Athletes have started hitting the beach in Miami, as the Wodapalooza CrossFit Festival begins in just two days. There is a noticeable louder buzz than usual on social media about “WZA,” as it is only the second sanctioned event to kick off, where six total athletes will qualify for the CrossFit Games. One man, one woman and one four-person team will claim a spot in Madison, Wisconsin for the August competition of Fittest on Earth. For now, everyone is happy to be in Florida in the middle of January.

The next three workouts for Wodapalooza have been released, and we’ve got some classic CrossFit movements coming for this weekend in Miami. We now know that, similar to the most recent CrossFit Games, the first workout for the world’s second sanctioned event will be a simple time trial: A 5-kilometer run on the beach, dubbed “Bay Watch.” For Elite Individuals, it will be scored for time, and Elite teams of four will be looking at total time of all athletes’ 5K runs.

Workout 1: Bay Watch
Individual Elite
5K run for time

Elite Teams of Four
5K run for total time

Workout 2, called “Double Vision” brings in a nasty double dumbbell snatch and burpee box jump-overs. This is reminiscent of Open workout 17.1, just with twice the dumbbells and far fewer repetitions. Individuals will work with just the couplet, in descending-ascending ladder.

Elite teams of four will work in pairs, starting with alternating burpee box jump overs, then trading off on dumbbell snatches as well. They will also complete synchronized toes-to-bar. This workout will go “follow the leader” style: When the first pair finished the first movement, the second pair can then begin the first movement. The second pair cannot begin any movement before the first pair is finished.

Workout 2: Double Vision
Individual Elite

15-12-9-12-15
Double Dumbbell Snatch (50/35)
Burpee Box Jump Over (30/24”)
*12-minute time cap

Elite Teams of Four
50 Alternating Burpee Box Jump Over (30, 24”)
75 Alternating Double Dumbbell Snatch (50/35)
50 Synchro Toes-to-Bar

If you’ve been waiting for the grunt work to hit, you’ll find it in Workout 3, “Special Delivery.” Individual athletes will complete three rounds of rope climbs, sandbag carries and thrusters, with the rope climbs decreasing and the thrusters increasing each round. Each member of the four-person team will complete a round of this workout, with one male and one female completing 21 thrusters and 3 legless rope climbs and another pair completing 15 thrusters and 5 legless rope climbs.

Workout 3: Special Delivery
Individual Elite

5/4 Rope Climbs (1st climb legless)
45ft Sandbag Carry (200, 140lb)
9 Thrusters (115, 80lb)
45ft Sandbag Carry

4/3 Rope Climbs (1st climb legless)
45ft Sandbag Carry
15 Thrusters
45ft Sandbag Carry

3/2 Rope Climbs (1st climb legless)
45ft Sandbag Carry
21 Thrusters

Elite Teams of Four
F1
21 Thrusters (80lb)
45ft Sandbag Carry (140lb)
3 Legless Rope Climbs
45ft Sandbag Carry
21 Thrusters

F2
15 Thrusters (80lb)
45ft Sandbag Carry (140lb)
5 Legless Rope Climbs
45ft Sandbag Carry
15 Thrusters

M1
21 Thrusters (115lb)
45ft Sandbag Carry (200lb)
3 Legless Rope Climbs
45ft Sandbag Carry
21 Thrusters

M2
15 Thrusters (115lb)
45ft Sandbag Carry (200)
5 Legless Rope Climbs
45ft Sandbag Carry
15 Thrusters
*14:00 Cap

LEAVE A REPLY

Please enter your comment!
Please enter your name here

* Copy This Password *

* Type Or Paste Password Here *