CrossFit Merced Haiti Decathalon
We have a bunch of people going down to compete on Saturday – this will be a great first time competition for newbies looking to test out their training or anyone who wants to check out a competition as a Athletic Supporter. Please let us know when you sign up and we can carpool!!
Completely stolen from CrossFit Merced: Click on the link to register.
“The Haiti Decathlon is a CrossFit-style competition that is both simple and beautiful as a test and as a workout. The event consists of 10 movements. Athletes will test themselves for maximum reps at each movement for 2 minutes before moving to the next, drugs with a minute of rest between each movement. The workout takes 29 minutes to complete. The entire competition rests on the 10 movements in the decathlon. There are no extra confusing details or wrinkles. Simple. Beautiful. The movements (scaled movements in parentheses):
- Tire Flip & Jump-In & Out
- Clean & Jerk 115/75
- GHD Situps (Ab Mat Situps)
- Row for Calories
- Ring Dips (Push Ups on Bench)
- Deadlift 225/155 (155/105)
- Pullups (Ring Row)
- Wall Ball 20/14(14/10)
- Double Unders (Single Rope Jump)
Your scores will be your rank in each of the 10 movements compared to the other competitors in your division. The aggregate of your scores will be your final score.
The Competition is a great fit for anyone who wants to compete. It is challenging for advanced CrossFitters – in fact, clinic we are expecting several regional level competitors to compete. It is also a great fit for novice athletes, ask as there is a scaled division that is perfect for those who might be tentative to sign up because of their physical limitations. Look at it this way: If you struggle at a particular movement, you can do your best for 2 minutes and move on to the rest of the workout. No embarrassing wait around. The Masters’ division is for 40+. Above all, it is a great opportunity to get together with other people to compete and have fun.
We know that some CrossFit style competitions can extend late into the day, but our goal for this competition is to make it fun, fair, and efficient. Since the entire competition is scored by a single event, athletes won’t have to stick around forever to find out results. This is sure to be a refreshing alternative to some of the day-long or weekend-long events that tend to drag on for far too long. Tentatively, we will run the event from 9:00 AM until Noon, depending on the number of competitors.”
Workout of the Day
13 Wallball Shots
We started with 10, and have gone up 1 a week since then. If you have missed a week, add a rep to whatever you did last week.
Once the OTM is complete, rest 5 minutes.
At 15 minutes, begin
30 Squat Clean 185/115
10 minute cap