CAVEFIT GAMES - SAME SEX PAIRS

On 3,2,1 go one athlete will begin their 500/400m ski erg effort, once completed they will move straight into 500/400m Row. Once they start their final bike effort athlete two will then start their ski erg effort completing in a waterfall format.

Score= Time

Gale Force: 12:00 Window

On 3,2,1 go both athletes will perform a 200m run, for the remaining time until 2:00 Everyday athletes will perform deadlifts and Elite will perform cleans. When the clock hits 2:00 athletes will rest until 3:00, on 3:00 both athletes will perform a 400m run, for the remaining time until 6:00 both athletes will perform their deadlifts / cleans again. On 6:00-7:00 athletes will rest, on 7:00 athletes will complete a final 600m run, for the remaining time until 11:00 athletes will complete their final efforts on deadlifts/cleans.

The final 600m run is a scored event, your score is the time it takes for both athletes to return.

In your pairs you can decide the load in which you choose to use, load can NOT be changed between the intervals. How you choose to split your reps is entirely down to you. For a good deadlift rep to count hips must be fully extended at the top of the rep with shoulders behind the bar and arms locked. On the cleans athletes may perform either power or squat reps. Athletes must stand tall with hips fully extended and feet underneath shoulders for the rep to count.

Score= Part 1: Weight on Bar X Repetitions

Part 2: Time

Grip and Rip: 15:00 AMRAP

On 3,2,1 go both athletes will perform 21 synchro dumbbell snatches, once 21 reps are complete both athletes will perform a 50ft walking DB lunge (2x25ft). Following the lunge, as a pair you will perform 15 burpee box jump overs, both athletes must have completed the lunge lengths before they start. Upon completion of the BBJO another 50ft lunge will be performed this time with the dumbbell in the front rack position, following the lunge, everyday female athletes will perform 9 Sandbag GTOS as a pair, everyday male and female will perform 9 rope climbs as a pair and elite male will perform 9 seated legless rope climbs. Following the 9 reps of each respective movements both athletes will complete a final 50ft lunge with the dumbbell in the overhead position before they begin the second round of 21 DB snatch.

For the dumbbell Snatch athletes must be synchro at both the bottom and top of the rep, only one head of the dumbbell must touch the ground, hips must be open and arm fully extended at the top. On the lunges the back knee must touch the ground and hip must be open and fully extended at the top. Sandbag reps for the GTOS must cross the shoulder and not move around the body.

Score= Reps accumulated

Rack City: 16:00 Time Cap

Everyday Athletes: On 3,2,1 go both athletes will have a 16 minute window to find a 3 rep max shoulder to overhead and 5 rep max back squat. For the shoulder to overhead athletes may strict press / Push Press / Push Jerk / Split Jerk and behind the neck jerk. For a rep to count you must be tall with hips fully extended, feet underneath the shoulders and elbows locked. On the Back Squat athletes must break 90 degrees, with their hip crease sitting in line or underneath their knees.

Elite Athletes: On 3,2,1 go both athletes will have a 16 minute window to find a heavy complex of 2 x Hang cleans + 1 x Jerk and 3 rep max front squat. On the complex both power and squat hang cleans are permitted and athletes may strict press/ push press/ push jerk / split jerk. For a rep to count athletes must stand tall following each clean and finish tall with hips fully extended, feet underneath the shoulders and elbows locked after the jerk. On the Front squat athletes must break 90 degrees, with their hip crease sitting in line or underneath their knees.

Score = Total Accumulated Load across the two lifts