Rookie Rollout 4 at Troy CrossFit

Onsite Competition for Individuals

Event description

It's BACK!!

Rookie Rollout 4

September 28, 2019

Troy (San Diego, Ca)


Less than ONE YEAR of CrossFit experience (or similar)
and
No Prior Individual Competitions (excluding CF Open)


$75 per person / Male and Female Division

Possible Movements: Running, Rowing, Assault Bike, Jumping Pull-Ups, Box Jumps or Step Ups, Deadlift, Front Squat, DB or BB Clean, MB Clean, Thruster, Shoulder to Overhead, Bench Dips, Single Unders or Double Unders, DB Snatch,  Goblet Squat, Goblet Lunges, KB Swings, Burpees, or Weighted Sit-Ups.

Limited spots available. Register NOW! 

Register before 9/13 to secure your shirt size!

Event Information: 

  • Amazing Sponsors with GREAT Prize Packs for top 3 winners in each division!
  • Athlete warm-up area with access to most of our equipment. 
  • LIVE leaderboard through Competition Corner 
  • Great Parking (Park in front or behind the facility) 
  • Ample Athlete Area (please bring your own tents, chairs and mats/blankets/towels to sit on) Athlete area is outside. 
  • Facility centerally located around restaurants, groceries, etc. 
  • No Pets inside gym
  • WODs will be released periodically starting August 20th. Total of 3 WODs + a Floater WOD. 

 

POLICIES: 

No Refunds after September 20th, 2019 / Processing fee of $15 will apply on all refunds

Athletes unable to participate may transfer their registration to an eligible athlete before Septemeber 27th

 

Workouts

**Floater WOD will be announced the day of the competition

 

WOD 1 / For Time (8 Min Cap) 

3 Rounds:

12 Russian KB Swings (44/35)

12 Goblet Squats (44/35)

 

then a buy out of: 

36 Burpee Box Overs

 

WOD 2 / For Time (8 Min Cap)

8-16-24 Reps of: 

Echo Bike Calories

1-Arm DB Push Press (40/25)

 

WOD 3 / EMOM (12 Min Cap)

Add 3, 2, 1 reps every minute.

You stop if you don't get all the allotted reps in the minute

 

3 Double Unders (or 6 Single Unders) 

2 Jumping Pull Ups

1 Power Clean (95/65)

 

Minute 1: 3 DU (6 SU), 2 Jumping Pull Ups, 1 PC

Minute 2: 6 DU (12 SU), 4 Jumping Pull Ups, 2 PC

Minute 3: 9 DU (18 SU), 6 Jumping Pull Ups, 3 PC

Minute 4: 12 DU (24 SU), 8 Jumping Pull Ups, 4 PC

Minute 5: 15 DU (30 SU), 10 Jumping Pull Ups, 5 PC

Minute 6: 18 DU (36 SU), 12 Jumping Pull Ups, 6 PC

Minute 7: 21 DU (42 SU), 14 Jumping Pull Ups, 7 PC

.... Cap is Minute 12! 

Goal is to get as far as you can in the EMOM! 

 

 

 

Scoring: For Time: Fastest is Better | Time Cap: 8

3 Rounds For Time (cap-8):


12 Russian KB Swings (44/35)
12 Goblet Squats (44/35)

BUYOUT: 36 Burpee Boxovers (24/20)

Scoring: For Time: Fastest is Better | Time Cap: 8

For Time (cap-8):


8-16-24 Reps
Echo Bike Calories
1-arm DB Push Press (40/25)

Scoring: For Repetitions: More is Better

EMOM - (12 Min Cap)


3 Double Unders / 6 Single Unders
2 Jumping Pullups
1 Power Clean (95/65)

 

Increase by 3 DU or 6 SU, 2 Jumping Pull Ups & 1 Power Clean every round. 

Scoring: For Time: Fastest is Better | Time Cap: 5

For Time (cap-5):


500m Row
50 Air Squats

Workouts have not been announced. Please check back again...