|08-02-2010, 12:31 PM||#1|
"Pick Your Poison": A CF Games Affiliate Workout?
I designed this concept 3 years ago and it seems to really appeal to the people who've had a go at it. The idea is that there are 3 categories; Strength, Endurance and Plyo's/Explosiveness. Each category has varied exercises within it with exercises being given a number of points for completion dependent on level of difficulty (according to load, reps, weight, height, distance etc.). The first six exercises chosen must include 2 exercises from each category...after this it is a free for all with the aim to accumulate as many points as possible (as a team) within the allotted timeframe (which I made 40 minutes). Each participant is ONLY allowed to choose the same exercise 3 times (so as to avoid a bias to a certain strength like running). The exercises I have used are:-
200 METRE RUN = 1 POINT
400 METRE RUN = 2 POINTS
500 METRE ROW = 2 POINTS
250 SINGLE UNDERS = 3 POINTS
50 DOUBLE UNDERS = 3 POINTS
50 RUSSIAN SWINGS (M=24KG;W=16KG)= 3 POINTS
20 PRESS UPS (Women on Knees) = 1 POINT
40 PRESS UPS (Women on Knees) = 2 POINTS
75 JUMPING PULL UPS = 2 POINTS
20 B’BELL HANG CLEAN & PRESS(M=25KG;W=15KG)=2 POINTS
20 DUMBELL PUSH PRESS (W=10KG;M=20KG)= 2 POINTS
10 HANDSTAND PRESS UPS (AGAINST WALL)= 3 POINTS
10 STANDING AB-ROLLS = 3 POINTS
15 LEAPS OF FAITH (a type of explosive press up)= 3 POINTS
10 TURKISH GET UPS (W=12KG;M=16KG)=3 POINTS
20 JUMP UPS ONTO REEBOK STEP = 1 POINT
40 EXPLOSIVE LUNGES = 1 POINT
15 JUMP UPS (18” BOX) = 1 POINT
30 JUMP SQUATS SQUATS = 2 POINTS
25 JUMP UPS (24” BOX) = 2 POINTS
25 EXPLOSIVE BURPEES = 3 POINTS
30 JUMP UPS (30” BOX) = 3 POINTS
Obviously the CrossFit community could play with the exercises but the idea for an affiliate competition is that the team would have to work out tactics in order to accumulate the maximum amount of points. Maybe the teams are given the exercises 2 hours prior to the comp. so as to plan a strategy. This would be good for both the spectator and the participant and would really bring the affiliate's teamwork into play. It's just an idea but after watching the CF 2010 Games I think it would really add a new aspect to CrossFit and would be a great spectacle (especially if put in a stadium environment). I hope this makes some sort of sense. Your thoughts.
|08-05-2010, 01:28 PM||#3|
Re: "Pick Your Poison": A CF Games Affiliate Workout?
I like the premise...the way it's written I think the Double Under is maybe too generous at 50 reps for 3 points.
I'm pretty sure I did 120 in 65 seconds, and I think it took me 5 or 6 minutes to do 300. I'd have to dig into my workout log for the exact numbers...But given I'm not the best double under or fittest guy around I would think people could just do double unders and rack up an incredible amount of points...
it would take some careful scrutiny to try to assign point values to such varying degree of cycle time and effort exercises, but it could be done, and I think you have a solid start.
Last edited by Aushion Chatman : 08-05-2010 at 01:31 PM.
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