Risen Strength CrossFit
Gauntlet 2024
Saturday May 18th 2024
This competition will include three workouts to test your endurance and strength. The day will end with the fourth and final duel, the Gauntlet.
Workouts will be released on the following dates:
Workout 1- Feb 21st
Workout 2- March 6th
Workout 3- March 20th
Workout 4 - The Gauntlet will be revealed on the day of competition.
UNLEASH THE BEAST!
THE SERPENT
In this snatch ladder, athletes will conquer two distinct sets of platforms:
one for men and the other for women.
With heats starting every minute, the athletes will weave through all five stations, moving seamlessly from one platform to the next.
Dragon | Phoenix
Dragon & Phoenix will compete for max load.
Athletes have 40 seconds to perform as many snatches as desired per platform.
The workout begins with the barbell on the floor and athlete standing tall.
Athletes should make multiple attempts during each 40-second working period to accumulate max load at each station
Reps must be successfully completed before the end of the designated time domain
Both squat snatches and power snatches are both permitted in this event
Part A Score: combined weight of the first 4 bars
Part B Score: combined weight of the 1st and 5th bar
Maverick | Griffin
Maverick & Griffin will complete for max reps.
Athletes will have 40 seconds to lift on each platform, followed by a 20-second transition to the next platform.
The workout begins with the barbell on the floor and the athlete standing tall.
Athletes have 40 seconds to perform as many hang snatches as possible
Athletes should make multiple attempts during each 40-second working period to accumulate max reps at each station
Reps must be successfully completed before the end of the designated time domain
Both hang squat snatches and hang power snatches are both permitted in this event
Part A Score: combined number of reps completed at the first 4 stations
Part B Score: combined number of reps completed 1st and 5th stations
Ziggurat
In three rounds capped at 7 minutes, athletes will tackle a demanding Dumbbell Complex and 10 Russian Kettlebell Swings in a "you go, I go" format.
All Divisions
Each athlete must individually complete three rounds in a “you go, I go” style. The rounds will consist of a single arm DB complex and Russian kettlebell swings.
Movement Sequence (Per Round):
Athlete 1
Station One:
Dumbbell Complex (Pyramid Style):
Arm 1
6 Single Arm Suitcase DB Deadlifts
4 Hang Cleans
2 Shoulder to Overhead
Arm 2
2 Shoulder to Overhead
4 Hang Cleans
6 Single Arm Suitcase DB Deadlifts
Station Two:
10 Russian Kettlebell Swings.
Return to the starting point to tag in your partner!
All Divisions
Equipment Weights:
Dragon Division:
Dumbbell: 50 lbs (men) / 35 lbs (women)
Kettlebell: 53 lbs (men) / 35 lbs (women)
All Other Divisions:
Dumbbell: 35 lbs (men) / 20 lbs (women)
Kettlebell: 35 lbs (men) / 26 lbs (women)
Score: is the time taken to complete the three rounds.
If the time cap is reached, the score is the number of completed rounds and any additional reps.
The Pendulum
Get ready to unleash your power in the ultimate test of strength and speed with The Pendulum! This intense sandbag relay will push you to your limits and beyond!
All Divisions
AMRAP: Sandbag Relay
Duration: 5 minutes
Objective: Complete as many rounds as possible of the sandbag relay within the time limit.
Equipment: Sandbags
Dragon division 100 men/75 women.
All other divisions 75 men/50 women.
Workout Description:
Partners will start on opposite sides of the workout area
On the call of "Go!", one team member will sprint down the course and complete one burpee movement* then grab their designated sandbag
Partner one will then carry the sandbag back to their starting line and place it in the specified position**
Once back at the starting line, partner two will begin and repeat the pattern
Athletes will earn a rep for each burpee completed and a rep when the sandbag is moved from one side of the course to the other
NOTE:
Dragon division: Burpee over box. All other divisions: Lateral Burpee over designated line.
**For the Dragon division, sandbags must be carried over the box on the return lap.
Scoring:
Each completed round trip (from start to finish and back) counts as two reps. One rep for the burpee movement and one for the sandbag move.
The team's score is the total number of completed round trips within the 5-minute time frame.
Movement Standards:
To be released soon
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!