Competitor Requirements



GritWOD Competitor Requirements

The coaches recently have received a lot of questions about and expressed interest in the GritWOD Program. For those of you that do not know, GritWOD Programing is our Competitor Programming. There is much more volume than the general classes and more of a focus on the proficiency of technical skills and weight lifting movements that are necessary in order to compete. This program is for those who aspire to take their training beyond recreational fitness and is something that with time you can work towards.

We have not made our expectations clear on what is necessary to entering the program. As a CrossFit Southie athlete we want you to progress appropriately. Starting out with the scaled classes for 0-6 months, then advancing to the RX classes for 3-12 months, and then once you have developed the skills, strength, metabolic conditioning/GPP  and experience then you are welcome to start adding in all the additional volume of the competitor program.

If you jump the gun and start adding in the volume too early you will be more likely to get injured and end up lacking the foundational skills and GPP necessary to be successful as a competition CrossFitter.

Our intention is not to exclude anyone from doing Burnt Toast, but we also want to ensure that those who are in the Competitor classes will progress appropriately and also not take away from athletes that deserve and need competitor level coaching.

We have some nonnegotiable requirements…

  • Unlimited membership– This is a 5 day program M,T,W,F,S.
  • Must compete in the CF Open which is the 5 week online worldwide competition. All the workouts are completed here at the box.
  • Must be able to complete the WODs with the Open weight (which usually means the class RX weights)
  • Actively CrossFitting for 6+ months
  • Upholding all of the movement standards without constant corrections. You should want to uphold movement standards, you shouldn’t have to be constantly told.
  • You must show that you are a smart athlete. Choosing weights that are appropriate for you and knowing when to scale.

In addition, athletes must be able to complete 12 out of the 14 requirements to enter the program:integrity-t-shirt1

  • Squat Snatch (135,95) – This must be one fluid movements, no power snatch and then overhead squat.
  • 10 consecutive Chest to Bar pull-ups
  • Ring Dip- 10 -Men/5 Unassisted-Women
  • 500m Row-1:40 Men/2:00 Women
  • 1 Mile Run- Sub 7:30 Men/Sub 8:00 Women
  • 5 Strict Handstand Push-up-Men/1 Strict & Ability to kip-Women
  • 15 foot Rope climb- 1 legless for the men/1 with the legs for the Women
  • Toes to Bar- 15 without dropping down from the bar-Men/10 without dropping off the bar-Women
  • Wallballs- 20 reps to a 10ft target with a 20lb ball- Men/20 Reps to a 10 ft target with a 14lb ball
  • Kettlebell Swings-2pood for 15 reps-Men/1.5pood for 15 reps-Women
  • 50 Consecutive Double Unders
  • Pistols with no gripping assistance (can still use a ball, box, or plate under the heal)
  • 3 Unbroken Ring Muscle Ups- Men / 1 Ring Muscle Up – Women
  • Fran – sub 4 min – men / sub 6 min women

If you have any questions about these standards or requirements please consult with your coaches.  There is nothing we want more than to watch you all progress as athletes. All of the CFS coaches are happy to give their advice and their insight about how to make it to the next level.

If you think you are ready to enter the program you must sit down with Goose and discuss what is expected of you in the program, what skills you will need to bring up to par to be successful in the program and ultimately to decide if it is for you.   Initially, we have had a lot of people jump in here and there.  This ended up back firing because they lacked the mindset and/or the general skills and work capacity that are fundamentally developed in general classes.  We are strict on jumping in these days, to ensure that you enter when you are good and ready and have an understanding of what you are getting yourself into.  Please do not show up to a class without first consulting with your coaches.