COMPETITION TASK REVIEW (2011 -
This is a summary of WOD characteristics and key data points from a collection of official CrossFit workouts. We looked back at the Opens, Regionals, Quarterfinals, Semifinals and Games since 2011. The purpose of this review is to get a clearer understanding of how athletes should prepare for these events. Whether you train with us or not, we hope the following information is helpful. Our findings are presented in the following sections.
Workout duration
Nearly half of the WODs are between 5 and 15 minutes. (If a workout was on the boundary, we counted in with the longer segment. For example, an AMRAP 10 was added to the 10:00 – 15:00 group). Tests under 1:00 are rare. This seems to indicate that a massive glycolytic engine is not a key ingredient to success in CrossFit. However, bio-energetics is complicated and we deal with these issues in depth in our podcast. Durations are not evenly distributed across competition levels.
The extremes (Under 1:00, over 30:00) mostly happen at the higher levels of competition. It’s logistically difficult to do a 60-minute run or a marathon row anywhere besides the Games. Note also that Individual Quarterfinals are new, so there isn’t much data.
NOTES
In the era of Regionals, all athletes did the same workouts. Therefore, the count of Regionals workouts is relatively small.
In the Semi-finals, events were given some programming freedom, so there are many more workouts in the Semi-finals.
We used the average completion time, where applicable, to determine where a workout fits, rather than the time cap. For fixed-time workouts, we used the fixed time.
Task review and analysis
Approximately 190 different tasks were programmed across these 425 workouts.
Approximately 1150 tasks, in total, were programmed, in these WODs.
Some classification was subjective. For example, is the Low Banger the same task as the Mid Banger? Where it was reasonable to do so, we counted every task distinctly. WODs tend toward about 2.5 tasks each.
DISCUSSION
This is our opinion on some of the slight differences.
The Games average is a bit lower, probably due to the increased number of 1RMs and Ladders, as well as longer, single-event tasks like Obstacle Courses or Marathon Rows. Separating the elite from the merely excellent requires more precision in testing.
Quarterfinals tests feature more events. The Quarterfinals are a harsh filter for a large number of reasonably fit athletes. By testing more tasks, athletes who are not ready for semi-finals are more readily identified.
Although there are 190 or so unique tasks, many of these appear infrequently. While the tests change in accordance with the Constantly Varied ethos, 19 tasks comprise about 2/3 of the entire body of competitions.
19 tasks comprise approximately 65% of all workouts ever programmed in CrossFit competitions. (Odd Objects are not included in that total). We believe that this data supports developing strength, skills and conditioning as the foundation of a fitness training program.
Notes
Clean and Snatch include every version of those tasks: Power Cleans, Squat Cleans etc.
HSPU includes all variations: strict, parallette, etc.
Odd Object was defined broadly. While most people would agree that a Husafell Stone is an odd object, what about a wheelbarrow? Med Ball when thrown? Sled? Axle Bar? If we weren’t sure, we included it.
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WARNING
If you scroll down, you’ll see a list of all 187 tasks. It’s a long list. You’ll be scrolling for a while. If we missed one, let us know and we’ll add it.
Single DB Overhead Squat
Single DB Push Press
Air Bike
Air Squat
Alt DB Snatch
Alt Pistols
Axle Deadlift
Back Rack Walking Lunge
Back Squat
Ball Slam
Banger
Bar Facing Burpees
Bar Muscle Up
Beach Run
Bench Press
Bicycle
Bike Erg
Box Jump
Box Jump Over
Box Jumps
Broad Jump
Burpee Box Jump
Burpee Box Jump Over
Burpee Pullup
Burpee Ring Muscle Up
Burpees
Burpees over Bar
Burpees over Box
Burpees Over Hay Bale
C T B Pullup
Clean
Clean and Jerk
Complex
Crossover Double Under
Cylinder Carry
DB Box Step Over
DB Box Step Up
DB Carry
DB Clean
DB Clean and Jerk
DB Deadlift
DB Front Rack Walking Lunge
DB Ground to Overhead
DB Handstand Pushup
DB Hang Clean
DB Hang Clean and Jerk
DB Hang Snatch
DB OH Walking Lunge
DB Overhead Squat
DB Overhead Walking Lunge
DB Push Press
DB Shoulder to Overhead
DB Snatch
DB Squat
DB Thruster
DB Walking Lunge
DBall Box Overs
DBall Clean
Deadlift
Deficit Handstand Pushup
Devil Press
Dips
Double Unders
Down Banger
Drag
Farmer Carry
Fat Bar Thruster
Freestanding Handstand Pushup
Front Rack Lunge (axle)
Front Rack Lunge (Slam Ball)
Front Rack Walking Lunge
Front Squat
G H D Situp
Ground to Overhead
Hand Release Push-Up
Handstand Hold
Handstand Pushup
Handstand Walk
Hang Clean
Hang Power Clean
Hang Power Snatch
Hang Snatch
Hang Squat Clean
Hang Squat Snatch
Heavy Double Unders
HS Walk (Obstacle)
HSPU (Wall Facing)
Husafell Carry
Jerk
Jerry Bag Carry
Jug Carry
Jump overs
Kayak
KB Clean and Jerk
KB Deadlift
KB Jerk
KB Lunge
KB Overhead Walking Lunge
KB Snatch
KB Sumo Deadlift High Pull
KB Swings
KB Thruster
KB Walking Lunge
L-sit
Left Arm DB Lunge
Legless Rope Climb
Log Carry
Low Banger
Low Start Handstand Walk
Med Ball Carry
Med Ball Clean
Med Ball G H D Situp
Med Ball Toss
Mid Banger
Monkey Bar
Muscle Up
Obstacle Course
Ocean Swim
Overhead Axle Lunge
Overhead KB Walking Lunge
Overhead Squat
Overhead Walking Lunge
Paddle
Parallel Bar Traverse
Parallette Handstand Pushup
Pegboard
Pig
Pirouette Start Handstand Walk
Pistols
Plow Drag
Power Clean
Power Snatch
Pullup
Push Jerk
Push Press
Push-Up
Ring Dips
Ring Handstand Pushup
Ring Muscle Up
Rope Climb
Row
Rt Arm DB Lunge
Ruck Run
Run
Sack Carry
Sandbag Carry
Sandbag Clean
Sandbag Lift
Sandbag over Shoulder
Sandbag to Shoulder
Shoulder press
Shoulder to O/H Walking
Shoulder to Overhead
Shoulder to Overhead (axle)
Shuttle Sprint
Single Unders
Ski Erg
Sled Drag
Sled Pull
Sled Push
Snail Push
Snatch
Softball Throw
Split Snatch
Sprint
Sprint Carry
Squat
Squat Snatch
Strict Deficit Handstand Pushup
Strict Handstand Pushup
Strict Press
Strict Ring Muscle Up
Sumo DL High Pulls
Swim
Tank Push
Thruster
Toes to Bar
Toes to Rings
True Form run
Tumbler Pull
V-up
Walking Lunge
Wall Ball
Wall Burpees
Wall Walk
Weighted Pistol
Wheelbarrow
Yoke