ROCKS GAMES
About This Competition
ROCKS GAMES - CROSSFIT ROCKS CHAMPIONSHIPS
Our Annual In House Championships are BACK!
This is an Individual competition designed for EVERY memeber of our community - not just copmpetative athletes.
Wether you are new to Crossfit, a regular class member, or somone who loves to compete, there will be ba division for you.
DIVISIONS
- RX
- INTERMEDIATE
- SCALED
CATEGIROES
- Male & Female
- 40+ Age GROUPS
While there will be some healthy & Fun competiton, this event is really all about bringing our amazing community together for a fun morning of fitness, encouragement, and plenty of cheering from the sidelines.
Source: Competition Corner
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Workouts
RX
3 ROUNDS:
3 Wall Walks
12 Power Cleans
(60/40kg)
16 Toes to Bar
2 ROUNDS:
3 Wall Walks
12 Front Rack Lunges
16 Chest to Bar
1 ROUND:
3 Wall Walks
12 Thrusters
16 Bar Muscle Ups
INTERMEDIATE
3 ROUNDS:
3 Wall \Walks
12 Power Cleans (52.5/35kg)
12 Toes to Bar
2 ROUNDS:
3 Wall Walks
12 Front Rack Lunges
14 Pull-ups
1 ROUND:
3 Wall Walks
12 Thrusters
16 Chest to Bar
SCALED
3 ROUNDS:
2 1/2 Wall Walks
12 DB Power Cleans
(15/10kg)
16 Hanging Knee Raises
2 ROUNDS:
2 1/2 Wall Walks
12 DB Farmers Lunges
16 Ring Rows
1 ROUND:
2 1/2 Wall Walks
12 DB Thrusters
16 Toes to Bar,
Toes to eye level , or
V-ups
PART A – Max Lift
5 Minute Cap
Movement
RX & Intermediate
1 Snatch + 1 Overhead Squat
Scaled
1RM Snatch
EVENT 2 Part B
21 Cal Echo Bike
2 laps Sled Push
15 Cal Echo Bike
2 laps Sled Push
9 Cal Echo Bike
2 laps Sled Push
*Women's Calories
15/11/7
Sled + 90/45 kg
Intermediate - no change
Scaled 15/12/9-12/9/6 calories
Sled + 70/30 kg
Cap 5 minutes
RX
1 Min max Burpee Box Jump Overs
1 Min max DB Step Overs 22.5/15kg x 2
1 Min max Shuttle Runs
Rest 1 Min (then repeat in reverse)
1 Min max Shuttle Runs
1 Min max DB Step Overs
1 Min max Burpee Box Jump Overs
INTERMEDIATE
DBs 15/10kg x 2
SCALED
1 Min max Lateral Burpees over DB
1 Min DB Step Overs 15/10 x 1
1 Min max Shuttle Runs
Rest 1 Min (then repeat in reverse)
Media
Community
Event Details
Closes: Jul 18, 2026
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