THE HUMBLE GAMES INDIVIDUAL

5 Rounds For Time - 15 Minute Time Cap

5 Burpees over Rower

10 Calorie Row

15 Snatches (RX/Masters - 95/65) (Novice 65/45)

*Workout Flow

ON 3, 2, 1, Go!... Athletes will perform 5 burpees over their rower, and then sit on their rower to earn 10 calories. Athletes may set up their rower before the heat begins. Once the 10 calories are completed, the athlete will move to their barbell and perform 15 snatches. The athlete will complete this work 4 more times for a total of 5 rounds. Score is time to complete all 5 rounds.

*Standards

The burpee begins by standing tall at "Go!" and then the athlete may jump OR step back, as long as both the chest and thighs touch the ground. The athlete may then jump up OR step up before jumping over the rower. A two-foot takeoff is not required when jumping over the rower, but both feet must be off the ground at the same time. Novice athletes may choose to jump OR step over the rower.

When performing work on the rower, "coasting" is permitted, but athletes may not get off the rower until the display reads 10 calories. Judges will reset the rower display.

For the snatch, the barbell will start on the ground and return to the ground before each repetition. The repetition is complete the barbell is directly over the body with elbows, hips, and knees extended and locked out. Power snatches, muscle snatches, and squat snatches are all permitted.

AMRAP - 6 Minutes

2-4-6-8-10....

Alt. Pistols (RX), KB Goblet Squat (Masters 53/35, Novice 44/26)

Chest-to-Bar Pull-ups (RX/Masters), Ring Rows (Novice)

- Rest 1 Min -

Continue with WOD 2B

*Workout Flow

ON 3, 2, 1, Go!... Athletes will begin by performing 2 Pistols (RX), alternating legs for each rep, or 2 KB goblet squats (Masters/Novice). The athlete will then perform 2 chest-to-bar pull-ups (RX/Masters) or 2 ring rows (Novice). The next round continues with 4 reps of each, then 6 sets of each, and so on. The pattern continues until the 6-minute time cap has concluded. WOD 2A is scored as total reps completed. During the 1 minute rest, athletes will move to the barbell for WOD 2B.

*Standards

The Pistol squat will begin with Athletes standing tall, and then squatting with one leg until the hip crease is below the top of the knee, and then standing back up, using only the one leg, until full extending of the knee and hip is achieved. The Athlete will then alternate to the opposite leg.

The Kettlebell (KB) Goblet Squat will begin with Athletes standing tall, with hips and knees fully extended, while holding the KB with both hands. The Athlete will then squat until the hip crease is below the top of the knees, and then return to the starting position for a good rep. The KB may be in contact with the chest during the reps.

The Chest-to-Bar Pull-up begins with Athletes hanging from the bar at full extension with their feet off of the ground. The rep is good when the Athlete's chest makes contact with the bar at the collarbone or below.

The Ring Row will begin with Athletes placing their heels in front of the taped line, and lowering their body until their arms are straight or fully extended. The rep is good when Athletes pull their body up until their chest makes contact with the rings. The Athlete's body must remain in a relatively straight line from shoulders to the ankle during each rep. No "kipping" of the hips during the rep is permitted. Rings will be hung 34" from the ground.

After 1 Minute Rest

6 Minutes to Find Heaviest Load Of:

3 Deadlifts +

2 Hang Cleans +

1 Jerk

*Workout Flow

After the 1-minute rest concludes, the Athlete will begin to find their max load of the complex. Athletes have as many attempts as they want within the 6-minute time cap.

*Standards

The barbell will be empty to start, and Athletes are solely responsible for adding weight to their bar and confirming that weight with their Judge. Once the bar is picked up, the entire complex must be completed without releasing the bar for the weight to be scored. As long as the barbell is picked up before the clock runs out, the Athlete may finish their lift.

When performing the Deadlifts, the bar must come in contact with the ground, and the athlete must move continuously when making contact, with no pauses or grip readjustments. Athletes may only readjust their grip while holding the bar (ie. at the hip).

When performing the Hang Cleans, Athletes must come to a full extension of the knees and hips at the top of the movement with the bar in the front rack position (elbows in front of the bar), before bringing the bar back down to perform their second rep. Regrips while holding the bar are permitted.

The Jerk begins with the barbell at the shoulders in the front rack position. Any variation of a shoulder-to-overhead is permitted, such as a push press, push jerk, or split jerk. The rep is good when the athlete is standing tall, feet together, with their knees, hips, and elbows locked out with the barbell directly over the top of their head.

1 Rope Climb (RX/M), 3 Rope Up/Downs (N)

20 GHD Situps (RX/M), Hanging Leg Lifts (N)

15 DB Snatch (RX 65/40 - Squat), (M 65/40 - Power), (N 40/25 - Power)

10 Box Jumps (RX/M 30/24), Step Ups (N 24/20)

1 Rope Climb (RX/M), 3 Rope Up/Downs (N)

*Athletes (for all divisions) do not have to alternate arms. RX athletes can power snatch into an overhead squat.

For Time - 9:00 Time Cap

12-9-6-3

Handstand Push-Ups (Rx/Masters), Wall Walks

Thrusters (115/75 - Rx) (95/65 - Masters), (75/55 - Novice)

*20 Double Unders after each round (Rx/Masters), 30 Single Unders (Novice)

*Workout Flow

ON 3, 2, 1, Go!... Athletes will move to their assigned wall space and perform 12 Handstand Push-Ups followed by 12 Thrusters. Athletes will then perform 20 Double Unders (RX/Masters) or 30 Single Unders (Novice). The following round is then 9 reps for the HSPU and Thrusters, but the jump rope reps remain the same. The pattern continues until athletes finish their 20 or 30 jump ropes after the round of 3 reps.

*Standards

The HSPU (RX/Masters) begins with arms locked out, heels touching the wall, hips open and body in line with the arms. The athlete will lower their head to the mat, and then press to return to the starting position for a good rep. Only heels may touch at the wall at the start and end of each rep. Strict or kipping is allowed.

Before the heat, Athletes will lay down with their feet touching the wall, as well as their chest and thighs on the ground, and arms to their side. Judges will place a strip of tape in front of the Athlete's shoulders. The Wall Walk (Novice) begins with the athlete lying down, with their chest, feet, and thighs touching the ground, and their hands in front of the tape. The Athlete will move their feet from the ground to the wall, and then move their heads behind the tape. The athlete will then return to the starting position and lift their hands off of the ground to signal completion of the rep. Feet must walk up the wall before moving hands past the tape, and the hands must move back in front of the tape before the feet come off of the wall. This standard is nearly identical (aside from the hand release part) to the 2021 Open Scaled standard for Wall Walks.

The Thruster begins by cleaning a barbell from the ground and performing a front squat into a lockout overhead. The hip crease must pass below the top of the knees in the squat, while the overhead press is completed when the knees, hips, and arms are fully extended. A squat clean into a thruster is permitted.

The Double Under is two rope spins below the feet each jump, while the Single Under is a single spin for each jump.