Conquer The Rock
About This Competition
Conquer the Rock is a fun, yet competitive partner competition. It will consist of a minimum of five workouts that will be released on May 10, 2024. Each workout will include both members of the team and will challenge everyone no matter their division.
Conquer the Rock 2024 will be held in Branson, MO at Table Rock CrossFit (located inside The Ballparks of America complex). We are able to provide a separate area for athletes to crash and warm-up from the competition floor. We also have regular restrooms on site. This will be our third annual comp in Branson and no doubt the best ever!
Divisions:
RX: Do their gym workouts “RX” and consistently finishes near the top.
Intermediate: This is if you are in between an RX/Elite Athlete and scaled Athlete. If the weights are to heavy in RX and the skill work is easy for you in scaled, then you belong in this division.
Scaled: Regularly scales class workouts at their gym. Is not able to complete all “CrossFit movements”.
***TOTAL PRICE OF REGISTRATION $180.00 PER TEAM*** No refunds will be allowed, you may substitute athletes prior to May 8th, 2024.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Pedro & Napoleon | 9 |
| 2 | Come Back | 16 |
| 3 | Gym Class Heroes | 18 |
| 4 | Princess and the Frog | 27 |
| # | Athlete | Points |
|---|---|---|
| 1 | B&G | 11 |
| 2 | Hustle and Muscle | 13 |
| 3 | CHALK CHASERS | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | Tactical Tlacuaches | 7 |
| 2 | Hakuna masquata | 14 |
| # | Athlete | Points |
|---|---|---|
| 1 | Kettlebelles | 8 |
| 2 | The Professor and The Prodigy | 13 |
| # | Athlete | Points |
|---|---|---|
| 1 | Better Late than Never | 11 |
| 2 | Strong as a Mother | 14 |
| 3 | The wives of the manliest men | 16 |
Workouts
At 3..2...1...Go
Both partners will run 400m at the same time.
2 Rounds For Time
Partner 1 begins with the sandbag in a front carry. The sandbag must be carried in front of the body. The sandbag cannot be carried on the shoulder or anywhere above the chest.
Partner 2 begins with the plate in an overhead carry. The arms do NOT need to be locked out. The plate must be carried above the head, but may not touch the head or fall behind the head.
If any implement drops both partners will run one lap back to their implement. The plate has to be placed on the sandbag.
RX: 150/100 Sandbag and 55/35 Plate
Intermediate: 100/70 Sandbag and 45/25 Plate
Scaled: 70/50 Sandbag and 45/25 Plate
4 rounds each
2 minute AMRAP
12 Bench Press
10 Strict Pull-Ups / Chest to Bar Pull-Ups / Strict Ring Rows
Max Distance Farmer's Carry
When both athletes have completed the 4 rounds each, there will be 1 minute rest and then 4 minutes for both athletes to establish a 2 rep max Bench Press
Standard CrossFit bench press with both shoulders and butt staying in contact with the bench.
RX: Bench Press 155/95----Strict Pull-Ups----KB 70/50
Intermediate: Bench Press 135/85----C2B---KB 70/50
Scaled: Bench Press 115/75---Strict Ring Rows---KB 50/35
15 minute time cap
Partner 1 begins on the Air Bike
Partner 2 starts on the Chipper Movements
Partners must switch every minute on the minute until the chipper is finished and then may swtich as needed to finish calories on the bike
Chipper:
100 Wallballs
80 Alternating Dumbbell Snatch
60 Box Jump Overs
40 Dumbbell Facing Burpees
20 Heavy Wallballs
2 Scores:
Time at completion of Chipper Movements
Total Calories accumulated on the Bike in 15 minutes
Rx: Wallball@ 20/14- Dumbbell@ 70/50- Box @ 30/24- Heavy Wallball @ 30/20
Intermediate: Wallball@ 20/14- Dumbbell@ 50/35- Box@ 24/20-Heavy Wallball @ 30/20
Scaled: Wallball@ 14/10- Dumbbell@ 35/25- Box @ 24/20(Step-Up)- Heavy Wallball@ 20/14
Total Calories on the bike
Part 1:
8 total rounds - Alternating Movements
Partner 1 - 1 Rope Climb / Rope Lowers
Partner 2 - 5 Thrusters
Partner 1 - 10 Toes to Bar / Knee Raises
End of Round 1
Partner 2 - 1 Rope Climb / Rope Lowers
Partner 1 - 5 Thrusters
Partner 2 - 10 Toes to Bar / Knee Raises
End of Round 2
Continue in this manner until 8 total rounds have been complete or until the Time Cap of 8 minutes
RX: Legless Rope Climbs/ TTB
Intermediate: Rope Climb/ TTB
Scaled: 3:1 Rope Lowers/ Hanging Knee Raises
at 8:00 begin Part 2
4 Minute AMRAP - Alternating Rounds
5 Cleans
5 Pogo Burpees (Burpee, jump over barbell, jump back over barbell)
2 scores:
Time at completion of Part 1
Total Rounds/Reps on Part 2
RX: 135/95
Intermediate: 115/85
Scaled: 95/65
4 rounds each
2 minute AMRAP
12 Bench Press
10 Strict Pull-Ups / Chest to Bar Pull-Ups / Strict Ring Rows
Max Distance Farmer's Carry
When both athletes have completed the 4 rounds each, there will be 1 minute rest and then 4 minutes for both athletes to establish a 2 rep max Bench Press
Standard CrossFit bench press with both shoulders and butt staying in contact with the bench.
RX: Bench Press 155/105----Strict Pull-Ups----KB 70/50
Intermediate: Bench Press 135/95----C2B---KB 70/50
Scaled: Bench Press 115/85---Strict Ring Rows---KB 50/35
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Event Details
Closes: May 8, 2024
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