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.
A typical workout with movements like snatch, C&J, thrusters etc would be somewhere in the range of 30-50kg for men and 25-35kg for women. Workouts with more simple movements like deadlifts and squats could be a higher loading.
Programmed in higher volume and possibly as sync reps:
Burpees
Box jumps
Toes-to-rings
Knee raises
Programmed in lower volume and (in team competitions) would be ‘split-anyhow’.
Pull ups
Toes to bar
Rope climbs (3.5m)
Handstand push ups
Not programmed in the scaled division:
Chest to bar pull ups
Muscle ups
Legless rope climbs
Strict handstand push ups
Handstand walk
Pistol squats
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.
A typical workout with movements like snatch, C&J, thrusters etc would be somewhere in the range of 40-70kg for men and 30-45kg for women. Workouts with more simple movements like deadlifts and squats could be a higher loading.
As a general rule, workouts with a higher volume of reps or sync reps would be at a lower weight whereas workouts with a very low amount of reps may creep up a bit higher.
Programmed in higher volume and often (not always) as ‘sync reps’:
Burpees
Box jumps
Toes-to-rings
Toes to bar
Pull ups
Handstand push ups
Could be programmed in lower volume and usually as ‘split-anyhow’:
Rope climbs (3.5m)
Chest to bar pull ups
Bar Muscle ups
Handstand walk (2.5m sections)
Pistol squats
Not programmed in the intermediate division:
Ring muscle ups
Strict handstand push ups
Legless rope climbs
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.
