About This Competition
Come for the
competition,
stay for the party!
🌟 Mark your calendars for an epic day at Risen Strength! 🌟
🗓 When? October 12, 2024
📍 Where? Risen Strength CrossFit
This competition is for all you Individual Men and Women out there ready to show what you’ve got! Whether you’re a seasoned pro or just wanna have some fun, we’ve got a spot for you.
💪 The Bro Show
(men's individual) will take place in the morning
💪 This One's For The Girls
(women's individual) will take place in the afternoon
🔹 Divisions: Foundations, Scaled, and RX
All listed weights are working weights. Standards are close approximations of the weights for the programmed workouts. You should be able to do your division’s gymnastic movements and do multiple reps of at least quick singles of the listed weights. If you register and the wods end up being too difficult, we will gladly move you to a more appropriate division.
RX:
- Snatch 135/95#
- Clean & Jerk / Front Squat (for load)
- Deadlift 225/155#
- Wallballs 20/14#
- DB Movements 50/35#
- KB Movements 53/35#
- Pull Ups, Chest to Bar, Bar Muscle Ups, Toes to Bar, Double Unders, Handstand Push Ups
- Box jumps 24/20”
Scaled:
- Snatch 95/65#
- Clean & Jerk / Front Squat (for load)
- Deadlift 185/ 125#
- Wallballs 14/10#
- DB Movements 35/20#
- KB movements 35/26#
- Jumping Pull ups, Pull Ups, Jumping Bar Muscle Ups, Toes Above Hips, Single Unders, Hand Release Push Ups
- Box step ups 24/20"
Foundations:
- Snatch 45/35#
- Clean & Jerk / Front Squat 45/35#
- Deadlift 125/85#
- Wallballs 14/10#
- DB Movements 25/15#
- KB movements 26/18#
- Box step ups 24/20”
- Jumping Pull Ups, Hanging Knee Raises, Single Unders, Hand Release Push Ups**
**additional scaling options will be available.
🔹 Age: 13 and up
🔹 Workouts: Workouts will be released 7/19 (WOD 1), 8/2 (WOD 2), 8/16 (WOD 3).
✨ Bonus: The gym with the most athletes will win a VIP tent area. We will provide the tent, chairs, and some fun extras in the athlete village on competition day!
Source: Conquest Events
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Blue Norman | 7 |
| 2 | Trevor Mummah | 11 |
| 3 | Alex Restivo | 17 |
| 4 | Bernie Acosta | 19 |
| 5 | Lance Culjat | 20 |
| # | Athlete | Points |
|---|---|---|
| 1 | Joseph Tate | 6 |
| 2 | Paul Timler | 9 |
| # | Athlete | Points |
|---|---|---|
| 1 | rebecca dexter | 8 |
| 2 | Jennifer Nalli | 9 |
| 3 | Jessica Erkkila | 13 |
| # | Athlete | Points |
|---|---|---|
| 1 | Delia Moises | 5 |
| 2 | Cecelia Buckley | 13 |
| 3 | Kaylyn Smith | 15 |
| 4 | Devon Hodge | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | Aima Whitbeck | 12 |
| 2 | Megan Timler | 14 |
| 3 | Laura Shambaugh | 19 |
| 3 | Kayla Jones | 19 |
| 5 | Heather Bowland | 25 |
Workouts
Blitz & Bash is going to be a blast!
🪩 Part A: 18, 15, 12,9 Toes to Bar* | Burpees Over The Bar*
6 minute time cap.
🏋️ Part B: 6 minute window to establish a max load of the complex listed.
RX: toes to bar & bar facing burpees (two foot take off required)
*Scaled: toes above hips & bar facing burpees (two foot take off is not required; stepping over is allowed)
*Foundations: hanging knee raises & up downs
STANDARDS
This workout will begin with a 5-minute warm-up period. During this time, athletes are encouraged to warm up specifically for Part B. By the end of this period, your bar should be loaded with your chosen starting weight for the Bash Complex.
Part A:
Blitz - for time: 18-15-12-9 Toes to Bar & Burpees Over Bar (6 minute time cap)
RX
Toes to Bar - The first rep must begin with the athlete in a full hang and feet off of the ground, the hips fully open, and the heels behind the vertical plane of the bar.
From there and for each successive rep, both feet must rise above the hip crease to touch the pull-up bar simultaneously. Toes must touch the bar. After touching the bar, the athlete must again reach full extension at the bottom, meaning the hips must open fully again. The heels must be behind the vertical plane of the bar at the bottom of each rep.
An overhand, underhand, or mixed grip is permitted.
A rep is credited when the athlete moves from full extension to having the toes of both feet touch the bar simultaneously.
Bar Facing Burpees - Athletes will stand facing the bar.
Athletes may jump OR step back into the burpee position and then lower chest and thighs to the ground. Athletes may jump or step up from the burpee position and then jump over the barbell. Athletes are not required to reach full extension or stand tall at the top of the burpee.
A two-foot take off is required.
Rep will be credited when the athlete has successfully transitioned both feet over the bar.
SCALED
Toes Above Hips - The first rep must begin with the athlete in a full hang and feet off of the ground, the hips fully open, and the heels behind the vertical plane of the bar.
From there and for each successive rep, both feet must rise above the hip crease simultaneously. After the toes rise above the hip crease, the athlete must again reach full extension at the bottom, meaning the hips must open fully again.The heels must be behind the vertical plane of the bar at the bottom of each rep.
An overhand, underhand, or mixed grip is permitted.
A rep is credited when the athlete moves from full extension to having their toes rise above the hip crease
Bar Facing Burpees - Athletes will stand facing the bar.
Athletes may jump OR step back into the burpee position and then lower chest and thighs to the ground. Athletes may jump or step up from the burpee position and then step over the barbell. Athletes are not required to reach full extension or stand tall at the top of the burpee. Athletes may jump, leap or step over the barbell.
Rep will be credited when the athlete has successfully transitioned both feet over the bar.
FOUNDATIONS**
Hanging Knee Raises - The first rep must begin with the athlete in a full hang and feet off of the ground, the hips fully open, and the heels behind the vertical plane of the bar.
From there and for each successive rep, both knees must rise above the hip crease simultaneously. After the knees rise above the hip crease, the athlete must again reach full extension at the bottom, meaning the hips must open fully again.The heels must be behind the vertical plane of the bar at the bottom of each rep.
An overhand, underhand, or mixed grip is permitted.
A rep is credited when the athlete moves from full extension to having their knees rise above the hip crease.
Bar Facing Up Downs - Athletes will stand facing the bar.
Athletes may jump OR step back in a plank position. Athletes may jump or step up from the plank position and then step over the bar. Athletes are not required to reach full extension or stand tall at the top of the up down. Athletes may jump, leap or step over the barbell.
Rep will be credited when the athlete has successfully transitioned both feet over the bar.
Part B:
Bash Complex: 1 Clean, 3 Front Squats, 1 Hang Clean for LOAD
1 Clean -
During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the front rack position on the shoulders. This portion of the complex will be credited to the athlete once the bar reaches the shoulders in the front rack position with the elbows clearly in front of the bar and the hips and knees fully extended.
A pause before the first front squat is necessary.
3 Front Squats -
With the bar in the front rack position the athlete must pass through a full squat with hip crease below the knee and then rise to full extension with knees, hips, and shoulders in line. The rep is credited to the athlete when the knees, hips and shoulders reach full extension with the bar in the front rack position with elbows clearly in front of the bar. For this portion athletes will complete 3 reps.
The athlete will then return the bar to the hang position.
1 Hang Clean -
The bar must move from the hang position (above the knee) to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the front rack position on the shoulders. This portion of the complex will be credited to the athlete once the bar reaches the shoulders in the front rack position with the elbows clearly in front of the bar and the hip and knees fully extended.
The athlete may not put the bar down during the complex. If the athlete drops the bar at any time they must start the entire complex over starting with the first clean.
The athlete will receive credit once all elements of the complex have been completed.
Blitz & Bash is going to be a blast!
🪩 Part A: 18, 15, 12,9 Toes to Bar* | Burpees Over The Bar*
6 minute time cap.
🏋️ Part B: 6 minute window to establish a max load of the complex listed.
RX: toes to bar & bar facing burpees (two foot take off required)
*Scaled: toes above hips & bar facing burpees (two foot take off is not required; stepping over is allowed)
*Foundations: hanging knee raises & up downs
STANDARDS
This workout will begin with a 5-minute warm-up period. During this time, athletes are encouraged to warm up specifically for Part B. By the end of this period, your bar should be loaded with your chosen starting weight for the Bash Complex.
Part A:
Blitz - for time: 18-15-12-9 Toes to Bar & Burpees Over Bar (6 minute time cap)
RX
Toes to Bar - The first rep must begin with the athlete in a full hang and feet off of the ground, the hips fully open, and the heels behind the vertical plane of the bar.
From there and for each successive rep, both feet must rise above the hip crease to touch the pull-up bar simultaneously. Toes must touch the bar. After touching the bar, the athlete must again reach full extension at the bottom, meaning the hips must open fully again. The heels must be behind the vertical plane of the bar at the bottom of each rep.
An overhand, underhand, or mixed grip is permitted.
A rep is credited when the athlete moves from full extension to having the toes of both feet touch the bar simultaneously.
Bar Facing Burpees - Athletes will stand facing the bar.
Athletes may jump OR step back into the burpee position and then lower chest and thighs to the ground. Athletes may jump or step up from the burpee position and then jump over the barbell. Athletes are not required to reach full extension or stand tall at the top of the burpee.
A two-foot take off is required.
Rep will be credited when the athlete has successfully transitioned both feet over the bar.
SCALED
Toes Above Hips - The first rep must begin with the athlete in a full hang and feet off of the ground, the hips fully open, and the heels behind the vertical plane of the bar.
From there and for each successive rep, both feet must rise above the hip crease simultaneously. After the toes rise above the hip crease, the athlete must again reach full extension at the bottom, meaning the hips must open fully again.The heels must be behind the vertical plane of the bar at the bottom of each rep.
An overhand, underhand, or mixed grip is permitted.
A rep is credited when the athlete moves from full extension to having their toes rise above the hip crease
Bar Facing Burpees - Athletes will stand facing the bar.
Athletes may jump OR step back into the burpee position and then lower chest and thighs to the ground. Athletes may jump or step up from the burpee position and then step over the barbell. Athletes are not required to reach full extension or stand tall at the top of the burpee. Athletes may jump, leap or step over the barbell.
Rep will be credited when the athlete has successfully transitioned both feet over the bar.
FOUNDATIONS**
Hanging Knee Raises - The first rep must begin with the athlete in a full hang and feet off of the ground, the hips fully open, and the heels behind the vertical plane of the bar.
From there and for each successive rep, both knees must rise above the hip crease simultaneously. After the knees rise above the hip crease, the athlete must again reach full extension at the bottom, meaning the hips must open fully again.The heels must be behind the vertical plane of the bar at the bottom of each rep.
An overhand, underhand, or mixed grip is permitted.
A rep is credited when the athlete moves from full extension to having their knees rise above the hip crease.
Bar Facing Up Downs - Athletes will stand facing the bar.
Athletes may jump OR step back in a plank position. Athletes may jump or step up from the plank position and then step over the bar. Athletes are not required to reach full extension or stand tall at the top of the up down. Athletes may jump, leap or step over the barbell.
Rep will be credited when the athlete has successfully transitioned both feet over the bar.
Part B:
Bash Complex: 1 Clean, 3 Front Squats, 1 Hang Clean for LOAD
1 Clean -
During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the front rack position on the shoulders. This portion of the complex will be credited to the athlete once the bar reaches the shoulders in the front rack position with the elbows clearly in front of the bar and the hips and knees fully extended.
A pause before the first front squat is necessary.
3 Front Squats -
With the bar in the front rack position the athlete must pass through a full squat with hip crease below the knee and then rise to full extension with knees, hips, and shoulders in line. The rep is credited to the athlete when the knees, hips and shoulders reach full extension with the bar in the front rack position with elbows clearly in front of the bar. For this portion athletes will complete 3 reps.
The athlete will then return the bar to the hang position.
1 Hang Clean -
The bar must move from the hang position (above the knee) to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the front rack position on the shoulders. This portion of the complex will be credited to the athlete once the bar reaches the shoulders in the front rack position with the elbows clearly in front of the bar and the hip and knees fully extended.
The athlete may not put the bar down during the complex. If the athlete drops the bar at any time they must start the entire complex over starting with the first clean.
The athlete will receive credit once all elements of the complex have been completed.
Workout Three: Calling All Party Crashers (or athletes who love deadlifts, DUBs, and HSPU) 🎉!
🎤 **SURPRISE!** Just when you thought it was over, we’ve got one more party trick up our sleeve!
Encore is our floater WOD and will be 3 minutes of pure fun (if you like that sort of thing)!
Sandbag Weights:
RX - 100/75#
Scaled - 75/50#
Foundations - 50/20#
STANDARDS
For max reps -
Minute 1 - Echo bike calories
Minute 2 - Sandbag squats
Minute 3 - Echo bike calories
RX: 100/75# sandbag
SCALED: 75/50# sandbag
FOUNDATIONS: 50# sandbag/ 20# medicine ball**
Echo bike: The athlete will have 1 minute to complete as many calories as they can. Roll over calories will not count. Athletes may transition to the sandbag before the minute is over, but they cannot start the sandbag squats until the start of the next minute.
Sandbag squats: Athletes will start standing with hips and knees fully extended. The athlete must pass through a full squat with hip crease below the knee and then stand to full extension with knees and hips fully extended. Athletes must show control (feet not moving, etc.) before descending into the next rep. The athlete may hold the sandbag in any position above the hips (i.e bear hug, on the shoulder, on the back, etc).
The rep is credited to the athlete when the hips and knees reach full extension.
**FOUNDATION ATHLETES WILL BE ALLOWED FURTHER MODIFICATIONS IF NEEDED.
Workout Three: Calling All Party Crashers (or athletes who love deadlifts, DUBs, and HSPU) 🎉!
All Divisions: 9 minute time cap.
RX: 225/155#
Scaled: 185/125#, singles & hand release push ups.
Foundations: 125/85#, singles & hand release push ups
(other modifications can be provided).
STANDARDS:
4 Rounds for time - 10 deadlifts, 40 double-unders, 20 handstand pushups (9 minute time cap).
RX:
10 deadlifts (225/155#), 40 double-unders, 20 handstand pushups
SCALED:
10 deadlifts (185/125#), 40 single-unders, 20 hand release pushups
FOUNDATIONS:
10 deadlifts (125/85#), 40 single-unders, 20 hand release pushups**
Deadlift: The barbell starts on the ground (both plates touching the ground). Hands must be outside the knees. No sumo deadlifts. Any style of grip is permitted. No deliberate bouncing allowed.
The rep is credited when hips and knees reach full extension. Head and shoulders are behind the bar when viewed from the side.
Double Under:
The rope passes under the feet twice during a single jump. The rope must spin forward. Only successful jumps are counted, not attempts.
The rep is credited when the rope has successfully passed under the athlete’s feet twice during a single jump.
Single Under:
The rope passes under the feet once for each jump. The rope must spin forward. Only successful jumps are counted, not attempts.
The rep is credited when the rope has successfully passed under the athlete’s feet once for each jump.
Handstand Pushup:
Each rep begins and ends in the lockout position with the heels against the wall, both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with the body before descending. At the bottom, the head must make contact with the ground.
Please note: If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates). The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Kipping IS allowed. The feet may be no wider than the width of the hands at the lockout of each repetition.
Each rep is credited when the athlete returns to the lockout position with the heels on the wall, arms, hips, and legs fully extended; and shoulders in line with the body.
Hand Release Pushup:
The athlete will start in the plank position with the arms and legs fully extended. From the plank the athlete will descend to the floor. A straight body position must be maintained throughout the push-up. Once the chest and thighs touch the floor the athlete will CLEARLY release their hands from the ground before pressing back into a plank with the arms and legs fully extended.
The rep is credited when the athlete returns to the top of the plank position (after descending to the ground) with arms and legs fully extended.
SLAPDASHERY is going to be a party🎉!
⏱️ Every minute on the minute for 7 minutes complete:
RX: 3 - 40’ shuttle runs + max hang KB snatches 53/35#
Scaled: 3 - 40’ shuttle runs + max DB hang snatch 35/20#
Foundations: 3 - 40’ shuttles runs + max DB hang snatch; 20/10#
STANDARDS:
Every minute on the minute for 7 minutes complete:
RX: 3 - 40’ shuttle runs + max KB hang snatches 53/35#
SCALED: 3 - 40’ shuttle runs + max DB hang snatches 35/20#
FOUNDATIONS: 3 - 40’ shuttles runs + max DB hang snatches 20/10#**
Hang KB Snatch: Athletes must start with the kettlebell in the hang position and grip the kettlebell by the handle. The athlete will move the kettlebell from the hang to a locked-out position overhead in one fluid motion.
The rep is credited when the knees, hips, and elbow of the working arm are fully extended and the middle of the kettlebell is in line with, or behind, the body when viewed from the side.
Hang DB Snatch:
Athletes must start with the dumbbell in the hang position and grip the dumbbell by the handle. The athlete will move the dumbbell from the hang to a locked-out position overhead in one fluid motion.
The rep is credited when the knees, hips, and elbow of the working arm are fully extended and the middle of the dumbbell is in line with, or behind, the body when viewed from the side.
For both the KB and DB snatch, the athletes may alternate arms as needed.
Shuttle Run: Each rep of the shuttle run = 40 ft (20 ft down + 20 ft back). Each rep starts with the feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count. One repetition = 40ft (20 ft out and back). Athletes will continue until all three 40 ft shuttles have been completed. On the final shuttle run of each round, the athlete must simply pass the line to begin the hang kettlebell snatches or hang dumbbell snatches.
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Event Details
Closes: Oct 7, 2024
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