Ragnarok Mixed Teams of 4
About This Competition
Ragnarok at Rockhouse CrossFit
Prepare to test your mettle at Ragnarok. Assemble your crew for an event that blends strength, endurance and teamwork!
RX Division:
• 60kg worm (shared among 3)
• Pull-ups
• Toes-to-bar
• 20-inch box jumps
• Dumbbell 22.5/15kg)
• Barbell (60/40kg)
Scaled Division:
• 60kg worm (shared among 3)
• 2-person deadlift at 100kg
• Hanging leg raises
• 20-inch box step ups
• Dumbbell (15/10kg)
• Barbell (40/25kg)
Event Schedule:
• Arrival: From 8:00 AM
• Briefing: 8:30 AM
• First Workout: 9:00 AM
• Finish: Around 5:00 PM
20% discount available for RockHouse members.
Source: Team Aretas
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Workouts
AMRAP 8
ASCENDING LADDER 3-6-9-12-15...
WORM C&J
TTB (SYNC)
Up to 3 athletes allowed on the worm, 2 athletes perform synchro TTB
FOR TIME
12MIN CAP
30/25 CAL ROW
20 SYNCRO DUMBBELL SNATCH (22.5/15KG)
10 BURPEE OVER ROWER
MALE/FEMALE PAIRS - 2 ROUNDS EACH
FOR TIME
ATHLETES A&B - SYNCHRO DT
ATHLETES C&D - SYNCHRO CINDY
DT
12 DEADLIFTS (60/40kg)
9 HANG POWER CLEANS
6 STOH
CINDY
5 PULL UPS
10 PRESS UPS
15 AIR SQUATS
Swap after 3 rounds. All athletes perform 3 rounds of each DT & Cindy
SANDBAG CLEAN LADDER
4 MINUTES TO GET AS FAR DOWN THE LADDER AS POSSIBLE
Each athlete gets 2 attempts per bag. 1 athlete lifting at a time
FOR TIME
14MIN CAP
50 WORM SQUATS
40 SYNC BURPEES OVER WORM
50 WORM STOH
30 SYNC BOX JUMPS
50 WORM THRUSTERS
20 BAR MUSCLE UPS
3 athletes on worm at once
2 athletes on burpees and box jumps
1 athlete on BMU but worm must be off the ground
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Event Details
Closes: Apr 3, 2025
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