StrongFit Rumble 2019
The StrongFit Rumble is back with a new location, division, and format!
This year’s event will be held out of Archibald Arena, using local green space and features to add new challenges to our competition
Teams of four athletes will now move to same-sex pairs across all divisions
We are now offering Beginner, Intermediate, and RX divisions
The cost for registration is $150/team
Five workouts throughout the day which includes finals for all teams
Our feature obstacle course race is back with new and improved challenges
Event shirts will be provided for all athletes and volunteers
Prize pack giveaways
Food and concession will be available throughout the day
Bouncy Castles/Inflatables will be back to keep your family entertained all day
No admission fee
We are incredibly grateful to our sponsors for this year’s Rumble!
Our sponsors allow us to provide more services and add value to what our athletes and volunteers experience, so we would like to give a great big high-five and say thanks to our sponsors!
In fact, our sponsors are so generous that each athlete swag bag is a prize bag worth more than the cost of entry! This allows every athlete to feel like a podium winner with supplements, food, clothing, and gym accessories in each bag. As a result, we will not be providing prizes for podium finishers and are taking a different approach. But don’t worry podium finishers, you’ll still get something to tuck away into a drawer somewhere :)
Judges and volunteers will be voting on which teams win our prize packs, each worth $250+. Three teams will be chosen based on spirit of competition, movement quality, and spirit of the community. Athletes can focus on PRs and fun times and we’ll take care of the rest!
BREAKDOWN OF DIVISIONS:
RX
Most WODs are done RX or very close to
Capable of performing the following benchmarks:
Max snatch ~ 205/125 and clean & jerk ~ 245/155 or more
Not limited by gymnastics movements; can do TTB, MUs, and HS walks in small sets or singles
Train 4+ times per week
INTERMEDIATE
Most WODs are done scaled with some RX
Max snatch ~ 155/105 and clean & jerk ~ 205/125 or more
Can perform most movements found in the CrossFit Open such as DUs, CTB Pull-ups, TTB
Train 3+ times per week
SCALED
Newer to CrossFit (under a year) or first time competitor
Are familiar with how to perform snatches and clean & jerks
Body weight movements are difficult to perform; use bands for pull-ups or cannot do many pull-ups in a row
Usually do single-unders instead of DUs
Almost all WODs are scaled in reps, weights, and movements
Training 2+ times a week
EVENT DESCRIPTIONS:
EVENT 1: MAX SNATCH IN 7 MINUTES
https://www.facebook.com/strongfityxe/videos/354335048609807/
Athletes will have 7 minutes to attempt as any snatches as they would like. Snatches can be performed from the floor or any hang position, and can be caught in a power, squat, or split but feet must come together and the lift must be stood up under control in order for the lift to count. Your score is the total of the weight lifted with the tiebreaker going to the team with the highest individual successful snatch attempt.
EVENT 2: THRUSTER, SPRINT SHUTTLE, TRIPLE-UNDER AMRAP
https://www.facebook.com/strongfityxe/videos/359388178022207/
Event 2a, 2b, 2c will be three separately scored events, comprised of a 3 minute work window followed by a 2 minute rest/transition period. Athletes will be working one person at a time.
2a: 9-15-21-AMRAP Thrusters
Weights per division:
RXM: 165-135-115-95
RXW: 105-95-75-65
IntM: 135-115-95-75
IntW: 85-75-65-55
ScM: 95-85-75-65
ScW: 65-55-45-352b: Shuttle sprints moving a marker further out after each sprint
2c: RX: AMRAP Triple-Unders
*if unable to do TUs, ratio of 25:1 will be allowed*
Intermediate & Scaled: AMRAP Double-Unders
EVENT 3: BBJO, TTB, BMU
https://www.facebook.com/strongfityxe/videos/809540276113045/
With athletes working one at a time, they can break up the following movements however they choose:
RX
15 Burpee Box Jump Overs @ 24/20”
30 Toes-to-bar
15 Burpee Box Jump Overs @ 24/20”
30 Bar Muscle-ups
15 Burpee Box Jump Overs @ 24/20”
8 Minute Cap
Intermediate M/W
15 Burpee Box Jump Overs @ 24/20”
30 Toes-to-bar
15 Burpee Box Jump Overs @ 24/20”
30 Chest-to-bar Pull-ups
15 Burpee Box Jump Overs @ 24/20”
Scaled M/W:
15 Burpee Box Step or Jump Overs @ 24/20”
30 Heels-above-hips
15 Burpee Box Step or Jump Overs @ 24/20”
30 Chin Over Bar Pull-ups
15 Burpee Box Step or Jump Overs @ 24/20”
EVENT 4: MEET ME AT THE BAR
https://www.facebook.com/strongfityxe/videos/687759954970801/
Athletes begin on a bike or rower with both working simultaneously until the required work is completed. When an athlete has completed their work they can move on to the barbell to begin chipping away at 30 clean & jerks (can be a power or squat clean followed by shoulder-to-overhead). As soon as the second athlete has completed their work component they can join their teammate in completing 30 clean and jerks.
RX
PARTNER 1: 50/35 Calories on Bike
PARTNER 2: 50/35 Calories on Rower
THEN:
30 Clean & Jerks @ 225/135
INTERMEDIATE
PARTNER 1: 40/30 Calories on Bike
PARTNER 2: 40/30 Calories on Rower
THEN:
30 Clean & Jerks @ 155/105
SCALED
PARTNER 1: 30/20 Calories on Bike
PARTNER 2: 30/20 Calories on Rower
THEN:
30 Clean & Jerks @ 115/85