CrossFit Winter Heptathlon

Printable division standards and score cards available on the Facebook Events page!

Cut and paste to browser:

https://fb.me/e/1YmSLnqeU

The FREE- CrossFit Winter Heptathlon:

*40-minute running clock
*7 separately scored tests

*6 of the 7 tests may be completed in any order and with as many attempts as needed to record your best performance within the 40-minute window. The 1 rep max MUST be done in the middle as test #4. 

RX & Scaled divisions in all all the categories below:

*Open = 14-99+, Teen 14-17, 35-39, 40-44, 45-49, 50-59, 60+.
*Anyone of any age can choose to enter either the Open RX or Scaled divisions.

Print this out: Tests per division chart

*Cut and paste to browser if needed

https://www.dropbox.com/scl/fi/0ijq4ikye2yanb74t7hso/Heptathlon-Divisions.xlsx?dl=0&rlkey=zuvlq5hlyx8l9ek29tsjabseg

Make note that the 1 rep max must be done as test #4. You may do any of the other test in any order but you must complete 3 tests prior to the 1 rep max then another 3 after the 1 rep max.

Test #1

Max UNBROKEN Double unders:
RX: Open, 14-17, 35-39, 40-44, 45-49, 50-59, 60+

Max single unders in 2 min: NOT UNBROKEN
Scaled: Open, 14-17, 35-39, 40-44, 45-49, 50-59, 60+

Test #2
Same for every division!

Athletes will use a Concept 2 rower
Athletes will set the rower to read WATTS.
The athlete will begin to row and make note of the WATT reading after each pull. Continue to row agrressively looking at your watts each pull. It will rise each of your first few pulls but then drop. When you see your watts number fall, you should stop and score the highest number achieved.
Note:
If you are pulling at 100% you will reach your peak WATTS in approximatley 5-7 pulls before it begins to drop.

Test #3
As many reps as possible of 1 PC + 1 FS + 1 STOH using 2 Dumbells
*a squat clean thruster is allowed to complete all 3 reps in one movement.

Athletes will use the following weights in pounds based on their division.
Each athlete needs two dumbells. Athletes may only rest in the farmer carry or Front rack positions. At no time can the hands leave the dumbells or may the dumbells rest on any part of the body other then in the fron rack position.

50's/35's
RX: Open, 14-17, 35-39, 40-44, 45-49, 50-59, & 60+

35's/25's
Scaled: Open, 14-17, 35-39, 40-44, 45-49, 50-59, & 60+

WATCH THE VIDEO on the events page!!!!!!!!!

Test #4
(Must be done after you have done any 3 previous test)
Depending on your division you will perfom either a 1 rep max overhead squat or a 1 rep max jerk.

1 rep OHS:
RX: Open, 14-17, 35-39, 40-44, 45-49, 50-59, & 60+

1 rep Jerk:
Scaled: Open, 14-17, 35-39, 40-44, 45-49, 50-59, & 60+

Make note that the 1 rep max must be done as test #4. You may do any of the other test in any order but you must complete 3 tests prior to the 1 rep max then another 3 after the 1 rep max.

Test #5
This is NOT an UNBROKEN test!

Max Ring Muscle-ups in 3 min:
RX: Open, 35-39, 40-44, & 45-49

Max chest to bar Pull-ups in 3 min:
RX: 14-17, 50-59, & 60+

Max Chin over bar Pull-ups in 3 min:
Scaled: Open, 35-39, 40-44, 45-49

Max ring rows in 3 min:
Scaled: 14-17, 50-59, & 60+
*Put a line 2 feet out from directly under the rings. Heels must be on or in front of this line.

Test #6

Using a Concept 2 rower
Different division will row different meters!!!!
1000 Meter row for time:
RX: 14-17, Open, 35-39, 40-44, 45-49, 50-59, 60+
Scaled: Open, 35-39, 40-44, 45-49

800 Meter row for time:
Scaled: 14-17, 50-59, & 60+

Test #7

Standing Broad jump:
Same for every division!

Athletes will set up a "start" line and a tape measure starting from that line extending horizontally out.
Athletes will stand with both feet completely behind the line.
Using a squat and arm drive the athlete will jump from a standing position out as far as possible along side of the tape measure. The athlete or preferably another athlete will measure any part of the body or foot that is CLOSEST to the start line.
Athletes need to stick the landing so the foot can remain in place during measuring. If the athlete falls back, any part of the body that touches closer to the start line is the measurement.
*Watch video on events page!!!!!