Cactus Games 2022

BACAGRIP

5 Minute Max Calorie Row

While Partner A is rowing, partner B will be holding a double kettlebell suitecase hold, and partner c will be doing a bar hang. Once any partner drops or stops rowing, all partners must rotate. Same athlete order must be maintained throughtout the workout. 

RX 70 / 53

Int. & Masters 53/44

Scaled 44/35

Rowing -> Kettlebell Hold -> Bar Hang 

At the call of 3,2,1 Go.. Partner B will begin a kettebell hold and Partner C will start their bar hang, once both athletes are started the Partner A can begin to row. Time will be taken using the concept 2 rower to count time down. Athletes must NOT TOUCH the monitor of the rower at any point. Athletes may switch as they choose but MUST switch IF ANY ATHLETE STOPS ROWING, DROPS KETTLBELLS OR DROPS OFF THEIR BAR HANG. Athletes must maintain their athlete order for the duration of the workout. If at anytime an athlete drops a kettlbell from the top of the hold and does not bring the kettlebells down gently, their team will recieve a 5 calorie penalty. If an athlete releases the handle of the rower not placing it back in the catch, they will receive a 5 calorie penalty. 

KETTLEBELL SUITCASE HOLD: With a kettlebell in each hand, the athlete will deadlift the kettlebells to a hang position. The kettlebells can by gripped any way but in no way should rest on the knee or thigh of the athlete. Straps are not allowed for this movement. 

BAR HANG: Athlete may jump up or use a box to start their bar hang, once both feet are off the floor or box the bar hang begins. Athletes can use any grip style they choose for the hang and may switch their grip while hanging if needed. Head must be below the bar at all times. 

WORKOUT TWO - DEATH VALLEY - All DIVISIONS
9 MINUTES TO ESTABLISH A 5 REP MAX DEADLIFT

*Each Teammate will find a 5 RM Deadlift within the 9 minute window

At the start of 3,2,1,GO Athletes will begin with an empty barbell, and will begin loading barbell to desired weight. Athletes may take attempts at a 5 rep max deadlift at any point and in any order throughout the duration of the 9 minute window. Athletes can load or deload the bar as needed. Athletes must announce to their judge the load prior to taking the 5 Rep Max Attempt. If all 5 reps are completed, the athlete will be credited with a good attempt. If an athlete fails a rep or does not meet the deadlift movement standard their attempt will not be credited. After the completion of the 5th rep, the athlete may drop the bar from the top once the judge gives them the “"ok”.

At the conclusion of the 9 minutes, the heaviest 5 Rep Max Attempt for each athlete will be totaled and the team score will reflect the total pounds lifted. (EX Athlete 1 = 200 + Athlete 2 = 220 + Athlete 3 = 260- Team Total = 680 lbs.) There is not a tiebreak for this workout.

Athletes will NOT be allowed to use gymnastics grips or lifting straps for this workout.

Athletes MUST use a conventional style deadlift stance, NO SUMO PERMITTED and all reps MUST be completed TOUCH AND GO.

Collars must be placed outside the plates!!

Standards:

DEADLIFT: Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. Upon returning the barbell for the touch and go reps, weights on both sides must touch the floor at the same time. No bouncing will be allowed for the touch and go reps!

Top 4 RX Teams

60 Wallballs (30/20#) - 10/9ft target

50 Synchro TTB (2 Athletes at a time) 

40 Synchro DB Snatchs 70/50# (2 athletes at a time)

48 ft Overhead Walking Lunge each (24 ft down and back) 70/50# (8ft increments)

48ft Handstand Walk each (24 ft down and back) (8f increments)

At the start of 3,2,1 go teams will send 1 athletes to start their 60 wallballs. Athletes may switch at any time and in any order until they complete 60 wallballs. They will then move to 50 synchro TTB with 2 athletes working at a time, switching whenever they would like until all reps are complete. Then 2 athletes will advance to their Dumbells and perform 40 DB snatches, switching how they like. Then 1 athlete will begin their first 48 ft OH WL, followed by athlete 2, then athlete 3. They will then each perform a 48ft HS walk each. 

Wallballs - Athletes must squat below parallel and their ball must hit their target for the rep to count. No bouncing and catching the ball off the floor.

TTB - Both Toes must touch the bar at the same time and the athletes synchro will count when both athletes toes touch at the same time. 

DB Snatches - Both DB heads must start on the floor, non-working hand is off the body and in one motion the DB goes from floor to overhead not touching the shoulder on the way up. Athletes may muscle or power snatch their dumbell. At the top the must be standing tall with arm, hip and knees extended and dumbell over the center of the body. The rep counts when both athletes are at the top at the same time. Athletes may switch overhead or on the ground and may use the non-working arm to help lower the DB down.

OH Lunge - Athletes must keep the DB overhead without touching the head or shoulder at anytime. Athletes will lunge forward, touchging the back knee to the floor and coming to full exttension at the top to either stop or walk through. Shuffling or not standing up a rep will not count and the athlete will have ot go back to the previous 8 ft mark. Athletes may switch arms or keep the same arm at the turnaround. The rep begins with both feet behind the line and finishes when both feet cross the line when standing up. 

HS Walk - Athletes will start behind the line to kick up with hand behind the tape and walk either the entire 24 ft or walk in 8ft increments, resetting behind the previous completed 8ft mark. The rep is finished when the athletes hands both clearly cross the 8ft mark. 

2 PART WORKOUT: PART A Minutes 0 - 8:

60 Calorie Assault Bike

60 Thrusters

60 Pullup Variation

*RX - 115/75, Chest to Bar Pullups

*Int/Masters 95/65, Pullups

*Scaled - 75/55, Ring Rows

*One partner works at a time. If work is not completed in 8 minutes, score will be total repetitions completed.

PART B  MINUTES 9 - 12

Each Partner Gets 1 Attempt At:

RX - Max Unbroken set of Bar Muscle Ups

Int/Mas - Max Unbroken set of Chest to Bar Pullups

Scaled - Max Unbroken set of chin over bar pullups

*Score is total combined repetitions

At the start of 3,2,1, Go...

One athlete will proceed to the bike, where they will begin to bike for calories. Athletes can choose to switch athletes whenever they would like, until the 60 calories is completed. Once 60 calories are accumulated on the assault bike, one athlete will proceed to the barbell to begin working towards 60 thrusters. Athletes may switch out as the choose until the 60 repetitions are completed. Once 60 thrusters are complete, one athlete will advance to the pull bar or rings to begin chest to bar, pull ups or ring rows. Athletes may switch as needed until the 60 repetitions are completed or the end of the 8 minute time window. If all 180 repetitions are completed before 8 minutes, athletes will rest until the 9 minute mark and their score will be the time after the completion of the last rep. If a team does not complete the work in the 8 minute time window, their score will be total number of repetitions completed.

AT THE 8 MINUTE MARK, there will be a one minute reset. At the 9 minute mark, one athlete will advance to the pull up bar to attempt a MAX UNBROKEN Set or BMU, C2B or Pull Ups. Each athlete must attempt their set within the 3 minute window. Once the athlete drops from the bar, their max unbroken set attempt is complete. They will be credited with the total number of good reps completed. Score for Part B will be the total number of repetitions completed by the team.

*PART A & PART B WILL BE SEPARATE SCORES!

Movement Standards: 

Thruster: Barbell will begin loaded on the floor. Athletes may power Clean into their squat or squat clean their first rep so long as the athlete reaches below parallel (hip crease below the top of the knee). The Athlete will take the barbell in front rack position from the bottom of the squat to overhead in one motion. The athlete must finish with their hips, knees and arms fully locked out with the bar in line with the ears. If an ahtlete does not reach full depth in the squat or full extension at the top, the will be given a no rep.

Chest to Bar: Athletes will jump or step into their hang with arms extended before their pull-up. The rep counts when the athletes chest touches the bar. Being high enough, but not physically touching the bar will be a no rep. Any grip is allowed.

Pullups: Athletes will jump or step into their hang with arms extended before their pull-up. The rep counts when the athletes chin is clearly over the bar. Any grip is allowed.

Ring Rows: Athletes will be measured prior to the workout with their feet on the line and the bottom of the rings set to the top of the hip. Athletes will descend back keeping their feet on the line and finish their rep with both shoulders touching the rings at the same time before descending back down.

BMU: Athletes will jump or step into their hang position, perform the bar muscle up and stop with shoulders over the bar and arms clearly locked out of the dip. Glide kips or feet coming over the bar will be a no rep. Athletes may rest at the top of the bar, but their hands can not come off the bar and be replaced back on. We will not allow athletes to put a box behind them and jump into the bar, we will allow j-hooks for athletes to step onto or the box that is shared between bars (which can’t be moved).

MAX UNBROKEN SET: A Max unbroken set is defined as a single attempt at max reps of a movement. For BMU, Chest to Bar and Pull Ups once an athlete drops from the bar, or releases their hand(s) they have completed their max set. Should an athlete fail a rep or receive a no rep, this does not mean their max set is complete. They can continue to attempt reps until they have dropped or released from the pull up bar.

2 PART WORKOUT:

PART A Minutes 0 - 8:

RX

60 Calorie Assault Bike

60 Thrusters 115/75

60 Chest to Bar Pull Ups

INTERMEDIATE & MASTERS

60 Calorie Assault Bike

60 Thrusters 95 / 65

60 Pull Ups

SCALED

60 Calorie Assault Bike

60 Thrusters 75 / 55

60 Ring Rows

*One partner works at a time

*If work is not completed in 8 minutes, score will be total repetitions completed.

PART B  MINUTES 9 - 12

Each Partner Gets 1 Attempt At:

RX - MAX UNBROKEN SET OF BAR MUSCLE UPS

INTERMEDIATE & MASTERS - MAX UNBROKEN SET OF CHEST TO BAR PULL UPS

SCALED - MAX UNBROKEN SET OF PULL UPS

*Score is total combined repetitions

At the start of 3,2,1, Go...

One athlete will proceed to the bike, where they will begin to bike for calories. Athletes can choose to switch athletes whenever they would like, until the 60 calories is completed. Once 60 calories are accumulated on the assault bike, one athlete will proceed to the barbell to begin working towards 60 thrusters. Athletes may switch out as the choose until the 60 repetitions are completed. Once 60 thrusters are complete, one athlete will advance to the pull bar or rings to begin chest to bar, pull ups or ring rows. Athletes may switch as needed until the 60 repetitions are completed or the end of the 8 minute time window. If all 180 repetitions are completed before 8 minutes, athletes will rest until the 9 minute mark and their score will be the time after the completion of the last rep. If a team does not complete the work in the 8 minute time window, their score will be total number of repetitions completed.

AT THE 8 MINUTE MARK, there will be a one minute reset. At the 9 minute mark, one athlete will advance to the pull up bar to attempt a MAX UNBROKEN Set or BMU, C2B or Pull Ups. Each athlete must attempt their set within the 3 minute window. Once the athlete drops from the bar, their max unbroken set attempt is complete. They will be credited with the total number of good reps completed. Score for Part B will be the total number of repetitions completed by the team.

*PART A & PART B WILL BE SEPARATE SCORES!

Movement Standards: 

Thruster: Barbell will begin loaded on the floor. Athletes may power Clean into their squat or squat clean their first rep so long as the athlete reaches below parallel (hip crease below the top of the knee). The Athlete will take the barbell in front rack position from the bottom of the squat to overhead in one motion. The athlete must finish with their hips, knees and arms fully locked out with the bar in line with the ears. If an ahtlete does not reach full depth in the squat or full extension at the top, the will be given a no rep.

Chest to Bar: Athletes will jump or step into their hang with arms extended before their pull-up. The rep counts when the athletes chest touches the bar. Being high enough, but not physically touching the bar will be a no rep. Any grip is allowed.

Pullups: Athletes will jump or step into their hang with arms extended before their pull-up. The rep counts when the athletes chin is clearly over the bar. Any grip is allowed.

Ring Rows: Athletes will be measured prior to the workout with their feet on the line and the bottom of the rings set to the top of the hip. Athletes will descend back keeping their feet on the line and finish their rep with both shoulders touching the rings at the same time before descending back down.

BMU: Athletes will jump or step into their hang position, perform the bar muscle up and stop with shoulders over the bar and arms clearly locked out of the dip. Glide kips or feet coming over the bar will be a no rep. Athletes may rest at the top of the bar, but their hands can not come off the bar and be replaced back on. We will not allow athletes to put a box behind them and jump into the bar, we will allow j-hooks for athletes to step onto or the box that is shared between bars (which can’t be moved).

MAX UNBROKEN SET: A Max unbroken set is defined as a single attempt at max reps of a movement. For BMU, Chest to Bar and Pull Ups once an athlete drops from the bar, or releases their hand(s) they have completed their max set. Should an athlete fail a rep or receive a no rep, this does not mean their max set is complete. They can continue to attempt reps until they have dropped or released from the pull up bar.

Scorpion Sting FOR TIME - 12 MINUTE TIME CAP

30 Clean & Jerk - weight 1

30 Bar Over Burpee (record tiebreak time)

30 Clean & Jerk - weight 2

30 Bar Over Burpee

30 Clean & Jerk - weight 3

30 Bar Over Burpee

RX - 135/85 - 165/115 - 185/135

Int/Mas - 115/75 - 135/95 - 155/105

Scl - 95/65 - 115/75 - 135/85 (may step over bar)

*Must maintain athlete order

At the start of 3,2,1, Go...

One athlete will approach the bar to begin clean and jerks, athletes may switch out as often as they choose to complete the 30 reps but MUST MAINTAIN the same athlete order. Resting athletes will wait behind their tape line until they are tagged for a switch by the working athlete. Once all 30 clean and jerks are complete, athletes may begin bar over burpees. Athletes may switch as often as they would like in their athlete order, until the 30 burpees are complete. Upon weight changes, only 1 athlete may change the weights and move the bar, before the working athlete begins their next set of repetitions. Athletes will continue to follow the workout order until all reps or time in completed.

Time stops when the final bar over burpee is completed. The tiebreak time will be taken after the first set of Bar Over Burpees.

Movement Standards: 

Clean & Jerk: Athletes will start with the barbell on floor and they will bring the barbell to their shoulder using either a power, squat or split clean. Athletes will then take the barbell from the shoulder and bring it overhead using either a push press,push jerk or split jerk. An athlete can go directly overhead without standing up in between the power clean and jerk. The rep is not complete until the athlete is standing tall with arms locked out in line with the center of the body, and hips and knees are open. An early return will result in a No Rep.

Bar over Burpees: Athletes will begin their burpees standing tall, stepping or jumping back and taking their hips and chest to the floor. The athletes DO NOT have to stand tall before going over their bar. Athletes must jump over the bar with a two foot take off (Scaled may step over their bar). The rep is counted when they finish on the other side of their barbell.