Honey Badger Games 2023

For Time (10-Minute Time Cap)

Intermediate & Novice/Masters:
100 Echo Bike Cals for Time

Athlete 1: Bike Cals
Athlete 2: Double KB Front Rack Hold

Intermediate: 44/26# KB’s
Novice/Masters: 35/18# KB’s

**Switch when needed.  Both KB’s need to be in a front rack hold before biker can accumulate cals

Score = total time.  If a team does not complete the work then 1 sec is added for each cal not completed.  

On 3-2-1 GO, athlete 1 will start biking once athlete 2 has both KB’s in a front rack position.  Athlete 2 will be standing in front of the bike facing athlete 1.  It will be athletes discretion with they switch positions.  The athletes can’t start accumulating cals until partner is in a proper front rack position.  

WOD 4 Standards:

The kettlebells must remain supported in the front-rack position. The kettlebell handles must remain below your chin.  KB’s need to be resting on the crease of the arm, not resting on top of the shoulders. 

4 Rounds for Time: 8-Minute Time Cap

Intermediate:
20 Synchro Alternating Dumbbell Snatch (50/35#)
10 Burpee Box Overs (you go, I go) 24/20” Box

Score is Time. If all work is not completed before the time cap, add 1 second for each incomplete rep.

At 3-2-1 Go! both Athletes perform 20 synchro alternating Dumbbell Snatches. Once all 20 synchro dumbbell snatches are completed, then one athlete will start the Burpee Box Over, alternating partners till you reach 10 reps.

WOD 1 STANDARDS

SYNCHRO ALTERNATING DUMBBELL SNATCH

• The Dumbbell Snatch will start with both dumbbells on the ground. Both athletes must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. Athletes must alternate arms after each repetition. Athletes must switch hands when the dumbbell is on the ground.
• The non-lifting hand or arm may not make contact with the legs or any other parts of the body during the repetition. At the top, the athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the athlete’s body. The rep is credited once both athletes have reached lockout. Dropping the dumbbell will result in a no rep.
• The movement will be considered synchro at two points: Both dumbbells touching the floor and both Athletes standing fully upright, fully locked out with dumbbell overhead.

BURPEE BOX OVERS

• The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping on or stepping up on the box.  Athletes may step or jump in and out of the push-up position.
• Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they will alternate with their partner. 
• If jumping onto the box, a two-foot takeoff is always required, and only the athlete’s feet may touch the box.
• If Stepping up, both feet must touch the top of the box before stepping off the other side. 
• After landing on the box, the athlete must step off to the other side.
• There is no requirement to stand tall while on top of the box.

4 Rounds for Time: 8-Minute Time Cap

Novice / Masters:
20 Synchro Alternating Dumbbell Snatch (35/20#)
10 Burpee Box Overs (you go, I go) 20/16” Box

Score is Time. If all work is not completed before the time cap, add 1 second for each incomplete rep.

At 3-2-1 Go! both Athletes perform 20 synchro alternating Dumbbell Snatches. Once all 20 synchro dumbbell snatches are completed, then one athlete will start the Burpee Box Over, alternating partners till you reach 10 reps.

WOD 1 STANDARDS

SYNCHRO ALTERNATING DUMBBELL SNATCH

The Dumbbell Snatch will start with both dumbbells on the ground. Both athletes must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. Athletes must alternate arms after each repetition. Athletes must switch hands when the dumbbell is on the ground.

The non-lifting hand or arm may not make contact with the legs or any other parts of the body during the repetition. At the top, the athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the athlete’s body.

The rep is credited once both athletes have reached lockout. Dropping the dumbbell will result in a no rep.

The movement will be considered synchro at two points: Both dumbbells touching the floor and both Athletes standing fully upright, fully locked out with dumbbell overhead.

BURPEE BOX OVERS

The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping on or stepping up on the box.  Athletes may step or jump in and out of the push-up position.

Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they will alternate with their partner. 

If jumping onto the box, a two-foot takeoff is always required, and only the athlete’s feet may touch the box.

If Stepping up, both feet must touch the top of the box before stepping off the other side. 

After landing on the box, the athlete must step off to the other side.
There is no requirement to stand tall while on top of the box.

Heaviest Completed Bear Complex for each athlete:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Score is combined maximum loads used to successfully complete the complex.

Example: Athletes 1’s highest load used to successfully complete the complex was 155#. The partner was able to successfully use 135#. The score would be 290#.

The WOD begins with an empty bar on the floor and appropriate plates nearby to accommodate each athlete.

At 3, 2, 1 Go! Athletes will load the bar with the weight the first Athlete performing the complex wants. Both Athletes can help load and unload the bar. Athlete 1 will perform 1 set of the Bear Complex:  The bar cannot touch the ground till after the last push press.  If the complex has been started and the bar is off the ground at the buzzer, the athlete may finish the complex.

WOD 2 STANDARDS
The Bear Complex can be done “strict” which requires each movement to be done individually as written or CrossFit-style Bear Complex allows an athlete to link movements together, such that one rep may look like a Squat Clean Thruster (when you go from the squat clean directly into the thruster with no pause) then a Back Squat Thruster (when you go from the back squat into the thruster with no pause).

Complete unbroken reps of the following complex: Clean (any style), Front Squat (Squat Cleans are acceptable), Push Press from the front rack (Thruster OK), Back Squat, and Push Press from the back rack.

WOD 3 – “Pumpin & Hoppin”
Max Cal and Rounds + Reps

13-Minute AMRAP

Intermediate:
Athlete A: Row
Athlete B:
5 Jumping Pull Ups
10 Floor Press (50/35#)
15 Wall Balls (20/14#) (10’/9′)
20 Ab Mat Sit Ups 

Score A: Calories Rowed

Score B: Rounds + Reps completed

At 3, 2, 1 Go! Athlete A will begin rowing and Athlete B will start on the Pull-Ups or Ring Rows. Athlete A will continue to row until Athlete B completes a full round of the 5 Pull-Ups/Ring Rows, 10 Floor Press, 15 Wall Balls, and 20 Sit Ups. Then the Athletes will change places and Athlete B will start rowing while Athlete A completes a full round. The Athletes will continue to switch after completing full rounds until the 13 minutes are up.

WOD 3 STANDARDS

ROWING
Athlete’s feet must be strapped in. The damper can be set to Athlete’s choice. Handle will be in the cradle and hands may not touch the handle until 3, 2, 1, Go!

JUMPING CHIN OVER BAR PULL UPS  (Intermediate)
The bar should be at least 6 inches above the top of the head when the athlete is standing tall.  Plates or other stable platforms may be required to decrease the distance between the top of the head and the bar.  At the start of each rep, the athlete must lower themselves until the arms are fully extended.  The rep is credited when the chin is over the bar 

FLOOR PRESS
Floor Press starts with the Athlete laying on the ground and one dumbbell in each hand and arms fully locked out at the top. The Athlete will bring the dumbells down until both elbows touch the ground and then press up until full lockout. Rep is complete when arms return to fully locked out position.

WALL BALL
Ball starts on the ground. Athletes can do a squat clean thruster to complete the 1st rep.  Athlete squats to hip crease below knee keeping ball in front-rack position, after rising back toward the top the Athlete tosses ball to target. Athlete catches ball and must have ball in front-rack position while lowering hip crease to below knee for every rep. If the ball hits the ground the Athlete must let the ball come to a complete rest before continuing with reps (squat clean thruster OK).  An air ball, where the ball gets high enough but does not make contact with the target, is a no rep.

AB MAT SIT UPS
The athlete must begin with back in contact with the AbMat, feet anchored with dumbbells, hands touching the floor above the head.  The rep is credited when both hands touch the feet. 

WOD 3 – “Pumpin & Hoppin”
Max Cal and Rounds + Reps

13-Minute AMRAP

Novice/Masters:
Athlete A: Row
Athlete B:
5 Ring Rows
10 Floor Press (35/20#)
15 Wall Balls (14/10#) (9’)
20 Ab Mat Sit Ups 

Score A: Calories Rowed
Score B: Rounds + Reps completed

At 3, 2, 1 Go! Athlete A will begin rowing and Athlete B will start on the Pull-Ups or Ring Rows. Athlete A will continue to row until Athlete B completes a full round of the 5 Pull-Ups/Ring Rows, 10 Floor Press, 15 Wall Balls, and 20 Sit Ups. Then the Athletes will change places and Athlete B will start rowing while Athlete A completes a full round. The Athletes will continue to switch after completing full rounds until the 13 minutes are up.

WOD 3 STANDARDS
ROWING
Athlete’s feet must be strapped in. The damper can be set to Athlete’s choice. Handle will be in the cradle and hands may not touch the handle until 3, 2, 1, Go!

RING ROWS (Novice/Masters)
Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground AND the body in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest. NO REP– No reps include not having the body in a rigid line from ankle to neck and the rings not breaking the plane of the chest.

FLOOR PRESS
Floor Press starts with the Athlete laying on the ground and one dumbbell in each hand and arms fully locked out at the top. The Athlete will bring the dumbells down until both elbows touch the ground and then press up until full lockout. Rep is complete when arms return to fully locked out position.

WALL BALL
Ball starts on the ground. Athletes can do a squat clean thruster to complete the 1st rep.  Athlete squats to hip crease below knee keeping ball in front-rack position, after rising back toward the top the Athlete tosses ball to target. Athlete catches ball and must have ball in front-rack position while lowering hip crease to below knee for every rep. If the ball hits the ground the Athlete must let the ball come to a complete rest before continuing with reps (squat clean thruster OK).  An air ball, where the ball gets high enough but does not make contact with the target, is a no rep.

AB MAT SIT UPS
The athlete must begin with back in contact with the AbMat, feet anchored with dumbbells, hands touching the floor above the head.  The rep is credited when both hands touch the feet.  

WOD 3 – “Pumpin & Hoppin”
Max Cal and Rounds + Reps

13-Minute AMRAP

Intermediate:
Athlete A: Row
Athlete B:
5 Jumping Pull Ups
10 Floor Press (50/35#)
15 Wall Balls (20/14#) (10’/9′)
20 Ab Mat Sit Ups 

Score A: Calories Rowed

Score B: Rounds + Reps completed

At 3, 2, 1 Go! Athlete A will begin rowing and Athlete B will start on the Pull-Ups or Ring Rows. Athlete A will continue to row until Athlete B completes a full round of the 5 Pull-Ups/Ring Rows, 10 Floor Press, 15 Wall Balls, and 20 Sit Ups. Then the Athletes will change places and Athlete B will start rowing while Athlete A completes a full round. The Athletes will continue to switch after completing full rounds until the 13 minutes are up.

WOD 3 STANDARDS

ROWING
Athlete’s feet must be strapped in. The damper can be set to Athlete’s choice. Handle will be in the cradle and hands may not touch the handle until 3, 2, 1, Go!

JUMPING CHIN OVER BAR PULL UPS  (Intermediate)
The bar should be at least 6 inches above the top of the head when the athlete is standing tall.  Plates or other stable platforms may be required to decrease the distance between the top of the head and the bar.  At the start of each rep, the athlete must lower themselves until the arms are fully extended.  The rep is credited when the chin is over the bar 

FLOOR PRESS
Floor Press starts with the Athlete laying on the ground and one dumbbell in each hand and arms fully locked out at the top. The Athlete will bring the dumbells down until both elbows touch the ground and then press up until full lockout. Rep is complete when arms return to fully locked out position.

WALL BALL
Ball starts on the ground. Athletes can do a squat clean thruster to complete the 1st rep.  Athlete squats to hip crease below knee keeping ball in front-rack position, after rising back toward the top the Athlete tosses ball to target. Athlete catches ball and must have ball in front-rack position while lowering hip crease to below knee for every rep. If the ball hits the ground the Athlete must let the ball come to a complete rest before continuing with reps (squat clean thruster OK).  An air ball, where the ball gets high enough but does not make contact with the target, is a no rep.

AB MAT SIT UPS
The athlete must begin with back in contact with the AbMat, feet anchored with dumbbells, hands touching the floor above the head.  The rep is credited when both hands touch the feet. 

WOD 3 – “Pumpin & Hoppin”
Max Cal and Rounds + Reps

13-Minute AMRAP

Novice/Masters:
Athlete A: Row
Athlete B:
5 Ring Rows
10 Floor Press (35/20#)
15 Wall Balls (14/10#) (9’)
20 Ab Mat Sit Ups 

Score A: Calories Rowed
Score B: Rounds + Reps completed

At 3, 2, 1 Go! Athlete A will begin rowing and Athlete B will start on the Pull-Ups or Ring Rows. Athlete A will continue to row until Athlete B completes a full round of the 5 Pull-Ups/Ring Rows, 10 Floor Press, 15 Wall Balls, and 20 Sit Ups. Then the Athletes will change places and Athlete B will start rowing while Athlete A completes a full round. The Athletes will continue to switch after completing full rounds until the 13 minutes are up.

WOD 3 STANDARDS
ROWING
Athlete’s feet must be strapped in. The damper can be set to Athlete’s choice. Handle will be in the cradle and hands may not touch the handle until 3, 2, 1, Go!

RING ROWS (Novice/Masters)
Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground AND the body in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest. NO REP– No reps include not having the body in a rigid line from ankle to neck and the rings not breaking the plane of the chest.

FLOOR PRESS
Floor Press starts with the Athlete laying on the ground and one dumbbell in each hand and arms fully locked out at the top. The Athlete will bring the dumbells down until both elbows touch the ground and then press up until full lockout. Rep is complete when arms return to fully locked out position.

WALL BALL
Ball starts on the ground. Athletes can do a squat clean thruster to complete the 1st rep.  Athlete squats to hip crease below knee keeping ball in front-rack position, after rising back toward the top the Athlete tosses ball to target. Athlete catches ball and must have ball in front-rack position while lowering hip crease to below knee for every rep. If the ball hits the ground the Athlete must let the ball come to a complete rest before continuing with reps (squat clean thruster OK).  An air ball, where the ball gets high enough but does not make contact with the target, is a no rep.

AB MAT SIT UPS
The athlete must begin with back in contact with the AbMat, feet anchored with dumbbells, hands touching the floor above the head.  The rep is credited when both hands touch the feet.