Festivus Games Fall 2022 @ CrossFit Loomis

20 Box Overs
20 Plate Ground-to-Overhead
20 Sit-Ups

At 3-2-1 Go! Athlete 1 will start with Box Overs. Once Athlete 1 completes all box overs, Athlete 2 completes plate ground-to-overhead. Once Athlete 2 completes all ground-to-overhead, Athlete 1 completes all sit-ups. Athletes continue to rotate movements for 12 minutes.

Score is reps completed.

WOD 1 STANDARDS

Box Over - Athletes start by standing with two feet on the floor. Intermediate Athletes must jump on top of the box with both feet landing on top of the box at the same time. Novice/Masters Athletes may jump up or step up to get both feet on top of the box. Both feet must be on top of the box before jumping or stepping down on the opposite side. Athletes do not need to stand up completely while on top of the box. They may face any direction while mounting and dismounting. No part of the Athlete's body, other than the bottom of the feet, may touch the box to assist any part of the movement or catch balance. The dismount must be on the opposite side of the box.

Plate Ground-to-Overhead - Plate will start flat on the ground. Athlete will pick up the plate with two hands, having one hand on each side of the plate and stand fully upright. Athlete will then tap one edge of the plate to the ground and then bring it overhead in one motion. The movement is completed when the plate is directly overhead with arms, hips and knees fully locked out.

Sit-Ups - Sit-ups begin with the athlete lying on their back, feet on the floor any distance below the buttocks (butterfly position is fine) but not anchored and the hands touching the floor above the head. The athlete then curls up until the hands touch the TOES (not the mid foot). The feet cannot leave the floor at any time during any part of the sit-up. An AbMat is allowed but not required. If used, the AbMat must be positioned at the lumbar spine.

Box Variations:
   Intermediates: M-24” / F-20”
   Novice/Masters: M-24” / F-20”

Plate Variations:
   Intermediates: M-45# / F-25#
   Novice/Masters: M-25# / F-10#

Max Tonnage Cleans

Team chooses weight.
Athletes alternate 1-minute rounds.

The workout starts with 2 minutes to warm up to declared weight, then the athletes will rotate 1 minute work, 1 minute rest for 3 Rounds (Total of 6 minutes). Athletes alternate at each minute between working and resting. For M/F Teams, there will be two barbells at two weights.

Workout will begin with an unloaded empty barbell. Athletes have two minutes to load the barbell and warm-up. Athletes alternate at each minute between working and resting. For M/F Teams, there will be two barbells at two weights. Clips must be used.

Each weight must be a minimum of 45#/35#. Training bars, if available, may only be used for weights equal to or lesser than 60#/50#.

Variations:
  MI / MN / MM - Will have a total of 240#, including the bar, available in the lane
  FI / FN / FM - Will have a total of 140#, including the bar, available in the lane

Score is number of reps completed x weight. Example: If the weight chosen was 95# and 115 total reps were completed, the score would be 95# x 115 = 10,925#.
WOD 2 STANDARDS

Clean - The barbell begins on the ground. Athlete may use any style of clean, except for hang clean. Muscle clean, power clean, squat clean, and split clean are all permitted. The repetition is completed when the Athlete has the barbell in front rack, elbows are in front of the barbell, hips and knees are fully extended, and feet are under hips. Dropping the barbell from the shoulders will result in a no rep.

4 Rounds for Time
10-minute time cap

15 Synchro Toes-Above-Hips / Knees-Above-Hips
30 Wall Balls
15 Plate Hop Burpees

On 3-2-1-Go! both athletes will begin the synchro toes-above-hips or knees-above-hips. After completing all 15 reps, then one athlete will start the wall balls while the other athlete rests. Athletes may switch out whenever they want with one athlete working and the other athlete resting until all of the wall balls and plate hop burpees are completed. Then they will begin the next round.

Score is time completed. If all work is not completed by the 10:00 time cap, add :01 for every rep not completed.WOD 3 STANDARDS

Toes-Above-Hips (Intermediate Division) - The first rep must begin with both partners in a full hang the feet not touching anything, the hips fully open, and the heels behind the vertical plane of the bar. From there and for each successive rep, the toes of both feet of both partners must rise above the hip crease. The hips must be fully open at the bottom with the heels behind the vertical plane of the bar and no part of the feet touching the ground or any object. An overhand, underhand, or mixed-grip are permitted. Synchro in counted when both athletes have their toes above their hips at the same time.

Knees-Above-Hips (Novice / Masters Division) - The first rep must begin with both partners in a full hang the feet not touching anything, the hips fully open, and the heels behind the vertical plane of the bar. From there and for each successive rep, the knees of both feet of both partners must rise above the hip crease. The hips must be fully open at the bottom with the heels behind the vertical plane of the bar and no part of the feet touching the ground or any object. An overhand, underhand, or mixed-grip are permitted. Synchro in counted when both athletes have their knees above their hips at the same time.

Wall Balls - Ball starts on the ground. Athlete picks it up to upright, full hip extension position with ball in front-rack position. 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 reposition to upright, hips extended, front-rack position before squatting for next rep. The ball must be on the ground at a complete stop for athletes to switch. Allowing the ball to drop from the target to the ground will result in a no rep. An air ball, where the ball gets high enough but does not make contact with the ground, is a no rep.

Plate Hop Burpees - Movement begins with the bumper plate flat on the floor in front of Athlete with the Athlete standing upright. The Athlete will begin performing plate-hop burpees. The burpee is standard, requiring the Athlete to touch the chest to the floor, push up, draw feet back together and at the top the Athlete must jump enough so some part of both feet, at the same time, are on top of the plate (the top edge of the plate is fine). The Athlete does not have to stand fully upright. Once the feet have been drawn back together, after the chest was on the ground, a little hop onto the plate is all that's required. Reps are counted when both feet, at the same time, tap the top of the plate. Athletes will be no repped for not touching their chest on the floor and not touching the top of the plate with both feet at the same time.

Wall Ball Variations:
   MI - 20# to 10' Target
   MN / MM 14# to a 10' Target
   FI - 14# to 9' Target
   FN / FM 10# to a 9' Target

Plate Hop Burpee Variations:
   MI / MN / MM hop onto a 45# plate
   FI / FN / FM hop onto a 25# plate

4-minute time cap

- Max Calories on Air Bike

Accumulate as many calories as possible in 4 minutes. Athletes may switch in as often as desired. Only one bike may be used.

Score is total calories accumulated