Winter Games

Workout #1 - 14 min AMRAP

RX

8 DB Overhead Walking Lunges
8 Toes to Bar
8 DB Snatches
8 DB Overhead Walking Lunges
25 Double Unders

50/35# DB

Scaled

8 DB Front Rack Walking Lunges
8 Toes to Bar or Hanging Knee Raises
8 DB Snatches
8 DB Front Rack Walking Lunges
25 Double Unders or 50 Single Unders
35/20# DB

Beginner

8 Walking Lunges (unweighted)

8 Hanging Knee Raises
8 DB Snatches
8 Walking Lunges(unweighted)

50 Single Unders

25/15# DB

At 3,2,1,go… Partner 1 will begin doing 8 walking lunges down the lane, then 8 toes to bar/hanging knee raises, 8 dumbbell snatches, and then 8 walking lunges back down the lane. Following the round, 25 double unders/50 single unders must be completed by one of the partners. It doesn’t matter which partner it is; however, whomever starts the jump rope set, must complete it. 

Once completed, Partner 2 will begin doing 8 walking lunges down the lane, then 8 toes to bar/hanging knee raises, 8 dumbbell snatches, and then 8 walking lunges back down the lane. Another set of 25 double unders/50 single unders must then be completed by either partner. Once done, Partner 1 will start another round. Partners will continue alternating rounds (with the sets of jump rope in between) for the entire 14 minutes. 

To further clarify, it does not matter who completes the jump rope sets between rounds. This means that, if you would like, you can choose to have one partner do all of the jump rope work. Just remember that once a partner begins a set, they must finish that particular set. For scaled teams, it’s OK if your partner does DUs and you do SUs. 

Movement Standards

Dumbbell Overhead Walking Lunges - This is a single-arm overhead walking lunge. Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the rep will not count and must be restarted.  If the athlete's knee does not touch the floor, the rep will not count and must be restarted. There is no requirement to switch arms; athletes may choose to do so if they wish. The rep is credited when the athlete has the dumbbell in the overhead position and is standing tall with hips and knees fully extended. The athlete does not need to stop with both feet together between reps, however the athlete must tap a toe at the top as they are stepping through. The athlete must alternate which foot leads for each step. 

Dumbbell Front Rack Walking Lunges - Each lunge begins with a dumbbell held at chest level or above, the feet together and the athlete standing tall with hips and knees extended. At the bottom of the lunge, the trailing knee must make contact with the ground and the dumbbell must be at or above the height of the athlete’s chest. If, during the lunge, either head of the dumbbell falls below the level of the athlete’s chest, the rep will not count and must be restarted.  If the athlete's knee does not touch the floor, the rep will not count and must be restarted. There is no requirement on the method to hold the dumbbell, only that it must be at chest level or higher. The rep is credited when the athlete has the dumbbell in the front rack position and is standing tall with hips and knees fully extended. The athlete does not need to stop with both feet together between reps, however the athlete must tap a toe at the top as they are stepping through.  The athlete must alternate which foot leads for each step. 

Walking Lunges - Each lunge begins with the feet together and the athlete standing tall with hips and knees extended. At the bottom of the lunge, the trailing knee must make contact with the ground.  The rep is credited when the athlete is standing tall with hips and knees fully extended. If the athlete's knee does not touch the floor, the rep will not count and must be restarted. The athlete does not need to stop with both feet together between reps, however the athlete must tap a toe at the top as they are stepping through.  The athlete must alternate which foot leads for each step. 

Toes-2-Bar - This movement begins with the athlete hanging on the bar. Hips and arms must be fully extended (no bend) and the athlete’s feet/toes cannot be touching the floor. The athlete must then pull their legs up and touch both feet (toes) to the bar at the same time. Feet cannot go over or under the bar - these are no-reps. We are looking for the “bang” of the toe box of your shoe hitting the bar. Athletes can string/kip T2B together or drop down and single them. If the athlete’s feet drop to the floor, they will need to resume the hanging position in order to start the next rep.

Hanging Knee Raises - This movement begins with the arms and hips fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips. The legs are then lowered back to the starting position to begin the next rep.

Dumbbell Snatch - The movement begins with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.  At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Double-Unders - This movement begins with the athlete standing with the rope in their hands waiting for the judges signal. Once the judge signals they are ready, the athlete may begin swinging the rope. The rope must pass completely under the athlete’s feet twice in order for the rep to count. If the rope stops before passing under the feet twice, it is a no-rep. The rope must spin in a forward direction - spinning the rope backward is not allowed.

Single-Unders - This movement begins with the athlete standing with the rope in their hands waiting for the judges signal. Once the judge signals they are ready, the athlete may begin swinging the rope. The rope must pass completely under the athlete’s feet in order for the rep to count. If the rope stops before passing under the feet, it is a no-rep. The rope must spin in a forward direction - spinning the rope backward is not allowed.

Workout #1 Scoring

Total number of reps completed by the team.

Workout #2 - 17 Minute Time Cap

60 - Wall Balls

50 - Deadlifts

40 - Bar-Over Burpees

* RX teams must jump over the bar. Scaled & Beg. divisions may choose to jump or step-over the bar

30 - Power Cleans

20 - Thrusters

30 - Power Cleans

40 - Bar-Over Burpees

* RX teams must jump over the bar. Scaled & Beg. divisions may choose to jump or step-over the bar

50 - Deadlifts

60 - Wall Balls

RX - 135/95#, 20#/14# Scaled - 115/75#, 20#/14#     Beginner - 85/55#, 14#/10#

At 3, 2, 1, go… teams will begin wall balls. One partner will be working while the other rests. Once teams have reached 60 wall balls, they may begin working on the deadlifts.  After the deadlifts, teams will move their bar down the lane to the next marker before beginning the bar-over burpees. After the bar-over burpees are completed the bar will be moved to the next marker before beginning the power cleans.  Once the power cleans are completed the bar will be moved to the last marker in the lane to complete the thrusters, after which the partners will work their way back through the movements toward the wall. Partners may switch as often as they would like throughout the workout, however all of the reps for each movement must be completed before moving on to the next movement. For Scaled & Beginner divisions, teammates may select different standards for the Bar-Over Burpees.

There is a 17 minute time cap for this workout.

Movement Standards

Wall-Balls - This movement starts at the bottom of the squat with the athlete breaking parallel (hip crease below the knee). Once in the squat, athletes will stand and throw their ball to the center of their target. If the ball hits below the target or does not hit the wall at all, it is a no rep. If the ball hits above the target, that is OK. If the ball is dropped, the athlete will need to begin the movement again (starting in the squat). If the athlete does not break parallel in the bottom of the squat, it is a no-rep.

Deadlift - This is a traditional deadlift. Sumo deadlifts are not allowed. The athlete will start with the barbell on the floor then lift it until their knees and hips are at full extension and their head and shoulders are behind the bar. There should be no bend in the arms, elbows, knees, or hips at the top of the movement. If there is any bend in the aforementioned areas, or if the athlete’s head and shoulders are not behind the bar, it is a no-rep. If doing a set, you can touch-and-go or drop the barbell in between reps - again, just be careful to be at full extension at the top before doing so. 

Bar-Over Burpees - This movement begins with the athlete in the standing position lateral to the barbell. Athletes will bring themselves to the ground with their chest touching the floor. Athletes in all divisions may kick-back or step-down into this position. If the athlete’s chest does not touch the floor, it will be a no-rep. Athletes will then bring themselves to their feet and jump over the bar. RX teams must jump over the bar with two feet. Scaled and Beginner teams may step over the bar, if desired. Once both of the athlete’s feet touch the ground on the other side of the bar, the rep is complete.

Power Clean - This movement begins with the barbell on the floor. Athletes will then pull the bar up to the front rack position, catching it in either an upright or a “dipped” position. The athlete will then stand the bar up, fully extended their knees and hips with their elbows out and in front of the bar. If the athlete does not fully extend their knees and hips, or their elbows have not popped through in front of the bar, it is a no-rep. The next rep will begin once the bar touches the ground. If doing a set, you can touch-and-go or drop the barbell in between reps. However, the bar must touch the floor between each rep. If it does not touch the ground, is it a no-rep. 

Thrusters - The movement begins with the athlete in the bottom of a front squat with the hip crease below the knee. The athlete may either power clean or squat clean the barbell. Once the athlete breaks parallel, they will begin their ascent into the standing position while simultaneously pressing the bar overhead. The athlete’s hips and arms must come to a full lock-out with their head coming through the bar for the rep to count. Once the athlete is locked out at the top, they may begin the next rep. The bar is not required to come from the ground each rep, athletes may string reps together. If the athlete does not break parallel or does not lock out their hips and arms at the top with their head coming through, it is a no-rep.

Workout #2 Scoring

Time to complete the workout. If all of the reps have not been completed by the 17 minute time cap, the team’s time will be 17 minutes plus the number of reps remaining. For example, if my team was time-capped and we did not complete 15 wall balls, our scored time will be 17:15.

5 min AMRAP

Rope Sled Pulls (50 ft.)

RX - 250/175#     Scaled - 205/145#     Beginner - 165/105#

Both partners will begin on the side opposite the sled with the rope lying on the ground.  At 3, 2, 1, go… partner 1 will pick up the rope and pull the sled down the lane across the line in front of them (partner 2 must remain on the same side of the lane as partner 1 until the pull has been completed). Once the entire sled has crossed the line, the team will turn the sled around and carry the rope down to the other end. Once both teammates are together behind the lane, partner 2 can begin pulling the sled down the lane. Once the entire sled has crossed the line, the partners will again turn the sled and carry the rope to the other side. Once both partners are together behind the lane, partner 1 can begin pulling the sled down the lane. The partners will continue switching turns pulling the sled for the entire 5 minutes.  Intermediate marks will be made every 10 feet with each mark representing one rep of the pull (5 reps per pull down the lane). It does not matter which teammate is partner 1 and which is partner 2.  

Side Workout #1 Scoring

Total number of reps completed by the team.

3000 Meter Row - For Time

The judge will set the rower to count down from 3000 meters.  Once the distance is set and the judge gives the go ahead, teams can begin rowing. Partners may switch at any point and as often as they would like (the work may be split however the team chooses). The person rowing must be seated in order to pull the handle. The handle cannot be passed from one teammate to another in transition. Once the team has completed the 3000 meter row, the team must summon the judge to their rower to record their time on the score sheet.

** This side workout will open at 8:30am for any teams wishing to use it as a warm-up. This is the only side workout that will open early **

Side Workout #2 Scoring

Time to complete the 3000 meters

Side Workout #3

6 rounds for time:

At 3, 2, 1, go… Partner 1 will begin the workout by completing the calories on the bike and DB shoulder-to-overhead (S2OH).  Once Partner 1 has completed the round, Partner 2 will begin round 2 on the bike, completing the calories directly followed by the DB S2OH reps.  Partner 1 will then begin round 3. Partners will continue to alternate rounds throughout the remainder of the workout.

The bike display will be reset to 0 calories after each round. THIS IS THE ATHLETE’S RESPONSIBILITY. Before the next round of biking begins, the judge must see that the display on the bike is at 0 calories. The dumbbells much start and end on the floor. 

IMPORTANT: If you drop the dumbbells, your team will be given a 2 minute penalty. 

Side Workout #3 Scoring

Total time for the team to complete the 6 rounds of the workout.

Movement Standards

Dumbbell Shoulder-to-Overhead (S2OH) - When S2OH is noted, the athlete is permitted to move the dumbbells from their shoulder to the overhead position by way of strict press, push press, push jerk, split jerk, or thruster. The athlete may choose which of these movements they would like to use. The athlete does not need to indicate which movement they will be using and can switch S2OH movements during the workout (e.g. start strict pressing then begin push jerking).   Regardless of the movement used, the rep is complete when the hips and knees are fully extended with the athletes elbows and weight locked out overhead. 

IMPORTANT: The dumbbells are never to be dropped. If you drop the dumbells, a penalty will be assessed to your team.