The truth is only one: it will be one of the most important Sanctional races in the world, perhaps the most prestigious before the Open Games. In short: the 18 and 19 May you will need to be glued to the pages of CrossMag because we are ready to follow and comment on the Rogue Invitational 2019 to be held in Columbus, Ohio.
Here are the WODs for individual races, in teams and for legends, that is, for well-known and older athletes. The proposed WODs will be performed indoors or outdoors, as needed. They are one more spectacular than the other. Here they are for you.
Participating athletes will be there Matt Fraser, Patrick Vellner, Lukas Högberg, Tia-Clair Toomey, Laura Horvath and Katrín Tanja Davídsdóttir. Let's try to show you the WODs, to explain them to you in detail.
Individual tenders
GoRuck (external)
1 mile course (1.6km race)
30 / 20 lb. Pack (13.6 / 9kg Vest with weights)
3 Rope Climbs
Run
Sandbag to Shelf (Throwing bags with sand)
Run
Bag Drag (Drag Bags)
(Legends version)
1 mile course
30 / 20 lb. Pack (13.6 / 9kg Vest with weights)
3 Rope Climbs, Ruck optional
Run
Sandbag to Shelf
Run
Bag Drag
(Team Version)
1 mile course
30 / 20 lb. Pack (13.6 / 9kg Vest with weights)
Cart Build
2 rope climbs for team member
Ruck with Cart
Sandbags to shelf
Ruck with Cart
Bag Drag to finish
The Mule (in external)
21-15-9
Deadlift, 315 / 225 lb. (142 / 102kg)
Burpee Pull Up
(Team Version)
21-15-9
Synchronized Deadlift, 315 / 225 lb. (142 / 102kg)
Synchronized Burpee Pull Up
M / MF / F pairs
Chipper
100 cal row
80 wall ball, 20 / 14 lb. (9 / 6kg)
60 GHD (Sit up with tool for extreme abdominals)
40 box jump over, 24 ″ / 20 ″
96 'Overhead walking lunge double KB, 53 / 35 lb (24 / 15 kg)
(Team Version)
50 muscle ups
50 thrusters, 115 / 75 lb (72 / 52kg)
50 box jump overs, 24 "/ 20"
10 snatch, 225 / 145 lbs. (102 / 65kg)
M / F pairs
Amanda.25
9-7-5-3-1
Ring Muscle Ups
Squat Snatch, 135 / 95 lb. (61 / 43 kg)
(Legends version)
9-7-5
Ring Muscle Up
Squat Snatch, 135 / 95 lb. (61 / 43 kg)
C2 Biathlon (external)
Ski Erg, 40 / 30 Cal
Shoot
Ski Erg, 40 / 30 Cal
Shoot
Ski Erg, 40 / 30 Cal
Shoot
Ski Erg, 40 / 30 Cal
Kettlebell Thruster / Run Penalty - For each missed shot per round
(Legends version)
Ski Erg, 40 / 30 Cal
Shoot
Ski Erg, 40 / 30 Cal
Shoot
Ski Erg, 40 / 30 Cal
Shoot
Ski Erg, 40 / 30 Cal
KB Thruster / Run Penalty - For each missed shot per round
C2Medley + Max Squat (Team Version)
200 Cals at Each
Bike Erg
Rower
Ski Erg
5 min Rest
Max Front Squat
Cyclone (In external)
40 Cal Bike
200 meter Cyclone Bag Shuttle Run, 150 / 100 lbs. (68 / 45 kg)
40 Cal Bike
Snatch and Press
3 Rounds
20 Dumbbell snatch, 100 / 70 lb. (45 / 31 kg)
9 strict phspu, 4 ″ / 2 ″
10 squat clean, 185 / 125 lb.
8 squat cleans, 225 / 145 lb.
6 squat cleans, 255 / 165 lb.
4 squat cleans, 285 / 185 lb.
2 squat cleans, 305 / 205 lb.
Team Version
80 DB Snatch, 100 / 70 lb. (45 / 31 kg)
40 Strict HSPU
M / F Pairs