Wiggity what?!? That's right: the Combine is back.
What's the Combine?
The Combine is like a CrossFit skills test. It's a chance for you to test yourself across a whole wide range of different tasks (gymnastics events, weightlifting events, conditioning events, etc), and to set scores across a variety of benchmarks. It's a great chance to get a clear picture of where you're at, what you need to work on, and how far you've come.
How's it work?
You'll be given a handful of tasks and free reign of the gym to complete those tasks to set some records. There will be three 30 minute sections, each one with a handful of events, some of which are required while others are optional. So the total time it takes is 90 minutes and at the end of it, you'll definitely feel like you had a good workout!
What are the events?
We haven't locked down all the events for the Summer Combine yet, but they'll be very similar to the Winter Combine we held earlier this year. Here's a sample of some of the events from the January Combine:
1 mile run for time
max push ups in 2 minutes
5 minutes to max deadlift
max box jumps in 2 minutes
max set pull ups
5 minutes to max front squat
max burpees in 2 minutes
max L-sit on rings or parallettes
5 mintues to max shoulder to overhead
500m row for time
Some of those were optional, some were required, all were awesome. More details regarding the specific tasks will be announced in the next couple weeks.
When is it?
Saturday June 30th. We'll be holding the 8:30 AM class for anyone who wants to take class instead of participate in the Combine, then the Combine will begin in the late morning (probably around 10 or 10:30AM). We'll be running multiple heats (depending on how many people sign up), with subsequent heats starting every half hour. Specific details regarding start times will be up later, but plan on starting in the late morning and ending in the very early afternoon of Saturday June 30th.
How do I participate?
Starting this Friday, there will be a sign up sheet on the bulletin board (in the hallway across from the bathroom, right next to the office entrance). There you'll be able to sign up for your desired heat. Each heat is capped at 12 people. During the combine, you'll be partnered up with someone in your heat who will serve as your judge, counter, and cheerleader (and you'll be their judge, counter, and cheerleader). Best part? It's FREE! It doesn't count as a class, so you can participate on top of the classes you already attend during the week. Now you've definitely got no excuses.
Keep your eyes open for more details coming up soon, and if you have any questions, email me (firstname.lastname@example.org).
A. EMOTM for 8 minutes
2 squat cleans
(add weight every minute, score is heaviest double completed)
B. 5 rounds for time of
6 power cleans (155/105)
5 front squats
4 back rack lunges
Posted by Armen.