"The OG CrossFit Games" In-House Competition

Workout 2: Chaos from 2018 Games (you will not know the rep scheme until your heat) 

RX:

For time: (11min time cap)

** Cal Ski 

** T2B

*** Synchro DB Snatch (35/50)

** Box jumps (24in)

** Synchro DB Thruster (35/50)

*one athlete is working at a time and can switch as needed* 

Scaled:

For time: (11min time cap)

** Cal Ski 

** Hanging Knee Raises

*** Synchro DB Snatch (35/25)

** Box jumps/step ups (20in)

** Synchro DB Thruster (35/25)

*one athlete is working at a time and can switch as needed* 

Little Kids (5-8): 

For time: (11min time cap)

** sec each Ski erg

** Situps

** Synchro DB Snatch (Kid Choice)

** Step ups (Jerk Blocks)

** Synchro DB Thruster (Kid Choice)

*one athlete is working at a time and can switch as needed* 

Big Kids (9-13):

For time: (11min time cap)

** Cal Ski erg

** Situps

** Synchro DB Snatch (Kid Choice)

** Step ups (Jerk Blocks)

** Synchro DB Thruster (Kid Choice)

*one athlete is working at a time and can switch as needed* 

Flow:

At 3, 2, 1, go, any team member may begin skiing. Team members can switch off as needed. They will continue skiing until the required number of reps has been completed. Once completed, both team members will move to their designated pull up bar to complete their toes-to-bar/hanging knee raises. A box/j-hook will be provided for each team. Once the required number of reps is completed, the team will move onto their dumbbells to complete the synchronized dumbbell snatches. Once the dumbbell snatches are completed, the team will move onto the box jumps. Lastly, once the box jumps are completed teams will move onto the final movement, synchronized dumbbell thrusters. Time is called once the required number of synchronized dumbbell thruster reps is completed. 

Movement standards: 

Toes-to-bar: reps will begin with athletes hanging from a bar with the heels passing the vertical plane of the bar and will end with athletes feet making contact with the bar between their hands.

Hanging Knee Raises: reps will begin with athletes hanging from a bar will the heels passing the vertical plane of the bar and will end with athletes knees above the hip crease. The legs can either be bent or straight as long as the knees are higher than the hip crease. 

Synchronized Dumbbell Snatches: For each rep, both athletes must complete a dumbbell snatch, moving the dumbbell from the ground to overhead in one smooth motion with the arm fully extended, shoulders and hips aligned, and the athlete showing control. Both heads of the dumbbell must touch the ground and the rep is counted when both athletes are locked out overhead at the same time.

Box Jumps: One athlete will jump from the ground onto the box showing control and full hip extension at the top of the box. Athletes can either step down or jump down, but no rebounding box jumps. 

Step ups: One athlete will step up onto the box from the ground showing control and full hip extension at the top of the box. If one member of a scaled team opts for step ups, the other can do box jumps and vice versa. 

Synchronized Dumbbell Thrusters: Both athletes will begin with the dumbbell on the ground and clean the dumbbell up to the shoulder. From there they will both pass through a full squat and press the dumbbell up overhead. The rep is completed when both athletes are fully extended at the hip and shoulder and the dumbbell is in control overhead.

Workout 3: Clean ladder

RX Female: 

105-115-125-135-145-155 

Scaled Female: 

65-75-85-95-105-115

Little Kids (5-8): 

6-10-14-16-20-Call your shot

Big Kids (9-13):

10-14-16-20-30-Call your shot

Flow: At 3, 2, 1, go, the first team will have :45 seconds to both attempt their first lift. If both lifts are successful, they will continue onto the next bar until they are unable to complete the lift. Both teammates must complete their lift during the :45 window. There will be a :15 transition time between bars. If the athlete completes a lift at all 6 preloaded barbells, there is a 7th bar where the athlete can choose their weight (heavier than the last preloaded bar). At the 7th barbell, athletes will still have only :45 to be completed with their lift. The score will be the combined total of each team member's heaviest successful lifts.

Movement standards: 

Clean: Each repetition begins with the bar starting on the floor and is complete when the bar is in the front rack position with hips and legs extended, and the athlete is showing control of the bar. Any form of clean is permitted (power, squat, split).

Workout 3: Clean ladder

RX Male: 

155-165-175-185-205-225 

Scaled Male: 

95-115-135-145-155-165

Little Kids (5-8): 

6-10-14-16-20-Call your shot

Big Kids (9-13):

10-14-16-20-30-Call your shot

Flow: At 3, 2, 1, go, the first team will have :45 seconds to both attempt their first lift. If both lifts are successful, they will continue onto the next bar until they are unable to complete the lift. Both teammates must complete their lift during the :45 window. There will be a :15 transition time between bars. If the athlete completes a lift at all 6 preloaded barbells, there is a 7th bar where the athlete can choose their weight (heavier than the last preloaded bar). At the 7th barbell, athletes will still have only :45 to be completed with their lift. The score will be the combined total of each team member's heaviest successful lifts.

Movement standards: 

Clean: Each repetition begins with the bar starting on the floor and is complete when the bar is in the front rack position with hips and legs extended, and the athlete is showing control of the bar. Any form of clean is permitted (power, squat, split).

Workout 1: Firestorm from 2024 Games

For time: (12 min cap)

Female completes 3 rounds of 

11 calories echo bike

11 burpee over bar

Then male completes 3 rounds of 

15 calories echo bike

11 burpee over bar

Scaled: 

For time: (12 min cap)

Female completes 3 rounds of 

8 calories echo bike

8 burpees over bar

Then male completes 3 rounds of 

12 calories echo bike

8 burpees over bar

Little Kids (5-8): 

For Reps: (12 min cap)

Completes 6 rounds of:

30sec calories Ski Erg

30sec burpees over bar

*Athletes switch each round

Big Kids (9-13):

For time: (12 min cap)

Partner 1 completes 3 rounds of 

6 calories echo bike/bike erg

6 burpees over bar

Partner 2 completes 3 rounds of 

6 calories echo bike/bike erg

6 burpees over bar

Flow: 

At 3, 2, 1, go the female member of the team will begin on the echo bike until 11/8 calories are completed. Once the calories are completed, she will move from the bike to the barbell to complete 11/8 bar facing burpees. She will continue in this order until 3 full rounds are completed. Once she completes the final rep, the male member of her team can begin on his 15/12 calorie echo bike. He will complete 3 full rounds. Time is completed once the final burpee over bar is completed. 

Movement standards: 

Bar Facing Burpees - For each rep, the athlete must face the barbell directly and perform a burpee with the chest and thighs making contact with the ground. After standing up, they must jump over the bar. For RX, anything other than stepping over is permitted. Scaled may step over the bar. A repetition is counted once the athlete lands on the opposite side of the bar.