You want to give your competitors the best opportunity to prove their abilities, but there’s only so much time in a day (or weekend). In order to truly test fitness, you’ll need a variety of time domains and tasks to deliver an experience that’s worthy of your athletes. One secret for giving your participants more bang for their competition buck is to dually score your workouts. The more scores you can use to rank your athletes, the more value you can provide for their experience at your event.
There are 3 ways you can do maximize your competition scoring:
1. Each event has 2 back-to-back components.
This saves you time in planning the flow of the schedule. Every time you can eliminate transitions or extra heats, you’re optimizing the experience not only for your athletes, but for your spectators as well. It’s an added test to have to switch tasks with different elements, which makes it more exciting. We’ve seen this strategy a lot at the CrossFit Regionals and Games levels for good reason. It’s both an athletic challenge and a crowd-pleaser.
Example: 1 mile run for time immediately into AMRAP of 3-6-9-12-etc. reps of power cleans and over-the-bar burpees to a 12 min time-cap, scored 2 ways: mile time and total reps completed for the AMRAP.
2. Combine an AMRAP with a portion “for time.”
Most athletes think “pacing” when they’re faced with an AMRAP. They decide what their goal is for total rounds, then they determine how that breaks down to time per round and try to keep that pace. By making a portion of the workout “for time,” you force athletes out of that pacing comfort zone because they have to push to get the fastest time possible first, then try to hang on for the rest of the workout. It’s brutal, but can be a game-changer for your competition.
Example: 10 min AMRAP “Cindy Plus”: 5 muscle-ups, 10 handstand push-ups, 15 front squats, scored 2 ways: time to complete the first 2 rounds and total reps completed for entire AMRAP.
3. Use bodyweight as a scoring factor.
This is a hot button issue for some CrossFit athletes, so be prepared to defend this decision should you go with it. Adding a bodyweight component to your competition pays homage to the strength sports that CrossFit includes within its scope, such as Olympic weightlifting. Of course, this does require weigh-ins, which can be performed at heat check-ins.
Example: 1-rep max snatch, scored 2 ways: total weight lifted and total percentage of bodyweight lifted.
Read some classic Glassman to get more ideas for how to creatively design and score your next competition’s events.