The Humble Games

WOD 2A + B TOTAL TIME: 16 Minutes

WOD 2A (Because I Was Inverted)

For Time

9 Min Cap

120 Double-Unders (RX), 240 Single-Unders (Novice)

10 Snatch 135/95 (RX), 95/65 (Novice)

30 Kipping Handstand Push-Ups (RX), Hand Release Push-Ups (Novice)

100 Double-Unders (RX), 200 Single-Unders (Novice)

8 Snatch 155/105 (RX), 115/75 (Novice)

20 Strict Handstand Push-Ups (RX), 2" Plate Deficit Hand Release Push-Ups (Novice)

80 Double-Unders (RX), 160 Single-Unders (novice)

6 Snatch 185/125 (RX), 125/85 (Novice)

30 Kipping Handstand Push-Ups (RX), Hand Release Push-Ups (Novice)

-1:00 Rest-

Then, WOD 2B

*Workout Flow

ON 3, 2, 1, Go!... Athletes will begin by performing their jump rope movement. After the jump rope, the team will begin their snatches. Finally, the athletes will then perform their first set of HSPU or HRPU. In the successive rounds, pay attention to the change in repetitions, weight, and movement difficulty.

*Standards

The Double Under is two rope spins under the feet with each jump, while the Single Under is a single spin for each jump.

For the snatch, the barbell will start on the ground and return to the ground before each repetition. The repetition is complete when the barbell is directly over the body with elbows, hips, and knees extended and locked out. Power snatches, muscle snatches, and squat snatches are all permitted.

The handstand push-up (RX) begins with the athlete inverted at the wall, with arms locked out, heels touching the wall, hips open and body in line with the arms. The athlete will lower their head to the mat, and then press to return to the starting position for a good rep. Only heels may touch the wall at the start and end of each rep. The first set of HSPU will require a kipping movement, the second set will be strict (no kipping allowed), and the third set will return to a kipping HSPU.

The hand release push-up (Novice) begins with the athlete in a plank position with a generally straight line, feet no wider than their shoulders, and elbows extended and locked out. The athlete will lower their chest to the ground, release their hands from the ground, and then press up again to the starting position. In the second set, the athlete will be performing their HRPU with a ~2" deficit (on top of plates). The athlete must still lower their chest to ground and release their hands. In the third set, the athlete will return to a HRPU without the deficit.

The Double Under is two rope spins below the feet each jump, while the Single Under is a single spin for each jump.

WOD 3 begins with a 9-minute running clock...

WOD 3A, For Time:

6-8-10-12 Synchro Deadlift 275/185 (RX), 185/125 (Novice)

12-16-20-24 Pistols (RX), KB Goblet Squats 53/44 (Novice)

At 7:00, WOD 3B begins...

(If a team finishes WOD 3A prior to 7:00, they will rest until the clock reads 7:00) 

*Workout Flow

ON 3, 2, 1, Go!... Athletes will begin by performing their 6 Synchronized Deadlifts. Then one partner will begin performing pistol squats (RX) or KB goblet squats (Novice). One athlete working at a time, teams may swap at anytime during the squat movement.

*Standards

The synchronized deadlift starts from the ground and is complete when both athletes are standing tall with knees and hips locked out with shoulders behind the bar at the same time (synchro).

The Pistol squat will begin with Athletes standing tall, and then squatting with one leg until the hip crease is below the top of the knee, and then standing back up, using only the one leg, until full extending of the knee and hip is achieved. Only the hand may touch the body (at the foot or leg) during the squat. The pistol squats do not have to be alternating.

The Kettlebell (KB) Goblet Squat will begin with Athletes standing tall, with hips and knees fully extended, while holding the KB with both hands. The Athlete will then squat until the hip crease is below the top of the knees, and then return to the starting position for a good rep. The KB may be in contact with the chest during the reps.

WOD 1

"PEDAL TO THE GRETTEL”

AMRAP

6 Minutes 

3 Clean & Jerks 135/95 (RX), 95/65 (N)

3 Lateral Burpees over Bar

+ AMRAP Bike Calories

*Accumulate as many calories on the assault bike during the 6 mins

Score: Total Reps of Grettel + Total Calories

*Workout Flow

ON 3, 2, 1, Go!... Athlete 1 will begin performing rounds of "Grettel", starting with 3 clean and jerks and then 3 burpees over the barbell, while Athlete 2 begins accumulating calories on the bike. Partners may switch between barbell/burpees and the bike whenever they want. Both athletes are working at the same time. For example, Athlete 1 might do 3 rounds of Grettel and then switch with Athlete 2. You do not have to finish a round of Grettel to switch athletes (ie, you can swap after clean and jerks).

*Standards

Every repetition of the Clean and Jerk begins with the barbell on the ground. Athletes can not pause in the middle to perform a "hang clean". The barbell must pause at the shoulders before performing the jerk. Any variation of a shoulder-to-overhead is permitted, such as a push press, push jerk, or split jerk. The rep is good when the athlete is standing tall with their knees, hips, and elbows locked out with the barbell directly over the top of their head.

The burpee begins in the standing position and the athlete may jump OR step back to bring both their chest and thighs to the ground (touching). The athlete may then jump up OR step up before jumping over the barbell. A two-foot takeoff is not required when jumping over the rower, but both feet must be off the ground at the same time. Novice athletes may choose to jump OR step over the barbell.

The calories on the bike will carry over between athletes. Athletes may set their seat high before the workout begins. The judge will record the calories on the bike immediately after the time cap has elapsed.

WOD 3B

At 7:00 on the clock, AMRAP of:

Max Chin Over Bar Pull-ups (RX), Max Ring Rows (Novice)

*All teams will have 2 minutes (7:00 to 9:00) to complete as many pull-ups (RX) or ring rows (Novice) as possible. This is shared work with one athlete working at a time.

*Workout Flow

When the clock reaches 7:00, teams will begin performing max reps of pull-ups (RX) or ring rows (novice) until the clock reaches 9:00.

*Standards

The Chin-over-bar Pull-up begins with Athletes hanging from the bar at full extension with their feet off of the ground. The rep is good when the Athlete's chin clearly goes above the pull-up bar. Strict, kipping, and butterfly kipping are all permitted.

The Ring Row will begin with Athletes placing their heels in front of the taped line, and lowering their body until their arms are straight or fully extended. The rep is good when Athletes pull their body up until their chest makes contact with the rings. The Athlete's body must remain in a relatively straight line from shoulders to the ankle during each rep. No "kipping" of the hips during the rep is permitted. Rings will be hung 34" from the ground.

WOD 2B (Snatch Out Of It)

6 Minutes to find...

Max Power Snatch (Both Partners)

Score is the total combined weight.

For the snatch, the barbell will start on the ground and the repetition is complete when the barbell is directly over the body with elbows, hips, and knees extended and locked out. The power snatch is required, which means the athlete may not receive the barbell overhead in a position lower than parallel (ie squatting).

FLOATER

FOR TIME (4 MIN CAP)

PARTNER 1

5 Sandbag Cleans RX (100/70), N (70/55)

5 Shuttle Sprint (250ft Total)

5 Sandbag Cleans

Then

PARTNER 2

100ft DBL KB Farmer Carry RX (70/53), N (53/35)

2 Rope Climbs (RX), 4 Rope Up/Downs (N)

50ft DBL KB Lunge

*Workout Flow

At 3, 2, 1... GO! Partner one will begin the first set of work (cleans and sprints), then partner 2 will complete the second set of work (carry, climb, lunge). The workout is complete when partner 2 completes their work.

*Standards

The sandbag cleans will be performed as a clean over the shoulder. A clear effort to extend the hits while cleaning is required.

The shuttle sprint is performed by running 250ft (25ft increments; 5 down and back trips). The athlete must pass the line with both feet and touch the turf with one hand when turning around.

The kettlebell (KB) farmer carry is performed while carrying two KBs to the side (farmer carry) 100ft (25ft increments; 2 down and back trips). Athletes' feet must reach the tape line before turning around.

The rope climbs can be performed as regular rope climbs or legless. Athletes will climb until they touch the beam at the top of the rope. Rope up/downs will be performed by standing tall at the rope with feet in line with the rope, lowering your body down until your back touches the turf, and then removing one hand to touch the turf. The rep is credited when the athlete returns to the starting position.

The kettlebell (KB) lunge is performed while carrying two KBs to the side (farmer carry) 50ft (25ft increments; 1 down and back trip). Athletes' feet must reach the tape line before turning around. If the athlete stutter steps while lunging, they will be given a "no rep" and asked to take a step back before performing their next lunge.