The Ghostly Games

Event 2: Body Bag

AMRAP x 12 mins

Partners Alternating Movements  

10 ALT Sandbag to Shoulder (100/75)(75/50)

10 ALT Rx=Pistols/ scaled =Sandbag Squats

10 T2B

WORKOUT FLOW: The workout begins with Athletes A & B positioned at the start mat. At 3-2-1 GO Athlete A moves forward into the work area to begin 10 alternating sandbag to the shoulder. Once complete, Athlete A tags Athlete B in to begin the alternating pistols (sandbag squats for scaled division) and when complete, Athlete B tags Athlete A back in to begin the 10 toes to bar. The workout will continue with athletes alternating each movement for the entirety of the 12 minutes of the workout. 

MOVEMENT STANDARDS: 

Sandbag to Shoulder: The repetition begins with the sandbag at the ground and ends when the sandbag is clearly resting on top of the center of the shoulder with the knees, hips and torso are locked out, and the non working arm is extended out to the side to show completion.

Pistols: The repetition begins and ends when the hips and knee of the working leg are extended. The non-working leg must remain in front of the body at all times throughout the rep. Holding on to the non-working leg is permitted. At the bottom, the hip crease must pass below the top of the knee on the working leg. If any part of the body other than the support foot touches the floor before lockout, the rep will not count. Athletes must alternate legs after every successful repetition. If a no- rep is given, the athlete must complete a successful rep on one side before alternating. Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

Sandbag Squats: The repetition begins and ends with the athlete standing tall with knees, hips and torso extended. During each repetition the athlete must squat so that the hips pass below the crease of the knee while holding their division’s assigned sandbag weight The ball can be held in any manner but may not make contact with the legs.

Toes To Bar: The repetition begins with the athlete hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar at the bottom of the rep and the rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but any grips containing a dowel will not be permitted. Overhand, underhand, or mixed grips are all permitted.

Hanging Knee Raises: The repetition begins with the athlete hanging from the pullup bar with arms extended. The heels must be brought back behind the bar at the bottom of the rep and the rep is credited when the athlete raises both knees together up towards the chest until the top of the knee clearly passes the athlete’s hip crease. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but any grips containing a dowel will not be permitted. Overhand, underhand, or mixed grips are all permitted.

Event #3

BroomStrict Press

1 RM Strict Press

CAP: 6 Minutes

WORKOUT FLOW: The workout will begin with all athlete on their start mat and their bars completely unloaded. At the call of 3-2-1-GO the athlete may move forward into their lifting area and begin loading their bar to their initial attempt weight. The athlete is responsible for confirming the weight on the bar to their judge BEFORE each attempted strict press. The athlete may make as many attempts as possible during the 6 minutes but the athlete may not remove weight from the bar. 

MOVEMENT STANDARDS: During each strict press attempt, the athlete must first lift the bar into the front rack and take a large step away from the rig for safety. The rep begins in the front rack position with the hands just outside the shoulders, the elbow in front of the bar and the feet in alignment under the hips. The athlete will push the bar overhead using just their arms and the rep will be credited when the bar is locked out directly overhead with elbows locked out. At no point can the barbell change direction prior to he lift beginning (i.e. bouncing the bar off the shoulder). The athlete may NOT bend the knees or use momentum from the hips to assist getting the bar overhead. When the athlete has been given the good rep signal from their judge that the rep has been complete, the athlete may return the barbell to the front rack and rerack the barbell to load weight and continue to make attempts. At the time cap, a repetition will be allowed to continue if the repetition was initiated prior to the time running out. I.E. The bar must have left the shoulder and be in motion to overhead prior to the 6:00 minute mark for the repetition to be allowed if successfully completed.

Event 1: Chilling Chipper:

300 Double unders *athletes must provide their own rope

150 alt DB snatches (50/35)(35/20)

75 HSPU’s 

50 Synchro burpees

Time Cap: 18:00

WORKOUT FLOW: The workout begins with Athletes A & B positioned at the start mat. At 3-2-1 GO Athlete A moves forward into the work area to begin the DUs. Athletes must tag their partner with each transition and the non- working athlete must wait at the start mat Once 300 DUs are complete, the working athlete moves on to start 150 Alternating DB snatches at their division’s assigned weight. When all 150 DB snatches are complete, athletes move on to Handstand Push Ups. When all 75 HSPU are complete, both teammates will move on to the 50 synchronized burpees. Synchro for the burpees will occur at the bottom with both athlete’s chests on the ground at the same time. When all 50 synchro burpees are complete, both teammates must run to their start mat to complete the workout and stop time. 

MOVEMENT STANDARDS: 

Double Unders: The repetition begins with the rope behind the athlete and then passes under the feet twice during a single jump. For scaled divisions, the rope passes under the feet once for each jump. The rope must always spin forward.

Dumbbell Snatches: Each rep starts with both heads of the dumbbell on the ground. The athlete will lift the dumbbell overhead in one motion with one arm and then switch arms. A partial squat in the receiving position is allowed but NOT required. The rep is credited when the knees, hips, and elbow of the working arm are fully extended. The middle of the dumbbell is in line with, or behind, the body when viewed from the side. The athlete can transition the dumbbell from one hand to the other hand at any point on the way backdown to the floor as long as both hands are not touching the dumbbell simultaneously. Both heads of the dumbbell must touch the ground at the bottom of each rep.

Handstand Push Ups: Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out and only the heels in contact with the wall, the hips open and the body in line with the arms. The feet must remain inside the width of the hands throughout the entire repetition. Kipping or strict handstand pushups are allowed.

Burpees: The repetition begins with the athletes standing tall in the designated area. During each repetition the chest and thighs must touch the floor at the bottom of each rep. Both athletes must have their chest touching the floor at the same time. Both athletes will then return to both feet with the hands off the floor. Jumping or stepping in and out of the bottom of the burpee is permitted. The rep is credited when both athletes are standing tall, knees, hips and torso fully extended, both athletes arms are overhead and the feet have left the floor.   

Event 4: Friday the 13th 

13:00 on the clock 

a.) Partner 1: Accumulate Row Calories
b.) Partner 2:
5 BMU (RX) or PU/Ring Rows (Scaled)
10 DL (185/125)(135/95)

*partner 2 must complete at least 1 one round of AMRAP before switching out 

*score is AMRAP + cals on rower

WORKOUT FLOW: At the start of the workout begins, both athletes will be on their start mat touching the flywheel on their rower. At 3-2-1 Go Athlete 1 will move onto the rower to begin accumulating calories while Athlete 2 will begin the couplet of gymnastics and deadlifts. Athlete 2 must complete at least 1 full round of the couplet before athletes can switch, however athletes can choose to complete multiple full rounds of the couplet prior to switching if they choose to. Athletes will continue accumulating both calories on the rower and rounds of the couplet in full round increments through the 13 minutes of work. 

MOVEMENT STANDARDS: 

Rowing: There is no official movement standard for rowing. The only requirement is the athlete's feet must be on the foot paddles, not on the ground.

Ring Rows: The rings will be set at a standard height and width for all athletes and may not be moved. The athlete’s feet MUST be directly below the rings. The athlete’s body must remain rigid throughout all reps. At no point may the athlete “kip” and use their hips to assist them in pulling up. The repetition begins with the athlete leaning back to full extension of the arms before they may pull back up to finish with the rings touching the side of their chest at the top. The repetition will be credited at the top of each pull, however the athlete must lean completely back to full extension every rep before pulling back up. **any Scaled division athletes who choose to utilize a ring row for this event may not score higher than teams who only perform pullups. 

Pullups: This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but any grips containing a dowel will not be permitted.

Bar Muscle Ups: The rep must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. At NO point may the athlete’s feet rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out in the support position above the bar, with the shoulders over or in front of the bar. The athlete must pass through some portion of a dip before locking out over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar during the rep. Removing the hands and resting in the support position on top of the bar is not allowed.

Deadlift: Every rep begins with the barbell on the ground. The athlete’s grip must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout the movement and the athlete may NOT bounce the bar off the floor. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.

Event #4

Hangman’s Carry- CAP: 10 Minutes

30 TTB**

200 ft Bear Hug Sandbag Carry (150/ 100)(100/ 75)

20 C2B**

100ft Bear Hug Sandbag Carry(150/ 100)(100/ 75)

10 BMU**

50ft Bear Hug Sandbag Carry(150/ 100)(100/ 75)

**Scaled- Rd 1- Hanging Knee Raises, Rd 2- Ring Rows, Rd 3- Pullups

WORKOUT FLOW: At the start of the workout all athletes will be on their start mat. At the call of 3-2-1- GO the athlete will move forward to the rig where they will begin work on their round of 30 required gymnastics. When all 30 repetitions are completed the athlete will move forward to their sandbag to begin the 200 ft bear hug sandbag carry. Once the carry distance is complete the athlete will move back to the rig where they will complete 20 of their required gymnastics. When all 20 repetitions are complete the athlete will move back to their sandbag to complete the 100 ft bear hug sand bag carry. Once that distance is complete, the athlete will move back to the rig for the final set of 10 required gymnastics before moving to the sandbag for the final 50 ft bear hug sandbag carry. When the final carry distance is complete the athlete will drop their sandbag and run to their start mat to stop their time. 

MOVEMENT STANDARDS: 

Toes To Bar: The repetition begins with the athlete hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar at the bottom of the rep and the rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but any grips containing a dowel will not be permitted. Overhand, underhand, or mixed grips are all permitted.

Hanging Knee Raises: The repetition begins with the athlete hanging from the pullup bar with arms extended. The heels must be brought back behind the bar at the bottom of the rep and the rep is credited when the athlete raises both knees together up towards the chest until the top of the knee clearly passes the athlete’s hip crease. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but any grips containing a dowel will not be permitted. Overhand, underhand, or mixed grips are all permitted.

Pullups: This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but any grips containing a dowel will not be permitted.

Chest To Bar Pullups: This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted. The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but any grips containing a dowel will not be permitted.

Bar Muscle Ups: The rep must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. At NO point may the athlete’s feet rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out in the support position above the bar, with the shoulders over or in front of the bar. The athlete must pass through some portion of a dip before locking out over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar during the rep. Removing the hands and resting in the support position on top of the bar is not allowed.

Bear Hug Sandbag Carry: The carry will begin with the athlete’s feet clearly behind the start line for the carry distance and will end when both of the athlete’s feet have crossed the finish line at the end of the required distance. All carries will be completed in 25ft increments. Athletes MAY drop their sandbag inside of each 25ft increment without penalty, but the sandbag must be in the approved carry position before forward progress of the distance can begin. The athlete’s feet must clearly pass the tape at the end of each increment before being able to turnaround. If in the event an athlete turns around prior to both feet clearly crossing the tape line, the athlete will be called back behind the line prior to being able to make forward progress on the next increment. 

The only acceptable hold position for each sandbag carry will be a bearhug hold. The sandbag must be held entirely on the front of the body, supported with the arms only and must remain lower than the chin and above the thighs for the duration of the carry. The athlete’s hands and arms can be positioned anywhere they would like on/around the bag in one or more of the following holds:

Interlocking of fingers, arms and wrists is permitted.
Hitching to regain control is permitted as long as the bag stays in the approved position on the body.
The carry is complete as soon as the athlete passes the finish line after completing the required distance for that round. The athlete will be given a no rep if the sandbag leaves the approved hold position, touches the thighs, moves above the chin or onto the shoulder during forward progress. If the athlete needs to regrip the bag, forward progress must stop.

Event #1

Linda Frankenstein- CAP: 20 minutes

10-9-8-7-6-5-4-3-2-1

DB Bench Press (50/35) (35/20)

Deadlift (135/95) (95/65)

Squat Clean (135/95) (95/65)

1 barbell, 1 bench, 1 set of dumbbells per lane. Athletes will utilize the same barbell for the deadlifts and the squat cleans. All divisions must squat clean.

WORKOUT FLOW: The athlete will begin on their start mat. At the call of 3-2-1 go, the athlete will move forward to their bench and perform the required number of DB Bench Press before moving forward their barbell and performing the required number of Deadlifts before completing the required number of squat cleans. The workout will continue in the way until the athlete has completed the rounds of 10-9-8-7-6-5-4-3-2-1 and then finishing on their stop mat. 

MOVEMENT STANDARDS: 

DB Bench Press: Each repetition starts with full extension of the arms with both dumbbells over the torso. Both feet must remain on the floor throughout the entire rep. The shoulders and buttocks must remain in contact with the bench throughout the rep. During the lift, if the feet come off the floor at any point, or the shoulders and/or buttocks come off the bench, the repetition will not count. The The athlete may NOT pause or rest with the bar on the torso. The rep counts when the arms return to full extension with the bar over the athlete’s torso.

Deadlift: Every rep begins with the barbell on the ground. The athlete’s grip must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout the movement and the athlete may NOT bounce the bar off the floor. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. 

Squat Clean: The barbell begins on the ground. Touch and go is permitted, however bouncing or dropping and catching the barbell on the rebound is NOT acceptable. Once dropped, the barbell must settle on the ground before the athlete may begin the next repetition. The athlete must pass through a full squat with hips below the knees every repetition. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Event 2: Run for your lives

10:00 on the clock

3a.) 800m (Rx/Masters) /600m (Scaled) run together for time : time for the run is when BOTH partners have entered mat to start BB complex 

3b). Remaining time :  Barbell complex: 1 Snatch grip DL + 1 Hang Power snatch + 1 full squat snatch (scaled may power or squat snatch)

WORKOUT FLOW: The workout begins with both athletes on their start mat. At 3-2-1- GO both athletes will head out for their run distance. Both athletes must run together and the time for the run is credited when both athletes have returned to their start mat. Once both athletes have completed the run distance they are free to move on to begin their max barbell complex. No preloading of the barbell will be permitted prior to the workout beginning. Both athletes will have the remainder of the time on the running 10 minute clock to establish a max weight 1 snatch grip deadlift + 1 hang power snatch + 1 full squat snatch. 

MOVEMENT STANDARDS: 

Run: There is no official standard for running, provided both athletes stay inside the assigned track and run the assigned distance for their division

Snatch Grip Deadlift: The repetition begins with the bar on the ground. With a wide, snatch grip, the athlete deadlifts the barbell off the ground. The deadlift portion of the complex will be credited when the athlete’s hips, knees, and arms are extended and the shoulders are behind the barbell. The athlete may then proceed to the hang power snatch portion of the complex. 

Hang Power Snatch: The hang power snatch portion of the complex may begin when the athlete has been credited. After the bar has been deadlift from the ground, the athlete may perform their hang power snatch in any position ABOVE the knee and below the hip. Only Hang power Snatch is permitted in this portion of the complex. The rep is counted when the athlete’s hips, knees, and arms are extended and the bar must be over the middle of the body, or slightly behind, when viewed from profile.

Squat Snatch: Once the athlete has been credited with the hang power snatch portion of the complex, the athlete will go directly into the squat snatch portion of the complex. The barbell is required to touch the ground and must be lifted overhead in one motion. The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will NOT be allowed. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.

Athletes MAY receive assistance loading the bar between complex attempts. **Scaled Divisions MAY power or squat the full snatch. 

Event 2: Run for your lives

10:00 on the clock

3a.) 800m (Rx/Masters) /600m (Scaled) run together for time : time for the run is when BOTH partners have entered mat to start BB complex 

3b). Remaining time :  Barbell complex: 1 Snatch grip DL + 1 Hang Power snatch + 1 full squat snatch (scaled may power or squat snatch)

WORKOUT FLOW: The workout begins with both athletes on their start mat. At 3-2-1- GO both athletes will head out for their run distance. Both athletes must run together and the time for the run is credited when both athletes have returned to their start mat. Once both athletes have completed the run distance they are free to move on to begin their max barbell complex. No preloading of the barbell will be permitted prior to the workout beginning. Both athletes will have the remainder of the time on the running 10 minute clock to establish a max weight 1 snatch grip deadlift + 1 hang power snatch + 1 full squat snatch. 

MOVEMENT STANDARDS: 

Run: There is no official standard for running, provided both athletes stay inside the assigned track and run the assigned distance for their division

Snatch Grip Deadlift: The repetition begins with the bar on the ground. With a wide, snatch grip, the athlete deadlifts the barbell off the ground. The deadlift portion of the complex will be credited when the athlete’s hips, knees, and arms are extended and the shoulders are behind the barbell. The athlete may then proceed to the hang power snatch portion of the complex. 

Hang Power Snatch: The hang power snatch portion of the complex may begin when the athlete has been credited. After the bar has been deadlift from the ground, the athlete may perform their hang power snatch in any position ABOVE the knee and below the hip. Only Hang power Snatch is permitted in this portion of the complex. The rep is counted when the athlete’s hips, knees, and arms are extended and the bar must be over the middle of the body, or slightly behind, when viewed from profile.

Squat Snatch: Once the athlete has been credited with the hang power snatch portion of the complex, the athlete will go directly into the squat snatch portion of the complex. The barbell is required to touch the ground and must be lifted overhead in one motion. The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will NOT be allowed. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.

Athletes MAY receive assistance loading the bar between complex attempts. **Scaled Divisions MAY power or squat the full snatch.

Event #2

The Devil's Rejects

AMRAP x 14 minutes

Run 200 Meters

10 Double Dumbbell Devil’s Presses (RX- 50/35) (Masters/ Scaled- 35/20) 

30 Double Unders**

WORKOUT FLOW: The workout begins with the athlete on their start mat. At the call of 3-2-1- GO the athletes will begin their 200 meter run. When the athlete returns from the run they will begin their 10 double dumbbell devil’s presses before moving onto their 30 Double Unders. The athlete will continue to accumulate rounds of 200 meter runs, 10 Devil’s Presses and 30 DUs until the 14 minutes is complete.

MOVEMENT STANDARDS: 

Run: All athletes will run 200 meters

Double Dumbbell Devil’s Presses: Athletes will start each repetition with the dumbbells on the ground. The athlete will grab each dumbbell on the handles of the dumbbell as they drop to the ground to perform a burpee. The chest must make contact with the floor during each repetition. The chest coming to rest on top of the heads of the dumbbells will NOT count. The athlete will then jump to their feet with the dumbbells in hand and snatch or swing both dumbbells from the floor simultaneously. The rep will be credited when both dumbbells are locked out overhead finish with hips, knees, shoulders, and arms at full extension. The athlete may “swing” the dumbbells between their legs or outside their legs to help to build momentum to get them overhead. A Dumbbell Clean and Jerk is NOT permitted after the burpee portion of the movement. At no point should the dumbbells stop moving once they leave the floor. 

Double Unders: **RX and Master's Divisions are required to do DUsThis is a standard double under jump rope where the rope passes under the feet twice during a single jump. The rope must always spin in a forward direction. The athlete may chose to do 1 or more single jumps before beginning their double unders, however only double unders will count for RX and Master’s Divisions

Single Unders: For scaled divisions, the rope passes under the feet once for each jump.