The Basics

  • Beginner to Experienced Competitor
  • Does some Open workouts Scaled and some Rx
  • Can perform all basic CrossFit movements
  • Able to complete 3-4 workouts in 1 day
  • Zero to minimum ROM limitations
  • Able to run, row, jump, bike without injury

Gymnastics/Skill/Bodyweight Movements

  • Pull-ups (LIMITED AMOUNT)
  • Toes to Bar (LIMITED AMOUNT)
  • Rope Climb to 15’ (LIMITED AMOUNT)
  • Box Jumps/Step Ups (24/20)
  • Wall Balls (20/14) to a 10 foot target
  • Double Unders (LIMITED AMOUNT)
  • Walking Lunges (weighted)
  • Picking up/Carrying objects
  • KB Swings (53/44)

Barbell Movements


  • Power Snatch/Snatch 95/65
  • Power Clean/Clean to OH 115/85
  • Deadlift 155/105
  • Thruster/Shoulder to OH 85/55
  • OH Squat 95/65
  • Athletes may be asked to find a max lift
  • Please note that the description above is not a comprehensive list of what movements to expect but a general guide to help athletes know what to reasonably expect.
  • There may be movements tested that have never been practiced or attempted before. We will keep it safe! There is no cash prize for the Scaled Division.