Gahanna Games

Workout #1 

“Pedals and Bells” 

For Time: 15 Min Time Cap

Partner 1: (Completes all work before Partner #2 goes)

50 Calorie C2 Bike 

40 KB (DB) Goblet Lunge

30 KB (DB) Hang Snatch  

20 KB (DB) Clean and Jerk 

Partner 2: (Goes after Partner #1 completes their work)

20 KB (DB)   Clean and Jerk

30 KB (DB) Hang Snatch

40 KB (DB) Goblet Lunge

50 Calorie Bike C2

Score: For Time (Reps at 15 min Time Cap: **1 Cal = 1 Rep)

Prime & Legend Athletes

RX Elite: #70/#53 KB

RX: #53/#35 KB

Int.: #53/#35 Dumbbell

Flow / Movement Standards:

Athlete #1 will begin by standing behind their bike.  At the call of “3, 2, 1 ... Go,” Athlete #1 will get on their bike to begin their 50 Cal. Athlete must remain on the bike until the bike monitor reads 50 Cal
KB (DB) Lunge: KB begins on the ground and must be taken to the GOBLET hold position before beginning the 1st rep. The lunge starts with your knees and hips fully extended with the kettlebell being held at the chest with both hands supporting. The kettlebell may NOT rest on one shoulder or be held in the hang position.  Athletes can step forward or backward for their lunge and the knee must make contact with the ground at the bottom of each lunge before returning to a full hip and leg extension.  Athletes must alternate their lunges. The rep is credited when the feet are together and the hips and legs are fully extended. 
KB (DB) Snatch:  Athletes will start with the KB/DB on the ground. The Athlete will then stand to full extension with the KB/DB in the hand. The athlete will snatch the KB/DB from the hang position and finish with it locked out overhead with hips, knees, shoulders, and arms at full extension; this will indicate a completed rep. The Athlete may NOT pause at the shoulders and press the KB/DB. The hang position will be designated as any position in which the KB/DB is below the hip but not touching the floor.  The reps DO NOT need to be alternating.
KB (DB) Clean & Jerk: Reps will be Alternating.  During the clean, the KB/DB begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used, as long as the KB/DB comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the KB/DB out overhead. The KB/DB must pass through the front-rack position before going overhead; snatching is not permitted. The rep is counted when the KB/DB is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. 

Workout #2 

“Sweat Drops Down My Walls” 

AMRAP 15: 

50 (35) Double Unders 

20 Wall Balls   

4 Wall Walks  

Divide any way you wish:  1 Person Works, 1 Person Rests

Score: Rounds & Reps

Prime & Legend Athletes

RX Elite:  #30/#20 Lb WB 10/9 Ft Target: 50 DU

RX.: #20/#14 Lb WB 10/9 Ft Target: 50 DU

Int.: #20/#14 Lb WB 10/9 Ft Target: 35 DU

Flow / Movement Standards:

Athletes will begin by standing with their backs to their jump rope.  At the call of “3, 2, 1 ... Go,” Athletes will pick up their jump ropes to begin the workout
Double Unders - This is a standard double- under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
Wall Balls:  WB will remain on the ground until  “3, 2, 1 ... Go,”  Athletes must squat below parallel with the hip crease below the knee. A successful rep ends when the ball touches the target with no part of the ball touching below the division height line. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Wall Walks:  The rep begins with hands (fingers are ok) touching the tape line furthest from the wall. Chest, feet and thighs must be on the floor at this point and hands cannot move until feet come off the floor. You must walk your hands in towards the wall until they are both touching the tape marker closest to the wall. Only then can you begin to come back down. Walk your hands back out to touch the tape furthest away from the wall, to resume the position you started in; lying down with chest, feet and thighs touching the floor. Your feet cannot return to the ground before your hands have touched the tape.

Workout #3 

“Rowmeo & Burpiette” 

3 Rounds:

500M Row

Synchro Burpee Over Rower

Score: For Time / (Reps @ 9:00 Min Time Cap: **1 Meter = 1 Rep)

Prime & Legend Athletes

RX Elite: 20 Burpee over Rower (2 Feet Take Off)

RX: 15 Burpee over Rower (2 Feet Take Off)

Int: 10 Burpee over Rower (May step over the Rower)

Flow / Movement Standards:

Athletes will begin by standing behind their rower and at the call of “3, 2, 1 ... Go,”  Athlete 1 will sit on the rower to begin the first 500M. Athletes can break up row as they wish.  Athletes must remain on the rower until 500M is registered on the monitor. Athletes will then complete their Synchro Burpees over the Rower.  Rowers must be re-set by the Athletes after each round.
Each burpee must be performed facing the Rower. The athlete’s chest and thighs must be touching the ground at the bottom of the rep. Both athletes’ chests must be on the floor at the same time for the rep to count. 
The athletes must jump over the Rower from both feet and land on both feet to complete the rep which includes the last rep. Single-footed jumping or stepping over is not permitted in the Rx Elite and Rx’d divisions.
For the Int. Division, stepping over the rower is permitted.

Workout #4 

“Math is Hard” : FLOATER WOD

10 minutes to find Max Lift:

Partner 1; 1 RM Clean and Jerk 

Partner 2: 1 RM Snatch     

Score: Total combined weight for lifts

Flow / Movement Standards: 

Athletes will begin by standing off their platform with an empty Barbell.  At the call of “3, 2, 1 ... Go,” both Athletes will move onto the platform. One Athlete will complete a Snatch for max load and one Athlete will complete a Clean and Jerk for max load. The Athletes will be allowed as many attempts as they want within the 10 minute time cap. The Athletes may not switch movements. Attempts are allowed to be made in any order. Clips are required on the Barbell for each lift to count.   Each official lift must be announced by the athlete with the weight declared and verified for the judge to score.  The judge will signal once the rep is complete, to indicate that all requirements for the lift have been met.  
Snatch - The Athlete will move the bar from the ground to overhead in one smooth motion. Stopping at the shoulder is not permitted. You may Power Snatch or Squat Snatch your lift.  The rep will be completed when the Athlete stands up to full extension with the bar overhead and both feet under hips. The athlete may not touch the platform with any part of the body other than the feet. Hang snatch is not allowed
Clean and Jerk - The Athlete will move the bar from the ground to the shoulder in one smooth motion. The Athlete will then take the bar from the shoulder to overhead. You may Power Clean or Squat Clean your lift, Jerk and / or Split Jerks are permitted.  The rep will be completed when the Athlete stands up to full extension with the bar overhead, arms, hips and knees fully locked out and both feet under the hips. The athlete may not touch the platform with any part of the body other than the feet. Hang clean is not allowed.

Workout Final 

“Da Final!!” 

For Time: 16 Min Time Cap

ELITE DIVISION

12 Chest to Bar Pull-ups

12 Hang Power Cleans 135/95

9 Bar Muscle-ups 

9 Power Cleans 155/115

6 Ring Muscle-ups

6 Squat Cleans 185/135

6 Ring Muscle-ups

6 Squat Cleans 185/135

9 Bar Muscle-ups

9 Power Cleans 155/115 

12 Chest to Bar Pull-ups 

12 Hang Power Cleans 135/95

Divide any way you wish: 1 Person Works, 1 Person Rests

Score: For Time (Reps @ 16 Min Time Cap)

For Time:  16 Min Time Cap

RX DIVISION

12 Pull-up 

12 Hang Power Cleans 115/80 

9 Chest to Bar Pull-ups 

9 Power Cleans 135/95 

6 Bar Muscle-up

6 Squat Cleans 155/115 

6 Bar Muscle-up

6 Squat Cleans 155/115 

9 Chest to Bar Pull-ups 

9 Power Cleans 135/95

12 Pull-up 

12 Hang Power Cleans 115/80 

Divide any way you wish:  1 person Works, 1 person Rests

Score: For Time (Reps @ 16 Min  Time Cap)

Athletes will begin by standing by their Barbell with their backs to the Pull-up Bar.  At the call of “3, 2, 1 ... Go,”  Athletes will move into the rig to begin their pull-ups.
Barbells will be loaded with the starting weight for the Hang Power Clean.  Athletes WILL be responsible for changing their weights over the course of the workout.  Clips are required on the Barbell for each lift.
Gymnastics Movement Standards

Chin Over Bar Pull-up - This is a standard 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 feet off the ground. At the top, the chin must clearly break the plane of the pull-up bar. 
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 feet off the ground. At the top, the chest must clearly come into contact with the bar, below the collarbone. 
Bar Muscle Ups - This is a standard for the muscle up,  the Athlete must begin with, or pass through, a hang below the bar, with the arms fully extended and the feet off the ground. The heels may not rise above the height of the bar during the kip. The Athlete must pass through a portion of a dip and the elbows must be fully locked out while in the support position above the bar. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. The Athlete may not rest on the bar with any part of the body touching except the hands. The hands must remain on the pull-up bar at all times. 
Ring Muscle Ups - This is a standard for the ring muscle up.  The athlete must begin with or pass through a hang below the rings, with the arms fully extended and the feet off the ground. The heels may not rise above the height of the rings during the kip. The rep is counted when the elbows are fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. 
Barbell Movement Standards:

Hang Power Clean: Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. The bar may not be lowered past the knee after it has been deadlifted. If continuous reps are performed,the arms must reach full extension in the bottom of the hang position. Power cleaning the barbell from the ground in one continuous motion is not permitted. Any variation of  the hang clean is acceptable (power,squat, split or muscle), as long as the above requirements are met.  The rep is complete when the athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended,before the repetition is counted.
Power Clean: Each repetition must start from the floor. Power cleaning the barbell from the ground in one continuous motion is required.  The rep is complete when the athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended,before the repetition is counted.
Squat Clean:  The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hip crease below the knees. Receiving the barbell in the bottom of the squat IS required; a power clean followed by a front squat WILL NOT be permitted. 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.