Photo: Pound For Pound 2012 – Event C: “Murphn’”
Pound For Pound 2013 is a one day competition. Each division will participate in four events comprised of a mixture of CrossFit movements designed to identify the fittest athlete in each division. The Opening Ceremony is at 7:35 a.m. The first workouts will start at 8:00 a.m. and the Final Event for the top Advanced Individuals and Teams will start at 5:00 p.m.
Most CrossFit competition organizers wait until it is a few weeks before the competition to announce the workouts for the competition. The idea being that CrossFitters train for “the unknown and unknowable.” We are no different… We announced the workouts three weeks before the event. Below we have included a schedule, the workouts, and a list of movements and standards for Pound For Pound 2013.
SCHEDULE OF EVENTS
Downloads
Field Event
8:00-10:15 a.m. - Advanced Individuals and Teams
10:15-10:54 a.m. - Masters
10:54 a.m.-12:48 p.m. - Intermediate Individuals and Teams
Arena Test
8:00-8:30 a.m. - Masters
8:30-9:50 a.m. - Intermediate Individuals and Teams
10:00 a.m.-11:20 p.m. - Advanced Individuals and Teams
Arena Event
12:45-2:45 p.m. - Advanced Individuals and Teams
2:45-3:15 p.m. - Masters
3:15-4:30 p.m. - Intermediate Individuals and Teams
Field Test
1:00-1:39 p.m. - Masters
1:30-2:45 p.m. - Intermediate Individuals and Teams
2:45-4:12 p.m. - Advanced Individuals and Teams
WORKOUTS
The following workouts are the workouts that athletes will perform at Pound For Pound 2013. These may not be listed in the order in which an athlete will complete them. The Final Event for the top Advanced Individuals and Teams will be announced the day of the event.
FIELD EVENT
12 Minute AMRAP for Advanced Individuals and Teams / 10 Minute AMRAP for Masters Individuals and Intermediate Individuals and Teams:
- Sled Push + 10 Burpees
- Sled Push + 20 Pushups
- Sled Push + 30 Box Jumps (24″/20″)
- Sled Push + 40 Air Squats (Masters and Intermediates return to Box Jumps after Air Squats)
- Sled Push + 50 Double Unders (Advanced Only)
Individual Sled Weight:
- Advanced: 125% of Weight Class
- Masters and Intermediate: 75% of Weight Class
Team Sled Weight:
- Advanced: 125% of Team’s Average Weight Class
- Intermediate: 75% of Team’s Average Weight Class
GENERAL: Sleds will be lined up in lanes on the field with approximately 10 yards between stations. The reps cannot be completed until the sled has passed the designated line. As the athlete/team progresses through the double unders, they will return to the starting area stopping at each exercise and completing the prescribed work in reverse order – 50 yards out/50 yards back. The sled may not be turned around; athletes/teams will push the sled from the opposite side (low handles) on the return leg. “Get as much work done as possible!”
TEAMS: Only one team member can work at a time. This includes the sled push. Teammates accomplish the TOTAL reps for the team at each station, splitting the work as desired. For example, both can do 5 burpees or one partner can do all 10.
SCORING: Total reps.
ARENA TEST
- Test 1 – 3:30 to find:
Max Weighted Pull-Up (Advanced)
Max Consecutive Pull-Ups (Master/Intermediate) – Kipping pull-ups allowed; movement is un-weighted. When athlete drops from the bar, test is complete unless time remains and they choose to reattempt. Highest consecutive number recorded to standards count. - Rest: 1:30
- Test 2 – 3:30 to find: Max Ground to Overhead
- Rest: 1:30
- Test 3 – 2:00: Average Watts on C2 Rower (All athletes/team members complete test 3)
GENERAL: Athletes will have a belt with chain/strap to secure weights around the waist, and are responsible for loading/unloading their own weights/bars. Using a box to step up/reach the pull-bar is allowed, however movement must begin with arms fully extended. GTO is anyway possible; however movement is complete with control shown, full extension/body in line (if split jerk, must bring feet back together). “Just row!”
TEAMS: One teammate accomplishes the pull-up test; the other teammate accomplishes the GTO test, both teammates row.
SCORING: Max weighted pull-up divided by bodyweight (Advanced) / max consecutive pull-ups (Masters/Intermediate); max GTO weight divided by bodyweight; average watts divided by bodyweight; for teams: the sum of each team member’s ratio will be the score.
ARENA EVENT
12 Minute AMRAP:
- 12 Deadlifts (Conventional Only – No Sumo)
- 9 Hang Power Cleans
- 6 Shoulder to Overhead
- Shuttle Run (3 cones: 25/50/75 ft.)
Individual Barbell Weight:
- Advanced: 75% of Weight Class
- Masters and Intermediate: 50% of Weight Class
Team Barbell Weight:
- Advanced: 75% of Team’s Average Weight Class
- Intermediate: 50% of Team’s Average Weight Class
GENERAL: Athletes/teams are responsible for loading their barbell (single barbell) to the appropriate weights and will be checked by a judge prior to heat start.
TEAMS: Both teammates are working for the 12 minute time domain. The barbell work may be split between teammates. To switch/tag out, one team member must complete a shuttle run. While one is doing the shuttle run, the other works on the barbell portion. As soon as a shuttle run is complete, a tag out may occur regardless of where in the barbell movements the other team member is. “Keep moving!”
SCORING: Only the reps of completed barbell work will be scored.
FIELD TEST
Test 1 – 100 Yard Sprint for Time
Test 2 – Sled Drag Distance for Time
- Advanced: 125% of Weight Class
- Masters and Intermediate: 75% of Weight Class
Test 3 – Agility Course with Obstacles for Time
GENERAL: Individuals complete all three tests.
TEAMS: 100 yard Sprint for time is a relay—one teammate completes the sprint and physically tags the second. Prior to event start the team determines one teammate to accomplish Test 2; the other accomplishes Test 3.
SCORING FOR TEAMS: Time for Test 1 is the total time for the team.
FINAL ELIMINATOR EVENT
Advanced Individuals (Top Eight Males and Top Eight Females)
3/4 Bodyweight on Barbell
Round 1:
AMRAP – 2:00 w/10 Power Snatch Buy-In
- Toes to Bar
1:00 Rest
Round 2:
AMRAP – 2:00 w/10 Thruster Squat Buy-In
- Burpees
1:00 Rest
Round 3:
AMRAP – 2:00 w/10 Power Clean Buy-In
- Box Jumps (30″/24″)
2:00 Rest
Top Three Athletes Advance
Final Round for Time:
- 5 Power Snatches
- 10 Toes to Bar
- 5 Thrusters
- 10 Burpees
- 5 Power Cleans
- 10 Box Jumps
Advanced Teams (Top Six)
3/4 BW on Barbell (1 per partner)
Round 1:
AMRAP – 3:00 w/15 Power Snatch Buy-In
- Toes to Bar
1:00 Rest
Round 2:
AMRAP – 3:00 w/15 Thruster Squat Buy-In
- Burpees
1:00 Rest
Round 3:
AMRAP – 3:00 w/15 Power Clean Buy-In
- Box Jumps (30″/24″)
2:00 Rest
Top Three Teams Advance
Final Round for Time:
- 5 Power Snatches (each)
- 10 Toes to Bar (each)
- 5 Thrusters (each)
- 10 Burpees (each)
- 5 Power Clean (each)
- 10 Box Jumps (each)
MOVEMENTS & STANDARDS
The movements that athletes will perform at Pound For Pound 2013 are listed below. Written standards are provided. The movements that will be in the final event for all Advanced athletes may or may not be listed below.
- Air Squat
Hip below top of the knee at the bottom. Shoulders, hips, knees and feet in a vertical line at the top. - Box Jump
Both feet leave the ground at the same time. No stepping into jump. Land on top of the box with both feet, knees and hips fully extended and showing control before jumping or stepping back down. - Burpee
Chest touches ground at the bottom. Jump onto plate and open hip completely at the top to complete the rep. - Deadlift
Weight is pulled from the ground until lockout of knee and full opening of the hip is achieved. Dropping is allowed; bounce and catch is not allowed. - Double Under
Rope must pass under both feet twice without catching or getting caught underneath either foot. - Ground to Overhead
Barbell must travel from the ground to the overhead lockout position. Movement is complete when the barbell, shoulder, hips, and knees are inline and under control. And the feet must be under the shoulders. Any variation of the clean or snatch will be allowed. Press, push press, push jerk, or split jerk will be allowed. - Hang Power Clean
Movement begins when the bar is deadlifted from the ground to an upright position with knee and hip fully extended and shoulder behind the bar. Movement is complete when the bar is at or above the shoulder, the elbows must be in front of the barbell, and the shoulder, hips, and knees are inline. - Pull-Up
Movement will start from a complete hang at the bottom with arms fully extended. Chin must clearly pass above the horizontal plane (top) of the pull-up bar. Any variation of pull-up is allowed. - Push-Up (Hand Release)
Both hands must release at the bottom of the pushup. Arms must achieve full lockout and hips must rise above the ankles at the top. Bowing (hips hanging too low at the top of the pushup) will result in a no rep. - Row
Row for predetermined time. Any damper setting is allowed. - Run
Run predetermined course. Must remain on the identified course. Any deviation from the course will result in loss of points or assessment of penalty. - Shoulder to Overhead
Bar must start at the shoulder and finish in the over the shoulder position with arms, hips, and knee completely locked out. - Sled Drag
Sled with designated weight must be pulled with harness secured around the waist. - Sled Push
Sled with designated weight must be pushed using either the high or low handles only.
Read about the events from Pound For Pound 2012 and Pound For Pound 2011.
Check back at a later date for more information and stay in touch by “liking” Pound For Pound on Facebook.
