I competed in my first Rx competition. There are traditionally two divisions, scaled and Rx. Scaled is for the newer athlete who has not mastered all of the gymnastics skills and heavier weights, Rx is the higher level one for those who have been doing CrossFit for a while.
The throwdown, or competition, was a team series with two guys and one girl per team. I teamed up with another coach at my Box as well as a coach at another gym, Sky High Fitness. We came out and set the bar high on our first event, winning by a landslide.
We stayed consistent throughout the next four events, never dropping outside of the top 3 places. On the fourth event I was the only girl to start out on the rings doing muscle ups. The Primal Ape Cheering Squad was insane, they were literally chanting my name. It was impressive to be both the newest and loudest box in there. What a great community.
Unfortunately, something went wrong on my 8th one, not due to fatigue, just a slight error that in the moment, I thought was my shoulder about to dislocate. Thankfully, I lowered myself down without more than an extremely tired shoulder. With very little time after the fourth event, the top eight teams had to come out for a final round. Heavy overhead squats and a 10 meter handstand walk. I had practiced this event two times (back to back), but when I picked up the bar my shoulder refused to stabilize. After a few attempts, I FINALLY finished the overhead squats and went over to the handstand walk. My shoulders felt like bricks, but I kept walking, at last I came up to the line and touched it with both hands, “NO REP!” I hadn’t completely passed the line, just touched it. I had to go back and try again. I was half convinced I couldn’t do it, my teammate came over to cheer me on and finally, I made it.
My teammate giving me encouragement to redo my handstand walk
We came in third place on the final event, but it didn’t matter, we had created enough of a buffer to win the Throwdown.
It was a fun day and a good first Rx competition to remember. That being said, I still have a lot of work to put in before the CrossFit Open.
WOD 1: Manila Hold ‘Em
Station 1: 70 calorie row & 185lb Deadlift hold.
Station 2: 60 Burpees over plank & 45lb weighted plank hold.
Station 3: 50 Weighted pistols (16kg for guys 12 for girls) & 105lb overhead hold.
Station 4: 50 Chest to bar pull ups & bar hang hold.
One athlete works, one does the hold, one rests. Switch when athlete doing the hold breaks.
Workout 2: N’ Sync
30 Synchronized toes to bar
30 Alternating shoulder to overhead at 125lbs
30 Alternating hang snatches at 125lbs
30 Alternating box jumps
Tag Female in to do:
20 Box jumps
20 Hang snatches at 85lbs
20 Toes to bar
Workout 3: Speed Clean Ladder
Ladies do two repetitions of squat cleans at
Males one does on repetition of squat cleans at
then tags in male two to complete the ladder.
Top 8 teams have males repeat, at heavier weights
Workout 4: Lightwater Lucky 7
As Many Rounds as Possible in 7 minutes of
70 Double Unders
7 Thrusters at 185lbs for men and 115lbs for women
14 Handstand push ups
-Rest 1 Minute-
As many muscle ups as possible in 1 minute.
Athletes cannot repeat a station from one round to the next.
Final Workout: Championship
5 Overhead Squats at 195lbs
10m Handstand walk
7 Overhead Squats at 155lbs
10m Handstand walk
9 Overhead Squats at 110lbs
10m Handstand Walk