The 2019 Steel and Iron Crossfit Competition was held at Steel Edge Crossfit in North Miami on October 20, 2019.
Scroll down below the pics to see the WODs.
Everyone did an amazing job and I hope this becomes a yearly event.
“Dig Deep, Finish Strong” is just what they did. Bravo to all the Athletes and a big thank you to all the volunteers.
WOD#1 “Grind & Climb”
INDIVIDUAL
9 MIN AMRAP:
9 Power Snatches
1 Rope Climb
(Rope Climbs increase by +1 each round)
TEAMs
11 MIN AMRAP:
Partner 1 (5 power snatches)
Partner 2 (1 Rope Climb)
*(Rope Climbs Increase by +1 for each partner each round)
RX: Power Snatches @115/80
Rope Climbs (Must touch top of the rope for completed Rep)
Scale/Teams: Power Snatches @85/65
Rope Climbs (Must touch top of the rope for completed Rep)
Beginner: 9 Power Snatches @65/45 per round
Supine rope climb complete 2 first round, increase by 2 each round (begin standing, come to lying position, and full extension for completed rep)
*Scoring will be based on completed rounds and additional reps (Teams are completed rounds per team not each individual)
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WOD #2 “Miami Speedway”
INDIVIDUAL – 11MIN CAP
35 Wall Balls
25 CAL Echo Bike
15 KB Goblet Squats
500M ROW
15 KB Goblet Squats
25 CAL Echo Bike
35 Wall Balls
TEAM – 13MIN CAP
80 Partner Wall Balls
40 CAL Echo Bike (20 each team member)
30 KB Goblet Squat (Each member completes 15)
1000M Row (500M Each Partner)
30 KB Goblet Squats
40 CAL Echo Bike
80 Partner Wall Balls
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RX:
KB weights are 70/53, Wall Balls 20/14
Scale:
KB weights are 53/35, Wall Balls 20/14
Beginner:
KB weights are 44/26, Wall Balls 14/10
TEAMs:
KB weights are 53/35, Wall Balls 20/14
Partner wall balls one partner tosses and the other receives is one rep. complete 80 total per team
Bike, goblet squat, row one partner completes half then the other partner completes remaining totaling equal work between partners
Scoring is based on completed reps and time if completed, TEAMs scoring is based off of completed team movement
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WOD #3 “Steel Finisher”
INDIVIDUAL | TEAMS |
Time Cap: 11 Mins | Time Cap: 13 Mins |
2 Cleans6 T2B10 DBL KB DL | 4 Cleans8 Knees to Elbow20 DBL KB DL |
4 Cleans6 T2B10 DBL KB DL | 6 Cleans8 Knees to Elbow20 DBL KB DL |
6 Cleans6 T2B10 DBL KB DL | 8 Cleans8 Knees to Elbow20 DBL KB DL |
15 Burpee Box Jump Overs | 30 Box Jumps |
4 Cleans6 T2B10 DBL KB DL | 6 Cleans8 Knees to Elbow20 DBL KB DL |
2 Cleans6 T2B10 DBL KB DL | 4 Cleans8 Knees to Elbow20 DBL KB DL |
50 DUBS Buy Out | 120 Single Skips Buy Out |
This will be broken up into stations, once completed with KB DL you will farmers carry them to the next station then return to your bar to complete the next series
RX: Cleans weight @165 / 105, Burpee Box Jumps Over (24/20) full extensions at top of box is NOT required – KB weight @70/53
Scale: Cleans weight @135 / 85, Knee to Elbow replace T2B, Box Jumps @24/20, 120 Single Skips Buy Out – KB weight @53/35
Beginner: Cleans weight @95 / 65, T2B are replaced by 10 B-fly sit-ups, (15) Box Steps Ups @ 20in, 100 Singles Buy Out – KB weight @44/26
Teams: Cleans weight @135 / 85
On Cleans it is 1 for 1 (one partner completes one then tag partner to complete next rep), K2E are tandem, KB DL one partner completes 10 then the next partner completes 10, 1 for 1 on box jumps at full extension, then partner completes. 120 Single Skips buy out is 60 each, one partner completes 60 then another partner completes 60.
Scoring is based on completed reps and time if completes, TEAMs scoring is based off of completed team movements
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Powerlifting Strength Test
7 min to find:
1RM of
Bench Press
Back Squat
Dead Lift
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