The Basics

  • Beginner, first time, or newer competitor
  • Does most Open workouts Scaled
  • Can perform all basic CrossFit movements
  • Able to complete 3-4 workouts in 1 day
  • Minimum to Zero ROM Limitations
  • Able to run, row, jump, bike without injury

Gymnastics/Skill/Bodyweight Movements

  • Hanging Knee Tucks
  • Jumping Pullups
  • Burpee Over Bar
  • Box Jumps/Step Ups (24/20)
  • Wall Balls (14/10) to a 10 foot target
  • Single Unders/Heavy Rope Skips
  • Walking Lunges
  • Picking up/Carrying objects
  • KB Swings (53/35)

Barbell Movements


  • Power Snatch/Snatch 75/55
  • Power Clean/Clean to OH 85/55
  • Deadlift 135/95
  • Thruster/Shoulder to OH 75/45
  • OH Squat 75/55
  • 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 Super Scaled Division.