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RIPPLE EFFECT COMPETITIONS PRESENTS:

crossfit, competition, fittest, fitness

Introducing FITTEST IN MIDWAY, a new M/F partner competition in St. Paul! Brought to you by the same experienced competition crew behind Lifto De Mayo.

M/F Partners, $100 per team

Rx, Intermediate, & Scaled divisions available so you can find the perfect fit for your team’s skills!
All teams are guaranteed at least three scored workouts. 
All athletes will receive a custom pint glass and other fun swag from local businesses and sponsors. Registration ends Friday 9/13 at noon. SPACES ARE LIMITED to 12 teams per division, so don’t wait!

Get your competitive juices flowing before the 2019 Open kicks off in October! 

Division Movement Standards

Please contact rippleeffectcf@gmail.com with any questions or concerns about movement standards or which division you should sign up for! Athletes MUST be able to demonstrate full range of motion in basic movements: hip crease below parallel in a squat, fully lock out overhead, etc.

SCALED

These are working weights, not 1RM. This is not a comprehensive movement list but if you can handle these, you’ll be fine! Both partners should be comfortable with:

  • Ground to overhead (Snatch or clean & jerk) 75/55
  • Deadlift 155/105
  • Hanging leg raises
  • Common KB and DB movements ~35/25lb
  • Wheelbarrow walk
  • Single unders
  • Able to perform basic bodyweight movements like full squats, lunges, burpees

Pull Ups are NOT required for the Scaled division. 

    INTERMEDIATE

    These are working weights, not 1RM. This is not a comprehensive movement list but if you can handle these, you’ll be fine! Both partners should be comfortable with:

    • Snatch 95/65
    • Clean & Jerk 135/95
    • Deadlift 185/135
    • Common KB and DB movements ~40/30lb
    • Wheelbarrow walk
    • Double unders
    • Pull ups

    At least ONE partner should be comfortable with:

    • Toes to bar 
     

    Rx

    These are working weights, not 1RM. This is not a comprehensive movement list but if you can handle these, you’ll be fine! Both partners should be comfortable with:

    • Snatch 115/85
    • Clean & Jerk 155/105
    • Deadlift 225/155
    • Toes to bar
    • Common KB and DB movements ~50/35lb
    • Double unders
    • Chest to bar pull ups

    At least ONE partner should be able to perform some reps of:

    • Handstand walk ~5ft or more at a time
    • Bar & Ring Muscle ups
    • Pistols

    Saturday, September 21st at Ripple Effect CrossFit, St. Paul MN 55104