Affiliate Team Tryouts
The Affiliate team tryouts are for anyone who is interested in competing on our Affiliate team at the 2010 Crossfit Regionals and Crossfit Games. Last year we were 2 slots away from qualifying and this year we're going all the way. Here are the requirements:
- Additional training to work on your weaknesses before/after your WODs
- Train at least 4x/week
- Commitment to nutrition plan
- Additional running outside of Crossfit classes
- Saturday team workouts. You don't have to make every Saturday but should be able to make at least 2/month.
Where: At Wasatch Crossfit
When: Friday December 10th at 9am or 5pm (WODs 1 & 2). Saturday December 11th at 9am (2mi run & WOD 3).
Who: Anyone who wants to compete in Crossfit in 2011. The top 5 males & females will get individual coaching and train together as a team. All are welcome to tryout regardless of ability level. There will no scaling availabe for the tryout WODs.
What: Competitions this year will include January 1, Fitness Elevated in February at SLCC, an online qualifier for Sectionals, Regionals, and the Crossfit Games.
Scoring: Each WOD will be individually scored as follows: 1st place 1 pt, 2nd place 3 pts, 3rd place 5 pts, 4th place 6 pts, 5th place 7pts, and so on.
What if I can't make those days/times? You need to contact Damon in advance to arrange alternate times.
The WODs:
Friday: You have 1:15 to complete both workouts from the time of 3-2-1 GO on WOD1.
WOD 1: 15 minutes to complete 3 attempts at max rep pullups and a 3RM overhead squat. You get as many attempts as needed at the 3RM OHS.
WOD 2: Stadium Workout
30 Wallballs (20lbs/14lbs): Guys to black target, girls to guys target.
- Row 300m
- 30 Box jumps (24")
- 30 KB swings (24kg/16kg)
- 30 DB Push press / Push jerk (40lbs/25lb)
- 30 Deadlifts (225lbs/135lbs)
Saturday: You have 1:30 to complete both workouts from 3-2-1 GO on the run.
Run: Run 2miles for time.
WOD3: AMRAP 15 Minutes
5 Ring Dips
7 Squat Cleans (115/83)
5 Toes to Bar
20 Double-Unders
