Cactus Games

"11.5 TEAM RELAY"

Each athlete completes 1 full round: 

14 Power Clean 

21 Toes To Bar 

28 Wall Balls 

Time Cap: 9 Minutes 

RX: 155/105, 30/20#, 10/9' 

Intermediate: 135/95, 20/14#, 10/9'

Scaled: 95/65, Abmat Situps, 14/10#, 10/9' 

All 3 athletes are lined up behind the start line, on the call of “3, 2, 1, GO!” 2 Athlete #1 will proceed to the barbell in their lane. Athlete #1 will complete 14 Power Cleans, 21 Toes To Bar and 28 Wall Balls and will then tag in Athlete #2 and finally Athlete #3.  

Power Clean: The barbell begins on the ground and cleaned to the shoulder in one movement. The rep is credited when the hips and knees reach full extension and the bar is supported in the front rack position with the elbows clearly in front. Touch and go is permitted but deliberate bouncing or catching off the bounce will receive a NO REP. 

Toes To Bar: Athlete begins by hanging from the pullup bar with arms extended – overhand, underhand or mixed grip is permitted. The heels must be brought back behind the bar during each rep. The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet can make contact with the bar. A NO REP will be given if the athlete does not clearly touch the bar OR the heels do not go behind the bar on the kipping swing. 

Wall Balls: At the start of each rep, the ball must be in the support position in front of the athlete's body. Squat until the hip crease is below the knees - a squat clean to start the set is allowed but not required as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target clearly above the specified height. If the ball hits low or does not hit the wall at all, the athlete will receive a NO REP. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep. It cannot be caught off the bounce. 

Abmat Situps (Scaled): The athlete begins sitting tall and lowers back until the back is in contact with the floor and the hands touch the floor ABOVE THE HEAD. The rep is credited when the athlete sits up and the hands touch the FLOOR IN FRONT OF THEIR FEET. 

"15.5" 

P1 = 27-21 Cal Row & Thrusters 

P2 = 21-15 Cal Row & Thrusters 

P3 = 15-9 Cal Row & Thrusters 

Time Cap: 14 Minutes 

RX: 95/65, 135/85, 155/105

Intermediate: 75/55, 95/65, 115/75 

Scaled: 65/45, 75/55, 95/65 

All 3 athletes are lined up behind the start line, on the call of “3, 2, 1, GO” Athlete #1 will proceed to the rower. The monitor must be set to 0 at the beginning of each round. Athlete 1 will row until the monitor reads their specified calories (27 for round 1) and will proceed to the barbell for 27 barbell thrusters. This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to a full lockout overhead. The bar starts on the ground - a full squat clean into the first thruster is allowed - the hip crease must pass below the knees. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended and the bar is directly over the body. Athlete #1 will then proceed to do 21 Cal Row and 21 Barbell Thrusters. Once finished they will tag Athlete #2 in who will do 21 Cal Row, 21 Barbell Thrusters, 15 Cal Row, 15 Barbell Thrusters at the middle weight. Athlete #2 will tag in Athlete #3 who will proceed to do 15 Cal Row, 15 Barbell Thrusters, 9 Cal Row, 9 Barbell Thrusters at the heaviest weight. 

Non-working athletes can help change barbell weights while the working partner is rowing. Collars MUST be used. 

Score is the total time it takes to get all 3 athletes through their work or total reps completed at the time cap. 

"11.5 RELAY"

9 rounds, alternating full rounds: 

15 Power Snatch 75/55

6/5 Bar Muscle Ups 

*Worm must be off the ground while working partner is on the floor 

Time Cap: 9 min 

All 3 athletes are lined up behind the start line, on the call of “3, 2, 1, GO!” 2 Athlete #1 will proceed to the barbell in their lane. Athlete #1 will complete 15 Hang Power Snatch and 6 Bar Muscle Ups for the men and 5 Bar Muscle Ups for the women. Once finished, athletes will trade places on the worm and Athlete #2 will do a round, continuing in this fashion until 9 rounds are complete. 

Hang Power Snatch: The barbell must be lifted overhead in one smooth motion from the hang position (anywhere above the knee). If the bar is on the floor a full deadlift must be completed and then the athlete can lower the bar anywhere above the knee to start the Hang Power Snatch. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended and the bar directly over the middle of the body. A power snatch, muscle snatch, split snatch or squat snatch is permitted as long as all the requirements are met. 

Bar Muscle Up: Athletes will start hanging on the bar with arms fully extended and feet off the ground. The heels may not rise above the height of the bar during the kip. At the top the elbows must be fully locked out while the athlete SUPPORTS themselves above the bar with the shoulders OVER or IN FRONT of the bar. Athletes MUST pass through a portion of a dip to lockout over the bar. 

Worm: The worm must be off the ground before the athlete on the floor can work. If the worm is dropped in the middle of a round, the reps completed during that time WILL NOT COUNT. If the athlete working needs to rest, the worm can be put down and also must be OFF the floor when the athlete continues to work. 

Athletes MUST stay in the same order the whole time. 

Score: Total Time or Reps complete in 9 min

"21.4"

Immediately following Workout #2, teams will receive 8 minutes for all athletes to find a heavy complex of: 

1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk 

Deadlift: The barbell starts on the ground. Collars MUST be placed outside the plates. The athlete’s hands must be outside the knees (sumo deadlifts are not allowed). The rep is credited when the athlete’s hips and knees are fully extended and the athlete’s head and shoulders are behind the bar. 

Clean: The barbell MUST touch the ground briefly after the athlete completes the deadlift. Power cleans, Squat Cleans and Split Cleans are permitted. If the athlete’s knee touches the floor during the attempt, the rep will not count. The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front rack position with the elbows clearly in front. 

Hang Clean: The Hang Clean begins when the bar is lowered from the rack position. The bar may NOT pass below the knee - a hang power clean, hang squat clean or hang split clean is permitted. If the athlete’s knee touches the floor during the attempt, the rep will not count. The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front rack position with the elbows clearly in front. 

Jerk: Following the hang clean, the barbell must be in contact with the shoulders to begin the jerk. A press, push press push jerk or split jerk are all permitted as long as the required finish position is achieved. The rep is credited when the barbell is locked overhead and arms, hips and legs are extended with the barbell slightly behind or in the center of the athlete’s body with the FEET IN LINE. If the athlete fails the jerk and brings the barbell back to the front rack, the athlete may NOT reattempt the jerk. 

This is a touch-and-go complex. Once the barbell is off the ground it must not rest on the ground. If the athlete fails any lift they will go back to the Deadlift and start over. 

If an athlete fails to complete one successful complex, they will receive a 0. 

Score: Total Weight Lifted 

(200+ 200+ 200= 600lb) 

"22.2 Partner Style" 

AMRAP 10 

1-2-3-4-5-6…

Partner Deadlifts 

Synchro Bar Facing Burpees 

RX: 315/225# 

Intermediate: 275/185# 

Scaled: 225/155# (can step over bar) 

All 3 athletes are lined up behind the start line, on the call of “3, 2, 1, GO!” 2 athletes will proceed to the barbell in their lane. They will complete 1 Partner Deadlift and then 1 Synchro Bar Facing Burpee, and then 2/2, 3/3 and so on until the time is up. There are always 2 teammates working and 1 resting behind the start line at all times. Teams may tag in the resting partner at any time. 

For Deadlifts: The barbell starts on the ground and the rep is credited when BOTH athletes hips and knees are in full extension and each athlete’s head and shoulders are behind the bar. Deliberately bouncing off the ground will receive a NO REP. 

For the Synchro Bar Facing Burpee: 2 athletes will start on the same side of the barbell. The burpees must be performed perpendicular to and facing the bar. Athletes may jump OR step back to reach the bottom position AT THE SAME TIME. Each athlete’s head must be behind the barbell with chest, stomach and thighs touching the ground. Stepping and/or jumping back to the starting position are both permitted. Athletes MUST clearly jump over the barbell - both feet must be off the ground as the athletes pass over the bar. Deliberate stepping (except in Scaled divisions) will result in a NO REP. The rep is credited when both feet have touched the ground on the opposite side of the barbell. 

Score is the total completed reps in 10 minutes 

Time for Workout 3 begins immediately following the completion of WOD 2…

800m Run

50 S DB Goblet Lunge 50/35#

800m Run

200m S DB Farmers Carry 50/35#

800m Run

100 wall balls 20/14# 

800m Run

40 Burpee Box Jumps 20" 

800m Run

80 KB Swings 53/35# 

800m Run

1000m row