Festivus Games April 2023 @ CrossFit Four Pillars

WOD 1 - INDIVIDUAL
"DT-ish" Festivus Games

6 min AMRAP

Buy-in: 500 m Row

Then, AMRAP in remaining time of:
   12 Kettlebell Deadlifts
   9 Russian Kettlebell Swings
   6 Kettlebell Thrusters

Score 1a is Time to Complete 500m Row
Score 1b is Total Reps Completed

The Athlete will start on the rower. At 3-2-1 Go! the Athlete will begin to row. Once they complete the row, the Athlete will walk over to the kettlebell and begin the Deadlifts. Once they complete the 12 Deadlifts, they will move on to the Russian Kettlebell Swings. Once they complete the nine Russian kettlebell Swings, they will move on to the Thrusters. Once they have completed the six Thrusters, they will begin again with the Deadlifts. They will continue through that work for the whole six minutes.

WOD 1 INDIVIDUAL STANDARDS

Rowing - Athlete’s feet must be strapped in. The damper can be set to athlete’s choice. Handle will be in the cradle and hands may not touch the handle until 3, 2, 1, Go!

Deadlift - The Athlete(s) will start standing with the kettlebell between their feet. This is a traditional sumo deadlift with the feet wide and the kettlebell touching the ground between the Athlete’s feet. Starting at the floor, the kettlebell is lifted until the hips and knees reach full extension with the shoulders in line with the body. The arms must be straight throughout. The kettlebell must touch the floor for the rep to count. NO REP- No reps include not achieving knee and hip extension at the top OR not touching the kettlebell to the floor.

Russian Kettlebell Swing - After the 12th Deadlift, while standing upright, the Russian Kettlebell Swing may be started. The Athlete(s) will lower the kettlebell between their legs. The kettlebell must pass behind the heels at the bottom. The athlete then begins the rising arc and the movement finishes when the arms are straight, the hands are above the shoulders and the hips are extended.

Thruster - Thrusters may be done with both hands on the kettlebell or single-arm Thrusters are also allowed. After the 9th Russian Kettlebell Swing, the kettlebell must be returned to below the waist before being brought to the goblet position or in a single hand. If using two hands, the kettlebell must be held with both hands on the horns (or handle) of the kettlebell with the handle facing up. Once in the starting positing, with hips and knees fully extended, the athlete will squat until the crease of their hip is below the top of their knee. They will then stand up bring the kettlebell over their head. The rep is completed when the knees, hips, and arm(s) are fully extended with the kettlebell over or slightly behind the center of the body. Dropping the kettlebell will constitute a NO REP.

Kettlebell Variations:
   Intermediates: M–53# / F-35#
   Novice/Masters: M–35# / F–25#

WOD 1 - TEAM
"DT-ish"

6 min AMRAP

Athletes 1 & 2 synchronized:
12 Kettlebell Deadlifts
9 Russian Kettlebell Swings
6 Kettlebell Thruster

Athlete 3:
Row

Score 1a is Total Meters Rowed
Score 1b is Total Syncro Reps Completed

One Athlete will start on the rower, the other two Athletes will start with one kettlebell on the floor. At 3-2-1 Go! the Athlete on the rower will begin to row and the other two Athletes will pick up their kettlebells and start with their Deadlifts. Once they complete the 12 Synchro Deadlifts, they will move on to the Synchro Russian Kettlebell Swings. Once they complete the nine Russian Kettlebell Swings, they will move on to the Synchro Thrusters. Once they have completed the six Synchro Thrusters, they will begin again with the Deadlifts. They will continue with one Athlete rowing and two Athletes performing the synchro work for the whole six minutes. Athletes can change positions at any time.

WOD 1 TEAM STANDARDS

Rowing - Athlete’s feet must be strapped in. The damper can be set to athlete’s choice. Handle will be in the cradle and hands may not touch the handle until 3, 2, 1, Go!

Deadlift - The Athlete(s) will start standing with the kettlebell between their feet. This is a traditional sumo deadlift with the feet wide and the kettlebell touching the ground between the Athlete’s feet. Starting at the floor, the kettlebell is lifted until the hips and knees reach full extension with the shoulders in line with the body. The arms must be straight throughout. The kettlebell must touch the floor for the rep to count. NO REP- No reps include not achieving knee and hip extension at the top OR not touching the kettlebell to the floor.

The movement will be considered synchro at two points: Both kettlebells touching the floor and both Athletes standing fully upright.

Russian Kettlebell Swing - After the 12th Deadlift, while standing upright, the Russian Kettlebell Swing may be started. The Athlete(s) will lower the kettlebell between their legs. The kettlebell must pass behind the heels at the bottom. The athlete then begins the rising arc and the movement finishes when the arms are straight, the hands are above the shoulders and the hips are extended.

The movement will be considered synchro when both Athletes are standing with hips and knees fully extended and the kettlebells above the shoulders.

Thruster - Thrusters may be done with both hands on the kettlebell or single-arm Thrusters are also allowed. After the 9th Russian Kettlebell Swing, the kettlebell must be returned to below the waist before being brought to the goblet position or in a single hand. If using two hands, the kettlebell must be held with both hands on the horns (or handle) of the kettlebell with the handle facing up. Once in the starting positing, with hips and knees fully extended, the athlete will squat until the crease of their hip is below the top of their knee. They will then stand up bring the kettlebell over their head. The rep is completed when the knees, hips, and arm(s) are fully extended with the kettlebell over or slightly behind the center of the body. Dropping the kettlebell will constitute a NO REP.

The movement will be considered synchro when both Athletes are in the bottom of the squat and also when both Athletes are standing with the arms, hips, and knees locked out with the kettlebells over the center of the body.

Kettlebell Variations:
   Intermediates: M–53# / F-35#
   Novice/Masters: M–35# / F–25#

For workout details head over to the Festivus Games Main Site 

WOD 3 - INDIVIDUAL
"GYMNASTY" Festivus Games

2 Rounds of 3 min EMOM

Min 1 - :50 - Max Pull-Ups / Ring Rows
Min 2 - :50 - Alternating Forward Lunges / Goblet Squats
Min 3 - :50 - Line Facing Burpees

At 3-2-1 Go! the Athlete will step up to the bar or the rings and complete as many Pull-Ups (Intermediate) or Ring Rows (Novice or Masters) as possible in 50 seconds. The Athlete will then prepare for the next movement. Once the one-minute timer beeps, the Athlete will perform as many Alternating Forward Lunges (Intermediate) or Goblet Squats (Novice and Masters) as possible in 50 seconds. The Athlete will then prepare for the next movement. Once the one-minute timer beeps, the Athlete will complete as many Line Facing Burpees as possible in 50 seconds. The Athlete will then start at the beginning and complete this work for a total of 2 rounds in 6 minutes. Score is total completed reps.

WOD 3 INDIVIDUAL STANDARDS

Pull-Ups (Intermediate) - Strict, kipping or butterfly are all allowed. Pull-ups begin with the Athlete in full arm extension and feet not touching anything. The chin must go above the bar before descending to full arm extension. NO REP - No reps include the chin not going above the bar, the feet touching anything, the arms not being fully extended in the down position or using the jump to the bar as momentum for the first rep. If a jump is required to get to the bar the Athlete must first dead hang with arms fully extended before beginning reps.

Ring Row (Novice and Masters) - Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with heels not touching the line, AND the body in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest. NO REP - No reps include not having the body in a rigid line from ankle to neck and the rings not breaking the plane of the chest.

Alternating Forward Lunges (Intermediate) - The Athlete will begin by standing tall. The Athlete will then begin by lunging forward (only forward) and touching their back knee to the ground and return back to a standing position with feet back in line and hips and knees fully extended. The Athlete’s hands and arms cannot assist in any way to help get out of the lunge.

Goblet Squats (Novice and Masters) - The Athlete will begin standing, fully upright with the knees and hips extended, holding the KB horns upright and the KB at a height between the chest and neck. While maintaining the KB grip position, the Athlete lowers the hip crease to below the knee and stands back up to the fully-upright position for each rep.

Line Facing Burpees - Line Facing Burpees must be performed perpendicular to and facing the line. Athletes may jump or step back to reach the bottom position. Chest and thighs must touch the ground with the head behind the line. Stepping and/or jumping back to the starting position are both permitted. Intermediates: Must jump over the line using a two-foot takeoff. Novice/Masters: Single-legged jumping or stepping over is permitted.

Kettlebell Variations:
   Novice/Masters: M-25# / F–15#

Score 3: Total Reps Completed

WOD 3 - TEAM
"GYMNASTY" Festivus Games

3 Rounds of 3 min EMOM

Min 1 - :50 - Max Pull-Ups / Ring Rows
Min 2 - :50 - Synchro Alternating Forward Lunges / Goblet Squats
Min 3 - :50 - Synchro Line Facing Burpees

At 3-2-1 Go! one Athlete will step up to the bar or the rings and complete as many pull-ups or ring rows as possible in 50 seconds. The team will then prepare for the next movement. Once the one-minute timer beeps, all three Athletes will perform as many Synchro Alternating Forward Lunges or Goblet Squats as possible in 50 seconds. The team will then prepare for the next movement. Once the one-minute timer beeps, all three Athletes will complete as many Synchro Line Facing Burpees as possible in 50 seconds. The team will then start from the beginning and complete this work for a total of 3 rounds in 9 minutes. Score is total completed reps.

WOD 3 TEAM STANDARDS

Pull-Ups (Intermediate) - Strict, kipping or butterfly are all allowed. Pull-ups begin with the Athlete in full arm extension and feet not touching anything. The chin must go above the bar before descending to full arm extension. NO REP - No reps include the chin not going above the bar, the feet touching anything, the arms not being fully extended in the down position or using the jump to the bar as momentum for the first rep. If a jump is required to get to the bar the Athlete must first dead hang with arms fully extended before beginning reps.

Ring Row (Novice and Masters) - Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without their feet moving. The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with heels not touching the line, AND the body in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest. NO REP - No reps include not having the body in a rigid line from ankle to neck and the rings not breaking the plane of the chest.

Synchro Alternating Forward Lunges (Intermediate) - All three Athletes will begin by standing tall, and side-by-side. The Team will then interlock elbows of teammates, with outside athletes having one arm free, and the middle athlete having both arms interlocked with teammates arms. All three Athletes will then begin by lunging forward (only forward) and touching their back knee to the ground, at the same time, and return back to a standing position with feet back in line and hips and knees fully extended. All 3 knees must touch the ground at the same time before standing back up, and arms must always be interlocked for repetitions to be counted. The non-working hand of the outside Athletes cannot touch their body or assist in anyway to help get out of the lunge. Athletes can rotate positions at any point.

The movement will be considered synchro at two points: When all three Athlete's back knee is touching the floor and all three Athletes are standing fully upright.

Synchro Goblet Squats (Novice and Masters) - All three Athletes will begin standing, fully upright with the knees and hips extended, holding the KB horns upright and the KB at a height between the chest and neck. While maintaining the KB grip position, the Athletes will lower the hip crease to below the knee and stand back up to the fully-upright position for each rep.

The movement will be considered synchro at two points: When all three Athlete's hip crease is below the knee and all three Athletes are standing fully upright.

Line Facing Burpees - Line Facing Burpees must be performed perpendicular to and facing the line. Athletes may jump or step back to reach the bottom position. Chest and thighs must touch the ground with the head behind the line. Stepping and/or jumping back to the starting position are both permitted. Intermediates: Must jump over the line using a two-foot takeoff. Novice/Masters: Single-legged jumping or stepping over is permitted.

For 3-person teams, all three Athletes must have their chest and thighs on the ground at the same time and jump over the line at the same time.

Kettlebell Variations:
   Novice/Masters: M-25# / F–15#

Score 3: Total Reps Completed

For workout details head over to the Festivus Games Main Site 

WOD 2 – INDIVIDUAL
"THE SAME, BUT DIFFERENT" Festivus Games

7-minute time cap

21-15-9 of:
Wall Balls
Hang Power Snatch

At 3-2-1 Go! the Athlete will perform 21-15-9 reps of Wall Balls and Hang Power Snatch. Score is time completed. 7 minute time cap. One second will get added for each rep not completed.

WOD 2 INDIVIDUAL STANDARDS

Wall Ball - 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 target, is a no rep.

Hang Power Snatch - The barbell will begin preloaded on the ground. The Athlete will begin by performing a deadlift and bringing the bar up to the hips. From there, they may lower the bar to hang position (anywhere between the top of the knees and the hips), and then perform a snatch by bringing the bar straight overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then overhead is a no rep. The rep is completed when the barbell is fully locked-out overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The rep is complete at this point. The Athlete will then bring the bar back down to hang position for the next rep. If the bar is brought down to the ground, the Athlete will have to pick it up in a deadlift before starting again. The bar must be lowered to the hips before being dropped. A bar dropped from above the hips, will constitute a No Rep.

Wall Ball Variations:
   Intermediates: M-20#|10' / F-14#|9'
   Novice/Masters: M-14#|10' / F-10#|9'

Barbell Variations:
   Intermediates: M-95# / F-65#
   Novice/Masters: M-65# / F-45#

SCORE 2: Time to Complete
One second will get added for each rep not completed.
WOD 2 – TEAM
"THE SAME, BUT DIFFERENT" Festivus Games

15-Minute Time Cap

Each Athlete will perform one of the following:

3 rounds of:
15 Wall Balls
15 Hang Power Snatch

21-15-9
Wall Balls
Hang Power Snatch

45 Wall Balls
45 Hang Power Snatch

Each Athlete must complete one of the three workouts. Each workout may only be performed once. At 3-2-1 Go! the first Athlete will perform 3 Rounds of 15 Wall Balls and then 15 Hang Power Snatch. Once they have completed that, the second Athlete will perform 21-15-9 reps of Wall Balls and Hang Power Snatch. Once they have complete that, the third Athlete will perform 45 Wall Balls and then 45 Hang Power Snatch.

Score is time completed. 15 minute time cap. One second will get added for each rep not completed.

WOD 2 TEAM STANDARDS

Wall Ball - 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 target, is a no rep.

Hang Power Snatch - The barbell will begin preloaded on the ground. The Athlete will begin by performing a deadlift and bringing the bar up to the hips. From there, they may lower the bar to hang position (anywhere between the top of the knees and the hips), and then perform a snatch by bringing the bar straight overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then overhead is a no rep. The rep is completed when the barbell is fully locked-out overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The rep is complete at this point. The Athlete will then bring the bar back down to hang position for the next rep. If the bar is brought down to the ground, the Athlete will have to pick it up in a deadlift before starting again. The bar must be lowered to the hips before being dropped. A bar dropped from above the hips, will constitute a No Rep.

Wall Ball Variations:
   Intermediates: M-20#|10' / F-14#|9'
   Novice/Masters: M-14#|10' / F-10#|9'

Barbell Variations:
   Intermediates: M-95# / F-65#
   Novice/Masters: M-65# / F-45#

SCORE 2: Time to Complete
One second will get added for each rep not completed.