ABLE Games 2023

Event 2A: Complex Challenge

Each partner has 3 min to find the heaviest of the following complex:

1 Clean (power or squat)

1 Jerk 

1 front squat  

1 Jerk 

RX: as prescribed

Scaled: as prescribed 

Novice: alt dumbbell curl  25/15 

Tier A: alt dumbbell curl 10/5 

Tier B: alt dumbbell curl 5/3

Tier C/D Upper: alt dumbbell curl  5/3

Tier C/D Lower: max alternating kettlebell march 5/3(TNT RED/PURPLE (put foot through KB handle so top of foot is on the inside of the handle, standing upright, lift knee up to hip level and lower back down) peer partner hold athlete’s hand during movement

Score is: number of reps x dumbbell weight

2 min transition to Partner Grace (Part B below)

Event 2B: Partner Grace 

Barbell partner Grace 

For Time: 60 Clean and Jerk

10:00 Time cap (each partner does 30 in 10 rep increments) 

 Score: Time to complete 60 Clean and Jerks 

RX: M: 135#  F: 95#  

Scale: M 95# F: 65# 

Novice-dumbbells M: 25# F: 15# (Clean and press)

Level A: dumbbells M: 10# F: 5# (clean and press)

Level B: dumbbells M: 5# F: 3# (clean and press)

Level C/D: upper body use only: M: 5# F: 3# (clean and press)

Level C/D: lower body use only: box step up and jump (feet must come off the ground) 12-inch box around the board 

*partners alternate every 10 repetitions completed 

Event 2A: Complex Challenge

Each partner has 3 min to find the heaviest of the following complex:

1 Clean (power or squat)

1 Jerk 

1 front squat  

1 Jerk 

RX: as prescribed

Scaled: as prescribed 

Novice: alt dumbbell curl  25/15 

Tier A: alt dumbbell curl 10/5 

Tier B: alt dumbbell curl 5/3

Tier C/D Upper: alt dumbbell curl  5/3

Tier C/D Lower: max alternating kettlebell march 5/3(TNT RED/PURPLE (put foot through KB handle so top of foot is on the inside of the handle, standing upright, lift knee up to hip level and lower back down) peer partner hold athlete’s hand during movement

Score is: number of reps x dumbbell weight

2 min transition to Partner Grace (Part B below)

Event 2B: Partner Grace 

Barbell partner Grace 

For Time: 60 Clean and Jerk

10:00 Time cap (each partner does 30 in 10 rep increments) 

 Score: Time to complete 60 Clean and Jerks 

RX: M: 135#  F: 95#  

Scale: M 95# F: 65# 

Novice-dumbbells M: 25# F: 15# (Clean and press)

Level A: dumbbells M: 10# F: 5# (clean and press)

Level B: dumbbells M: 5# F: 3# (clean and press)

Level C/D: upper body use only: M: 5# F: 3# (clean and press)

Level C/D: lower body use only: box step up and jump (feet must come off the ground) 12-inch box around the board 

*partners alternate every 10 repetitions completed 

3 Minute Max Effort with a Sit Up Buy In 

Score: Max number of push ups

Partner A Begins with their sit up movement buy in and then completes as many repetitions as possible of their push up movement in the remainder of the 3 minute time cap. 

1 minute transition between teammates

Partner B begins their sit up movement buy in and then completes as many repetitions of their push up movement in the remainder of their 3 minute time cap. 

RX: push ups

Scaled: hand release push ups

Novice: hand release push ups  

Tier A: knee push ups

Tier B:  push up from a 20 in box

Tier C/D upper body use only: DB front raise (8/5)  

Tier C/D lower body use only: step ups 12 in box

SIT UP BUY IN

RX: 75 sit ups 

Scaled: 50 sit ups 

Novice: 40 sit ups

Tier A: 30 sit ups  

Tier B: 20 supported sit ups 

Tier C Upper: 30 russian twists R/L =1 (tap wheelchair wheel)  

Tier D Upper: 20 russian twists R/L =1 (tap to box) 

Tier D Lower: 30 alternating leg raises (R/L=1)   

Tier D Lower: 20 alternating leg raises (R/L=1)  

Event 1: Rocketeer

10 Min AMRAP (I go, you go per round)

Amount of reps in 10 min

Score: total reps completed 

20 Deadlift 225/155

25ft HSW

15 Box jump overs (24/20 in)

25ft HSW

10 Devils Press 50/35 alternating arms- 5 each 

RX: as prescribed above

Scaled: 185/135; Bear Crawl; 15 Step overs; Devils Press 35/20 (alternating) 

Novice: Double KB Deadlift 35/26#;  Bear Crawl; 15 box step overs 20 in box; Burpee G2OH (20/14)

Tier A: Double KB Deadlift 26/18#; Bear Crawl; 15 box jump to 12 in box; Burpee to chest

Tier B: Double KB Deadlift 13/8#; alternating dumbbell press; 15 box step overs 12 in box; Burpee to 12 in box ++

Tier C/D Upper:  KB Deadlift 5/3#; wheel down lane with dumbbell in lap (10/5); med ball s2oh  press (8/6) (box jumps); DB snatch from box in front of athlete

Tier C/D Lower: Lower Glute Bridges; frog jump; 15 box step overs 12 in box; good morning-line jump over

Row for distance in 7:00 

Score: distance covered in meters at the 7:00 time cap

*partners alternate every____ meters of rowing 

Distance for Swapping Teammates:  

RX: 500 M

Scaled: 400 M 

Novice: 250 M

Level A: 200 M  

Level B: 100 M  

Level C/D: upper body use only: 100 M (rower must be able to be broken down)

Level C/D: lower body use only: Assault Bike (meters)* 

*3 calories on assault bike = 100 M

3 min AMRAP each teammate- 1 min transition between teammates

Buy in- 

8 shuttle sprints 

16 alternating Pistols 

In remaining time: MAX DB snatch

Shuttle Sprints
RX: shuttle sprint
Scaled: shuttle sprint
Novice: shuttle sprint
Tier A: shuttle sprint
Tier B: shuttle sprint
Tier C/D Upper Body Use Only: wheel down and back
Tier C/D Lower Body Use Only: shuttle sprint

Pistols
RX: pistols
Scaled: Step Back Lunges 
Novice: single leg squat to box (20 in)
Tier A: mountain climbers
Tier B: Mountain climbers from box/chair (20 in)
Tier C/D Upper Body Use Only: russian twists (hands clasped together)
Tier C/D Lower Body Use Only: jumping jill feet 

Max Reps Alt. Dumbbell Snatch
RX: 70/50
Scaled: 50/35
Novice: dumbbell snatch 15/10
Tier A: dumbbell snatch 15/10
Tier B: dumbbell snatch 10/5
Tier C/D Upper Body Use Only: dumbbell snatch 5/3
Tier C/D Lower Body Use Only: supported alternating leg kick backs (box or chair)

10 rounds for time 

9 min time cap

Each Partner completes 5 rounds; partners alternate rounds

20 sandbag squats
100 ft sandbag carry (whatever carry you’d like)

RX: 150/100 

Scale: 70/50 

Novice: med ball 30/20lb ; burpee medball clean to shoulder

Tier A: medball 20/14; burpee medball clean to shoulder

Tier B: 8lb/6lb medball (squat to chair); burpee to box; medball clean to shoulder 

Tier C/D: upper body use only: 5/3 dumbbell lateral raises for squat (8/6# MB toe touch to OH) (Carry: hold dumbbell in lap and use chair to move 100 ft) 

Tier C/D: lower body use only: squat to chair; shuttle run for carry; sitting on chair double leg raise and then stand up and jump