HOA5 Movement Checklist

Greetings! Welcome to the obligatory post about what movements to be prepared for and what to expect at HOA5:) But first, 3 quick thoughts:

1. The WODs are already programmed. They have all been taste-tested and firebreather-approved. They are awesome. They will utilize your entire team equally throughout the weekend. They will not be announced ahead of time with the exception of the first event that will be announced a few days prior.

2. Utilize the following lists of HOA5 movements to determine at which level you or your athletes should compete at and/or as a training checklist leading up to November 8th, 9th, and 10th (please note these movements and loads are subject to SLIGHT revision).

3. It's not likely that you'll be a jedi-master of every single movment and every single load listed in any given division. Guess what? That's OK. Go with your gut and be prepared to push yourself beyond your percieved limitations. After all, that's what CrossFit is all about isn't it? Remember to remind yourself of what made you fall in love with this sport and training method in the first place...Developing greater work capacity all across the board. Keep it varied and have fun training. As the saying goes, "Work the list"...

RX Division

Clean and Jerk, 165/110lb
Ring Muscle Up
Rope Ascent, 18/15'
TTB
OHS, 115/75lb
Single Arm DB Snatch, 70/50lb
Front racked walking lunges, 135/95lb
Box Jump, 30/24"
Snatch, 135/95lb
Run
Run Short
Run Medium
Run Long
Run Fast
CTB Pull Up
Double Under
Deadlift, 275/185lb
Burpee
KB Swing, 70/55lb
Front Squat, 135/85lb
Farmers Carry, 70/50lb (each hand)
Ball Slam, 50/35lb
HR Push Up
Wall Ball, 25/20lb (10'/9')
* Be prepared to establish a max load on any given barbell movement

Scaled & Masters Divisions

Clean and Jerk, 145/90lb
Ring Dip & Ring Row
Rope Ascent, 15'
TTB
OHS, 95/65lb
Single Arm DB Snatch, 50/30lb
Front racked walking lunge, 115/75lb
Box Jump, 24/20"
Box Jump OR Step, 30/24"
Snatch, 115/75lb
Run
Run Short
Run Medium
Run Long
Run Fast
Pull Up
Double Under
Deadlift, 245/155lb
Burpee
KB Swing, 55/35lb
Front Squat, 115/75lb
Farmers Carry, 50/30lb (each hand)
Ball Slam, 40/25lb
HR Push Up
Wall Ball, 20/14lb (10'/9')
*Be prepared to establish a max load on any given barbell movement

Don't forget that registration for HOA5 Judges, Volunteers, and all Team Divisions opens on September 2nd at 12am. Team Registration cost is $360 per team + Tax and the RegOnline service fees.
Best of luck in your training! Here's to hitting PRs and making gains safely and soundly!

Cheers and Chin Ups,

Jeremy Mhire, HOA Director