The CrossFit 818 Combine will be taking place this Saturday! If you haven't done so already, please make sure to sign up on the whiteboard near the power platform. Here is everything you need to know about the big day!
The Combine has two 90-minute heats, the first begins at 10:00 AM, the second at 10:30 AM. Each heat consists of three 30-minute sections that include 5 movements. You will be paired up with another member of your heat who will count reps and mark time on your score sheet. Some movements are listed as optional, but we strongly suggest you give everything a good effort!
8:30 AM - Regular CrossFit class
9:45 AM - Athlete briefing for Heat 1
10:00 AM - Heat 1 begins
10:15 AM - Athlete briefing for Heat 2
10:30 AM - Heat 2 begins
1 mile run for time
Max push-ups in 2 minutes
5 minutes to snatch (heavy single)
Max double-unders in 2 minutes
Max muscle-ups (optional)
Max box jumps in 2 minutes
Max set pull-ups
5 minutes to max front squat (heavy single)
Max kb swings
Max handstand push-ups (optional)
Max burpees in 2 minutes
5 minutes to max shoulder to overhead (heavy single)
500m row for time
5 minutes to max weighted pull-up
The Combine gives us the chance to find a number of benchmarks in a fun, competitive environment. To get the best possible result you'll want to do the following things:
- Rest up and hydrate the day before! The forecast has high temperatures through the weekend, so you'll definitely want to start sipping water a day or two before to make sure you don't get dehydrated during your workout.
- Show up early and stretch! This one was obvious, right? You'll be getting quite a workout, so make sure you prep accordingly.
- Manage your time wisely! When each 30-minute section elapses you must move on. To make sure you don't miss out on anything, you'll want to keep an eye on the clock. Keep in mind that some items will take longer than others. For example, the mile run can take anywhere from 6 to 12 minutes while the L-sit is over in a matter of seconds. You'll also want to manage your rest time so that you can give each part your all!
Questions? Ask your coaches!
Who's excited about the Combine?!
A. Every 3 minutes for 15 minutes:
3 back squats
*Use the first three rounds as your warm-up, then use the same heavy weight for the final four rounds
B. 3 rounds for time:
10 1-handed kb swings (53/35, USSR)
8 over the bar burpees
6 power cleans (135/95)
Rest 3 minutes
10 front squats (135/95)
8 over the bar burpees
6 kb push press (53/35)
Posted by Commish