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As the second edition of the Last Chance Playoffs approaches, today we delve into what the contenders can expect based on what we learned from last year and what we’ve already seen this year in the earlier parts of the season.
The first year of LCQ featured four drills and a total of seven moves. Each of these moves actually appeared in some iteration earlier in the season:
- Rowing: Previously seen in the online quarter-finals and semi-finals
- Hang dumbbell grab: DB grab in Open, iron grab in Quarters and Semis
- Burpee Burpee box jumps up at the opening of the forty, burpee at Simes
- double underlay: Appeared in each stage (open, quarter, semi-half)
- Squat Cleans: Heavy cleans in Open, Db hang cleans in Quarters, Irons (and shakes) cleans in Semis
- Legless rope climbing: Previously in the semi-finals online
- Deadlift: Part of the Barbell complex at the Open, the deadly dumbbell lift at Semis
Due to COVID restrictions last season, CrossFit was responsible for programming a full online semi-final that took a lot of potentially unused moves off the table for the LCQ. That wasn’t the case this year, CrossFit only programmed two of the six exercises into the semi-finals and so has a little more room if they want to incorporate moves not used in this year’s LCQ.
What we don’t expect to see:
Most of the transactions in this list will not display in the LCQ for one (or more) of three reasons:
- They were already Tested extensively early in the season.
- There is no need to test the amplitude for them at a stage through only four (maybe five) exercises it should require top barrier To test the entry method.
- For example, walking on a wall will be replaced by walking on the hands or with a high skill / ordering a handstand.
- There are still plenty of untested moves that can stand out and/or expose athletes At this stage of the competition.
- GHD ins
- Shuttle works
- wall walks
- db extract
- burpee face bar
- Ring Muscle Up (on average just under 30 of these have been tested in most Semis)
- walking lunges
- Kipping Handstand Push-ups
- Handstand pressure exercise
- rope climbs
- Wall balls of conventional weights and heights (20/14 to 10 ft / 9 ft)
- Box jump over traditional heights (24/20)
Movements that can be very well defined:
This list mostly includes things that haven’t been tested yet this season by CrossFit specifically, or have been tested at a very low volume. Most of them, specifically in certain groups, meet the second and third criteria of the highest (higher skill barrier, untested movements that can expose athletes at this stage of competition).
- Squatting over the head
- hang grab (iron)
- Push-ups (dumbbells or barbell)
- Tighten the muscles of the bar
- toes to bar
- Chest-to-bar pull-up
- Strict push-up exercise on the hands
- Push-up exercise on the hands when strict disability
- Wall Balls (20/14) to 11’/10′ or (30/20) to 10′
- Burpees up to 12 inch target
- Farmers holding dumbbells
- double undergarments (large groups)
- Box Over Jump (with or without burpees) to a 30/24 inch box
Based on the past year, we expect about half of this group of moves to appear.
Strength training or not?
One of the big talking points at last year’s LCQ was the inclusion of three reps of a deadlift max as one of only four tests. Of course we know that athletes need to be strong to compete in the Games, but is it necessary to test it in isolation at this point with little training at this point in testing?
All of these athletes have actually been asked to demonstrate their strength in two specific tests programmed into CrossFit:
- The other total from the quarter-finals (max 1 rep clean, pushup, and squat)
- Barbell Compound Semi-Final (three cleans, two in front, one shoulder to over head)
As discussed and highlighted many times, there are other ways to test strength. Don’t be surprised if the “strength” test is hidden a little differently from the deadlift of the three-rep max from last season.
How many single method tests should you expect?
Another sticking point with last year’s version of the LCQ was that two of the four tests were one way (three rep max deadlift, 100 burpees to a 12-inch target). Again the question arises, when so many high-ranking athletes compete for only two spots, do we need half-tests to be very specific?
Considering the most recent stage of competition for this year, the online age group semi-finals, it seems that the answer to that question might be yes. In a very similar nature to last year’s LCQ, half of the tests in this year’s age group semi-finals were single-method:
- Audition 3: Snatch Ladder for the cast
- Test 5: wall ball (similar to “death by”)
- Test 6: 1 rep max clean and jerk
Given the pattern established last season, and continuing into the age group semifinals this season, CrossFit appears to be placing a very high emphasis on expressing fitness through individual method tests as part of the Games qualification process.
It shouldn’t be ignored that the pre-programmed semi-finals were also all-purpose intense individually (legged rope climbing; barbell complex).
Taking into account everything we’ve laid out up to this point, here’s an overview of what we expect from the 2022 LCQ:
- 4-5 tests probably four
- One of them will be one way in nature (hopefully not raised); Perhaps a rowing test similar to what we saw in the first phase of the CrossFit 2020 games. Rowing only appeared for individuals in the quarter-finals, and was not an important part of this exercise.
- strength test This is bullish in nature coupled with one or two other moves we haven’t seen much of this year yet (double bottom jumps, long box jumps, toes to bar, chest to bars, or barbell flexing are the main candidates)
- Similar test to age group semi-final four workout (Which included sit-ups, standing hands, walking and pulling the bar muscles). We were just expecting to omit the GHD sit-ups since there’s no need for repetitions after the quarter-finals, and they can swap toes quite easily.)
- Heavy Wall Roller Workout Aim for ten feet for everyone.
- On a recent episode of Get With the Programming, Chase Ingraham reported that Adrian Bozeman wanted to keep his wall ball height at ten feet for his age group in the online semifinals with a 30- and 20-pound wall ball; The only reason he didn’t was because he wasn’t sure people would have access to that.
- However, it is safer to assume that LCQ athletes have access to that, which makes it a good bet to appear.
The Big Picture: We’re only in the second year of this format, so there’s definitely still a lot we don’t know. However, this stage of the season is exciting and crucial at the same time. There are more than 30 men and women who have already proven their ability to be exceptional this year through three phases of testing. With so many mathematicians that were very close to qualifying via Semis in the field, it’s important to get programming here. We’ve done our best now to see how well it aligns with what CrossFit has to offer athletes.