RISEN STRENGTH CROSSFIT
GAUNTLET 2023 TEAM EVENT
Saturday May 13th 2023
This competition will include three workouts to test your endurance and strength. The day will end with the fourth and final duel, the Gauntlet.
THE MELEE DRAGON DIVISION
Deadlift, Hang Clean and Jerk Complex for LOAD
3 deadlifts, 2 hang cleans, 1 jerk
NOTES:
Athletes will be granted a 5 minute warm up period on their platform. The workout begins with the barbell on the floor and Athlete A standing tall. After the call of “3, 2, 1 … go,” Athlete A will have 1 minute to perform 3 deadlifts, 2 hang cleans, 1 jerk. The athlete is allowed to make as many attempts as they would like during the minute. As long as the successful complex* has started before the minute ends, the attempt will count.
There will be a one-minute rest/transition period.
Athlete B will have one minute to preform 3 deadlifts, 2 hang cleans, 1 jerk.
Athletes will repeat the complex one more time. Each athlete has 2 attempts for a total of 4 attempts per team.
Minutes 0:00-1:00 Athlete A
Minutes 1:00-2:00 REST
Minutes 2:00-3:00 Athlete B
Minutes 3:00-4:00 REST
Repeat
Adjusting your grip will be permitted as long as the bar is not on the ground (hip crease or front rack). Adjusting your grip is not allowed at the bottom of the deadlift.
THIS EVENT HAS TWO SCORES
Score 1: The best scoring (heaviest) lift of all 4 attempts
Score 2: Combination of the best scoring (heaviest) lifts from each partner
Ex. Athlete A heaviest load + Athlete B heaviest load
*A successful complex is achieved when the athlete has completed all of the lifts in the complex, according to the standards listed, with each set of lifts subsequent to one another.
For example 3 successful deadlifts, right into 2 successful hang cleans, into one successful jerk.
THE MELEE DRAGON DIVISION
MOVEMENT STANDARDS
DEADLIFT
The deadlift begins with the barbell on the ground. Hands must be outside of the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing. The rep will be credited when hips and knees reach full extension.
CLEAN
A pause before the hang clean is necessary before continuing to the next movement in the complex. Athletes may not clean the bar from the ground. A muscle clean, power clean, or squat clean may be used as long as the bar starts above the knees and ends up onto the shoulders in one smooth motion with hips and knees fully extended, feet in line, and elbows in front of the bar.
JERK (SHOULDER TO OVERHEAD)
For the jerk a press, push jerk, or split jerk may be used as long as elbows, shoulders, hips and knees are fully extended and feet are in line.
PLEASE NOTE
If the athlete is no-repped at any point during this complex they MUST begin the complex again starting with deadlifts.
THE MELEE
MAVERICK, GRIFFIN, AND PHOENIX
DIVISIONS
Hang Clean & Jerk Complex FOR MAX REPS
Maverick: 95# Men / 65# Ladies
Griffin (Masters): 75# Men / 55# Ladies
Phoenix (Teens): 55# Men / 35# Ladies
NOTES:
This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,”
Athlete A begins to cycle hang clean and jerks for 90 seconds for max reps.
There will be a 30 second rest/transition period.
Athlete B will complete the hang clean and jerk complex for 90 seconds for max reps. Athletes will repeat this one more time. Each athlete will work for a total for 4 intervals per team.
Minutes 0:00-1:30 Athlete A
Minutes 1:30-2:00 REST
Minutes 2:00-3:30 Athlete B
Minutes 3:30-4:00 REST
Repeat
THIS EVENT HAS TWO SCORES
Score 1: The best scoring (highest rep count) out of all 4 intervals
Score 2: The total rep count of all 4 intervals
Ex. (Athlete A interval 1 + interval 2) + ( Athlete B interval 1 + interval 2)
EVERY REP MATTERS!
THE MELEE MAVERICK, GRIFFIN, AND PHOENIX DIVISIONS
MOVEMENT STANDARDS
HANG CLEAN
The Athlete begins with the bar in the hang position (above the knees) and must move the bar from the hang position to the shoulder in one smooth motion.
A muscle clean, power clean, or squat clean may be used as long as the bar starts from the hang and ends on the shoulders with hips and knees fully extended, feet in line, and elbows in front of the bar.
JERK (SHOULDER TO OVERHEAD)
The Athlete will then move the bar from the shoulder to overhead. A press, push jerk, or split jerk may be used as long as elbows, shoulders, hips and knees are fully extended and feet are in line.
PLEASE NOTE
If the athlete chooses to return the bar to the platform and rest they must bring the bar back to the starting hang position (above the knees) before continuing to cycle through the movement.
WORKOUT 2: ATLAS MEDLEY
ALL DIVISIONS
Sandbag carry for distance
6 minute relay. You go, I go
Dragons: 100# Men / 75# Ladies
All other divisions: 75# Men / 50# Ladies
NOTES:
This workout begins with the sandbag on the ground and the athletes standing tall behind their starting cone.
After the call of “3, 2, 1 … go,” Athlete A will pick up the sandbag from the ground in a bear hug carry position as described in the movement standards. Athlete A will work for 90 seconds to complete a sandbag carry for distance. When the time is up Athlete A will drop the bag where they stand and run to tag in their partner. Athlete B will run to the bag and immediately pick it up from the ground in a bear hug carry position as described in the movement standards. Athlete B will work for 90 seconds to complete a sandbag carry for distance. When time is up Athlete B will drop the bag where they stand and run to tag in their partner for the next round. This continues as described below for 6 working minutes. There is no rest between rounds. A physical tag-in for each partner will be required.
Round Two: 60 working seconds per athlete
Round Three: 30 working seconds per athlete
There is no rest between rounds.
Minutes 0:00-1:30 Athlete A (90 working seconds)
Minutes 1:30-3:00 Athlete B (90 working seconds)
Minutes 3:00-4:00 Athlete A (60 working seconds)
Minutes 4:00-5:00 Athlete B (60 working seconds)
Minutes 5:00-5:30 Athlete A (30 working seconds)
Minutes 5:30-6:00 Athlete B (30 working seconds)
Total event time is 6 minutes
Score 3: The combined distance of Athlete A and Athlete B
Ex. Athlete A total distance + Athlete B total distance
ATLAS MEDLEY MOVEMENT STANDARDS
ALL DIVISIONS
SANDBAG CARRY POSITION
The athlete must hold the sandbag in a ‘Bear Carry’ position. The ‘Bear Carry’ position is defined as a torso hold with the sandbag between shoulders & hips only. Propping the bag on shoulders/back is not allowed. Throwing the bag is not allowed. If the athlete loses control of the bag or drops the bag to rest they may reset where they stand without a penalty.
Advancing the bag in any other form than a Bear Carry will NOT COUNT.
COURSE INFORMATION
Athletes are required to move the bag from cone to cone. Distance is credited to the athlete once both feet clearly cross behind the cone with the sandbag in the Bear Carry position. The total distance from cone to cone is 20 feet. The non-working athlete must stay behind the designated cone and be tagged in by their partner before moving towards the bag. Only one working athlete is allowed in the lane at a time.
At the completion of the 6 minute event the final working athlete will drop the bag where they stand. The judge will measure the final distance and make a note for the scoring room.
EVERY STEP MATTERS!
WORKOUT 3: THE TREBUCHET
DRAGON AND PHOENIX (TEEN) DIVISIONS
5 Minute AMRAP You go, I go
5 Deadlifts
5 Lateral burpees over the bar
Dragon: 275# Men / 195 # Ladies
Phoenix (teens): 155# Men / 105# Ladies
NOTES:
This workout begins with the barbell on the floor and the athlete standing tall.
After the call of “3, 2, 1 … go,” Athlete A will complete 5 deadlifts followed by 5 lateral burpees over the bar. Then Athlete B will complete 5 deadlifts followed by 5 lateral burpees over the bar.
This pattern will continue for a duration of 5 minutes.
Score 4: The total number of rounds + reps completed by the team
THE TREBUCHET MOVEMENT STANDARDS
DRAGON AND PHOENIX (TEEN) DIVISIONS
DEADLIFT
The deadlift begins with the barbell on the ground. Hands must be outside of the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing. The rep will be credited when hips and knees reach full extension.
LATERAL BURPEE OVER THE BAR
Athletes will stand parallel to the bar and will transition to the push-up position with hands placed approximately shoulder width apart. Athletes may jump OR step back in the burpee position and then lower chest and thighs to the ground. Athletes may jump up or step up from the burpee position and then laterally jump over the barbell. Athletes are not required to reach full extension or stand tall at the top of the burpee.
The athlete must LATERALLY maneuver over the barbell. Jumping, leaping, and stepping over the bar are all allowed. Athletes are NOT required to use a two-foot takeoff.
Rep will be credited when the athlete has successfully transitioned both feet over the bar.
WORKOUT 3: THE TREBUCHET
MAVERICK AND GRIFFIN (MASTERS)
DIVISIONS
5 Minute AMRAP You go, I go
5 lateral burpees over the line
5 Russian kettlebell swings: 53# Men / 35# Ladies
NOTES:
This workout begins with the kettlebell on the floor and the athlete standing tall.
After the call of “3, 2, 1 … go,” Athlete A will complete 5 lateral burpees over the line followed by 5 Russian kettlebell swings. Then Athlete B will complete 5 lateral burpees over the line followed by 5 Russian kettlebell swings.
This pattern will continue for a duration of 5 minutes.
Score 4: The total number of rounds + reps completed by the team
THE TREBUCHET MOVEMENT STANDARDS
MAVERICK AND GRIFFIN DIVISIONS
LATERAL BURPEE OVER THE LINE
Athletes will stand parallel to the designated line on the floor. Athletes will transition to the push-up position with hands placed approximately shoulder width apart. Athletes may jump OR step back in the burpee position and then lower chest and thighs to the ground. Athletes may jump or step up from the burpee position and then laterally jump over the line. Athletes are not required to reach full extension or stand tall at the top of the burpee.
The athlete must LATERALLY maneuver over the line. Jumping, leaping, and stepping over the line are all allowed. Athletes are NOT required to use a two-foot takeoff.
The rep will be credited when the athlete has successfully transitioned both feet over the line.
RUSSIAN KETTLEBELL SWING
The movement begins with the kettlebell on the ground. The athlete will grasp the kettlebell handle with two hands and stand up tall (hips and knees fully extended) before starting the first rep. The athlete will lower the kettlebell between their legs. The kettlebell must pass behind the midline of the athlete’s body. The athlete then begins the rising arc. The movement finishes when the arms are straight, the hands are above the shoulders, and the hips are extended. The athlete must hold the kettlebell with both hands at all times.
The rep is credited when the kettlebell is parallel with the floor with full lockout of the elbows, hips, and knees.
FLOATER WORKOUT: THE MACE
ALL DIVISIONS
3 Minute AMRAP
Dragon Division: Bar muscle ups and/or chest to bar pull-up
All Other Divisions: Scaled bar muscle ups and/or chin over the bar pullups
NOTES:
This workout begins with the athletes standing near their pullup bars.
After the call of “3, 2, 1 … go,” athletes will complete as many repetitions of their division’s designated gymnastic skill as possible.
There is no athlete work minimum, but there can only be one working athlete at a time. Athletes can switch out as often as they choose. Athletes are permitted to designate one athlete on their team to work for the duration of the 3 minutes. Teams may perform one or both of their designated movements during their heat.
3 minute total duration
Score 5: The total number of repetitions completed in 3 minutes
*Point values will vary.
Dragon Division: BMUs are 10 points each. Chest to bar pull-ups are 1 point each.
All Other Divisions: Each chin over the bar pull-up is 5 points each. Scaled BMU are 1 point each.
THE MACE MOVEMENT STANDARDS
ALL DIVISIONS
BAR MUSCLE UP
Dragon Division
The athlete must begin in a hang below the bar, with arms fully extended and feet off the ground. Jumping to a Kip is allowed as long as arms are locked out and feet are off of the ground at the start of the movement. Kipping the muscle-up is acceptable No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar. Only the athlete’s hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. A re-grip during the rep is not allowed. At lockout, only the arms may support the athlete’s weight.
The rep is credited when the athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar.
CHEST TO BAR PULL-UP
Dragon Division
The athlete must begin in a hang below the bar, with arms fully extended and feet off of the ground. Jumping to a Kip is allowed as long as arms are locked out and feet are off of the ground at the start of the movement. Any style of grip is permitted as long as the other requirements are met. The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone. Arms must be fully extended at the start of each rep.
Kipping or butterfly chest to bar pull-ups are allowed. Grips, and tape for hand protection is permitted, but taping the bar is NOT allowed.
CHIN OVER THE BAR PULL-UPS
Maverick, Phoenix (Teens), and Griffin (Masters)
The athlete must begin in a hang below the bar, with arms fully extended and feet off the ground. Jumping to a Kip is allowed as long as arms are locked out and feet are off of the ground at the start of the movement. Any style of grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Arms must be fully extended at the start of each rep.
Kipping or butterfly bar pull-ups are allowed. Grips, and tape for hand protection is permitted, but taping the bar is NOT allowed.
SCALED BAR MUSCLE UPS
Maverick, Phoenix (Teens), and Griffin (Masters)
The athlete will begin this movement with an overhand, thumb wrapped grip around the bar. With feet on the ground athletes must lower their body below the bar prior to beginning the scaled bar muscle up. Athletes will then jump and press to the extended position over the bar. The athlete must pass through some portion of a dip before locking out. Only the athlete’s hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight.
The rep is credited when the athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar.
Grips, and tape for hand protection is permitted, but taping the bar is NOT allowed.
WORKOUT 4: THE GAUNTLET
ALL DIVISIONS
The fourth workout of the day will be THE GAUNTLET
We keep this one a secret until competition day! It’s part of the fun!
Athletes should expect a longer time domain and multiple opportunities for scores!