The Rising Strong Invitational is our annual tween/teen competition. This competition offers a friendly and energetic environment where the kids can show off all the new skills they have developed in class.

 

Due to COVID-19 our 2020 Competition has been canceled. 

We look forward to seeing you next year on June 5!

•   9 June 2018 Competition WODs

Rising Strong Invitational Sprint (Event 1)

Time Cap = 6 minutes

 

Age Group 9-12:

15-12-9 reps, for time of:

Power Clean,  45/25

Burpee Box Step Over @ 24/20 inch

 

Age Group 13-14:

21-15-9 reps, for time of:

Power Clean,  65/45

Burpee Box Jump Over @ 24/20 inch

 

Age Group 15-17:

21-15-9 reps, for time of:

Power Clean,  95/65 

Burpee Box Jump Over @ 24/20 inch

 

 

Rising Strong Invitational 1 Rep Max (Event 2)

Every 1 min for 6 mins: Front Squat

1 Front Squat, pick load

 

Each athlete is assigned a lifting stall on the rig and a bar.  The individual athlete is responsible for loading his or her weights and ensuring the load is verified by the judge.  After each attempt the athlete can increase his or her weight on the bar and cannot decreases the load. 

 

If the Athlete successful lifts the DNE weight, then on the final round the Athlete has 20 seconds to complete max number of repetitions for a tie breaker. If the Athlete does not achieve the DNE weight prior to the final round, he or she do es not receive 20 seconds for max repetitions. 

 

 

Age Group 9 -12:

Bar weight: 35/25 lbs

Do not exceed load: 85/55

 

Age Group 13-14:

Bar weight: 45/35 lbs

Do not exceed load: 135/95

 

Age Group 15-17:

Bar weight: 45/35 lbs

Do not exceed load: 185/135

 

 

Rising Strong Invitational Triplet (Event 3)

All bike calories are standing, all seats are removed from the bikes.

 

Age Group 9-12:

Complete as many rounds as possible in 12 mins of:

3x Jumping Pull Ups 

6x Barbell  Push Press,  35/25

9x Assault Bike Calories

 

Age Group 13-14:

Complete as many rounds as possible in 12 mins of:

3x pull ups 

6x Single Arm Dumbbell Push Press,  30/20

9x Assault Bike Calories

 

Age Group 15-17:

Complete as many rounds as possible in 12 mins of:

3x Ring Muscle Ups

6x Single Arm Dumbbell Push Press,  50/35

9x Assault Bike Calories

 

 

 
•   8 June 2019 Competition WODs

Rising Strong Invitational Sprint (Event 1)

Time Cap = 8 minutes

Age Group 9-12:
3x Rounds, for time of:
Single DB Walking Lunge for 50ft @ 35/20
21-15-9 Hand release push ups

Age Group 13-14:
3x Rounds, for time of:
Single Arm DB OH Walking Lunge for 50ft @ 35/25
21-15-9 Hand Stand Push ups

Age Group 15-17:
3x Rounds, for time of:
Single Arm DB OH Walking Lunge for 50ft @ 50/35
21-15-9 Hand Stand Push ups

Rising Strong Invitational 1 Rep Max (Event 2)
Every 1 min for 6 mins: Hang Power Clean
Hang Power Clean, pick load

Each athlete is assigned a lifting stall on the rig and a bar. The individual athlete is responsible for loading his or her weights and ensuring the load is verified by the judge. After each attempt the athlete can increase his or her weight on the bar and cannot decreases the load.

If the Athlete successful lifts the DNE weight, then on the final round the Athlete has 20 seconds to complete max number of repetitions for a tie breaker. If the Athlete does not achieve the DNE weight prior to the final round, he or she do es not receive 20 seconds for max repetitions.


Age Group 9 -12:
Bar weight: 35/25 lbs
Do not exceed load: 85/55

Age Group 13-14:
Bar weight: 45/35 lbs
Do not exceed load: 135/95

Age Group 15-17:
Bar weight: 45/35 lbs
Do not exceed load: 185/135

Rising Strong Invitational Triplet (Event 3)
All bike calories are standing, all seats are removed from the bikes.

Age Group 9-12:
Complete as many rounds as possible in 12 mins of:
3x Jumping Bar Muscle ups
6x Single Dumbbell Squat, 35/20
9x Echo Bike Calories

Age Group 13-14:
Complete as many rounds as possible in 12 mins of:
3x pull ups
6x Dumbbell Squat, 35/20
9x Echo Bike Calories
You
Age Group 15-17
Complete as many rounds as possible in 12 mins of:
3x Ring Muscle Ups
6x Dumbbell Squat, 50/35
9x Echo Bike Calories

 

 

 

 

 

 

CrossFit Intrinsic

426 McArthur Road
Fayetteville, NC 28311

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COPYRIGHT CROSSFIT INTRINSIC, LLC AUG 2014