On July 20th, 2019, we are turning up the HEAT andThe Left Coast Rumble is coming back! Test your fitness in events that are designed to highlight your strengths and exploit your weaknesses.
Details:
- MIXED GENDER PARTNER (Male/Female) competition open to ALL CrossFitters
- Rx and SCALED levels available
- Events WILL be announced ahead of time.
- Left Coast Rumble will be held at CrossFit 858 Mission Gorge on Saturday July 20 2019
- 8am start
- REGISTRATION CLOSES ON Friday July 5th
- HOT HOT HOT Special stipulation: All competitors must dress up in a “hot weather” theme. There will be a special award for best dressed
Cost:
- The EARLY bird entry fee is only $140 per team, non refundable. Will cover cost of Tshirt and prizes/awards.
- Early bird pricing lasts until June 7th
Event 1: “Favorite Things”
Endurance/Max lift (6 min)
Event 1: “Favorite Things”
RX: In 6 minutes, establish a max Overhead Squat. Top lifts of each competitor will be combined for total weight score. While establishing max weight, team must also complete max calories on the assault bike to be added to lift total.
Scaled: In 6 minutes, establish a max Front Squat. Top lifts of each competitor will be combined for total weight score. While establishing max weight, team must also complete max calories on the assault bike to be added to lift total.
All weights begin on the ground at the time of start and calories are at zero.
Competitors can switch off however they want to. While one person is squatting, the other must be on the bike accumulating calories. Each competitor must squat at least once for a score. The final score is determined by adding each athlete’s max weight lifted plus each additional calorie accumulated.
Bar must start from the rack and be un-racked and put in position by the athlete alone (no assistance from their partner). If the barbell is dropped, one or both athletes can lift the bar back to the rack (the judge may not assist). Clips must be on the bar, otherwise the weight will be invalid. Bar must be loaded by athletes only, no assistance from judges.
Calories are scored at the moment the clock hits, not on run out.
Judges are looking for full depth (below parallel) and standing to full extension of hips and arms to complete the rep. Athletes may sit or stand on the assault bike.
Short burst/High Skill(12 min)
Event 2: “Waterfall”
3 min each station to complete max reps of:
- RX: Axel bar S2OH (95/65) // double kb front rack hold (53/35)
- Scaled: Axel bar presses (75/45) // double kb front rack hold (35/26)
- RX: Toes To Bar // Dead Hang
- Scaled: Hanging Knee Raises // Dead Hang
- Rx: Sandbags over the shoulder (100/80) // Sandbag hold (100/80)
- Scaled: Sandbags over the shoulder (80/60) // Sandbag hold (80/60)
- Weighted Step Overs (40/30) (20”) // Farmer Hold (40/30)
- Scaled: Weighted Step Overs (30/20) (20”) // Farmer Hold (30/20)
- Handstand Push-Ups // Handstand Hold
- Scaled: Hand Release Push-Ups // Plank Hold from the Hands
Shoulder to Overhead: The athlete may choose how they will get the bar from a front rack into an overhead position (strict press, push press, push jerk…etc).
Kettlebell Front Rack, the kettlebell must remain in front of the shoulder and cannot be rested ON the shoulders.
Toes to Bar: Toes must touch bar for complete rep. Toes must return behind the bar for full range of motion. Both toes must touch the bar at the same time.
Hanging Knee Raises: Knees must be above parallel at the finish, and reach full extension of the hip at the bottom.
Dead Hang: Athlete can hang from the bar by their hands in any which way they’d like and mixed grip is allowed. Once the hang has started the athlete cannot sway, rock, or swing. Regripping is allowed.
Sandbag Over The Shoulder: Must pass over one shoulder during the toss. Sandbag must hit the ground completely to complete the rep. Sandbag must be cleaned from the ground at the start of the rep with no assistance from the judge or fellow competitor.
Sandbag Hold: Must be held off the ground in front of body, not resting on shoulders or any other placement. Sandbag must be cleaned from the ground at the start of the rep with no assistance from the judge or fellow competitor.
Weighted Step Overs: Athlete does not need to show full extension at the top of the step up. Both feet must touch the box and the floor at the finish for the rep to count. Weight can be held in any manner, but both dumbbells must be used.
Farmer Hold: Arms must be at sides at full extension. Athlete cannot swing or sway during hold.
Handstand Push-Ups: One skull mat allowed, as provided by the gym. No ab mats. Hands have to be within box outlined by host gym. HSPUs can be strict or kipped. Handstand must meet full extension with heels on wall for rep to count. Full extension means locked elbows.
Handstand Hold: Handstand can be wall facing or facing away from the wall. You may get into the handstand in any way (wall walk or kick up) but hands must be in the designated box. If handstand is wall facing, only toes can touch wall. If handstand is facing away from the wall, only heels can touch wall.
Hand Release Push-Ups: Body must touch the floor and both hands must leave the ground at the same time. Hands must reconnect with the floor and knees must be off the ground for the press up.
Plank Hold: Plank must be held on the elbows. Shoulders must be over elbows (not in front or behind). Body must be in a straight line, no pike or arch.
The iso hold must be in position for all reps to count. If Athlete B drops from the iso hold, the reps from Athlete A will not count until the iso hold is resumed. Partners can switch off at any point during the 3 minutes.
Benchmark Adaptation (15 min)
Event 3: “Your Grace”
15 min total
Round 1: 1.5 GRACE at 95/65 2:30 cap
30 sec rest
Round 2: 1.5 GRACE at 115/85 2:30 cap
30 sec rest
Round 3: 1.5 GRACE at 135/95 2:30 cap
3:00 Rest
Round 4: 2.5 min max Lateral burpees
Scaled:
15 min total
Round 1: 1.5 GRACE at 65/45 2:30 cap
30 sec rest
Round 2: 1.5 GRACE at 75/55 2:30 cap
30 sec rest
Round 3: 1.5 GRACE at 95/65 2:30 cap
3:00 Rest
Round 4: 2.5 min max Lateral burpees
Both teammates will have their own barbells, but only one barbell can move at a time. The second barbell cannot move until the first barbell is returned to the floor. The reps can be broken up as desired.
Barbell weight can be changed at any time. Judge can assist in weight changes but only during the 30 second rest.
There are two scores to this workout. If you complete all three rounds of 1.5 Grace successfully, your score is the time it took to complete. If you do not make your time cap, your score is total reps completed. The second score is total lateral burpees accumulated.
If you do not make your time cap, you do not advance to the next barbell. You WILL advance to the burpees, but you rest until round 4 at which point ALL teams will perform the burpees at the same time (one athlete per team works at a time).
Lateral Burpees: Athlete must be parallel to the barbell. Chest must touch on the bottom of the burpee. Both feet must leave the ground simultaneously in the hop over the bar. Feet cannot touch the bar as you jump over the bar.
Scaled Standards: When there are no bumper plates on the bar, the bar must pass the knees on the way down. Step over is okay for scaled.
To enter, please follow these next two steps:
- Registration is CLOSED!
Timeline
Registration730am
Kickoff and briefing8:00 AM
Event 1Heat 1 warms up8:30 AM
Heat 1 start 8:50 AM Scaled
Heat 2 9:00Scaled
Heat 3 9:10Scaled
Heat 4 9:20RX
Heat 5 9:30 Rx
SET UP FOR EVENT 2
9:40
Heat 1 start 10:00 Scaled Waterfall
Heat 1 end/2 set up 10:48 48 min
Heat 2 start 11:00Rx Waterfall
Heat 2 end 11:33 33min
Lunch Break
Set up for EVENT 3
12:45
Heat 1 start 1:00 Scaled
Heat 2 1:17 Scaled
Heat 3 1:34 Scaled
Heat 4 1:51RX
Heat 5 2:08RX
Calculations of results
2:25
Presentation of awards
2:45
For Heat Assignments CLICK HERE