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 15th 2025 from 7am
Where: CrossFit Gunnedah NSW
How Much $195 per pair ($170 early bird rate untill 1st Jan)
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)
ADVANCED:
Both Team members Can Perform
Row, Bike, (Deadlift, Hang Power clean, Front Sq) - at any weight, Snatches @50/35kg, 9/6kg Wall Balls, CTB Pull ups, Burpees
At Least One team member can complete
Run
TTB
22/15kg DB Snatches
HSPU to floor
100/75kg Deadlifts
V-ups
Double unders
Bar Muscle ups
24/16kg OH Lunge
Intermediate
Both Team members Can Perform
Row, Bike, (Deadlift, Hang Power clean, Front Sq) - at any weight, Snatches @40/30kg, 9/6kg Wall Balls, Pull ups, Burpees
At Least One team member can complete
Run
TTB
15/10kg DB Snatches
HSPU to 1ABMAT
80/65kg Deadlifts
Double unders
CTB Pull ups
16/12kg OH Lunge
Beginner
Both Team members Can Perform
Row, Bike, (Deadlift, Hang Power clean, Front Sq) - at any weight, Snatches @40/25kg, 6/4kg Wall Balls, Ring Rows, Burpees
At Least One team member can complete
Run
Hanging straight leg raises
15/10kg DB Snatches
Hand release Push Ups
60/45kgkg Deadlifts
Single skips
Jumping Pull ups
12/8kg OH Lunge
Source: Competition Corner
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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Josh and Liz | 565 |
| 2 | Lift Queens | 550 |
| 3 | LODED TAsh | 522 |
| 4 | MC Paired | 498 |
| 5 | Hangry birds | 485 |
| # | Athlete | Points |
|---|---|---|
| 1 | Primed & McReady | 555 |
| 2 | Yes Dear | 530 |
| 3 | Worst Pace Scenario | 504 |
| 4 | Prestige worldwide | 502 |
| 5 | Below Average Joes | 496 |
| # | Athlete | Points |
|---|---|---|
| 1 | Father & son | 537 |
| 2 | The B Team | 498 |
| 3 | Sassy and Gassy | 498 |
| 4 | Scotty doesn't know | 497 |
| 5 | Punch Monkey Mafia | 475 |
Workouts
Complete for time OR AS far through in 16 mins of:
400m Run ( just 1 partner)
40 DB snatches
40 Single DB step ups
40 TTB
400m Run ( just 1 partner)
30 Deadlifts
30 Single DB Step ups
30 HSPU
400m Run ( just 1 partner)
20 DB OH Lunge
20 Single DB Step ups
20 Muscle ups
Time Cap 16mins
Adv - Dumbbell 22/15kg, 24/20" Box, TTB, Deadlifts - 110/85kg, HSPU to floor, Muscle ups
Intermediate - Dumbbell 15/10kg, 24/20" Box, TTB, Deadlifts - 80/65kg, HSPU to 1 ABMAT, CTB Pull ups
Beginner - Dumbbell 15/10kg, 20/20" Box, Straight leg raises, Deadlifts - 60/45kg, Hand release Push Ups, Pull ups
4 Rounds - (5 teams)
10 Thrusters
10 Burpees over DB
- into - Last team to bike is eliminated
3 Rounds (4 Teams)
12/10 Cal Echo Bike
3 Rope Climbs
- into - Last team to rope is eliminated
2 Rounds ( 3 Teams)
40 Double unders
3 Squat Cleans
-into- Last team to finish Cleans is eliminated
1 Round ( 2 Teams)
15m HS Walk (in 1 m Sections
400/300m Ski
Workout 1 - The Bulls Horns
In a 8 min window both partners will establish a heavy complex of...
1 deadlift + 1 Clean +1 Hang Clean + 1 Front squat
at the end of the 8 mins there will be a 2 min rest period to set your barbell for Part B
** All Female lifts will be multiplied by a factor of 1.33 to counter for FFM FFF and FMM and MMM teams all competing together ***
PART B
3 min AMRAP
As many Snatches as possible in 3 mins
RX 60/40kg
Int 40/30kg
Beg 30/25kg
* Only one partner can work at a time. The non workoing partner will be standing on a mark and must be tagged in.
** Cleans in part A and snatches in part B can be Power or squat.
Workout 2 is a 13 min AMRAP
Partner 1 will complete a Full round of
15 Wall Balls
10 Chest to Bar Pull ups
5 Burpee Box Get overs
At the same time Partner 2 will be rowing to accumulate as many metres on the rower as possible.
Once Partner 1 has completed a full round they will switch with partner 2 and partner 2 will complete a full round.
The team will continue this swapping each round for 13 minutes.
Teams will recieve 2 scores
Score A = Total rounds and reps
Score B = Total metres
Advanced 9/6kg Wall Ball, Chest to Bar Pull ups 20" box
Intermediate 9/6kg Wall Ball, Chin over bar Pull ups, 20" box
Beginner 6/4kg Wall Ball, Ring Rows, 20" Box
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Event Details
Closes: Feb 14, 2025
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