The Liberty Games 2019

NEW DIVISIONS ADDED!!! See below.

Athletes Unleashed is proud to present the third annual Liberty Games on 6 April 2019. We are currently penciled in for our second year at the Buffalo Bills Field House, the AdPro Training Center. Upon confirmation of their construction schedule in the fall, it will be official. This premier venue was a spectacular location for vendors, spectators, and especially our competitors last year, and we are looking forward to getting after it at the Field House again!

Rx

Scaled

WOD 1:

For Time- time cap 7 min

30 Front Rack Lunges (Static, forward stepping)

30 Back Squats

30 Cleans (Rx squat clean, all other divisions may C or PC)

30 S2OH

Rx- 175/115

Scaled- 135/85

Masters 40+- 135/85

Masters 50+-115/75

WOD 1 DETAILS

-Each athlete must choose one modality and complete all 30 reps for that modality.

-Reps may be broken up into sets and done in any order until each athlete completes their 30 reps.

-One bar may be moving at a time.

-Teams will have a 35# bar and a 45# bar that will be loaded with the appropriate male/female weight.  No plate changing will be necessary.

-If an athlete is unable to clean the weight into position for the BS, Lunge, or S2OH, teammates may assist in getting the barbell into position.  Racks will NOT be provided.

-Score is completion time.  Unfinished reps will be added as 1 second per rep to the 7 min time cap.

-Forge Plantletics has sponsored this WOD and will award the 1^st place finishers in each division some super cool gear!

WOD 1 MOVEMENT STANDARDS

Movement standards will be the same as typical CrossFit standards.  To see videos of each movement, go to:https://www.youtube.com/user/CrossFitHQ/videos

Lunge- bar must be in a front rack.  Athlete will start with feet together, step forward and lower back knee to make contact with the floor, and return by stepping back to original position.

Back Squat- bar must be in back rack position.  Athlete must break parallel at the bottom of the squat and fully extend at the top.  If the depth of your squat is questionable, pick a different modality.  You must clearly break parallel where the hip is lower than the knee.

*Scaled, 40+ and 50+ may do either a squat clean or a power clean, or a combination of both.  Rx must do squat cleans.

Power Clean- Bar must start in contact with the floor and travel to the front rack position.  The rep will be counted when the athlete’s knees and hips are fully extended with the elbows in front of the bar.

Clean- Bar must start in contact with the floor and be caught in the front rack position at a squat that is below parallel.  The rep will be counted when the athlete’s knees and hips are fully extended with the elbows in front of the bar.

S2OH-From the front rack position, athlete may strict press, push press, push jerk, or split jerk the bar over head.  The rep will be counted when the athlete’s hips are fully extended with the elbows fully locked out and the bar is over midline.

WOD 2:

AMRAP 12

Ascending ladder of:

5 Thrusters

5 Burpees

Rx- 95/65

Scaled- 75/55

Masters 40+- 75/55

Masters 50+- 65/45

Thrusters increase by 1 rep per round, burpees stay at 5 reps, for example:

Partner 1- 5 Th/5 Burpees

Partner 2- 6 Th/5 Burpees

Partner 3- 7 Th/5 Burpees

Partner 4 8 Th/5 Burpees

Partner 1 9 Th/5 Burpees...

WOD 2 DETAILS

Stations will be set up with a plate in the middle, a men’s bar at 1200 and a women’s bar at 1800.  The bars will be positioned like a spoke coming off of the plate.  Athletes will be positioned beside their designated bar and the formation will remain for the duration of the workout.

Athletes must finish their set and may not be assisted by a teammate.

Score is total rounds plus reps.

WOD 2 STANDARDS

Movement standards will be the same as typical CrossFit standards.  To see videos of each movement, go to:https://www.youtube.com/user/CrossFitHQ/videos

Burpee- Athletes will start facing the plate, chest must fully contact the floor at the bottom of the movement.  As of 2019 CF Open, athletes MAY step or jump their feet back and return forward in the burpee.  At the top of the burpee, athletes must jump to a 45# bumper plate.  Two feet leave the ground, two feet land on the plate, two feet jump off of the plate. NO STUDDER STEPPING, NO STEPPING, no side jumping.

Burpees must be performed to CrossFit standardswhere as the chest comes fully in contact with the floor.  

Thruster-Athlete may clean the bar into their first rep.  At the bottom of the thruster, the hip crease must break parallel. At the top of the thruster, the athlete’s hips must be fully extended, with the elbows fully locked out, and the bar over midline.

WOD 3:

Rx

For Time- Time Cap 9 min

150 Chest to bar pull ups-men/pull ups- women

150  Toe-to-bar

C2B/PU may be in any combination to reach 150

Masters 40+

For Time- Time Cap 9 Min

150 pull ups

150  Toe-to-bar

WOD 3 Rx/40+ DETAILS

While one athlete is on the bar, others may be completing 40 y farmer carries with a 32/24 kg KB.  One athlete at a time will farmer carry out to the 20 yard line, pick up a flag, and return.  Each farmer carry will take .5 seconds off the completion time.

*All athletes may contribute to the C2B/PU and T2B, but are not required to.  Farmer carries are not required.

Score is completion time less .5 seconds/farmer carry.  Tie breaker is completion time not including farmer carries.  If reps are not completed in time cap, farmer carries will not be counted and unfinished reps will add 1 second each to the 9 minute cap.

WOD 3 Rx/40+ STANDARDS

Movement standards will be the same as typical CrossFit standards.  To see videos of each movement, go to:https://www.youtube.com/user/CrossFitHQ/videos

C2B/PU- may be strict, kipping, or butterfly as long as the chin breaks the horizontal plane of the bar (CrossFit standards).  At the start of the movement and between subsequent reps, the arms must be fully extended (no jumping to a flexed arm).

T2B- Athletes must go from a full hang to having the toes touch the pull up bar.  At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar.  Toes must make contact with the bar at the same time and touch between the hands.  Any part of the foot may make contact. 

*Overhand, underhand, or mixed grip are permitted on both movements.

WOD 3 Scaled and 50+

For Time - time cap 9 min

150 Push Ups

150  Full Body Sit Ups with a 10# plate

WOD 3 Scaled/50+ DETAILS

While one athlete is performing PhU/FBS, others may be completing 40 y farmer carries with a 24/16 kg KB.  One athlete at a time will farmer carry out to the 20 yard line, pick up a flag, and return.  Each farmer carry will take .5 seconds off the completion time.  

*All athletes may contribute to the Push Ups and FBS, but are not required to.  Farmer carries are not required.

Score is completion time less .5 seconds/farmer carry.  Tie breaker is completion time not including farmer carries.  If reps are not completed in time cap, farmer carries will not be counted and unfinished reps will add 1 second each to the 9 minute cap.

WOD 3 Scaled/50+ STANDARDS

Movement standards will be the same as typical CrossFit standards.  To see videos of each movement, go to:https://www.youtube.com/user/CrossFitHQ/videos

Push Ups- Athlete must start with body in contact with the ground and press up to a plank position in which elbows are fully extended and hands and feet are the only thing in contact with the floor.  When doing multiple reps, the body must come in full contact with the floor (as in the burpee).

Full Body Sit-Up- Rep starts with athlete laying on the ground, legs fully extended, arms overhead with the 10# bumper plate in contact with the floor.  Athlete will sit up, reaching arms toward feet and the plate must contact the feet.  10# plate must touch the ground over the athlete's head and touch feet on every rep.

*All athletes may contribute to the PhU and FBS, but are not required to.

FINALS

The top four teams from each division will advance to the finals.  Scores will be zeroed out and teams will attack an elimination style event.