About This Competition
We're back with Kootenay Klash Round 4!
This time around we will have two Divisions
1. Scaled: For those who've are new to competition or are not yet able to complete the requirements for Rx.
2. RX: For the athletes that have competed in the past and are comfortable completing the movements associated with the RX division.
These participants should be competent in most crossfit related movements such as gymnastics, olympic weightlifting and power lifting. The loads and intensity will be greater for this category than in scaled.
Prizes: Prizes will be given to the top 3 teams of the RX division.
Workouts will be released weekly from August 10th till August 31st.
Our Mission Is Community:
The focus of this competition is to build a connection between local gyms here in the Beautiful British Columbia and abroad, while enjoying a fun filled day of competitive fitness for competitors and spectators alike.
Athlete check in begins at 7am while our first event will start at 8am. We will aim to finish 3:30pm but is subject to change.
Pricing and Refund Policy
Early bird pricing will be $159.99 per team and will available till August 31st. After that, the price will increase to $179.99 per team.
There will be no refunds given.
Entry for spectators will be FREE.
Registration is now open!
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Hustle and Muscle | 18 |
| 2 | Harry & Lloyd | 23 |
| 3 | Curl Power | 25 |
| 4 | Registered Flex-Offenders | 28 |
| 5 | Peanut Brent and Shelby | 32 |
| # | Athlete | Points |
|---|---|---|
| 1 | Type 2 Fun | 16 |
| 2 | Squat, Drop & Roll | 20 |
| 3 | Muscle Moms | 24 |
| 4 | The Savage’s | 24 |
| 5 | Mom Jeans and Power Cleans | 25 |
Workouts
Athletes will have 4 minutes each (1 minute transition) to work to a heavy set of the following
- 1 Deadlift
- 2 Hang Cleans (power is allowed)
- 3 Shoulder to Overhead
*athletes must not drop the bar once they have picked it up. Dropping the bar will result in no score
*athletes will have a 1 minute transition between one another
* score is total load of both partners' heaviest lift
* womens scores are mulitiped by 1.5x
* time will be given before the event starts to warmup in the designated warmup area.
*bars must be empty upon the start of the workout
For Time: 14 Minute CAP
100 DU per team (SC: 200 Single Unders)
30 Burpee to target
400m Run as team
20 Burpee pullups
400m Run as a team
10 Burpee Bar Muscle ups (SC: Burpee Box Jump @24/20)
100 DU per team (SC: 200 Single Unders)
*partners must hold a skipping rope while running
*one partner works at a time for each piece other than the run
* the work can be split whatever way the team desires, except the run
For Time: 6 Minute Cap
- 100/70 cal bike (85 mixed pairs)
- Each partner completes 50/35 cals on the echo bike. The score is time it takes to finish for BOTH partners.
SC: 80/56 cals total 68 for mixed pairs
40/28 cals per person
*score is time it takes to complete the total calories
Part two starts at the 7 minute mark.
Complete the following workout for time in pairs
For Time
3 Rounds of
30 wall balls @20/14lbs (Sc: 14/10) - to 10/9' targets
20 Box Jump Overs @24/20" box
7 minute cap
*can be split whatever way the team desires, does not need to be 50/50
* every rep remaining will be added to the total time in the event a team does not finish
* add remaining reps as seconds if athletes are capped.
4 Rounds: 3 mins on 1 min off, alternating rounds with partner (2 each)
Row 40/30 cals (Sc: 30/22)
AMRAP Bench Press @155/85lbs (Sc: 115/65)
*SCORE: Total Reps for team across all 4 rounds
* One minute transition between rounds for partners to change their weights and bar height
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Event Details
Closes: Oct 11, 2024
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