Barbell Dani: CAL

My box, Crossfit Verity, decided to sign up for the 2015 summer season of CAL this year. We have 3 teams competing from our box, Verity Strong (Upper division), Verity Power (Open division & Verity Force (also Open division); there is also a Novice division. We just finished our week 2 of competition so I’m a little behind the ball on this post. I’m actually behind on several posts this summer – it’s been crazy busy.

I'm a member of Verity Strong and each division noted above has their own requirements. For upper division we are required to perform the following movements/weights throughout the summer season:

Burpees over the box (30”/24”)

Thrusters (155#/105#)

Front Rack Lunges (165#/105#)

Deadlift (225#/155#)

Box Jumps (30”/24”)

Handstand pushups (deficit)

Abmat sit up w/ plate (45#/25#)

Dumbbell Snatch (65#/45#)

Hang Power Cleans (155#/105#)

Overhead Squats (153#/95#)

Clusters (Squat Clean Thrusters) (165#/105#)

Snatch (135#/95#)

Back Squats (Bar from floor) (165#/105#)

Hang Squat Snatches (135#/95#)

Shoulder to Overhead (135#/95#)

Ring Muscle-ups

Ground to Overhead (155#/105#)

Weighted Pistols (24kg/16kg)

Doug Unders (.75# Rope)

Hand Release Burpees to Plate (45# plate)

Toes to Bar/Chest to Bar Pullup Combo

Box Jump Overs (30”/24”)

Wallballs (20#/14# to 10’ target)

Overhead Lunges (95#/75#)

Medicine Ball Pullups (20#/14#)

Our workouts for week 1:

Race 1: Team Effort (1 Sector, 12 minute AMRAP)

4 Athletes participate with only 2 Athletes on the floor at a time, with unlimited substitutions*. Athletes can work up until the 12 minute mark and do not have to cross a finish line or return to the start line to complete the race. Score is total number of reps completed in 12 minutes.

Sector 1:
Burpees over the box
Upper: 30/24
Open: 24/20
Novice: Bar

Thrusters
Upper: 135/95
Open: 95/65
Novice: 65/45

Teams will alternate movements starting with Burpees Over the Box with repetitions beginning at 2 and increasing by 2 each set (2, 4, 6, 8, 10, 12, etc).

*Unlimited substitution means that athletes can substitute at any time, in any order, by returning to the start line and tagging in another athlete. **Score for this race will be the season tie-breaker. If a tie remains, the combined score (reps) from this race and week 1, race 2 will be used.

Verity Strong’s Placement: 1^st

Race 2: Echo Race (Back to Back 5 min AMRAPs with 2 minutes of rest between)

4 Athletes participate (the same 4 athletes participate in both 5 minute AMRAPs) with only 2 Athletes on the floor at a time, with unlimited substitutions. The first 5 minute AMRAP will start in sector 1 and work forward. The second 5 minute AMRAP will begin in sector 3 and work backwards. Athletes can work up until the 5 minute mark in each AMRAP and do not have to cross a finish line or return to the start line to complete the race.

If a team completes all work in all 3 sectors in less than 5 minutes, they will return to the beginning of the AMRAP (sector 1 for AMRAP 1 and sector 3 for AMRAP 2) and continue working until time expires. Score is total combined reps for both 5 minute AMRAPs.

Sector 1:
30 Muscle-ups
Open: 50 Pull-ups
Novice: 50 ring rows

Sector 2:
30 Ground to Overhead
Upper: 155/105
Open: 115/75
Novice: 75/55

Sector 3:
30 Weighted Pistols
Upper: 24/16kg
Open: Goblet Squats 24/16kg
Novice: Goblet Squats 24/16kg

Verity Strong’s Placement: 1st

After week 1 Verity Strong is in first place overall. This competition took place at Crossfit Foggy Bottom in DC, probably the smallest box I've ever been to. One of my favorite parts of doing CAL is getting to visit other boxes in the area. Here are a few of my favorite photos from week 1: