Renascent Rumble 2022
We are thrilled you want to compete in our annual competition. This is meant to be a friendly CrossFit-style competition with your fellow gym pals! All team registrations include a t-shirt and all money raised this year will be re-invested to new equipment at the gym.
Date: October 8, 2022
Time: Athlete Check-in 7:45 am
$130 Per Team (includes shirt and Swag Bag)
Divisions: Scaled and RX - M/M, F/F, or F/M Teams
3 Workouts for Everyone
Shirts/Tank Included with registration: Order Here
Standards:
RX: Pull-ups, Toes 2 Bar, Deadlift (185/135), Clean (135/95) Shoulder to Oh (135/85), Snatch 95/65, Overhead squat (95/65), Box Jump 24/20”
Scaled:
Jumping Pull-ups, Knees to Chest, Deadlift (135/95), Clean (95/65), Shoulder to Oh (95/65), Snatch 55/45, Overhead squat (45/35), Box Step-ups 24/20”
WORKOUTS
Workout 1 - HOLD ONTO GRACE
For Time: [time cap 10 minute]
60 Clean & Jerks*
RX: 135/95,
Scaled: 95/65
Teams may split reps anyway
*non working partner holding bar at the top of deadlift
**each person must complete a minimum of 15 CJ
Workout 2 - Jackie Goes Overhead: For Time:
0:00-9:00 Partner 1:
1,000/800m Row, 50 OHS, 30 Pull-ups
- then -
9:00-18:00 Partner 2:
30 Pull-ups, 50 OHS, 1,000/800m Row
RX: 45/35
Scaled: 35/25, Jumping Pull-ups (Open Standard),
*As soon as P1 completes their work P2 can begin.
Workout 3 - Full Court Press: In a 15-minute window: (2 scores are available)*
Part 1: For Time 21-15-9:
Wallballs
Box jumps
Synchro Hang S-Arm Split Snatch
Part 2: In the remaining time, teams will accumulate as many calories on the bike as possible.
RX: WB 20/14, BJ (must jump) 24/20”, DB 50/35lbs
Scaled: WB 14/10, Box Step-ups 20”, DB 35/25lbs
*Score 1: Time it takes to work through part 1
Score 2: Calories accumulated on the bike.
STRUCTURE: WB & BJ are one working at a time, Partner 1 completes 21 Wallballs then P2 Completes 21 Wallballs then they move to the Box Jumps, the Synchro Split Snatch is both partners working simultaneously)
If you have any questions, please reach out to corey@renascentcrossfit.com for assistance.
Renascent Rumble 2022
234 SW 153rd St, Burien, WA 98166, USA