WODs

2019 Atomic Desert Games WODs

WOD 1

“Venom”

 

Men Individual: 

21-15–9 

Snatches (95lbs)

Overhead Squats (95lbs)

C2B Pullups

 

  • Bar moves forward after every round. 
  • 11min Time Cap

 

Rx Team: 

21-15-9

Synchronized Snatches (85/55)

Synchronized Overhead Squats

Syncrhonized Pullups

 

  • 2 teams consisting of 1 Male and 1 Female 
  • Any team may go first
  • Team 1 must complete all reps before tagging Team 2 to begin.
  • 16min CAP

 

Scaled: 

21-15-9

Synchronized Clean to Overhead (75/55)

Synchronized Front Squats

Box Jump Overs (24”/20”) (shared – not syncro)

 

  • 2 teams consisting of 1 Male and 1 Female 
  • Any team may go first
  • Team 1 must complete all reps before tagging Team 2 to begin.
  • 16min CAP

 

More info and standards coming soon.

WODs 2 & 3

“LFT HVY WLK FST”

Men Individual

1min Max Handstand Walk
4min Max Snatch
4min Max Clean & Jerk

WOD 2 Score is Handstand Walk Distance
WOD 3 Score is total Weight Lifted for both lifts.

 

Individual Standards

• Barbells must start empty.
• There is no transition time.
• 6′ lines will be used to measure distance.
• BOTH hands must start BEHIND LINE. BOTH hands must cross line. If you fall you have to start behind last completed line.

Weights

Plates available  will be as follows:
Pair of: 55’s, 45’s, 25’s, 15’s, 10’s, 5’s, 2.5’s = 360 for males
(No other weight configurations will be allowed so please practice accordingly)
If more weight is needed, a DG head judge MUST be notified in person by FRIDAY AUG 16

Rx Team

4min Men Max Clean*
1min Transition
4min Women Max Clean*

Sc Team

4min Men Max Clean*
1min Transition
4min Women Max Clean
* *there will be no handstand walk between ea lift for scaled

 

Team Standards

Handstand Walk
• Between ea lift a 24’ Handstand Walk must be performed by either athlete before ea lifted weight is counted.
• Both partners do not have to do HSW as long as one walk is performed per lift made.
lines are 12’ there and back.
• All 12’ must be completed unbroken. Or start back behind line.
• Feet (not hands) start behind line
• Both hands must be fully across line.
• Partner 1 may lift while Partner 2 handstand walks

Flow
• Only the team working may load weight.
• Barbells must start empty for male teams but may start loaded for female teams. Men must unload their own weight in time for women to start. If time is called the women must unload the rest of weight if not done already

Barbell layout
There will only be one barbell per gender (male bar & women’s bar)

Plates available  will be as follows:
Pair of: 55’s, 45’s, 25’s, 15’s, 10’s, 5’s, 2.5’s = 360 for males
(No other weight configurations will be allowed so please practice accordingly)
If more weight is needed, a DG head judge MUST be notified in person by FRIDAY AUG 16

Scoring

WOD 2 Score will be total of completed weight for men

WOD 3 Score will be total of completed weight for women

WOD 4

WOD 4

“Dreamwork”

 

Scaled

10min AMRAP

3 Rounds:

12 Team axel Deadlifts (see Deadlift description)

10 Team Burpee Over Bar

Then

50 Syncro Sprawling Devil’s Press (25’s/35’s) (Shared)

55 Cal Bike (35cals Men / 20cal Women) (Shared)

(ea team member must do at least 1 cal on bike)

 

 Rx

10min AMRAP

15-20-25-30-35…

Worm Thrusters

Burpees Over Worm

*Advance lunge between ea set 

 

 

Individual Men

8min AMRAP

15 Cal Bike

10 Devil Press (50s)

5 Deadlifts (345)

Teamwork makes the… “Dreamwork” This workout will be a test of communication and cohesiveness for the teams and be a very spicy grinder for the men.  

 

Scaled:

The event start with a 4 person axel deadlift.  The teams must line up on the bar with girls together and men together. The total weight of the bar will be 450lbs with 70lb more on the men’s side.  The bar itself weighs 110lbs. The team will work together at the same time while doing the Deadlifts & Burpees. Once completed with the 3 rounds they will move to the synchronized Sprawling Devil Presses. These will be performed in M/F partners, and the reps will be shared as needed between the teams of two.  Once complete the team will move on to the bike. The women will begin first and share 20cals leaving the men to finish the 35cals. If more time is left in the AMRAP the team will move again to the Deadlifts. Below is a sample video of the bar and the team deadlift movement along with the synchronized sprawling devil’s press

 

Rx:

The event will begin with the worm thrusters. Once the team completes the thrusters they will immediately do the burpees.  Once the burpees are complete, the team will clean the worm on to the same side shoulder and lunge approximately 25ft to the other end of the floor where they will begin their thrusters.  (the worm may stay on the shoulders after the lunge straight into the thrusters) This pattern will continue for the full 10min.  

 

Individual Men:

The event will start with the bike. Once the 15 cals are complete the athlete will move to the Devil Presses. Once complete, the athlete will move to the Deadlift.  When the athlete make his way back to the deadlift on the subsequent round he MUST roll the deadlift bar into the advancing line before starting his first rep.  

 

Standards:

4 Person Axel Deadlift (scaled only): 

The barbell will be on a  ¾” mat from the ground ontop of a mat.  The majority of the weight will be steel plates.   The barbell must start from the ground with both weights touching at the SAME TIME and the rep will finish with ALL athlete’s hips extended in the lockout position.  The weights MUST stay on the designated mat or ea rep will not count. If the weights on both ends do not touch the ground at the same time, it is a no rep. 

**Please see rules on team practice allowance at Elev8 Gym below.

Sprawling Devil Presses (Scaled only):

This will be performed by a Male / Female team. The sprawling devil press starts with both DBs resting on the ground. The athlete must then shoot both their feet back with their hips fully extended but the chest does not need to touch the ground. The rep finishes with the weights extended above the athletes with the elbows fully locked out. The synchronization will only be observed at the top of the rep.  An athlete may wait on their partner at the top. The teams of two are not required to stay together. This means one person from the same gender may stay working while the other teammates switch among the opposite gender. The 50 total reps will be shared among the team as needed. 

Assault Bike

The women will go first, then the men.  The women will share 20 calories as needed as long as ea person does at least 1 cal.  When the computer hits 20 cals the women MUST jump off the bike to allow the men to finish their portion.  There will be no resetting of the computer so there will be some roll of the wheel allowed. HOWEVER, This means that if there is any attempt to gain extra calories after 20 is hit it will be an immediate 5 burpee 4 person TEAM penalty enforced.  

Worm (Rx Only):

The worm is 11’6” long and and weighs 270lb.  The Desert Games Worm will be available to practice with Friday night after standards meeting and one will be available in warmup area on Saturday.  

**Please see rules on team practice allowance at Elev8 Gym below.

  • Athletes must start and finish in alternating genders.  Switching mid workout is allowed as long as the worm is resting on the ground and alternating genders are still kept.  
  • The ENTIRE Worm must be kept inside the 4’ lane makers.  The Worm must also not pass the forward line. If any part of the worm touches outside the lines, the worm must be moved back to move on. 
  • Both feet of the front teammate must stay inside the forward box. 

Worm Thrusters (Rx Only) – 

Each rep starts with the athletes on the same side of the Worm with the Worm resting on their shoulders with hips and knees extended facing the finish line. Although the entire team does not have to be down at the exact same time, all team members must clearly pass below the tops of their knees.  The Worm is then lifted over the athletes’ heads and moved to the opposite shoulder. Arms do not have to come to full extension as long as worm travels overhead and on to the opposite shoulder. No teammate may start another rep (descend) until the worm is resting on the same shoulder for everyone with hips and knees extended.   If a no rep is called, the team does NOT have to go back to the same shoulder the no rep was called.  

Worm Burpees

Each rep starts with 2 athletes on each side of the worm all facing the finish.  Each athlete’s chest and thighs must touch the ground at the same time. When jumping over the Worm, a two foot take off is required.  The rep is counted when all 4 athletes land on the opposite side of the Worm.

If a no rep is called, ALL 4 athletes must move over the Worm to start the next rep. For example if a no rep is called the team may not stay in position and just go back down to ground. They must move to the other side of the worm. 

Devil Presses (Individual Men)

The standards are the same as the scaled however this is a traditional Devils press and the chest MUST touch the ground. Hands must stay on the DBs while doing burpee portion.  You may not do a burpee on top of the DBs which will not allow chest to touch ground. 

Deadlifts (Individual Men)

The bar must start on the ground and finish with hips and knees fully locked out and shoulders behind the bar. 

 

Practicing:

Beginning Thursday Aug 15, teams or individuals may also drop by CrossFit 915, the host gym, to practice during the following hours:

Mon – Thu – 7:00pm – 10:30pm

Friday: 7:00pm – 9:00pm

Saturday:  11:00am – 7:00pm

Sunday: 8:00am – 6:00pm

Crossfit 915 at Elev8 Gym

11160 Rojas Dr 

El Paso, TX 79935

Final

Final

“Savage”

PLEASE NOTE: The Top 10 teams will compete in the final.  The final is worth the same amount of points as the other workouts before it.  This is NOT a winner take all situation. Each team or individual competing in the final will be guaranteed a top 10 total finish but the points from all workouts including final will be considered equally.  

ADDITIONALLY:  Each Division has a different format for the final.  Please read your specific division carefully.  


 

Scaled

20 Toes 2 Rings

20/15 Cal Row

20 Burpee Box Jump Overs 

12 Ground to Squat & Overhead  Top 10 & 7: (115/75) Top 4: (135/95)

 

This is a relay between each movement.  Each team member will Choose ONE movement.  On 3,2,1, Go the team member that chose the T2Rings will Run to the rings to start, when finished, they will run back to start and tag the next teammate to do the Row.  When that teammate is finished, they will tag the next, and so on. The workout is completed when the last teammate finishes the Squat Cleans and runs to across the finish line.  The athlete’s FOOT must cross the finish line to complete the workout. . According to this finish, the top 7 teams will advance, and the bottom 3 teams will be eliminated. The workout will be performed in the exact same manner again, however, each team member must choose a different movement that they have not done previously.  Then the top 4 teams will advance. 

 

Time cap is 5:00 or until the second to last team finishes whichever comes last.  There will be about 1min between each heat.

 

  • There will be 3 heats. Top 10, Top 7 and  Top 4
  • Teams are not required to choose a specific gender for any movement. 
  • A person may not do the same movement twice.  Four marks will be written on the arm of each team member before the workout starts. The JUDGE will cross out of the movement each team member participated in. 
  • As an example, If a team makes it to the final 4, then ea member will have done 3 out of the 4 movements.
  • There will be a camera along finish line to help with making the call if a team is close. 

 


 

Rx

15 Toes 2 Rings

20/15 Cal Row

12 Burpee Box Complete Jump Overs (24”/20”)

9 Ground to Squat & Overhead (155/105)

 

No hiding on this one.  Only 1 athlete at a time will compete in this workout.  The team will choose one athlete to compete based on the gender required.  On 3,2,1, go the chosen athlete will complete the entire workout until finished or time cap is reached.  The athlete’s FOOT must cross the finish line to complete the workout. The bottom 2 teams of ea heat will be eliminated based on that single athlete’s performance.  The workout will be performed in the exact same manner again, however, once an athlete has participated, they are not able to do so again. They are finished for the workout. 

 

Top 10: Female only

Top 8: Male only

Top 6: Female only

Top 4: Male only

 

  • There will be 4 total heats. The final heat will be the 4 remaining teams.
  • As mentioned, The final is worth the same amount of points as the other workouts before it.  This is NOT a winner take all situation. Each team competing in the final will be guaranteed a top 10 total finish but the points from all workouts including final will be considered equally. 
  • There will be a camera along finish line to help with making the call if a team is close. 

 

Time cap is 5:00 or until the second to last team finishes whichever comes last.  There will be about 1min between each heat.

 


Individual Men

8 Ring Muscle Ups

25 Toes 2 Rings

25 cal Row

15 Burpee Box Complete Jump Over (24”)

12 Squat Cleans (205lbs)

 

There are no cuts in this workout for the individuals.  This one is fast and furious. 

 


Standards

Row

For the Rower, the monitor will be set to zero at the beginning of each row. Athletes may adjust the damper setting and foot straps at any time, but may not adjust the electronic monitor.  There will be an immediate 5 burpee penalty for both team members if the handle is not returned to the holster.  

 

Toes 2 Rings

The rep starts with the arms and hips fully extended at the bottom, and the heels must be brought back behind the Rings and behind the body. The rep is finished when the feet touch the hands or any part of the  rings at the SAME time. Any rep where the heels do not go behind the bar, or toes do not touch at the same time, will be a no rep. The type of grip does not matter as long as the athlete is holding on with just the hands and their head is under the rings

 

Burpee Box Jump Overs (scaled)

Each rep starts standing and Facing the Box.  Each athlete’s chest and thighs must touch the ground at the same time.  While on ground, the Feet MUST straddle the line perpendicular with the Box.  When jumping over the Box, a two foot take off is required. No part of the athlete’s arm or hand may touch the box.  If the feet do not straddle or the athlete’s arm or hand, touches the box, it is a no rep. 

 

Burpee Box Complete Jump Over (Rx & Individuals)

Each rep starts standing and Facing the Box.  Each athlete’s chest and thighs must touch the ground at the same time.  While on ground, the Feet MUST straddle the line perpendicular with the Box.  When jumping over the Box, a two foot take off is required. The athlete must jump completely over the box.  No part of the athlete’s feet, legs, arm or hand may touch the box. While jumping over the box, the athlete’s feet must stay above the extended line of the box.  (the feet may not go around or outside the box)  

 

Ground 2 Squat & Overhead

The Rep starts with the weight on the ground.  An athlete may use a squat Clean to Overhead or a Squat Snatch.  During the squat portion, the hip crease must be below the top of the knee.  If cleaning then pressing overhead, a thruster, a push press, a push jerk or a split jerk will be allowed.  The rep finishes when the athlete is in control with bar overhead, arms extended, hips extended and feet in the same plane.  The reps will not count if the hips or knees are in flexion when the bar is overhead.

 

Ring Muscle Ups  

The athlete must begin w/ or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground.  The heels may not rise above the height of the rings during the kip. The elbows must be fully locked out while in the support position above the rings. Kipping the muscle up is acceptable but swings or rolls to support are not permitted.  A change of direction below the rings is required when consecutive reps are performed.   

 

Squat Cleans

Bar must touch the ground During the squat the hip crease must be below the top of the knee.  Rep is finished when the bar is on the rack hips and knees are completely extended and the feet are in the same plane.