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The “C”

August 24 - September 30, 2023

The C is an online community event programmed with Street Parking for all skill levels, the C is open to everyone. $25 gets you entry + an official Rogue "C" t-shirt. Once you’ve completed the Community event workouts, submit your scores using the Beyond the Whiteboard app. Also be sure to use #ryourogue and tag Rogue Fitness to share your experience

  • 10% of registration fees for the 2023 Community Event will go towards the Rogue Invitational Prize Purse
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Prize Giveaway

Top gym with highest member participation

1st Place - $500 Rogue gift card, 20KG or 15KG Barbell,
Competition Plate Bumper Set

2nd Place - $250 Rogue Gift Card, 20KG or 15KG Barbell

3rd Place - $100 Rogue Gift Card, 20KG or 15KG Barbell

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The C Workouts

Workout 1

WORKOUT AND SCORING

For Time:

10-1

Sandbag Power Clean
Sandbag Thruster
Burpee Over Sandbag

Goal: 8-12 minutes

Suggested Weights:
      Men: 60LB-80LB (27.5kg - 35kg)
      Women: 40LB-60LB (17.5kg - 27.5kg)


ALTERNATE EQUIPMENT OPTIONS

Barbell:

Men: 95LB-115LB (45kg - 50kg)
Women: 65LB-75LB (30kg - 35kg)

Dumbbell:

Men: 40LB-50LB (17.5kg - 22.5kg)
Women: 25LB-35LB (12.5kg - 15kg)


SCORE SUBMISSION NOTES

The score will be the total time taken to complete the workout


DEADLINES AND SUBMISSIONS

C Start Date & Time: 8/24/23 at 3:00PM EST
C Close Date & Time: 9/30/23 at 8:00pm EST

* Scores cannot be updated or added to the leaderboard following the competition close date and time.


Please allow sufficient time for completing and submitting your score in advance.


ELIGIBILITY STANDARDS AND DIVISIONS/AGE GROUPS

Men - ages 16 and over
Women - ages 16 and over

Birthday rule: Age is based on the athletes age at the close of the competition.  



MOVEMENT STANDARDS

Power Clean:

Starts on the ground. One fluid motion to the shoulder. Rep is completed when sandbag/barbell/dumbbells are in contact with the shoulders - elbows in front - hips and knees fully extended.

Final power clean must be a POWER CLEAN - not a squat clean into the first thruster.

Thruster:

Sandbag/barbell/dumbbells at the shoulder(s) (avoid the sloppy zercher position with the sandbag).  Full squat depth - hip crease below the knee. Rep is completed when the sandbag/barbell/dumbbells are overhead with biceps by the ears, elbows locked out, hips and knees extended.

Object Facing Burpee:

Shoulders and head facing the object - with body perpendicular to the object for each burpee (making a T shape with you and the object).  Chest and thighs touch the ground at the bottom.  Ideally 2 foot jump over the object unless limited for injury/safety. Jump in and out or step in and out permitted.


FLOW AND COACHES NOTES

The way this workout will flow is you will start with 10 power cleans, 10 thrusters, then 10 sandbag facing burpees - then go 9-9-9, 8-8-8....and so on until the final 1-1-1 is complete!

The goal here is to not hold back and remember that the numbers get smaller as you go!  If you need to break - the best place to do that will be right before the final power clean.  This way you can finish the final power clean and go right into the thrusters.  Do your best to NOT break the thrusters at all - and if needed use the burpees to slow down a bit and regain composure.

Remember to use a big leg drive in the thrusters, as the press in the burpees will really start to fatigue the upper body.

Choose a weight that will allow you to do most of the sets of each movement unbroken - but will be a challenge to do so.

Have fun and good luck! 



Workout 2

WORKOUT AND SCORING

For Time:

Pyramid

60 Dumbbell Farmer Lunge (DB in each hand)
50 Alternating Dumbbell Snatch
40 Box Jump Over
50 Alternating Dumbbell Snatch
60 Dumbbell Farmer Lunge (DB in each hand)

Goal: 10-15 minutes

Suggested Weights and Heights:
Men: 40LB-50LB (17.5kg - 22.5kg) Dumbbells / 24" Box (60cm)
Women: 25LB-35LB (12.5kg - 15kg) Dumbbells / 20" Box (50cm)


SCORE SUBMISSION NOTES

The score will be the total time taken to complete the workout


DEADLINES AND SUBMISSIONS

C Start Date & Time: 8/24/23 at 3:00PM EST
C Close Date & Time: 9/30/23 at 8:00pm EST

* Scores cannot be updated or added to the leaderboard following the competition close date and time.


Please allow sufficient time for completing and submitting your score in advance.


ELIGIBILITY STANDARDS AND DIVISIONS/AGE GROUPS

Men - ages 16 and over
Women - ages 16 and over

Birthday rule: Age is based on the athletes age at the close of the competition.  



MOVEMENT STANDARDS

Farmer Lunges:

One dumbbell in each hand at the sides (farmer position).  Lunges may be forward or reverse stepping.  Alternate feet with each lunge.  Back knee must touch the ground for each rep.  Come to a fully standing position with hips and knees extended - feet together to complete each rep.

Dumbbell Snatch:

Each snatch counts as one rep.  Switch hands with each rep.  Switch may happen on the way down, or on the ground.

Dumbbell starts on the ground with both heads touching for EACH rep.

Holding the dumbbell in one hand - dumbbell must move in one fluid motion from the ground to locked out overhead.  Rep is complete with dumbbell is overhead with the bicep by the ear, elbow locked, hips and knees extended.

Box Jump Over:

Two-foot take off facing the box (not lateral) - two-foot landing on the box - jump or step down the other side is permitted.  No requirement to stand fully on top of the box.

If you don't have a box and need to jump OVER something - that is permitted.

If you are unable to jump for injury or safety reasons, a step up and over is permitted.

If you would like to jump - but need to work with a lower height - you may do so.


FLOW AND COACHES NOTES

This one flows like a reverse pyramid - and climbing back up the hill will be the real challenge.

For the lunges you will hold a dumbbell in each hand at the sides. Each individual lunge counts as one rep. They will be alternating - so you end up with 30 per leg.  You may choose to do reverse or forward stepping lunges (or mix it up and do a bit of both).

Focus on keeping the chest up and belly tight during the lunges to save your low back for the rest of the work!  On the first set, you may want to choose to break 1-2 times - even if you feel that you don't have to - because you still have to climb out of the hole!

For the snatches - each snatch counts as one rep.  They are alternating - so you will end up doing 25 per side.

Start with the dumbbell between the feet and be sure to get set with the chest up, heels down, and knees bent - this set up position will allow you to use a better leg drive, save your low back, and be as efficient as possible.  Each head of the dumbbell should be on the ground for the start of each rep.  You may choose to alternate as you lower the weight or at the ground.

Each rep of the snatch will be completed when the dumbbell is overhead, elbow is locked out with the bicep by the ear, with hand, shoulder, hips, knees and ankles in a straight line.

For the box jump overs, you will be facing the box.  Jump with 2 feet and land with 2 feet.  You may jump or step down on the other side.  No lateral jump overs on this one.  Choose a jump height that will allow you to keep moving.  Step up and overs are permitted.


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