Cactus Games

"DT":
5 rounds for time: 

12 deadlifts

9 hang power cleans 

6 push jerks 

Individuals: 155/105#

Masters: 135/95#

8 min time cap 

DT Standards: 
12 deadlifts 
9 hang power clean 
6 push jerks 

The deadlift starts every rep with the barbell on the ground, the rep is credited when the hips and knees reach full extension with the head and shoulders behind the bar. No bouncing the bar off the floor. 
The Hang Power Clean must start with a full deadlift OR after the 12th completed deadlift. Once full extension is shown the barbell is cleaned up to the shoulder. The rep is credited when the athlete stands to full hip and knee extension with the elbows CLEARLY in front of the bar. The bar is then lowered anywhere above the knee until 9 reps are completed. 
The Push Jerk starts with the barbell resting on the shoulder in the front rack position. Press the barbell overhead and receive the bar in a quarter squat with elbows fully extended. The rep is credited when the athlete is standing with full knee and hip extension with the arms fully extended overhead. Split Jerks are NOT ALLOWED. All 6 reps must show control in the lockout position or a NO REP will be given. 

There will be a 2 minute transition between DT and Part 2. 

Athletes will have 6 minutes to establish a 3RM Clean and Jerk. 

At the call of 3, 2, 1 GO the barbell can be loaded to the athletes first attempt with collars on the end of the barbell. The barbell will start on the floor and will be cleaned to the shoulder. Power Cleans, Squat Cleans and Split Cleans are permitted. The rep is credited when the athlete shows full extenstion of the hips and knees and the bar is supported in the front rack position. Any style Jerk will follow the Clean as long as the required finish position is achieved. The rep is credited when the barbell is locked out overhead with the arms, hips and legs extended with feet together and in line. The athlete will then perform 2 more reps, touch and go style.

The barbell CANNOT rest on the floor or the set will not count and must be attempted again. If the athlete misses the Jerk, they can reattempt as long as the barbell is reracked into the front rack position. Control of the lockout must be shown on all three reps for the set to count. 

Teams of 3 RX: 

AMRAP 12: 

P1: DT 155/105#

P2: Row for Cals 

P3: Rest 

All three athletes start on their start line. On the call of 3, 2, 1, Go athletes will run to their respective stations and start their work. 

Rowing: Once the rower has started it can be working continuously until the AMRAP is over. Athletes DO NOT need to stop during transitions. 

DT Standards: 

12 deadlifts 

9 hang power clean 

6 push jerks 

The deadlift starts every rep with the barbell on the ground, the rep is credited when the hips and knees reach full extension with the head and shoulders behind the bar. No bouncing the bar off the floor. 

The Hang Power Clean must start with a full deadlift OR after the 12th completed deadlift. Once full extension is shown the barbell is cleaned up to the shoulder. The rep is credited when the athlete stands to full hip and knee extension with the elbows CLEARLY in front of the bar. The bar is then lowered anywhere above the knee until 9 reps are completed. 

The Push Jerk starts with the barbell resting on the shoulder in the front rack position. Press the barbell overhead and receive the bar in a quarter squat with elbows fully extended. The rep is credited when the athlete is standing with full knee and hip extension with the arms fully extended overhead. Split Jerks are NOT allowed. All 6 reps must show control in the lockout position or a NO REP will be given. 

SCORING: 

This workout will have 2 separate scores. 1 for Total Reps for DT as well as Total Calories Rowed

Athletes MUST finish at least an entire round of DT to trade spots. Athletes can choose to do more than 1 round before switching but cannot stop mid-round to switch. The rower can remain in continuous motion but EACH person must participate in each movement. For example: one teammate cannot stay on the rower for the entire 12 minutes. 

2 minute transition to PART 2 

"GWEN" 

P1: 15 UB Clean and Jerks 

P2: 12 UB Clean and Jerks 

P3: 9 UB Clean and Jerks 

There will be a 2 minute transition between DT and Gwen. 

Athletes will get 2 minutes to get their set of work done followed by a 1 minute transition. In the transition all teammates can help load/unload barbells for the next athlete. Collars MUST BE USED. 

At the call of 3, 2, 1 GO the barbell can be loaded to the athletes first attempt with collars on the end of the barbell. The barbell will start on the floor and will be cleaned to the shoulder. Power Cleans, Squat Cleans and Split Cleans are permitted. The rep is credited when the athlete shows full extenstion of the hips and knees and the bar is supported in the front rack position. Any style Jerk will follow the Clean as long as the required finish position is achieved. The rep is credited when the barbell is locked out overhead with the arms, hips and legs extended with feet together and in line. The athlete will then perform all reps touch and go style.

The barbell CANNOT rest on the floor or the set will not count and must be attempted again. If the athlete misses the Jerk, they can reattempt as long as the barbell is reracked into the front rack position. Control of the lockout must be shown on all reps for the set to count. 

If the athlete fails to get their required work in their two minute working window, they will receive a score of 0. 

SCORING: Total Weight Combined 

Teams of 3 Scaled: 

DT: 95/65# 

All other movement standards are the same 

Marston

AMRAP 5:

1 deadlift 315/225 

10 toes to bar 

15 lateral bar over burpees 

At the call of 3, 2, 1, GO athlete will run to their designated deadlift bar and complete 1 deadlift. The rep is credited when the athlete shows hip and knee extension with the head and shoulders behind the bar. The bar CANNOT be dropped from the top, lower the bar to the floor for the rep to count. Athlete will proceed to the pullup bar to complete 10 toes to bar. Athletes can use the J-Hook to get up to the bar they choose to use within their lane. A rep is credited when both feet touch the bar, at the same time, inside of the hands and the heels pass the uprights on the back swing. When finished, the athlete will start 15 lateral bar over burpees. Chest, stomach and thighs MUST touch the ground and a two foot take off over the bar on each rep is required. A one-foot hop over the bar will result in a no-rep and the entire burpee must be repeated. Athletes will keep working for 5 minutes and accumulate as many rounds and reps as possible.

Score is total number of reps completed

Masters RX: 255/175

Individual RX/Masters RX 

Run 

2 rounds: 

25 kipping C2B pullups 

25 handstand pushups

25 Double DB Squats 50/35

Tme Cap: 12 Min 

The workout will start outside in the parking lot, on the call of 3, 2, 1, Go athletes will take off and run the designated run course and back into the gym. The lane assignments inside will be first come first serve. ONLY KIPPING PULLUPS are allowed–athletes must show full extension of the elbow at the bottom and CLEAR contact below the clavicle at the top. Any grip is allowed. A clear change of direction must happen after contact at the top, you cannot “pull through” like a Butterfly Kip. Once 25 pullups are completed, the athlete will move onto 25 handstand pushups. Athletes must show full extension of the elbow at the top of the handstand. Strict or kipping handstand pushups are allowed as long as the palm stays within the designated box. Once an athlete finishes handstand pushups they will move onto 25 Double DB squats. Once the DB’s are cleaned onto the shoulder, athletes will squat until the hip crease is CLEARLY BELOW PARALLEL. Dumbbells must remain in a front rack position, the DB’s are not allowed to be stacked on the back or resting on the shoulders with the hands on top.  Once athletes are finished with the 25 DB squats they will complete another round of 25, 25, 25. Time will be noted once the second set of 25 DB Squats are finished. 

TOP 4 INDIVIDUALS 

15-12-9 Thruster 115/75

5-4-3 Rope Climbs 

TOP 4 MASTERS

12-9-6 Thruster 115/75 

4-3-2 Rope Climbs