Napa Games Qualifiers 2024

3 ROUNDS FOR TIME

21 DB thrusters

15 DB box step overs

9 DB devils press

RX & Inter: 22.5/15kg

Scaled, Teens: 15/10kg

Rookies: 10/5kg

Masters Men >40: 15kg

box height all categories: 60/50cm

Workout description:

-Make sure you show dumbell weights on video clearly and make sure your movement is clearly seenon video at all times.

-A timer must be on the screen at alltimes.

-Video must be unedited/uncut.

-1-5 no reps: time penalty 

-more than 5 no reps : cannot count video - score zero

-Athlete stands near dumbbells without touching them.

-At 3,2,1 Go athlete picks up dumbells and performs 21 thrusters.

-Then athlete performs 15 box step overs holding both dumbbells.

-Then athlete performs 9 devils press.

-Athlete then continues to perform two more rounds.

-Score is time to finish 3 rounds or repetitions performed at 13 minutes (if not finished before time cap).

-Dumbbell Thrusters:

Each set of dumbbell thrusters begins with dumbbells on the ground.

• Hold the dumbbells in the front-rack position during the squat.

• Dumbbells move from the bottom of a front squat to full lockout overhead.

• A full squat clean into the thruster is allowed when the dumbbells are taken from the floor.

• The hip crease must clearly pass below the top of the knees in the bottom position.

• The rep is credited when:

– the dumbbells are locked out overhead, with the hips, knees, and arms fully extended.
– both dumbbells are directly over or slightly behind the middle of the body.

• Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

• Athletes may not receive any assistance moving the dumbbells.

-Dumbell box step overs: 

•The dumbbell box step overs starts with athlete holding the dumbbells on either side of their body, on one side of the box.

•Both feet must touch the top of the box, but there is no requirement to stand tall.

•Only the athlete’s feet are allowed to make contact with the box.

•Each rep is counted when the athlete steps down with both feet on the opposite side of the box, where they may begin their next rep.

•Dumbbells must be hold on the sides of the body only (not on shoulders or anywhere else) and they are not allowed to make contact with body (or box) when stepping up and down the box.

-Dumbbell Devils Press

•Athlete starts each repetition with the dumbbells on the ground.

•Then, with the athlete’s hands on the dumbbell, athlete performs a burpee, with chest making contact with the floor.

•From here, the athlete will jump (or step) to their feet, never taking their hands from the dumbbells.

•Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension.

•Dumbbells must move in a continuous motion overhead. No clean and jerk allowed.

For more information regarding reps and no reps please watch our movement standard videos!

WOD2A&B - 9MINS AMRAP

60/50cal row

25 bar MUs

max squat cleans in the remaining time

Score2A: time for row and muscle ups

Score2B: number of squat cleans

RX: 100/70kg, Int: 80/60kg, Sc: 70/50kg, Rook: 40/25kg, Teens: 50/35kg, Masters Men >40: 60kg

IntW: chest2bar

Sc: chest2bar

Teens: chest2bar

Rookies: TRX row x2

Masters Men >40: bar MUs

Workout description:

-Make sure you show weights on video clearly and make sure your movement is clearly seen on video at all times.

-The screen of the rower must be clearly visible.

-A timer must be on the screen at alltimes.

-Video must be unedited/uncut.

-1-5 no reps: time penalty 

-more than 5 no reps : cannot count video - score zero

-Athlete starts seated on the rower without touching the handles.

-At 3,2,1 Go athlete picks up the handle and starts rowing.

-When the required calories are reached athlete moves to do 25 bar Muscle ups (chest to bar, TRX row : depending on category).

-For the remaining of time (until minute 9:00) athlete performs as many squat cleans as possible.

-Bar Muscle Up:

•The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.

•Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.

•No portion of the foot may rise above the lowest part of the bar during the kip.

•The athlete must pass through some portion of a dip before locking out over the bar.

•The rep is credited when:

-The athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar.

•Only the hands, and no other part of the arm, may touch the bar during the rep.

•Removing the hands in the support position is not allowed.

•At lockout, only the arms may support the athlete’s weight.

-Chest to bar:

•The athlete must start each rep with their arms fully extended and their feet off the ground.

•Any style of pull-up or grip is permitted as long as the other requirements are met.

•The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

-TRX row:

•Rings or TRX must be suspended from the ceiling or a pull up bar and must be perpendicular to the floor throughout all repetitions.

•Athlete starts with straight arms, pulls and touches chest to hands and then extends arms again.

•Chest must make contact with hands or handles for rep to count while straps of rings/TRX are perpendicular to the floor (vertical).

•Legs can be straight or bend.

-Squat Clean:

•The barbell begins on the ground.

•Touch and go is permitted.

•No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next rep.

•The athlete must pass through a full squat with hips below the knees.

•Receiving the barbell in the bottom of the squat is not required: a power clean or split clean followed by a front squat is permitted but a deadlift followed by a hang clean is not permitted.

•The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

WOD2A&B - 9MINS AMRAP

60/50cal row

25 bar MUs

max squat cleans in the remaining time

Score2A: time for row and muscle ups

Score2B: number of squat cleans.

*The Tie Breaker for 2B is the time for 2A, i.e time it takes you to finish row and muscle ups. If two or more athletes make the same amount of squat cleans, the athlete with the fastest 2A time will be placed higher.

If you don't make any squat cleans because you didn't manage to finish 2A then score for 2B is 0 reps and for tie-break up put 9:00.

RX: 100/70kg, Int: 80/60kg, Sc: 70/50kg, Rook: 40/25kg, Teens: 50/35kg, Masters Men >40: 60kg

IntW: chest2bar

Sc: chest2bar

Teens: chest2bar

Rookies: TRX row x2

Masters Men >40: bar MUs

Workout description:

-Make sure you show weights on video clearly and make sure your movement is clearly seen on video at all times.

-The screen of the rower must be clearly visible.

-A timer must be on the screen at alltimes.

-Video must be unedited/uncut.

-1-5 no reps: time penalty 

-more than 5 no reps : cannot count video - score zero

-Athlete starts seated on the rower without touching the handles.

-At 3,2,1 Go athlete picks up the handle and starts rowing.

-When the required calories are reached athlete moves to do 25 bar Muscle ups (chest to bar, TRX row : depending on category).

-For the remaining of time (until minute 9:00) athlete performs as many squat cleans as possible.

-Bar Muscle Up:

•The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.

•Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.

•No portion of the foot may rise above the lowest part of the bar during the kip.

•The athlete must pass through some portion of a dip before locking out over the bar.

•The rep is credited when:

-The athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar.

•Only the hands, and no other part of the arm, may touch the bar during the rep.

•Removing the hands in the support position is not allowed.

•At lockout, only the arms may support the athlete’s weight.

-Chest to bar:

•The athlete must start each rep with their arms fully extended and their feet off the ground.

•Any style of pull-up or grip is permitted as long as the other requirements are met.

•The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

-TRX row:

•Rings or TRX must be suspended from the ceiling or a pull up bar and must be perpendicular to the floor throughout all repetitions.

•Athlete starts with straight arms, pulls and touches chest to hands and then extends arms again.

•Chest must make contact with hands or handles for rep to count while straps of rings/TRX are perpendicular to the floor (vertical).

•Legs can be straight or bend.

-Squat Clean:

•The barbell begins on the ground.

•Touch and go is permitted.

•No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next rep.

•The athlete must pass through a full squat with hips below the knees.

•Receiving the barbell in the bottom of the squat is not required: a power clean or split clean followed by a front squat is permitted but a deadlift followed by a hang clean is not permitted.

•The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.