The Rural Rampage
About This Competition
OUR PAIRS COMP IS BACK!
The Rural Rampage is our Annual Mixed OR SAME SEX Pairs Live Competition
When : Feb 3RD 2024 from 7am
Where: CrossFit Gunnedah NSW
How Much $190 per pair
Divisions: Advanced, Intermediate, Beginner
Teams can consist of MM/ MF or FF
Workouts will consist of male and female weights and calories consistant with the standard across the CrossFit Community, and any lifting only events will have all female weights multiplied by a factor.
REFUND POLICY (PLEASE READ BEFORE ENTERING)
We Understand Things come up. Due to the limited number of open spots, there will be NO refunds. HOWEVER, you can transfer your spot to another team in the same division. Switching division may be approved if spots are available in the desired division
WORKOUT RELEASE DATES: WORKOUTS WILL BE RELEASED NO LATER THAN THE WEEK BEFORE THE EVENT AND NO EARLIER THAN JAN 12TH
Which division is right for my team?
Choosing a division can be challenging. We encourage teams to challenge themselves but also select a division they will enjoy. below is A GUIDELINE OF POSSIBLE MOVEMENTS AND EXPECTED SKILLS for each division (Not necessarily in event)
* Where there is a astrix (*) movement will only require One team member to be able to perform
ADVANCED:
Muscle ups*,
Double unders,
Pistol Squats
HSPU and full distance wall walks
Run*
Intermediate
Chest to bars Pull up*
Double Unders*
24/20" Box Jump*
Run*
HSPU to 2 ABMATS wall walks to 30cm from wall
Beginner
Ring Rows or Jumping Pull ups
20"/12" box Jump*
Single skips
Run*
Standard CrossFit open weights and scaling weights will be employed
* Where there is a astrix (*) movement will only require One team member to be able to perform
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Almost 40 | 470 |
| 2 | Goldilocks | 465 |
| 3 | Biscuit Backs | 441 |
| 4 | Anyone seen my rolex? | 418 |
| 5 | CrossFit Dubbo | 396 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Queen Knees | 430 |
| 2 | Jamming & Cream | 422 |
| 3 | Grumpy & Grumpier | 405 |
| 4 | Mum’s with Bubs | 386 |
| 5 | 2P’s ina WOD | 383 |
| # | Athlete | Points |
|---|---|---|
| 1 | Primal SC | 480 |
| 2 | Coonamble fit | 436 |
| 3 | 2337 Salt and Pepper | 372 |
| 4 | TheShepps | 356 |
| 5 | Chalk Dirty to Me | 347 |
Workouts
WORKOUT 1 - Inversion
While partner 1 will complete
a 5:00 AMRAP of
10 Thrusters
10 Handstand Push Ups
While this is happening Partner 2 will complete
Max Calories on the Rower for 5 mins
- there will be a 2:00 rest and change over period then...
Partner 2 will complete
a 5:00 AMRAP of:
10 Snatches
5 Wall Walks
While this is happening Partner 1 will this time complete
Max Calories on the Rower for 5 mins
There will be 2 scores for this event
The number of reps from the two AMRAPS
and The Number of Calories from the two rows
Teams may select which partner does the Thrusters AMRAP and which does the Snatches AMRAP.
WEIGHTS AND DIVISION STANDARDS
ADV 40/30kg Barbells HSPU to 1 ABMAT, Wall Walk to 30cm from wall
INT 30/25kg Barbells HSPU to 2 ABMATS, Wall Walk to 45cm from Wall
BEG 25/20kg Barbells, Hand release Push Ups, Inch worms
Workout 2
10 Rounds of:
10 Chest to Bar pull ups
10 Burpees over the DB
10 Alternating DB Snatch
Time Cap 12mins
This is going to be a big push to get through that time cap and every rep completed will be critical when the clock stops ( How many rounds will your team get?)
Partners Alternate movement for movement
EG. partner 1 pulls up then partner 2 burpees , then partner 1 snatches , then partner 2 pull us ...
ADVANCED - CTB Pull ups, 22/15kg DB
INTERMEDIATE - Chin over bar Pull ups, 15/10kg DB
BEG - RING ROWS, 10/5KG DUMBBELL
Workout 4 - Step Ladder
Teams will have 15mins to get through as much as they can or complete for time.
5 Rounds of
30 Double unders
12 Cleans
After each round the weight increases and teams will continue through the 5 weights (Rounds) increasing the weight until they finish or they can no longer lift the weight.
Advanced - both complete 30 double unders one after the other then share lifting reps as they like.
Intermediate - only one needs to complete double unders or share reps then share lifting reps as they like
Beginner - 30 Single unders one after the other then share lifting reps as they like
WEIGHT rD1 rD2 rD3 rD4 rD5
Adv 60/40KG 80/50 90/60 100/70 110/80
Int 50/30KG 60/40 70/45 80/55 90/65
Beg 40/25KG 50/35 60/40 70/45 80/55
Workout 3 - Syn-City
Complete for Time or as many reps in the Time of:
400m Run
90 Wall Balls (Shared)
70 Goblet Squats (Synchronised)
50 Box Step ups (Shared)
30 STOH (Synchronised)
20 Bar Muscle Ups (Shared)
Time Cap 15mins
Teams will receive a Dumbbell and a Kettlebell During
the synchronised Goblet Squats and STOH, 1 person
will use the DB and 1 person will use the KB and during
the Box Step ups, teams will swap out partners as
they wish to complete the reps while holding both the
KB and the DB at the same time.
Advanced - Both Partners Run, 9/6kg Wall Ball, 22.5/15
kg DB, 24/16kg KB, Bar Muscle ups
Intermediate - 1 partner Runs, 9/6kg Wall Ball, 15/10kg
DB, 16/12kg KB, CTB Pull ups
Beginner - 1 Partner Runs, 6/4kg Wall Ball, 10/5kg DB,
12/6kg KB, Chin over bar Pull ups
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Event Details
Closes: Jan 21, 2024
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