Outlier’s biggest competition of the year has returned! The Swolemate Showdown will take place on Saturday March 7th, 2020 at Outlier CrossFit. 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.
Date and Time
Date: Saturday March 7th, 2020
Time: Approx 7am – 4pm
Location: Outlier CrossFit, 6332 Riverdale St, San Diego, CA 92120
All divisions listed below feature Rx and Intermediate formats.
1 Male / 1 Female
1 Male / 1 Male
1 Female / 1 Female
$70 per person prior to 11:55pm January 19th (enter code “SWOLEMATE20201” for early registration discount)
$75 per person prior to 11:55pm February 9th (enter code “SWOLEMATE20202” for early registration discount)
$85 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!
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 firstname.lastname@example.org if you have any questions.
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.
WORKOUT #1 – Barbell Ladder
18 station barbell ladder, 1 minute per station (45 seconds to lift, 15 second transition). Athletes will get credit for 1 lift at each station. If the athlete fails an attempt, they may re-attempt with the same lift, or choose to switch to a different lift. The weight must be successfully lifted within the 45-second window. Each lift has a different point value:
Snatch = 6 points
Jerk = 4 points
Clean = 3 points
Deadlift = 1 point
Athletes will receive points per above. Once an athlete is not able to complete a lift, they will exit the ladder. Points will be summed from all of their successful lifts to contribute to their team’s score for this workout. Obviously to perform a jerk, a clean must be performed first. An athlete will get credit for either the clean, or the jerk (not both). A deadlift must be completed separate from any other lift.
At the last barbell, athletes may perform as many lifts as possible within the 45-second window to earn additional points. For example, an athlete will get 1 point for each deadlift performed at 455# in the 45-second window at the final station.
Any type of snatch/clean (power, squat), jerk (really just a shoulder-to-overhead), or deadlift is allowed (conventional, sumo).
Number of scored events: 2 (time after completion of first 100 wall balls, and number of overall reps completed)
In a 13-minute window:
100 wall balls (30#/20#, throw to a 10’/9′ target)
30 synchro single arm KB overhead lunges (53#/35#)
40 chest-to-bar pull-ups
60/50/40 handstand push-ups (M/M = 60 reps, M/F = 50 reps, F/F = 40 reps)
30 synchro single arm KB thrusters (53#/35#)
Max reps wall balls in time remaining
In a 13-minute window:
100 wall balls (20#/14#, throw to a 10’/9′ target)
30 synchro single arm DB front rack lunges (40#/25#)
50 double DB shoulder-to-overhead (2 x 40#/25#)
40 hanging knee raises
30 synchro single arm DB thrusters (40#/25#)
Max reps wall balls in time remaining
Scoring note: The time after completion of the first 100 wall balls its own scored event, but points will be weighted differently. Points carry half as much value as the other events.
Wall balls: Split reps up as needed, one partner works while the other rests. Partners shall throw to the same target. The rep begins with the athlete passing through a full squat and ends when the ball hits the target above the designated line. The ball does not need to land/settle on the ground when switching partners.
Lunges: Lunges shall be performed synchronized: athletes must be in the same position at the start of each rep (standing tall with feet together & weight positioned per below). Rx teams shall hold a KB overhead, intermediate teams shall hold a DB in the front rack position (DB touching shoulder). Athletes may hold in either arm and switch as needed. Alternating legs is not required. The reps starts with the feet together and the weight positioned as indicated above. Athletes shall lunge, touching a knee to the floor, and finish the rep in the same position that they started.
Pull-ups: Split reps up as needed, one partner works while the other rests. Reps begins with the athletes in a full hang (arms extended), and finishes with the chest touching the bar (Rx) or chin over-the-bar (intermediate). Only one athlete may be on the bar at any given time.
Handstand push-ups: Split reps up as needed, one partner works while the other rests. Strict or kipping reps are allowed. The rep starts with the head and hands on the ground and finishes with the athlete’s arms, hips, and legs fully locked out. Only the athlete’s feet (heels) may be touching the wall at the conclusion of the rep. Only one athlete may be against the wall at a time (the second athlete may not be against the wall upside down waiting to start their reps).
Dumbbell shoulder-to-overhead: Split reps up as needed, one partner works while the other rests. The reps begin with the dumbbells in a front racked position (touching the shoulder) and finishes with weights locked out overhead (legs, hips, and arms fully extended).
Toes-to-bar: Split reps up as needed, one partner works while the other rests. Rep begins with the athletes in a full hang (arms extended), and finishes with both feet touching the bar. Only one athlete may be on the bar at any given time.
Hanging Knee Raises: Split reps up as needed, one partner works while the other rests. Rep begins with the athletes in a full hang (arms extended), and finishes with the knees above hips Only one athlete may be on the bar at any given time.
Thrusters: Thrusters shall be performed synchronized: athletes must be in the same position at the end of each rep (standing tall with weight locked out overhead). Rx teams shall use a kettlebell, intermediate teams shall use a dumbbell. Athletes may hold in either arm and switch as needed, but synchronization must be maintained. The reps starts with the athlete passing through a squat with the weight racked (see below) and finishes with the weight locked out overhead (legs, hips, arm extended).
KB racked position: KB handle at or below chin level, elbow in front of the body.
DB racked position: DB touching shoulder, elbow in front of the body.
3 rounds, 3-min work / 1-min rest:
4 rope climbs (to 15′ target)
15/12 calorie row + bike
Max reps overhead squats in time remaining
(last round extends to 4-min)
Rx: 135#/95# barbell
Int: 95#/65# barbell, hand-over-hand sled pulls (3/2 45# plates) in lieu of rope climbs
Rope climbs: Split reps up as needed, one partner works while the other rests. The rope is is taped at 15′ high. The athlete must touch at or above the tape before descending. Any method of climbing the rope is allowed.
Sled pull: Split reps up as needed, one partner works while the other rests. Partner 1 will start the workout by pulling the sled down the lane 28′. Once the sled has touched the 28′ line, the sled will be turned around and the athlete will walk/run the rope back down the lane. Once the athlete is positioned behind the taped line, they may begin pulling the sled again. Pulling the sled down the lane once will be counted as one rep. The athlete’s feet must be behind the line and remain stationary while pulling the sled (feet may be re-positioned while the sled is not being pulled). Male/female teams will be required to remove or place the extra 45# plate on the sled when switching between partners.
Calories: Each lane will have one rowing machine and one Assault bike, so one partner will row at the same time as the other one bikes. Athletes must remain on their machine until the monitor shows they have hit the required number of calories (men perform 15 calories, ladies perform 12 calories). Athletes may exit their machine if done before their partner but the next movement may not begin until all calories have been finished. Partners may switch machines as needed in subsequent rounds. Monitors must start from 0 each round (reset monitors during 1-min rest period).
Overhead squats: Split reps up as needed, one partner works while the other rests. Athletes must hold the barbell overhead, and pass through a full squat. The rep finishes with the legs, hips, and arms fully extended with the barbell overhead. A squat snatch is allowed and will count as the first overhead squat rep when taking the barbell from the ground. The barbell of the non-working athlete must remain on the ground (i.e. no resting with the barbell on the back of the shoulders while your partner works).
60ft sandbag-over-shoulder toss
20 burpees over parallettes
Partner A will toss the sandbag 30′ (down), then partner B will toss the sandbag 30′ (back). Teams will then split up 20 burpees over the parallettes before beginning the sandbag toss again. For M/F teams, one sandbag will be staged at the starting line, and the other at the 30ft turnaround point. Burpess may be split up as needed. For both movements, one athlete works while the other is resting.
Athletes must face backward to move the sandbag down the lane via a sandbag-over-the-shoulder toss. Once an athlete has picked up the sandbag, their feet may not move backwards (only side-to-side). The lanes will be marked in 5ft increments. The sandbag must completely clear the line in order to get credit for that incremental distance.
For the burpees, athletes must lie completely on the ground (thighs and chest touching the ground), then jump over the parallettes to complete the burpee. Athletes may align themselves parallel or perpendicular to the parallettes.