OK, so the final workout (4) has been announced and it looks like the gym is going to be buzzing this weekend. It’s been interesting to see what HQ have come up. I’ll get to what the first 4 events are soon but before you get all your team members together it’s probably worth understanding a couple of things…

If you do these workouts in the RX’d division – There be an impact to your regular training…

If you’re focussed on progressing your numbers and our current 6 week cycle and/or have specific open gym programming – you need to understand that there are enough reps in the first 4 events (which are expected to be completed over the course of this weekend) to make you sore. Very sore.

Karl, Rosey, Tim M and I tested this last weekend with an 8 min version of the double-under/snatch workout – Karl and I did over 8 rounds in 8 mins – which was 4 mins less than the actual workout. 5 days later and my hammies have only just recovered. Do this WOD along with every other proposed event and I guarantee you’ll be sore enough to have to dial back everything during the week. If that’s sounds OK to you – go nuts. If you’d like to hook into a solid week of training next week – well you might want to think about how hard you want to go this weekend #justSayin

The CrossFit Team Series doesn’t feel that “Team” based…

One personal observation is that all the workouts don’t really seem to be that “Team” based – Eg. or at least in comparison to the NPGL (and you kinda have to compare it with that) – it feels like the workouts that have been programmed to be more – “one out/single player” style WODs. Workouts where “one team member completes the entire workout; then the next team member goes; and then the next and so on… – eg. Event 4” or workouts where “half the team has to wait until the other half has completed the entire workout… – eg. Event 2” doesn’t strike me as making the most of your team’s strengths and/or strategy under fatigue – Just because you have to “tag in” a team member with a hand slap doesn’t make it a ‘team’ workout…?

I’m a little disappointed considering I absolutely loved what HQ put together for the teams in this year’s CrossFit Games. Frantasy land involved strategy (selecting which athlete did what level of Fran based on their strengths) or events with the worm (where the whole team had to work together) but I don’t see any of that in the first 4 events? Once again that’s just my personal observation. Perhaps they’ll change things out in the coming weeks but we’ll have to wait and see…

Anyhow that’s enough from me – here’s the workouts…

Event 1

12-min. AMRAP, alternating each round (M)

  • 30 double-unders
  • 15 snatches

Then,

12-min. AMRAP, alternating each round (F)

  • 30 double-unders
  • 15 snatches

Event 1 Notes

This is a 24-minute workout, with the men working for 12 minutes immediately followed by the women working for 12 minutes. One athlete works at a time, alternating after completing a full round and tagging their partner. The team’s score is the total reps completed by the male pair, plus the total reps completed by the female pair. When the women begin, they will start at the beginning of a round, not where the men left off.

Event 2

For time:

Male/Female pair 1 completes:

  • 30 thrusters (M) 30 pull-ups (F)
  • 30 thrusters (F) 30 pull-ups (M)
  • 20 thrusters (M) 20 pull-ups (F)
  • 20 thrusters (F) 20 pull-ups (M)
  • 10 thrusters (M) 10 pull-ups (F)
  • 10 thrusters (F) 10 pull-ups (M)

Then,

Male/Female pair 2 completes:

  • 30 thrusters (F) 30 pull-ups (M)
  • 30 thrusters (M) 30 pull-ups (F)
  • 20 thrusters (F) 20 pull-ups (M)
  • 20 thrusters (M) 20 pull-ups (F)
  • 10 thrusters (F) 10 pull-ups (M)
  • 10 thrusters (M) 10 pull-ups (F)

Event 2 Notes

Partners will work simultaneously and may not switch until each athlete completes their reps and tags their partner. The team’s score is its total time. This event requires two judges, as athletes will be working simultaneously.

see: http://www.youtube.com/watch?v=jSY7mIRseb4

Event 3

3-rep-max front squat (10-minute time cap)

Notes

Teams will have 10 minutes for all four athletes to complete their lifts using a single barbell. The team score will be the sum of each athlete’s successfully completed lift. Racks are permitted. There is no scaling for Masters or Scaled divisions.

Event 4

Each athlete performs as a relay:

  • 30-calorie row
  • 30 burpees
  • 30 hang cleans @ 135 / 95 lb

Event 4 Notes
Women will go first, one at a time, followed by the men. After the last hang clean the athlete must tag the next teammate on the rower before they may begin. The team’s score is its total time.