Take on the Rogue Invitational Workouts Scaled
This weekend, some of CrossFit’s fittest individual men and women are throwing down in Round Rock, TX in an attempt to earn the second-highest payout in the sport.
The workouts, programmed with the help of CrossFit Games veterans Josh Bridges and Chris Spealler, are not for the average gym-goer. Event 3 alone has 15 total reps of a 405-pound (183.5kg) back squat paired with 75 reps of box jump-overs. Things are going to get spicy. 🌶🌶🌶
We scaled each of the currently released workouts to affiliate-friendly versions with coaching guidelines so you can experience a taste of the Invitational along with the athletes this weekend.
Event 1 – Texas Trail
This is an uncomfortable run length for most CrossFitters. Use the guidelines below to tailor the workout to match your fitness level while staying within the 30-45 minute range.
- For Time:
1-mile run with weight vest (20/14)
1-mile run
3 Sandbag Clean-to-Shoulder (100/70)
2-mile run
Time cap: 50 minutes
- Run: If a weight vest run is going to take you longer 12 minutes, run the first 2 miles without weight. If you get to the final 2-mile run after the 30-minute mark, cut the final run to one mile.
- Sandbag Clean: This should be relatively heavy. Alternate the shoulder you lift to and drop the weight in front of you after each rep. If your gym doesn’t have sandbags, substitute 3 dumbbell devil press at a heavy weight that you can still perform unbroken.
- Non-Running Option:
2,000-meter Row
2,000-meter Ski-erg
3 Sandbag Clean-to-Shoulder (100/70)
100/70 Calorie Assault Bike or 4,000m C2 Bike
Time cap: 50 minutes
Event 2 – Ski Bar
This entire event should be in the 8-12 minute range. Choose an option on the bar muscle-ups that you can perform in 3 sets or less, or under 75 seconds. For the GHDs, choose a movement that you could complete in four sets of 15 reps, or adjust the reps as needed to complete within 3-4 minutes.
- For Time:
6 Bar Muscle Ups, Rx+ 12 Bar Muscle-ups
30/24 Cal Ski-Erg
60 GHD Sit-ups
30/24 Cal Ski-Erg
6 Bar Muscle Ups, Rx+ 12 Bar Muscle-ups
Time Cap: 15 minutes
- Bar Muscle-Up Options:
6-12 Banded Bar Muscle Ups (one break per set)
20 Chest-to-Bar Pull-ups (one break per set)
20 Pull-ups (band assisted if needed)
20 Ring Rows
- Ski Erg: If it will take you more than 2 minutes to complete the ski calories, cap yourself at 2 minutes and 15 seconds on the first ski, note your calories, and repeat that number of calories on the second ski. If your gym doesn’t have a ski erg, substitute a rower with the same calories.
- GHD Sit-Up Options:
60 GHD Sit-ups to Parallel
80 AbMat Sit-ups
Event 3 – Back Attack
This event is heavy; challenge yourself to use a back squat weight around 85% of your 1-rep max. The entire workout should be in the 5-8 minute range.
- For time:
5-4-3-2-1
Back Squat from rack (275/195), Rx+ (315/215)
25-20-15-10-5
Box Jump over (24/20in)
Time Cap: 10 minutes
- Back Squats: You should have the ability to hit the set of 5 unbroken with the weight you choose. If you’re newer to CrossFit, perform 10-8-6-4-2 at a moderate weight while you’re still learning the technique.
- Box Jump-overs: It’s not clear what the standard is going to be for this movement, so we’ll stick with the Open standard from 22.1. This is where you must step-down from each rep, without needing to reach full extension atop the box. If you’re not comfortable jumping, perform step-ups over the box.
Event 4 – DT With a Spin
This entire event should be in the 8-12 minute range, but if you’re able to do DT as written this is a fun challenge to see how you stack up compared to the top athletes (and to gain perspective on how fit they really are 🥵).
- 5 Rounds:
15 Cal Echo Bike
12 Deadlift (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)
- Echo Bike: If the bike calories take you more than 60-90 seconds, consider scaling the calories in subsequent rounds to your first round’s 90-second mark.
- DT Complex: A good strategy is to do 11 deadlifts and drop the bar. Then, deadlift your 12th rep and go directly into 8 hang cleans before dropping the bar again. Stand the barbell up and perform your 9th hang clean before directly going into 6 unbroken push jerks. We would advise scaling to a weight that will allow you to perform each movement segment unbroken.
Event 5 – The Turtle
The specifics of this workout have not been disclosed, but we’re guessing this will be in the 12-15 minute time domain. Our version of this event should be within that range if you adjust the movements correctly.
- For Time:
20 Barbell Front Rack Reverse Lunges (95/65), Rx+ (135/85)
2 Rope Climbs, Rx+ 2/1 Legless Rope Climbs
400m Medicine Ball Run (20/14)
2 Rope Climbs, Rx+ 2/1 Legless Rope Climbs
20 Barbell Front Rack Reverse Lunges (95/65)
Time Cap: 18 minutes
- Lunges: Modify the weight as needed to complete all 20 reps in 1-2 sets.
- Rope Climbs: The 2011 CrossFit Games Event “Killer Kage” featured the monkey bar apparatus, taking athletes roughly 30 seconds to traverse the down and back cage. The alternating swinging motion of the hips, while relying on single-arm pulling strength replicates that of a legless rope climb. To scale, substitute 2 lying-to-standing rope climbs.
- Medicine Ball Run: Since we have no context as to what the “Hill Run Bag Pull” is going to be, we’ll make the run a little more difficult with an odd object. Lower the medicine ball weight to complete the run in 3 minutes or less. If needed, substitute the run with 30/20 calories on the assault bike.
Event 6 – To Be Announced
Event 7 – Texas Oak
- Build to a heavy complex:
1 Deadlift + 1 Hang Squat Clean + 1 Shoulder to Overhead
Event 8 – Snatch and Press
This entire event should be in the 5-8 minute range. Choose a handstand push-up option that allows you to complete all 9 reps in 3 sets or less with good technique.
- 3 Rounds:
20 DB Snatch (50/35), Rx+ (70/50)
9 Kipping HSPU, Rx+ Strict HSPU
Time Cap: 10 minutes
- DB Snatch: You should be able to do the round of 20 reps unbroken, but the last 5-6 reps should be extremely challenging. Modify the weight as needed to hit at least the first round or two unbroken.
- HSPU Options:
HSPU to an Abmat
Box Pike HSPU
Floor Pike HSPU
Standing DB Strict Press
Event 9 – The Goblet
This entire event should be in the 8-12 minute range. Consider adding some ring muscle-up transitions to your warm-up and be ready to hit this one hard in the workout. The run and goblet squats will make your muscle-up kip less powerful; take that into consideration when choosing your scaling option.
- 7 Rounds:
3 Muscle-ups, Rx+ (5 Ring Muscle Ups)
200m Run
11 KB Goblet squats (53/35), Rx+(70/53)
Time Cap: 15 minutes
- Muscle-ups: Choose the option that will allow you to hit this in one unbroken set and get out the door for the run.
5 Burpee Pull-ups
10 Burpees
- Run: This is meant to be a sprint pace. Choose a distance that you can finish in 45-60 seconds.
If you’re not sure what that would be for you, take one minute during your warm-up to time yourself running for 25 seconds out and back. This turn-around point will be your marker for the workout.
If needed, substitute the run for 10-15 calories on the assault bike, or an amount you can complete in 50 seconds when fresh.
- Goblet Squats: Choose a weight where you can perform all reps unbroken at full depth. If your gym doesn’t have kettlebells, use the closest dumbbell weight.
Event 10 – TBA
For an extra challenge, try completing two or more of the workouts (in written order) on consecutive days. You’ll experience a demand relatively similar to the athletes and appreciate their scores that much more.
- Again, this should be a challenge within your current fitness level. This probably isn’t the best time to try your first-ever two-a-day.
Stay up to date on the latest news and stories from the ground at our Rogue Invitational event hub with leaderboard results, event schedule in your time zone, video interviews, and analysis all weekend.
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