The Competition Team programming is for athletes whose expressed goal is higher level competition. Competitions have evolved past the big stage of CrossFit games and have become available for all levels of athletic ability. Sawed-Off CrossFit recognizes this and has created a list of standards that apply to the typical “Rx” or “Scaled” divisions found in competitions now. The program is designed to attack athletes’ specific weaknesses and turn those weaknesses into strengths.
We ask our athletes to “Trust the Process” and be a good example for other athletes to follow. We typically recommend at least 6 months of CrossFit experience prior to starting the program. The standard for “Rx” and “Scaled” athletes is shown below. All reps unbroken unless specified Otherwise. Muscle Ups and HSPUs capacity is mandatory for RX athletes. To be considered for RX program you must possess 17 out of 20 Requirements. To be considered for the scaled program athletes must possess 13 out of the 16 requirements.
|MALE RX||FEMALE RX||MALE SCALED||FEMALE SCALED|
|STRICT PULL UPS||12||8||6||3|
|BAR MUSCLE UPS||3||3||NA||NA|
|ROPE CLIMB||3 in 1:15||3 in 1:15||1||1|
|HANDSTAND PUSH UPS||10||7||20 HRPU||14 HRPU|
|STRICT RING DIPS||10||6||5||3|
|L-SIT||:30||:30||:60 Plank Hold||:60 Plank Hold|
|SNATCH||90% Body Weight||80% BW||70% BW||60% BW|
|CLEAN AND JERK||1.25 x BW||1 x BW||1 x BW||75% BW|
|BACK SQUAT||3 reps @ 1.25 BW||3 reps @1.25 BW||3 reps @ .75 BW||3 reps @ .75 BW|
|DL||3 reps @ 1.5 BW||3 reps @ 1.5 BW||3 reps @ BW||3 Reps @ BW|
|FRONT SQUAT||1.25 BW||1.25 BW||1 x BW||75% BW|
|PRESS||3 reps .7 BW||3 reps @.7 BW||3 Reps @ .5 BW||3 reps @ .5 BW|
|Double Unders||50||50||150 single in :60>||150 Singles in :60>|
To be a “To the Max” competitor at Sawed-Off CrossFit is a commitment to pursuing a new level of athletic and personal excellence. Our competitive athletes are disciplined, driven, and have a positive mindset. They wake up every day with a desire to get better and the coaches at Sawed-Off CrossFit support this desire any way we can.
For more information, contact Coach Brian Healy at Brian.Healy@SawedOffCrossFit.com.