S. California Sectional

SoCal Sectionals WOD 3 Announced

The SoCal sectional is in full swing and after a full day of workouts, the athletes are home recovering and getting ready for the final WOD on Sunday. The following workout will be the only test for Sunday's finale and is sure to prove who amongst SoCal is fit enough for the next test.

Workout 3 "Six Max Efforts"

Overview. This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). You will be ranked in each event individually, earning you 6 independent scores. Your total score for this WOD is the cumulative rank of all 6 scores. For example, an athlete that is ranked 1 in all six events will get a score of 6, and will be ranked in first place for this WOD.

Event 1: Row - 3 minutes - max calories
3 min rest
Event 2: Deadlift (275#/185#) - 3 minutes - max reps
3 min rest
Event 3: L-sit - accumulate as many seconds as possible in 3 minutes
3 min rest
Event 4: Overhead Squat (95#/65#) - 3 minutes - max reps
3 min rest
Event 5: Pull-ups (chin over bar) - one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time

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Video Downloads

Wod 3 Overview Video ...

Download as QuickTime.
Download as Windows Media.

Wod 3 Standards Video ...

Download as QuickTime.
Download as Windows Media.

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3 comments on this entry

1. CrossFit Junkie wrote...

Man, that looks BRUTAL! I really like it though, it definitely provides a broad test of abilities!

2. Pat wrote...

On the standards video... why would it not count in an overhead squat if the bar was in front of, or inline with your ear? Arguably that is where we would want to be if we had a straight up and down squat...

Just wondering why that perimeter was set.


3. lena wrote...

Pat, I believe it comes down to loading. If the bar is in front of or in line with the ear, then when you squat, you are dangerously loading the anterior spine instead of shifting your chest in front of that line to base your load over your heels, a proper line of force.


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