The Hunger Games Ft. By CrossFit Kota

For Time- 15:00 Time Cap 

15/12 Echo Bike Calories (2 bikes per lane – athletes bike at the same time)
20 Synchro Alternating DB Snatch (50/35)
20 Synchro Wall Balls (20/14)
20 Synchro Toes-to-Bar

Two athletes work while one rests.
Rotation must follow:
AB → BC → CA

Each Athlete will complete 2 full rounds in the order listed above. 

Workout Explanation
This event tests synchronization, pacing, and communication. Teams must maintain rhythm
through synchronized movements while managing fatigue on the bike.
The partner rotation ensures equal work distribution, meaning every athlete must contribute
equally throughout the workout.
Teams that stay smooth on synchronized movements and keep bike transitions efficient will
separate themselves.

Intermediate
For Time- 15:00 Cap

15/12 Echo Bike Calories
20 Synchro Alternating DB Snatch (35/25)
20 Synchro Wall Balls (20/14)
15 Synchro Toes-to-Bar (1 athlete T290)
Two athletes work while one rests.
Rotation:
AB → BC → CA
Each athlete completes 2 working rounds in order listed above.

Division Requirement
At least two athletes must be able to perform Toes-to-Bar.

The third athlete must be able to perform Toes to 90°.

Scaled
For Time- 15:00 Cap
15/12 Echo Bike Calories
20 Synchro Alternating DB Snatch (25/15)
20 Synchro Wall Balls (14/10)
20 Synchro Knees-to-90°
Two athletes work while one rests.
Rotation:
AB → BC → CA

For Time
20 Minute Time Cap
Athletes work relay style.

Only one athlete works at a time.
Each athlete is assigned a skill movement for the entire workout:
Athlete 1 → Wall Walks
Athlete 2 → Handstand Push-Ups
Athlete 3 → Handstand Walk
Assignments must be declared before the workout begins.

Round 1 

Athlete 1

21 Thrusters 95/65
15 Burpees Over Barbell
9 Wall Walks

Athlete 2

21 Thrusters 95/65
15 Burpees Over Barbell
15 Kipping HSPU

Athlete 3

21 Thrusters
15 Burpees Over Barbell
60 ft Handstand Walk (15Ft increments- 5ft reset if fall)

Round 2

Athlete 1

15 Thrusters
9 Burpees Over Barbell
6 Wall Walks

Athlete 2

15 Thrusters
9 Burpees Over Barbell
9 Kipping HSPU

Athlete 3

15 Thrusters
9 Burpees Over Barbell
30 ft Handstand Walk

Round 3 – Final Sprint

Athlete 1

9 Thrusters
6 Burpees Over Barbell
3 Wall Walks

Athlete 2

9 Thrusters
6 Burpees Over Barbell
6 Kipping HSPU

Athlete 3

9 Thrusters
6 Burpees Over Barbell
15 ft Handstand Walk

Intermediate

Relay Style

Thrusters 75/55

Athlete assignments:

Athlete 1 → Wall Walks
Athlete 2 → Ring Push-Ups (Bicep to ring- 6 inches to the bottom of the ring to the floor.)
Athlete 3 → Handstand Push-Ups

Rounds follow the same structure as RX.

Scaled

Relay Style

Thrusters 55/35

Athlete assignments:

Athlete 1 → Push-Ups (Knees Allowed to abmat)
Athlete 2 → Push-Ups (abmat)
Athlete 3 → Wall Walks 6-4-2

Rounds follow the same rep structure as RX Besides SX Wall Walks. (SX wall walks will be standard wall walks)

Event 2 – Run for Your Life

AMRAP 16

MMF Teams

20/20/15 Cal Ski
100 Drag Rope Double Unders
20/20/15 Row Calories (All 3 row Together)
100 Chest-to-Bar Pull-Ups
800 m Team Run
Syncro Max Goblet Squats 50/35

FFM Teams

15/15/20 Ski Erg Calories 
100 Drag Rope Double Unders
15/15/20 Cal Row Calories (All 3 Row Together)
100 Chest-to-Bar Pull-Ups
800 m Team Run
Syncro Max Goblet Squats 50/35

Athletes may partition work however they choose unless otherwise stated.

All three athletes must complete the 800m run together holding the drag Rope. 

INT

AMRAP 16

MMF Teams

18/18/13 Cal Ski
200 Double Unders
18/18/13 Row Calories (All 3 Row Together)
75 Pull-Ups
800 m Team Run
Syncro Max Goblet Squats 35/25

FFM Teams

13/13/18 Ski Erg Calories
200  Double Unders
13/13/18 Cal Row Calories (All 3 Row Together)
75 Pull-Ups
800 m Team Run 
Max Goblet Squats 35/25

Athletes may partition work however they choose unless otherwise stated.

All three athletes must complete the 800m run together holding a drag Rope. 

SX

MMF Teams

18/18/13 Cal Ski
200 Singles
18/18/13 Row Calories (All 3 Row Together)
100 Ring-Rows
600 m Team Run
Syncro Max Goblet Squats 25/15

FFM Teams

13/13/18 Ski Erg Calories
200 Singles
13/13/18 Cal Row Calories (All Three Row Together 
100 Ring-Rows
600 m Team Run
Syncro Max Goblet Squats 35/25

Athletes may partition work however they choose unless otherwise stated.

All three athletes must complete the 600m run together holding the drag Rope.

Score is total Syncro Goblet Squats  

Transition
10:00–12:00

Athletes transition to Part B.

RX 
Part B – Strength Relay
13:00 Time Cap
Starting at 12:00

Relay style — one athlete works at a time. If a team gets capped, score will be total reps. (Farmers Carry Counts as 2, 1 rep for every 100m)

Each athlete completes:

200m Farmers Carry 50/35
30 American Kettlebell Swings 50/35 (arms, hips, knees fully locked out)
90 ft Sandbag Walking Lunges (66/44Lb)
Once Athlete 1 finishes, Athlete 2 begins.

Time stops when the final athlete crosses the finish line of the lunges.

INT 

Each athlete completes:

200m Farmers Carry 50/35
20 Eye Level Kettlebell Swings 50/35 (arms, hips, knees fully locked out)
90 ft Sandbag Walking Lunges (66/44Lb)
Once Athlete 1 finishes, Athlete 2 begins.

Time stops when the final athlete crosses the finish line of the lunges.

SX

Each athlete completes:

200m Farmers Carry 35/25
20 Chest level Kettlebell Swings 50/35 (arms, hips, knees fully locked out)
90ft Bodyweight Lunge

Once Athlete 1 finishes, Athlete 2 begins.

Time stops when the final athlete crosses the finish line of the lunges.

1RM Hang Clean
Bar must start above the knee
Athlete may catch in the squat or power position
Athlete must stand to full extension
Female lifts multiplied by 1.50
Score = Total Adjusted Combined Load