The Humble Games Summer Throwdown

AMRAP

90 Seconds

RX

Bar Muscle-Ups

Novice

Chin-Over-Bar Pullups

When the running clock hits 8 minutes (6 minutes for 1A + 2 min rest), WOD 1B begins:

**7 YEARS OF GROUNDED CROSSFIT - ANNIVERSARY WOD**

WOD 1B - AMRAP

7 MINUTES

RX

7 Synchronized Thrusters (95/65)

7 Synchronized TTB

NOVICE

7 Synchronized Thrusters (65/45)

7 Synchronized K290

**Thrusters are considered synchronized when both athletes are at the top of the movement (overhead) at the same time, and toe-to-bar are synchronized at the top of the movement (toes touching the bar). For NOVICE, the synchro will be knees above the hip crease.

FOR TIME

- 10 Min Time Cap -

150 Wall Ball Shots

RX (30/20) / NOVICE (20/14)

Then,

RX

8 Squat Cleans (185/125)

6 Squat Cleans (205/145)

4 Squat Cleans (225/155)

2 Squat Cleans (245/165)

NOVICE

8 Squat Cleans (95/65)

6 Squat Cleans (115/85)

4 Squat Cleans (135/95)

2 Squat Cleans (155/105)

Workout Flow

At 3,2,1..Go! Teams will move to the wall and begin the Wall Ball Shots. After 150 total reps have been completed, they will move to the barbell and complete the Clean ladder, starting with 8 reps at the lightest weight, dropping 2 reps and adding weight for each successive set. The workout is over when all clean reps have been completed. Teams may switch which athlete is working at any point during the workout. Teams will be responsible for adding weight to their barbell.

6 Rounds - For Time

- 10 Minute Time Cap -

RX

20-40-60-80-100-120 Double Unders

8 Box Jump Overs (24"/20")

4 DB Devil's Press (50lb/35lb)

Novice

40-80-120-160-200-240 Single Unders

8 Box Jump Overs (24"/20" - Step Overs Allowed)

4 DB Devil's Press (35lb/20lb)

Workout Flow

On 3-2-1... Go! Teams will begin by performing 20 Double-Unders (40 Single-Unders for Novice). After the jump rope movement is complete, Athlete 1 will perform 8 Box Jump Overs followed by 4 DB Devil's Press. This is 'Round 1'. Round 2 begins with 40 Double-Unders (80 Single-Unders), Followed by Athlete 2 performing the 8 Box Jump Overs and 4 DB Devil's Press.

The jump rope reps increase each round, but the Box Jump Overs and Devil's Press remain the same. Either athlete may perform the Double-Unders and teams may switch whenever they want, but teams must alternate which athlete performs the Box Jump Overs and Devil's Press each round. This pattern will continue until all 6 rounds have been completed, or the 10-minute time cap has elapsed.

**STILL NEEDS TESTING ADJUSTMENTS***

For Time

- 3 Minute Time Cap -

Partner 1:

15/12 Cals Bike

Sled Push (400/310), (310/240)

14 Deadlifts (225/155), (155, 105)

Partner 2 (reverse order):

14 Deadlifts

Sled Push

15/12 Cals Bike

Workout Flow

Partner 1 will begin the floater by performing the prescribed assault bike calories, then sled push down the turf ONCE, then perform their deadlifts. Partner 1 will then tag Partner 2 who will complete the same work but in reverse order: deadlifts, sled, then assault bike.

WOD 1A + 1B (15 Minute Running Clock)

WOD 1A - Max Snatch

6 Minutes to Find...

Partner 1: Power Snatch

Partner 2: Squat Snatch

Score is combined total weight. 

Partner 1 and Partner 2 will work to find their max lift for their respective movement (one partner performs a power snatch, the other performs a squat snatch). Teams will use the same barbell, so only one athlete is lifting at a time.

Teams may alternate between working athletes. An example sequence might be: Partner 1 lifts (Power) then Partner 2 (Squat), then Partner 1 again at a heavier weight, and then partner 2 again at a heavier weight.

**YOU MUST TELL YOUR JUDGE PRIOR TO THE EVENT WHICH ATHLETE WILL BE PERFORMING THE POWER AND WHICH ATHLETE WILL PERFORM THE SQUAT. YOU CAN NOT SWITCH DURING THE EVENT.

When the 6 minutes has elapsed, there is a 2 min rest, then teams move on to WOD 1B...

RX

3 rounds [Together, One Working]:

20 Pistols
12/7 Sandbag Toss (100lb for both RX genders)

Then [Each, Both Working, Follow The Leader]:

60 ft SA KB OH Lunge (53/44)

Then [Each, One Working]:

10 S2OH (2xKB)

20ft HSW

Then [Together]:

6/4 Rope climbs

-30s rest-

FINAL PART 2

NOVICE

3 rounds [Together, One Working]:

20 KB Goblet Squats (44/35)
12/7 dBall Toss (50lb dBall for both NOVICE genders)

Then [Each, Both Working, Follow The Leader]:

60 ft SA KB OH Lunge

Then 2 Rounds [Each, One Working]:

10 S2OH (2x KB) (44/35)

20ft OH KB Walk

Then [Together, One Working]:

10/7 Rope Up-Downs

-30s rest-

FINAL PART 2