, toes to bar, rope climbs, double unders, and box jumps (30” guys/24” gals). As for barbell movements, think of any typical CrossFit benchmark WOD (the ladies for example)…what weight is on the barbell for the cleans/snatches/thrusters/deadlifts/shoulder to overhead/front squat/overhead squat/back squat/bench press/kettlebell swing/SDLHP? Can you do those weights? If so, then RX’d is for you! If you scale some of the ladies, or some of the bodyweight and skill stuff give you trouble, then sign up for scaled division. All that being said, that does not mean that all of those movements will show up that weekend, but CrossFit is about being prepared for the unknowable, so be ready for anything…and by anything I mean anything you may see in CrossFit workouts…not ring pushups with the strap hanging around someone’s neck while they lean over a plyo box…just so you know.
Now, I have left off a few things, so just to clarify, there will be no muscle ups, as much as I love them, the venue will not allow for them this time. There will be no swimming, so leave your goggles at home. There will be no handstand walks…they are fun, but not included in the programming.
If you are thinking about competing in the RXd division, then you should be comfortable with the following bodyweight movements: handstand pushups, ring dips, pistols, chest to bar pull ups, toes to bar, rope climbs, double unders, and box jumps (30” guys/24” gals). As for barbell movements, think of any typical CrossFit benchmark WOD (the ladies for example)…what weight is on the barbell for the cleans/snatches/thrusters/deadlifts/shoulder to overhead/front squat/overhead squat/back squat/bench press/kettlebell swing/SDLHP? Can you do those weights? If so, then RX’d is for you! If you scale some of the ladies, or some of the bodyweight and skill stuff give you trouble, then sign up for scaled division. All that being said, that does not mean that all of those movements will show up that weekend, but CrossFit is about being prepared for the unknowable, so be ready for anything…and by anything I mean anything you may see in CrossFit workouts…not ring pushups with the strap hanging around someone’s neck while they lean over a plyo box…just so you know.
Now, I have left off a few things, so just to clarify, there will be no muscle ups, as much as I love them, the venue will not allow for them this time. There will be no swimming, so leave your goggles at home. There will be no handstand walks…they are fun, but not included in the programming.
TEAM CROSSFIT JENKS
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