Outlier’s biggest competition of the year has returned! The Swolemate Showdown will take place on Saturday February 9th, 2019 at Outlier CrossFit. Time to put that fitness to use and throw down against your fellow athletes. 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.

Date and Time
Date: Saturday February 9th, 2019
Time: Approx 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 Female
1 Male / 1 Male
1 Female / 1 Female

Charity
This year’s Swolemate Showdown will benefit the The Children’s Heart Foundation. The California Chapter first began in 2014 by a group of dedicated parents, healthcare providers, members of the community and adults with congenital heart defects. These individuals came together to support a common mission: to increase awareness of Congenital Heart Defects (CHD) and raise critical funds for the most promising research to help improve the lives of children with CHD’s and their families.

$15 from each entry will be donated directly to The Children’s Heart Foundation. Stay tuned for more information on opportunities to make an additional impact.

Price
$80 per person prior to 11:55pm January 8th (enter code “SWOLEMATE2019” for early registration discount)
$90 per person after early registration deadline listed above
The number of teams is capped at 45, so be sure to register before we sell out!

Registration
Update 1/15/19 5:44 PM – Competition is sold out! Information will be posted if any spots open up.

Step 1: Complete registration form here. Each partner must complete the form separately.
Step 2: Pay for your competition ticket on Outlier’s Pike13 website. The link will be emailed to you upon submission of the registration form. Each partner must purchase their ticket separately.

Both team members must register within 24 hours of each other to ensure your team’s spot.

Email info@outliercrossfit.com if you have any questions.

Scaling
Please note that scaling of movements may be allowed. Any team that scales will be automatically placed lower than teams completing the movements as prescribed for the corresponding event.

Competition Day Information

Timeline
7:00 – 7:30am Athlete Check-In
7:30 – 7:45am Athlete Briefing
8:00 – 9:49am WOD 1
10:04 – 11:54am WOD2 round 1
12:04 – 12:55pm WOD 2 round 2
8:00am – 12:00pm Floater WOD
12:55am – 1:30pm Lunch Break
1:30 – 3:19pm WOD 3
~3:30 Awards Ceremony

Heat Schedule

Leaderboard

WOD #1
Time cap: 14 minutes
Number of scored events: 2 (part A time and overall time)

Rx
Part A
4 rounds:
21 double KB snatch (2 x 53/35)
15 chest-to-bar pull-ups
9 handstand push-ups

straight into…

Part B
50 dumbbell box step overs (2 x 50/35 DBs, 24/20 box)

Intermediate
Part A
4 rounds:
21 dumbbell snatch (50/35)
15 dumbbell push press (2 x 40/25)
9 pull-ups

straight into…

Part B
50 dumbbell box step overs (2 x 40/25 DBs, 24/20 box)

Details – Part A
One athlete works while the other rests. Reps may be split up as needed. Please note the following:

Rx Division

  • Double KB snatch is from the hang. The KBs need pass between legs at the bottom of the swing, the rep finishes with both KBs overhead with arms fully locked out. KBs may not touch the shoulders on the way up.
  • Teams will be provided with a head mat for the HSPU. There will be no marked/taped box on the floor limiting hand placement.
  • One rectangular box will be provided in each lane. M/F teams will need to rotate the box as needed to complete the step-overs (applies to both Rx and Intermediate).

Intermediate Division

  • DB snatch will come from the floor each rep (in an effort to match typical standards we have seen in the open). Just one head of the DB is required to touch the floor between reps. Athletes are not required to alternate arms. The athlete may transfer the DB to the other hand while in the air, but only after the rep is complete (on the way down, after the arm is fully locked out overhead completing the rep).
  • The DB push press is really a shoulder to overhead, thus a re-bend of the knees is allowed.

Details – Part B
For part B, one athlete works while the other rests. Reps may be split up as needed. Please note the following:

  • Athletes must hold one DB in each hand, with DBs hanging down at their sides.
  • Athletes do not need to stand up on top of the box. Both feet must touch the top of the box when stepping over, and both feet must touch the ground on the other side before performing the next rep.
  • M/F teams shall rotate the box as needed to the required height when switching.

WOD #2 – The Heartbreak Complex Speed Ladder
A slimmed down Heartbreak Complex this year:

1 clean + 1 front squat + 1 shoulder to overhead

Power or squat clean is allowed. Athlete must stand up completely after the clean before starting the front squat (squat clean does not count as the clean + front squat). Any type of shoulder to overhead movement is allowed. A thruster is allowed for the front squat and shoulder to overhead. Examples:

Power clean + thruster ✔️(allowed)
Squat clean thruster ❌(not allowed, must distinctly segment the clean and the front squat)

Athletes will perform this workout individually. All athletes of the same sex in each Rx or Intermediate division will compete against each other. Advancement will be based on time only (not heat wins) and within each division only.

Round 1 – Stationary Ladder
For time:
1 clean + 1 front squat + 1 shoulder to overhead

Male
Rx: 175-185-195-205-215-225-235-245
Int: 115-125-135-145-155-165-175-185

Female
Rx: 105-110-115-120-125-135-140-145
Int: 65-75-80-85-90-95-100-105

Time cap: 5 minutes
Top 6 athletes from each division (Rx male, Rx female, Int male, Int female) advance

Each lane will have 1 barbell pre-loaded to the starting weight. Additional weights needed to complete the ladder will be positioned at the sides each lane. After successfully completing a lift, the athlete will load their barbell to the next weight in the ladder. Each athlete will have their own lane, barbell, and weights. Athletes must load their own weights. Collars are required for every lift. Athletes will be ranked by time, and if unable to complete the ladder, by total weight lifted. In the event of a tie, athletes will receive credit for successfully completing the clean and front squat if they are unable to complete the jerk.

Scorecards will have the weights available for use and the correct combination of plates required for each lift. Click here to view scorecard / available weights.

Round 2 – Barbell Ladder
For time:
1 clean + 1 front squat + 1 shoulder to overhead

Male
Rx: 255-265-270-275
Int: 190-195-200-205

Female
Rx: 155-165-170-175
Int: 110-115-120-125

Time cap: 4 minutes

Round 2 is also a ladder, but 4 barbells will be pre-loaded to the weights above. Athletes will advance down their lane as they successfully complete the lifts.

WOD #3
Time cap: 14 minutes

For time:
60 calorie row (54 M/F, 48 F/F)
20 synchro bar facing burpees
40 deadlift
15 synchro bar facing burpees
30 power snatch
10 synchro bar facing burpees
20 overhead squats

Rx Weights
Deadlift – 275/185
Power snatch – 135/95
Overhead squat – 155/105

Intermediate Weights
Deadlift – 205/135
Power snatch – 95/65
Overhead squat – 115/75

Details

  • One partner works at a time, split up reps as needed (except burpees, those are performed synchronized).
  • Each lane will have one barbell (or two for M/F teams). Athletes must change weights between movements.
  • Athletes must jump off of two feet for the burpees over the barbell. Stepping over or hopping off of one foot is not allowed.
  • Teammates must have their chest on the ground at the same time for the synchro burpees. Teammates need not jump at the same time.
  • Teammates must perform burpees between the bumper plates of the same barbell.

Floater WOD
Time cap: 10 minutes

For time, partner A completes then partner B completes:

70m odd object carry/drag x 3

There will be three objects that need to be taken to the end of the building and brought back (by each partner). These objects and method of transport are:

  • Sandbag carry – Rx = 150/100, Int = 100/70
  • Sled drag (via shoulder harness) – Rx = 270/205, Int = 225/160
  • Suitcase carry (single arm carry) – Rx = 155/105, Int = 125/85

The objects must be taken from the bay door to the end of the building and back (70m)  with the following guidelines:

  • Only one object may be moved at a time.
  • Athletes may choose which order to move the objects.
  • The same object may not be taken down and then directly brought back. Thus each object will need to be set down and the end of the building at some point.
  • All three objects must be taken to the end of the building before they may be brought back.
  • In M/F teams, once an object has returned to the start line, the partner in waiting may change the weights while other objects are still being moved.

Misc Details

  • A single 15# farmer carry handle will be used for the suitcase carry. The handles will be loaded as follows, the numbers in parenthesis indicate the required plates to be loaded on each end:
    • Rx male: 155# (45# + 25# plates)
    • Intermediate male: 125# (35# + 10# + 10#)
    • Rx female: 105# (45# plates)
    • Intermediate female: 85# (35# plates)
  • Clarification of sled weights:
    • Rx male: 270# = (6) 45# plates
    • Intermediate male: 225# = (5) 45# plates
    • Rx female: 205# = (4) 45# plates + (1) 25# plate
    • Intermediate female: 160# = (3) 45# plates + (1) 25# plate
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