Ruckus VII, short

River Ruckus VII! 


Postponed from April 25, in the interest of protecting the health of our athletes and staff

The new date is June 6, 2020

Carrier Park, 

500 Amboy Rd

Asheville, NC 


The beneficiary of this year's charitable donation will be Special Olympics Buncombe County.


Registration is now open!


Early Bird Price through March 7:

Coed Teams of 2 - $180

Same Sex Teams of 3 - $270


Regular Price:

Coed Teams of 2 - $200

Same Sex Teams of 3 - $300

Divisions

Rx and Masters (40+)/Scaled

* If fewer than 5 Masters teams sign up in any category (FF, MF, MM), they will compete against the Scaled teams of the same gender pairing.


* If 5 or more teams sign up in any Masters category, we will create a separate category for them to compete only with other Masters teams.

RIVER RUCKUS VII MOVEMENT MINIMUMS

This list is intended to help athletes determine which division is the best fit for them and their team. 

For 2-person teams, both team members should be able to perform the movements listed. 

For 3-person teams, at least 2 of the 3 team members should be able to perform the movements listed. 

Keep in mind that these are the MINIMUM requirements, this does not mean the movements in workouts will exactly match those listed. Additionally, not all movements listed will appear in the competition, this list simply provides an outline to help determine your proper division.


RX

Chest-to-bar Pull-up

Toes-to-bar

Handstand Push-up

Clean and Jerk for reps @ 155/105

Thruster for reps @ 115/75

Snatch for reps @ 135/95

Deadlift for reps @ 275/175

Shoulder-to-overhead for reps @ 135/95

Kettlebell Swing @ 70/53

Kettlebell Snatch for reps @ 53/35

Box Jump @ 30/24”

Slam Ball Squat @ 90/70

Slam Ball Over Shoulder @ 90/70

Double Under

Rowing

Assault Bike

Running


 Scaled and Masters

Ring Row

Hanging Knee Raise

Push-up

Clean and Jerk for reps @ 115/65

Thruster for reps @ 95/55

Snatch for reps @ 115/65

Deadlift for reps @ 225/145

Shoulder-to-overhead for reps @ 95/55

Kettlebell Swing @ 53/35

Kettlebell Snatch for reps @ 44/26

Box Step Over @ 24/20”

Slam Ball Squat @ 70/50

Slam Ball Over Shoulder @ 70/50

Single Under

Rowing

Assault Bike

Running

The Workouts

TEAM SLED PUSH

3 Rounds

50ft Sled Push Down

50ft Sled Push Back

*Entire team will push a sled together for both teams of 2 and teams of 3

*300ft total in 50ft down and back increments

*Sled weight TBD


RUN AND LIFT

12:00 Clock for teams of 3; 10:00 Clock for teams of 2

Part A: For time

3 Lap Relay Run, one lap per athlete (2 Laps for teams of 2)

Part B: For load

1 Rep Max Ground to Overhead

*Time remaining after the run will be used to establish 1RM for each athlete

*Run distance is approximately 400m

*Score A is time to complete run

*Score B is the combined weight of the heaviest lift from each athlete

*Bar starts on the ground and gets to lockout overhead using any method the athlete chooses

River Ruckus VI Athlete Accommodations

If you're traveling from out of town for River Ruckus VII, take advantage of some of these special hotel discounts just for our athletes!

https://www.exploreasheville.com/2020-river-ruckus/


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Agreement and Waiver

IMPORTANT! Please read before registering!

*BY CLICKING "SUBMIT" IN THE REGISTRATION FORMS BELOW, YOU ACKNOWLEDGE THAT YOU ARE SIGNING THE AGREEMENT AND WAIVER FREELY AND VOLUNTARILY, AND INTEND BY YOUR ACCEPTANCE TO BE A COMPLETE AND UNCONDITIONAL RELEASE OF ALL LIABILITY TO THE GREATEST EXTENT ALLOWED BY LAW.

*You must be over 18 years of age OR the parent/legal guardian of a minor under 18 years of age OR the legal guardian of an incapacitated and/or mentally challenged person in order to agree to the text above.

*ALL members of a team agree to the terms of the waiver when submitted.