Cactus Games 2023

Floater

Team completes this as a relay (1 athlete works at a time)

20/15 Cal Bike

15 Ball Slams 

5’ Time Cap

At the start of 3,2,1 go Athlete 1 will hop on the bike to perform their designated bike calories. Once those are complete they will advance to their slam ball to complete 15 ball slams. At the completion of their ball slams they will run across their finish line and the next athlete will begin their portion. Partner 2, then 3 will complete in the same order. Score is the time after the 3rd teammate has crossed the finish line. Athletes will not reset their bikes, our equipment team/judges will do that. All athletes must perform ball slams turned sideways so the judge can clearly see a full range of motion. All starts happen behind the start line. 

Bike - Get on and go (do not touch the monitor), wait until your judge has cleared you to get off. Ghosting calories by getting off too early will result in a 5 second penalty or longer based on the calories left on the bike at your exit (just don’t do that).

Ball Slams - Ball will start in between the athletes feet. They will then raise the ball up and over their head to full extension of knees, hips and arms (just like you would finish a shoulder to overhead). Athletes will then throw the ball in between their feet, clearly letting go of the ball before picking it back up to start the next rep (athletes can not hold onto the ball at the bottom, it must be released). Ball may be grabbed on the rebound if there is any. Not hitting extension or not releasing the ball will result in a no rep. 

Workout Flow

At the start of 3,2,1 go 2 athletes will approach their box and complete 50 synchro box jumps, substituting athletes when you choose. Once the team completes 50 box jumps, they will move onto 40 synchro TTB, then 30 synchro double dumbbell box step ups and finally 20 bar muscle ups, c2b  pullups, chin over the bar pullups or ring rows depending on division. You may substitute athletes as you choose throughout the workout. Tags must happen behind the start line. 

Standard of Movement

Synchro Box Jumps: Every division requires a two foot take off and two foot landing on top of the box with full extension of the knees and hips on the top of the box. A STEP DOWN will be required on each rep. The synchronization will be at the top of the box, both athletes must show full extension of the hips and knees and standing on top of the box at the same time. The rep is credited when both athletes are showing full extension. 

Syncro Toes to Bar: Athletes will jump or step into their hanging position with arms extended before their toes to bar. Athletes must kick both heels past the upright on each rep and touch the bar with both feet, inside the hands. The rep counts when both athletes touch both feet, inside the hands AT THE SAME TIME.  

Synchro double DB step up: All divisions require athletes to hold one dumbbell in each hand and step up to the top of their box showing full hip and knee extension at the top of each rep. You may hold the dumbbells in each hand any way you’d like but they must remain by your sides and not resting on your legs or shoulders. If the dumbbells touch the box at any point during the step up, that rep will not count (including on the descent). The rep is credited after BOTH athletes have stood on top of the box with their hips and knees extended at the same time and returned back to the ground with both feet on the floor and DB’s in their hands. Athletes may put DBs on the box if they are resting. A no rep will be given if athletes drop their dumbbells without control on the box or on the ground.

Synchro Bar Muscle Up: 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 result in 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). The rep is credited when both athletes are showing a full locked out position on top of the bar at the same time. 

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

Synchro Pullups: Athletes will jump or step into their hang with arms extended before their pull-up. The rep counts when both athletes chins clearly above the bar AT THE SAME TIME. Any grip is allowed.

Synchro 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 on their two shortest athletes. Athletes will descend back keeping their feet on the line and finish their rep with both rings touching the shoulders before descending back down. The rep will be credited when both athletes have the ring touching their shoulders AT THE SAME TIME. Athletes must show full extension of the elbow upon descent, before moving onto the next rep. 

Synchro Med Ball Sit-Up: Athletes will start with the med ball in hands sitting on abmat with the soles of their feet together. Athletes will lower down until the ball touches the floor behind their head and sit up and touch the ball to their toes. The rep will be credited when both athletes are sitting tall with the ball touching their toes AT THE SAME TIME. 

Great Skate

20 Minute Cap - 2 Scores

1 -Mile Run score and Total weight lifted

1-Mile Team Run
In remaining time Max weight lifted amongst all 3 athletes on the complex below
1 Clean + 1 Front Squat + 1 Hang Clean + 1 Front Squat

Workout Flow

At the start of 3,2,1 Go Athletes will take off to run 2 laps on our course for their first score. Once they finish their run they will have the remaining time to lift as much weight as possible in their complex with each athlete posting a score to create their total score for the event. The 1-mile run is one score taken as the third athlete crosses, and the lift is a second score for total weight.

Movement Standards

1-Mile Run

Athletes will start by their cone, run 2 loops (not cutting any corners), and finish at their starting cone for their time. Time stops as soon as the 3rd athlete crosses. Teams must cross holding a rope.

Complex

1 Clean + 1 Front Squat + 1 Hang Clean + 1 Front Squat

As soon as the athletes finish the run, they can approach their barbell to start lifting. They will have whatever time remains in the 20 minutes to find a 1 RM of the complex for each athlete. The score will be the max weight lifted amongst all 3 athletes. Once an athlete steps towards their barbell to lift, the other 2 athletes must stay to the side before they begin their lift. Teammates may help each other in between lifts in changing weights. Collars must always be on the bar. Athletes must come to a complete stop for rep to count. 

As soon as the bar is lifted off the ground the bar can’t touch the ground again during the complex. The complex is 1 Clean (can be split/squat/power) + 1 Front Squat + 1 Hang Clean (Clean must be anything that is off the floor and can be split/squat/power) + 1 Front Squat. Athletes must come to a complete stop for rep to count. 

Clean - Bar will start on the ground and lifted to the shoulders with elbows clearly in front of the bar. The completion of the clean is when the athlete finishes standing tall, feet in line with the body and elbows in front of the bar. Athletes must come to a complete stop for rep to count. 

Front Squat - Starting standing tall, the athlete will descend hips below the top of the knees to below parallel before changing direction and coming back to full extension of knees and hips with elbows in front of the bar. Athletes must come to a complete stop for rep to count. 

Hang Clean - Standing tall with arms straight, athletes will load to a hang position and complete a clean (power/squat/split), the rep is finished when athlete gets back to standing in full extension of knees and hips, feet in line with the body and elbows in front of the bar and bar on the shoulder. The athletes must also be at a complete stop for the rep to count. Hang is anything off the floor.

If an athlete misses a rep but continues to hang onto the bar, they may repeat that rep without having to start over.

Great Skate

20 Minute Cap - 2 Scores

1 -Mile Run score and Total weight lifted

1-Mile Team Run
In remaining time Max weight lifted amongst all 3 athletes on the complex below
1 Clean + 1 Front Squat + 1 Hang Clean + 1 Front Squat

Workout Flow

At the start of 3,2,1 Go Athletes will take off to run 2 laps on our course for their first score. Once they finish their run they will have the remaining time to lift as much weight as possible in their complex with each athlete posting a score to create their total score for the event. The 1-mile run is one score taken as the third athlete crosses, and the lift is a second score for total weight.

Movement Standards

1-Mile Run

Athletes will start by their cone, run 2 loops (not cutting any corners), and finish at their starting cone for their time. Time stops as soon as the 3rd athlete crosses. Teams must cross holding a rope.

Complex

1 Clean + 1 Front Squat + 1 Hang Clean + 1 Front Squat

As soon as the athletes finish the run, they can approach their barbell to start lifting. They will have whatever time remains in the 20 minutes to find a 1 RM of the complex for each athlete. The score will be the max weight lifted amongst all 3 athletes. Once an athlete steps towards their barbell to lift, the other 2 athletes must stay to the side before they begin their lift. Teammates may help each other in between lifts in changing weights. Collars must always be on the bar. Athletes must come to a complete stop for rep to count. 

As soon as the bar is lifted off the ground the bar can’t touch the ground again during the complex. The complex is 1 Clean (can be split/squat/power) + 1 Front Squat + 1 Hang Clean (Clean must be anything that is off the floor and can be split/squat/power) + 1 Front Squat. Athletes must come to a complete stop for rep to count. 

Clean - Bar will start on the ground and lifted to the shoulders with elbows clearly in front of the bar. The completion of the clean is when the athlete finishes standing tall, feet in line with the body and elbows in front of the bar. Athletes must come to a complete stop for rep to count. 

Front Squat - Starting standing tall, the athlete will descend hips below the top of the knees to below parallel before changing direction and coming back to full extension of knees and hips with elbows in front of the bar. Athletes must come to a complete stop for rep to count. 

Hang Clean - Standing tall with arms straight, athletes will load to a hang position and complete a clean (power/squat/split), the rep is finished when athlete gets back to standing in full extension of knees and hips, feet in line with the body and elbows in front of the bar and bar on the shoulder. The athletes must also be at a complete stop for the rep to count. Hang is anything off the floor.

If an athlete misses a rep but continues to hang onto the bar, they may repeat that rep without having to start over.

At the start of 3,2,1 Go athletes will approach their line to complete their designated number of synchro line facing burpees. Once all burpees are complete 2 athletes will go to the start line and 1 will stay by their barbell to begin 60 thrusters. Athletes may switch any time and can partition the reps however they choose, they do not have to stay in the same working order. After the completion of 60 thrusters they will complete another set of synchro burpees. Once all burpees are completed, 1 athlete will stay on their burpee line and 2 athletes will go to the wall to perform max rep synchro push up variations. Athletes may switch at any time and in any order. All tags must happen at the start line and/or burpee line. 

Line Facing Synchro Burpees

Athletes will start standing tall, then jump or step down taking their hips and chest fully to the ground. Their heads must be clearly behind their line, if the line is covered by any athlete the rep will not count. Synchronization is when all athletes hips and chest are on the floor. Once they hit the deck they will jump or step their feet up and they will jump or step over the line to complete the rep. If an athlete touches the line at any point the rep will not count. Athletes do not have to stand tall before going over their line to the other side. The rep is counted once all athletes are on the other side of the line. 

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 athlete does not reach full depth in the squat or full extension at the top, they will be given a no rep. 

Strict HSPU:

Athletes will have a 36 x 24" box that they must keep their hands inside during the HSPU. The fingers may cross, but no part of the palm may touch. Athletes will lower themselves down touching their head to the mat and then pushing up with no hip or knee movement. If any athlete closes the hip, or knee, or touches anything but the feet to the wall on the way up, it will be a no rep. Athletes must fully lockout their arms at the top of each rep with their feet on the wall. If an athlete kicks off the wall before the rep is given, it is a no rep. Synchronization occurs at the top of the rep after both athletes have hit their head to the mat. They both must come to a complete stop with arms fully locked out. 

Kipping HSPU:

Athletes will have a 36 x 24" box that they must keep their hands inside during the HSPU. The fingers may cross, but not part of the palm may touch. Athletes will lower themselves down touching their head to the mat and then using either a strict or kipping motion, will then push up into their handstand. No Part of the body besides the feet may touch the wall on the way up to the handstands, that includes the hip. Athletes must fully lockout their arms at the top of each rep, with an open hip and feet on the wall. If an athlete kicks off the wall before the rep is given, it is a no rep. Masters Women's teams are allowed 1 abmat.

HR Pushups

Athletes will start and end their Pushup at the top of their plank position (hips in a straight line from hips to ankles). They will lower down laying flat on the ground, pick their hands up, replace them and drive back up into the top of their plank position. Before pushing up, athletes must lift their knees off the floor. Hips must finish in a straight line from hips to ankles. If hips rise slower than the chest they just need to finish in line before going back down.