Division Levels
WHAT TO EXPECT IN EACH OF OUR DIVISION LEVELS
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SCALED DIVISION
A great division for athletes that are either new to competing or are missing
some of the more complex skills required at the higher levels. Do not get
‘scaled’ confused with ‘easy’, as we will still be pushing you hard on all your
workouts.
The scaled division has the lowest weight loading across all our divisions. You
will still have the opportunity to lift heavy in rep-max tests but will not be
exposed to overly heavy loading during workouts.
When working individually or in sync reps: Clean & jerk and squatting
movements are programmed at a maximum of 50/35kg but often lighter.
Snatch is programmed as a ground-to-overhead or with dumbbells or in a rep-
max format so there is no minimum/maximum load required.
Power cleans may be programmed up to 60/40kg but often in split-anyhow
format.
Deadlifts may be programmed up to 80/55kg.
Simple and lower volume DB movements can be programmed at 22.5/15kg.
More complex or higher volume DB movements can be programmed at 15/10kg.
Un-common movements such as worms or sandbags will be programmed at the
organisers discretion.
Programmed in higher volume and/or expected to be performed individually or
sync:
Burpees
Toes to rings
Box jumps
Wall walks
Programmed in low-moderate volume and split-anyhow when in team format:
Pull ups
Toes to bar
Handstand push ups (often at reduced range)
Double unders
Not used in the scaled division:
Chest to bar pull ups
Muscle ups
Legless rope climbs
Strict handstand push ups
Handstand walk
Pistol squats
In the final workout of any of our competitions we reserve the right to increase
the difficulty slightly to a level that we believe will really challenge the athletes
but also be appropriate to the top athletes in that division. In the scaled division
this will almost always be at the end of a workout, not at the beginning which
still allows all athletes to participate.
INTERMEDIATE DIVISION
This is a very popular division and one where you would see a broad range of
abilities. Often in this division you would see more ‘inclusive’ workouts to start
the competition and then have a gradual increase in skill and loading across the
workouts.
A perfect division for athletes that have good strength, conditioning and can
also perform reps of most gymnastic movements but perhaps not in high
volume just yet.
Expect an increase in loading from our scaled division but not quite the levels
of RX.
When working individually or in sync reps: Snatch, C&J & thrusters are typically
programmed in a range of 40-60kg for men and 35-45kg for women. However
when working in a ‘split-anyhow’ team format you could see slightly heavier
loading at a lower volume.
More simple movements such as squats (from a rack), deadlifts or power clean
can be programmed slightly heavier.
Power cleans may be programmed up to 80/55kg but often in split-anyhow
format or in lower volume workouts.
Deadlifts may be programmed around the 100/65kg mark (but may vary
depending on workout format)
DB movements can be programmed at 22.5/15kg.
KB movements can be programmed at 24/16kg
Un-common movements such as worms or sandbags will be programmed at the
organisers discretion.
Programmed in higher volume and/or expected to be performed individually or
sync:
Burpees
Toes to rings
Toes to bar
Pull ups
Box jumps
Wall walks
Handstand push ups
Programmed in low-moderate volume and (often) split-anyhow when in team
format:
Chest to bar pull ups
Bar muscle ups
Rope climbs
Pistol squats
Handstand walk
Not programmed in regular competition workouts:
Legless rope climbs
Strict handstand push ups
Ring muscle ups
In the final workout of any of our competitions we reserve the right to increase
the difficulty slightly to a level that we believe will really challenge the athletes
but also be appropriate to the top athletes in that division.
RX DIVISION
At most of our competitions this is the highest division. Athletes competing in this category should expect to see all movements that have been used at a CrossFit Open or QuarterFinal level.
A perfect division for athletes that have good strength, conditioning and can also perform reps of most gymnastic movements but perhaps not in high volume just yet.
Expect higher loading than our other divisions with no limit on what weights can be used. Strength is often tested through rep-max events but you could also expect events like speed-ladders or strongman style events.
Be prepared for any movements that have been used at a CrossFit Open or QuarterFinal level.
