The Rural Rampage
About This Competition
LIVE COMPETITION IS BACK FOR ALL
The Rural Rampage is our Annual Mixed Pairs Live Competition
When : Feb 12th 2022 from 7am
Where: CrossFit Gunnedah NSW
How Much $170 per pair
Divisions: Advanced, Intermediate, Beginner
1 Male and 1 Female per pair
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
22/15kg Single arm OH squat
Run*
Intermediate
Chest to bars Pull up*
Double Unders*
Pistol Squats to 20" box*
24/20" Box Jump
15/10kg Single arm OH Squat
Run*
HSPU to 2 ABMATS
Beginner
Ring Rows
20"/12" box Jump
Single skips
10/5kg Single arm OH Squat
Run*
* 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 | TEAM MURPH | 15 |
| 2 | CF2795 | 16 |
| 3 | Ant & Liz | 22 |
| 4 | Motion Blue | 27 |
| 5 | Loded TnT | 30 |
| # | Athlete | Points |
|---|---|---|
| 1 | Demon SPF50 | 9 |
| 2 | Launders | 14 |
| 3 | KONG-tagious | 18 |
| 4 | Murphy's Angels | 23 |
| 5 | Two peas in a wod | 24 |
| # | Athlete | Points |
|---|---|---|
| 1 | Short and angry | 27 |
| 2 | Aggressively Average | 27 |
| 3 | Meat & Veg | 34 |
| 4 | Wombats | 34 |
| 5 | LTF | 41 |
Workouts
2 Rounds of
Beginner 150 Single unders
60 Wall Balls (6/4KG)
50 Alt DB Snatch (10/5KG)
40 Weighted Box step ups (10/5kg)
30 Burpees over DB
20 Pistol Squats (to a 24" box)
10 Goblet Squats (10/5kg)
5 Pull ups
Intermediate 100 Double under
60 Wall Balls (9/6KG)
50 Alt DB Snatch (15/10KG)
40 Weighted Box step ups (15/10kg)
30 Burpees over DB
20 Pistol Squats (to a 20" box)
10 Dumbbell OH Squats (15/10kg)
5 CTB Pull ups
Advanced 150 Double under
60 Wall Balls (9/6KG)
50 Alt DB Snatch (22/15KG)
40 Weighted Box step ups (22/15kg)
30 Burpees over DB
20 Pistol Squats
10 Dumbbell OH Squats (22/15kg)
5 Bar Muscle ups
ADV INT BEG
15 Burpee KB Swings (6 Teams) 24/16 16/12 12/8
15/12Cal Row ( 5 Teams)
15 Slam Balls (4 Teams) 15kg 12kg 9kg
15 Power Clean (3 Teams) 70/45 60/35 40/30
15/12 Cal Ski (2 Teams)
In a 6 min Window
Team will find their Female and Male MAX Bench Press
Athletes Backs Must be Flat on the bench (i.e No Powerlifting technique)
In 6 mins complete AMRAP of:
10 A Jumps to plate
10 Plate Ground to Overhead
10 Deficit step back lunges
10 Toes to bar
Then immediately into part B
Max meters in a 7m shuttle run in 2 mins
Complete 6 rounds Alternating each round between partners
In a 1:30 window complete.
10 Deadlifts
10 ABMAT Situps
10 Front Squats
Then in the remaining time complete...
MAX Snatches
rest 30 secs and re set for partner to complete a round
Barbell weights
Adv 40/30kg
Int 30/25kg
Beg 20/15kg
Media
Community
Event Details
Closes: Feb 10, 2022
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