Competition on 5/19
bostonwolf
Posts: 3,038 Member
I'm doing a competition at Crossfit 2A in Acton MA. My last comp was there and they tend to do a really good job with the WODs. This is a male/female team competition. These are the scaled WODs
WOD1: Titan
6 minutes max-weight 3 reps front squat from the floor. Squat below parallel, bar must be in rack position.
My challenge here is going to be my rack position. Working on it quite a bit this week and as any small improvements I can make are going to mean added lbs to my total.
RX is Overhead Squats
WOD2: Pet Rock
50 Hand Release Push Ups
50 Box Jumps 20 inches (step ups allowed)
50 95# deadlifts (women) or cleans (men)
50 burpees to plate (do a burpee and jump to tap a plate then do another)
50 single unders for each partner
non-working partner has to hold a 35# kettlebell. Both feet must remain on the floor, can't rest on your foot, one hand on it at all times. 15 second penalty if it touches the ground (you stop all activity for 15 seconds.)
WOD 3:
2 minutes AMRAP Ab Mat Situps (fingers much touch behind you and in front of your feet.)
30 second rest
5 minute AMRAP
10 kb swings 35/53
10 lunges
10 65# strict press/clean
Floating WOD (do it at some point during the day before WOD 3)
1 minute max atlas ball lifts (90 for men, 60 for women)
WOD1: Titan
6 minutes max-weight 3 reps front squat from the floor. Squat below parallel, bar must be in rack position.
My challenge here is going to be my rack position. Working on it quite a bit this week and as any small improvements I can make are going to mean added lbs to my total.
RX is Overhead Squats
WOD2: Pet Rock
50 Hand Release Push Ups
50 Box Jumps 20 inches (step ups allowed)
50 95# deadlifts (women) or cleans (men)
50 burpees to plate (do a burpee and jump to tap a plate then do another)
50 single unders for each partner
non-working partner has to hold a 35# kettlebell. Both feet must remain on the floor, can't rest on your foot, one hand on it at all times. 15 second penalty if it touches the ground (you stop all activity for 15 seconds.)
WOD 3:
2 minutes AMRAP Ab Mat Situps (fingers much touch behind you and in front of your feet.)
30 second rest
5 minute AMRAP
10 kb swings 35/53
10 lunges
10 65# strict press/clean
Floating WOD (do it at some point during the day before WOD 3)
1 minute max atlas ball lifts (90 for men, 60 for women)
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Replies
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Ooh that looks like a great competition. Atlas ball lifts...random but cool.0
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i love all those movements. that sounds fun. i've never worked with atlas balls.0
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It is the only time where bending your knees inwards is kinda OK
I'm going to throw one around a bit today. I'm hoping that I can just pop the 90lb one right up onto my shoulder.0 -
Tested the front squats today. Could do 155. 165 hurt like a ***** so I dumped it, but I could probably get it if I suck it up.
Doing Pet Rock with my partner tomorrow. Should be fun!0 -
My partner and I did Pet Rock the other day. It was pretty fun and we formulated a decent plan of attack.
She's not great at push ups so the plan is for me to get 30-35 of them and then have her finish. I'll then start on the step ups. As tall as I am, a 20 inch step up is essentially rest for me. I will probably start the cleans (got 20 at a fast pace when we practiced) and hopefully she can finish and I can motor through the burpees. Surprisingly enough those were not too bad for me. I stopped to rest for a bit but during the comp I'll probably go as hard as I can. Jump rope is pretty much self explanatory.
We finished in 11:40 or so. I want to get closer to 10 minutes.0 -
Competition went pretty well. We finished 36th out of 47 teams. We did very well in WOD 1 (18th) and the Atlas ball (20th) and were at the bottom in WOD2 and 44th in WOD3.
Clearly we are both strong as hell but need cardio work
It was a lot of fun and I am not all that sore today, so added bonus. Last competition I was so sore I could barely move the next day. I take this as a sign that I am getting stronger!0
