The Resolution Games

WOD 1 - “BELLA COMPLEX”
In 12 minutes 

For Max Load:

Clean

Shoulder to Overhead

Front Squat

Shoulder to Overhead

The score for this workout is the total weight of both partners successfully lifted for the complex.

Flow:

At the call of “3,2,1...Go!”, both Athletes will enter the workout floor and have 12 minutes to find their heaviest load of the following Complex: 1 Clean, 1 Shoulder to Overhead, 1 Front Squat, 1 Shoulder to Overhead. Only one Athlete may attempt the Complex at a time. The non-working athlete may assist with the addition and removal of weight. Each Athlete must complete the Complex without setting the barbell down prior to the completion of the second Shoulder to Overhead. Athletes may swap between Complex attempts as desired and there is no maximum number of Complex attempts. The minimum work requirement is one Complex attempt per Athlete. The barbells will be unloaded at the beginning of the workout and will be responsible for unloading the barbell upon completion of the workout. In order for the Complex to be considered successful under the time constraint, the barbell must be lifted prior to the time cap expiring.

Movement Standards:

Clean: The barbell begins on the floor. The Athlete may perform a Power Clean, Squat Clean, or Split Clean. The Clean is successful when the Athlete is at a full stand with knees locked out, hips at full extension, feet directly under the hips, and the barbell in the front rack position. 

Shoulder-to-Overhead: Athletes may perform a Strict Press, Push Press, Push Jerk, or Split Jerk. If performing a Push Jerk or Split Jerk, the Athlete must clearly show full extension of the knees and hips with the feet directly under the hips. In the overhead position, the Athlete must display control of the bar with arms fully extended and the barbell directly over top of the body. Athletes may also perform a Thruster movement here and move directly into their first Shoulder-to-Overhead.

Front Squat: The Athlete starts by bringing the barbell back down to the front rack position, where the bar is resting on the shoulders. Once the barbell is in the front rack position, the Athlete will squat, clearly showing a depth where the hip crease is below the knee. Upon achieving proper squat depth, the movement is completed when the Athlete returns to a full stand, with knees locked out, hips at full extension, feet directly under the hips, and the barbell in the front rack position. 

WOD 2 - “TORETTO”
13 min AMRAP

30/20 Bike Cals

30 DB Snatch synchro

30 BBJO/Burpee Step Over

30 T2B/HKR

The score for this workout is total reps completed during the 13 minute time domain.

Division Standards:

Male/Male Rx: 50# DB, Toes to Bar, 30” Box

Male/Male Scaled: 35# DB, Hanging Knee Raises, 24” Box

Male/Male Masters (40+): 50# DB, Toes to Bar, 24” Box

Male/Male Teenagers: 25# DB, Hanging Knee Raises, 24” Box

Female/Female Rx: 35# DB, Toes to Bar, 24” Box

Female/Female Scaled: 20# DB, Hanging Knee Raises, 20” Box

Female/Female Masters (40+): 35# DB, Toes to Bar, 20” Box

Female/Female Teenagers: 15# DB, Hanging Knee Raises, 20” Box

Flow:

At the call of “3,2,1...Go!” one Athlete will begin to accumulate 30/20 cals on the Echo Bike. Partners may switch as needed to complete the required bike cals. Upon completion of the bike cals, both Athletes will perform 30 Synchronized DB Snatches. Once the DB snatches are complete, the Athletes will work to complete 30 Burpee Box Jump Overs, again with one Athlete working at a time. The Athletes will then do 30 Toes to Bar or Hanging Knee raises, once again with only one Athlete working at a time. After completing 30 Toes to Bar or Hanging Knee Raises, they will work back to the 30 Burpee Box Jump Overs, then to the dumbbells to complete 30 more Synchronized DB Snatches, then back to the Echo Bike to complete another 30/20 cals. The Athletes will perform these movements in sequence as many times as possible for the duration of the workout. Athletes in the Scaled and Teenager Divisions will be permitted to step over the box. 

Movement Standards:

Echo Bike: Only one Athlete may work on the bike at a time. Athletes can switch as needed to complete the required cals. Athletes may adjust the bike seat during the switch but may not touch the monitor. Judges will be responsible for resetting the monitor each round. Athletes must remain on the bike until the judge signals that the accumulated cals have been completed. 

Synchronized DB Snatch: The dumbbell snatch starts with one head of the dumbbell on the ground.The Athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. Touch-and-go is permitted, however,  bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The Athlete may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition. At the top, the Athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the Athlete’s body (“lockout position”). Synchronization occurs and the rep is credited once both Athletes have reached the lockout position. Athletes may not receive any assistance in resetting the dumbbell.

Toes To Bar: Only one Athlete may work at a time. Athletes may switch as needed to complete the required reps. In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Hanging Knee Raises: Only one Athlete may work at a time. Athletes may switch as needed to complete the required reps. In the Hanging Knee Raise, the Athlete must go from a full hang to having the knees above the hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Burpee Box Jump Over: Only one Athlete may work at a time. Athletes may switch as needed to complete the required reps. The burpee box jump-over starts with the Athlete facing the box while touching their chest and thighs to the ground and finishes with the Athlete jumping over the box. Athletes may step or jump in and out of the push-up position. Each rep is counted when the Athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep. A two-foot takeoff is always required, and only the Athlete’s feet may touch the box. After landing on the box, the Athlete may jump or step off to the other side. Alternatively, the Athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the Athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box.

Burpee Box Step Over: Only one Athlete may work at a time. Athletes may switch as needed to complete the required reps. The burpee box step-over starts with the Athlete facing the box while touching their chest and thighs to the ground and finishes with the Athlete stepping over the box. Athletes may step or jump in and out of the push-up position. Each rep is counted when the Athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep. Only the Athlete’s feet may touch the box. When stepping over the box, the feet must pass over the box, not around it. There is no requirement to stand tall while on top of the box.

WOD 3 - “ATLAS SHRUGGED”
12 min AMRAP

30/20 Cal Row 

10 DBall Squat 

10 Pull-up/Ring Row 

*couplet increases by 5 reps every round 

The score for this workout is total reps accumulated during the 12 minute workout. 

Division Standards:

Male/Male Rx: 30 Cal Row, 100# DBall, Pull-ups

Male/Male Scaled: 30 Cal Row, 70# DBall, Ring Rows

Male/Male Masters (40+): 30 Cal Row, 100# DBall, Pull-ups

Male/Male Teenagers: 30 Cal Row, 50# DBall, Ring Rows

Female/Female Rx: 20 Cal Row, 70# DBall, Pull-ups

Female/Female Scaled: 20 Cal Row, 50# DBall, Ring Rows

Female/Female Masters (40+): 20 Cal Row, 70# DBall, Pull-ups

Female/Female Teenagers: 20 Cal Row, 30# DBall, Ring Rows

Flow:

At the call of “3,2,1...Go!”, Athletes will begin to accumulate the required amount of row cals. Athletes may switch as needed to complete the required cals. Once the row cals have been completed, the Athletes will work to complete 10 DBall Squats and 10 Pull-ups/Ring Rows, with one Athlete working at a time. Upon completion of the 10 DBall Squats and 10 Pull-ups/Ring Rows, the Athletes will return to the rower to perform the same number of required row cals, then return to perform 15 DBall Squats and 15 Pull-ups, then return to the rower to accumulate the same number of cals as before. This sequence will repeat each round for the duration of the 12 minute workout timeframe, with the required row cals remaining static and the DBall squats and Pull-Up reps increasing by 5 per movement each round. 

Movement Standards:

Row cals: The movement begins with the athlete seated on the rower with both feet in the foot cradles. Athletes may adjust the damper but are not allowed to touch the monitor. The judge will be responsible for resetting the monitor each round. Athletes must remain seated on the rower until the judge signals that the required cals have been met. Only one Athlete may work on the rower at a time, Athletes may switch as needed to complete the required cals. 

DBall Squat: The movement begins with the DBall on the ground. The Athlete will lift the ball from the ground and perform a squat, clearly showing a depth where the hip crease is below the knee. Upon achieving proper squat depth, the movement is completed when the Athlete returns to a full stand, with knees locked out and hips at full extension. Athletes may choose to secure the DBall on their shoulder, behind their head, or in the bear hug position, as long as the ball does not touch the ground during the course of the squat. Athletes may choose to squat clean their initial rep provided that proper squat depth has been achieved prior to standing. Only one Athlete may work at a time and Athletes are permitted to switch as needed to complete the required reps. 

Pull-Up: This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Only one Athlete may work at a time. Athletes are permitted to switch as needed to complete the required reps. 

Ring Row: The movement starts with the Athlete’s arms in a locked out position and their feet visibly in front of the tape line. The repetition is credited when the rings make clear contact with the body. Both feet must remain in front of the tape line while performing the movement. Only one athlete may work at a time. Athletes are permitted to switch as needed to complete the required reps.