Outlier’s biggest competition of the year is just around the corner! The Swolemate Showdown will take place on Saturday February 4th, 2023 at Outlier Athletics. Competitions at Outlier are suitable for the advanced or intermediate athletes, we offer an environment and programming suitable for each. Not sure which division to register for? All the workouts will be released prior to the competition so you can see what you are up against. In the mean time, check out the minimum standards for each division to see where you stack up.
Social
Follow us on Instagram! Competition update will be posted frequently to @swolemate.showdown. Follow Outlier @outlierathletics.
Date and Time
Date: Saturday February 4th, 2023
Time: Approximately 7am – 4pm
Location: Outlier CrossFit, 6332 Riverdale St, San Diego, CA 92120
Divisions
All divisions listed below feature Rx and Intermediate formats.
1 Male + 1 Male
1 Female + 1 Female
1 Male + 1 Female
Price
$85 per person prior to end of day December 25th. $95 per person thereafter. The number of teams is capped at 56, so be sure to register before we sell out!
Please note that the registration fee is non-refundable unless a replacement athlete/team is found.
Registration
Update as of 4pm on 12/29/2022: The competition is officially SOLD OUT.
We appreciate the tremendous desire to participate in our local comp. We are working on possible way to open up more spots, but in order to keep the size of the competition manageable, that may not be possible. We would rather put together a well run competition to ensure all participants have a good experience as opposed to being overrun with teams.
Additional spots may open up, so please email info@outliercrossfit.com to be put on the waitlist.
Competition Day Information
Timeline
7:00am Athlete Check In Begins
7:40am Athlete Briefing
8:00am – 9:40am Workout #1
8:20am – 12pm Floater WOD
10:05am – 11:45am Workout #2
12:45pm – 3:00pm Workout #3
3:20pm Awards Ceremony
Click Here for Heat Schedule, Leaderboard, Site Info
Follow the link above for your one stop page for all the competition day info athletes will need. Switch between the tabs at the top of the page for Heat Times, Leaderboard, and site layout. Athletes…we recommend leaving this page open in a mobile browser tab on your phone. Simply refresh throughout the day for all the latest info.
Event#1 – Where’s the Barbell?
In a 10:00 window…
1a.
3 rounds:
24 DB box step-over
20 DB snatch
16 DB shoulder-to-overhead
12/9/6 bar muscle-up*
(int = 24/18/12 pull-up**)
1b.
Accumulate burpees-to-plate
Details:
- Box height = 20″ (male & female, all divisions).
- Dumbbell: Rx = 70/50#, Int = 45/30# (all divisions use a single DB).
- 12/9/6 denotes reps for MM/MF/FF teams.
- *Option to scale to 2x CTB pull-up (Rx divisions).
- **Option to scale to ring rows (intermediate divisions).
- If a team elects to scale, they will automatically be ranked below teams that perform the workout as written.
- Athlete 1 works through part 1A while athlete 2 accumulates burpees to a bumper plate (part 1B). Athletes may switch at any point.
- If a team finishes 1A before the 10-minute window is up, the team shall continue to accumulate burpees until time expires (still only one athlete working at a time).
- Two scored events: 1A = time to complete the 3 rounds of work, 1B = total number of burpees completed in the 10-minute window. Part B, the burpees, will be weighted half as much as part A (and the rest of the workouts).
Movement standards:
- DB shall start and finish on the floor, it cannot be placed on the box (all movements).
- DB may be held in any fashion for the step-overs, although it cannot be supported on an athlete’s leg. If the DB touches the box, it will be a no-rep.
- For the step-overs, both feet are required to step on top of the box and on the opposite side.
- Both heads of the DB must touch the ground between each snatch rep.
- For the shoulder-to-overhead, two hands may be used to get the DB to the shoulder (from the ground before the first rep), but only one hand may touch the DB while reps are being completed.
- Athletes are not required to alternate arms for both the snatch and shoulder-to-overhead.
- For the burpees, the athlete’s chest and thighs must touch the ground, and both of the athlete’s feet must touch the top of the bumper plate at the same time (hips and knees are not required to extend at the top). A two-footed hop or a step-up onto the bumper plate is allowed in all divisions. Athletes must face the bumper plate while performing burpees.
Event 2 – The Heartbreak Complex
In 10:00, each athlete shall perform the following complex for max load:
2 deadlift + 2 hang clean + 2 front squat + 1 jerk
Details
- The complex must be completed unbroken, after the bar leaves the ground for the second deadlift it may not touch the ground again until the complex is completed. Hang squat cleans may be performed, but the second clean will not count as the first front squat. Two front squats must be completed after the cleans. For the jerk, any style of lift may be used to get the bar from the shoulders (front rack position) to overhead.
- MM teams will use a single 20kg barbell, FF teams will use a single 15kg barbell. MF teams will use a 20kg barbell for male athletes, and a 15kg barbell for female athletes.
- Only one athlete may lift at a time.
- Weight may be added or removed from the bar as needed. The smallest change plates available will be 2-1/2 lbs.
- Collars must be used when performing a lift.
- A lift will be allowed to proceed if the bar is picked up off the ground before the 10-minute mark.
- A team’s score will be the sum of each athlete’s heaviest successful lift.
Event #3 – There and Back Again
Rx
For time:
60/54/48 cal row
30 overhead squat (135/95)
75 drag rope double-under
100 partner wall ball (20/14, 10′ target)
75 drag rope double-under
30 overhead squat (135/95)
60/54/48 cal row
Intermediate
For time:
60/54/48 cal row
30 front squat (95/65)
100 single-under
75 partner wall ball (20/14, 9′ target)
100 single-under
30 front squat (95/65)
60/54/48 cal row
Notes:
- Split up all reps with your partner, one athlete works while the other rests (please note the partner wall ball flow below).
- Partner wall balls:
- Partners must alternate reps using the same medicine ball.
- MM teams use 20# ball, MF teams use 14# ball, FF teams use 14# ball.
- In Rx divisions, both male and female athletes will throw to a 10′ target. In intermediate divisions, both male and female athletes will throw to a 9′ target.
- Wall ball shots will be thrown to rig mounted targets.
- Rx teams will use an Rx Smart Gear drag rope. Intermediate teams will use their own jump rope of choice.
- A squat snatch/clean may be performed for the first overhead/front squat rep in any given set.
- 60/54/48 denotes rowing calories for MM/MF/FF teams.
Floater WOD – Sleds & Skis
AMRAP 5:
100m sled push
AMRAP calories on ski erg
Sled Weight
The sleds will be loaded as follows:
Rx = 135/90 lbs
Int = 90/45 lbs
Note: sleds weigh approximately 90 lbs and will be pushed on asphalt outside.
Flow
Partner 1 performs the sled push while partner 2 accumulates calories on the ski erg. Partners must switch after each 100m sled push is completed. For MF teams, two sleds will be staged in your lane: one loaded to the male weight, and the other two the female weight.
Scoring
Score is the sum total of calories skied + sled distance pushed (5m = 1 rep). So if a team accumulates 100 calories and completes 450m of sled pushing, their score is 100 + (450/5) = 190 reps.