The Greenville Games
Event Workouts

September 27 – September 28
Friday: Starting at 6:00 PM
Saturday Starting at 6:30 AM

Events

Elite Individual

Event I

“Nancy”

5 Rounds

400m Run

15 Synchro OHS (95/65)

*one teammate uses axle bar

15:00 Cap

 

Event II

“Water WOD”

300m Swim for time

8:00 Time Cap

 

Event III

“Grip Fit”

35 Drag Rope DU

50 TTB

35 Drag rope DU

15 Ring Muscle Up 

35 Drag Rope DU

50 C2B

35 Drag rope DU

12:00 Cap

Event IV

“Speedy Lift”

2 Min AMRAP 

Squat C&J @ 245/175#

 

Event V

“Decade Divider”

100’ Weighted Front Rack Lunge 185/125#

+

5 Rounds

10 Deadlift 185/125#

10 BFB

+

100’ Handstand Walk

12:00 Cap

 

Event VI

“Floater WOD: Burn It Down”

140 yard field sprint
+
70 Yard Sled sprint 
+
70 yard field sprint

2:00 Cap

RX Teams

Event I

“Nancy”

5 Rounds

400m Run

15 Synchro OHS (95/65)

*one teammate uses axle bar

15:00 Cap

 

Event II

“Water WOD”

300m Swim for time

8:00 Time Cap

 

Event III

“Grip Fit”

50 Drag Rope DU 

80 TTB

50 Drag rope

20 RMU

50 Drag rope DU

80 C2B 

50 Drag rope DU

12:00 Cap

Event IV

“Speedy Lift”

3 Min AMRAP

Squat C&J @ 225/145#

Event V

“Decade Divider”

100’ Weighted Front Rack Lunge 155/105#

+

10 Rounds

10 Deadlift 155/105#

10 BFB

*alternate each full round

+

300’ Handstand Walk

12:00 Cap

 

Event VI

“Floater WOD: Burn It Down”

P1: 140 yard field sprint + 70 yard sled sprint (125/100#)

P2: 70 yard sled sprint + 140 yard field sprint

3:00 Cap

*Must be completed in that order.

 

Intermediate Teams

Event III

“Grip Fit”

60 Drag Rope Single Unders 

50 Cal Ski Erg

60 Drag Rope SU

50 Chin-Over Bar Pull Up

60 Drag Rope SU

50 Alternating DB Snatch (50/35#)

60 Drag Rope SU

12:00 Cap

Event IV

“Speedy Lift”

3 Min AMRAP

G2OH @ 135/95#

Event V

“Decade Divider”

100’ Weighted Front Rack Lunge 105/75#
+
10 Rounds
10 Deadlift 105/75#
10 BFB
*alternate each full round
+
300’ Bear Crawl
*Divide as you see fit
12:00 Cap

 

Event VI

“Floater WOD: Burn It Down”

AMRAP 2:00

140 yard sprint +

Max distance sled push (125/100#)

*Partners complete field run together

*Partners alternate sled push as you see fit

Novice Teams

Event III

“Grip Fit”

50 Drag Rope Single Unders 

50 Cal Ski Erg

50 Drag Rope SU

50 Knee Raises 

50 Drag Rope SU

50 Alternating DB Snatch (35/25#) 

50 Drag Rope SU

12:00 Cap

Event IV

“Speedy Lift”

3 Min AMRAP

G2OH @ 95/65#

Event V

“Decade Divider”

100’ Walking Lunge 95/65#

+

10 Rounds

10 Deadlift 95/65#

10 Burpee over bar

*alternate each full round

+

300’ Bear Crawl

*Divide as you see fit

12:00 Cap

 

Event VI

“Floater WOD: Burn It Down”

AMRAP 2:00

140 yard sprint +

Max distance sled push (125/100#)

*Partners complete field run together

*Partners alternate sled push as you see fit

Master's Teams

Event III

“Grip Fit”

45 Drag DU

60 TTB

45 Drag DU

15 BMU

45 Drag DU

60 C2B

45 Drag DU

12:00 Cap

Event IV

“Speedy Lift”

3 Min AMRAP

G2OH @185/105#

Event V

“Decade Divider”

100’ Walking Front Rack Lunge 

+

10 Rounds

10 DL 

10 Bar-Facing Burpee 

*alternate each full round

+

300’ Handstand Walk

*Divide as you see fit

12:00 Cap

 

Event VI

“Floater WOD”

TBD

Flow & Movement Standards

Event I

“Nancy”

FLOW

“Nancy” is a “for time” event, with the athlete/s completing 5 rounds of 400m Run and 15 Overhead Squats at 95 and 65# for males and females respectively. At the start of the clock, athletes will begin the 400m run around the soccer field.

For teams, athletes may run ahead of one another, but once returning to the barbell the athletes MUST perform their overhead squats in synchronization. One athlete will use a traditional barbell, one athlete will use an Axle bar, both loaded with the appropriate weights. Athletes may switch barbells at any time, but MUST perform 15 synchronized overhead squats prior to the start of their next run.

  • Score= Total Time to complete
  • Any rep not completed within the time will be added to the 15:00 cap. 
  • 400m = 1 Rep. 

MOVEMENT STANDARDS 

In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels. Squat snatches are allowed.

Event II

“Water WOD”

FLOW

“Water WOD” is a “for time” event, with athletes completing 300m of lap-lane swimming. For teams, both athletes will be swimming simultaneously in the same lane, and the score will be the total combined time. 

I.e. Athlete 1= 5:05 Athlete 2= 6:01 Total Team Time= 11:06

 

  • Score= Total time (Individuals) & Combined time (Teams)
  • There is an 8-minute time cap. Any rep not completed will be added to the 8:00 cap
  • 25m= 1 Rep

MOVEMENT STANDARDS 

Any stroke is allowed. Hands and/or feet MUST come in contact with the wall on either end, clearly demonstrating a completed rep. Judges may call “no rep” if there is no contact made with the wall or if athletes clearly hold and/or grab the lane lines. Athletes will receive a penalty of :30 per no-rep added on to their final score.

Event III

“Grip Fit”

FLOW

“Grip Fit” is a “for time” event, with athletes completing a chipper-style workout. Individuals will complete all reps at each movement prior to moving on to the next movement. Teams will divide the reps between the two athletes, as they see fit. 

 

  • Score = Total time to complete
  • There is a 12:00 time cap. Any rep not completed prior to the time will be added to the 12:00 cap.

MOVEMENT STANDARDS 

**All Divisions will have the Drag Rope provided in size Large. Should an athlete want his/her own rope, it MUST be an Rx Smart Gear-brand drag rope, and MUST be pre-approved and marked by Head Judge. 

Drag Rope Double Unders (Elite/ Rx/ Master’s)

The double-under requires the athlete complete two rotations of the rope beneath the athletes feet for every singular jump. If the rope does not pass beneath the athletes feet twice, such as tripping on the rope during the second rotation, that rep shall not count.

 

Drag Rope Single Unders (Intermediate/Novice)

The single requires the athlete complete one rotation of the rope beneath the athletes feet for every jump. If the rope does not pass beneath the athletes feet, such as tripping on the rope during the rotation, that rep shall not count.

 

Chest-to-Bar (Elite/Rx)

The chest to bar pull-up begins with an athlete at a dead-hang (arms, shoulders, and hips extended) from a pull-up rig. The athlete then, using any style (kipping, butterfly, strict,) must draw anywhere from their clavicle to their first rib in physical contact with the bar. Each repetition begins with the athlete in a dead-hang, and finishes with the athlete making contact with their chest to the bar.

 

Pull Up (Intermediate)

The pull-up begins with an athlete at a dead-hang (arms, shoulders, and hips extended) from a pull-up rig with arms fully extended. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.

 

Toes to Bar (Elite/Rx)

The toe to bar requires an athlete start each set at a dead hang from a pull-up bar, with shoulders, arms, hips and legs at full extension. Each repetition consists of an athlete bringing both feet behind the perpendicular vertical plain created by the pull-up bar, and finishes with both feet simultaneously in contact with the pull-up bar, between the athlete’s hands. 

 

Knee Raises (Novice)

If the athlete is required to perform hanging knee raises, each rep consists of an athlete bringing both feet behind the perpendicular vertical plain created by the pull-up bar, and finishes with both the athlete’s knees passing above their hip creases.

 

Ring Muscle Up (Elite/Rx)

The ring muscle up begins with the athlete at a dead hang on the rings. Arms must be fully extended with feet off of the ground. Kipping of any kind is permitted as long as feet do not pass the height of the rings. At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the rings. 

Athletes may use gymnastics grips or gloves

Bar Muscle Up (Masters)

The bar muscle up begins with the athlete at a dead hang on the pull up bar. Arms must be fully extended with feet off of the ground. Kipping of any kind is permitted as long as feet do not pass the height of the pull up bar. At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar. 

Athletes may use gymnastics grips or gloves.

 

Event IV

“Speedy Lift”

FLOW

“Speedy Lift” is a “for reps” event, with athletes lifting the designated weight as many times as possible within the described format.

Elite will perform 2:00 AMRAP of Squat Clean & Jerk at 245/175 pounds for males/ females respectively.

Rx Teams will perform 3:00 AMRAP of Squat Clean & Jerk at 225/145 pounds for males/females respectively

Intermediate Teams will perform 3:00 AMRAP of Ground-2-Overhead at 135/95 pounds for males/females respectively

Novice Teams will perform 3:00 AMRAP of Ground-2-Overhead at 95/65 pounds for males/females respectively

Master’s Teams will perform 3:00 AMRAP of Ground-2-Overhead at 185/105 pounds for males/females respectively

MOVEMENT STANDARDS 

Squat Clean & Jerk (Elite & Rx)

For the clean & jerk in the Elite and Rx Divisions, a squat clean is required. Any style of jerk is permitted. The barbell must originate on the floor, arrive at the athlete’s shoulder, the athlete’s hips must pass below parallel and finish with the barbell locked out overhead, with the athlete’s hips, knees, shoulders, and arms at full extension, with the barbell over the athlete’s center of mass.  If the athlete completes the clean, but not the jerk, that rep will not be counted.

Ground-2-Overhead (Master’s, Intermediate & Novice)

The standard is to touch the bar to the ground and complete in a locked out overhead and under control as efficiently as possible for each rep. This is typically performed as either a Power Snatch, Power Clean and Jerk or Power Clean and Push Press. The barbell must originate on the floor and end overhead with the athlete’s hips, knees, shoulders, and arms at full extension, with the barbell over the athlete’s center of mass.

Event V

“Decade Divider”

FLOW

“Decade Divider” is a “for time” event, with the athletes completing 10 rounds for time, with a “Buy-In” and “Cash-Out” to begin/end the workout. Teams will begin by completing 100 feet of walking lunge steps, holding weight in the front-rack position. Teammates may divide this portion as they see fit, but must be completed in 5 foot sections. Upon completion, teams will immediately begin 10 rounds of Deadlifts and Bar-Facing burpees, and must alternate after each full round. Upon completion of 10 full rounds (5 rounds per teammate), teams will immediately begin handstand walking/bear crawling, completed in 5 foot sections. 

Individuals will complete the same format, with 100’ of weighted walking lunges into 5 rounds alternating between deadlifts and burpees, and completing with 100’ of handstand walking. 

 

  • There is a 12:00 time cap for all divisions. 
  • Any rep not completed will be added to final time. Ex. team finishes 150’ of handstand walking, time would be 12:00 + 30 = 12:30
  • 5 feet = 1 rep

MOVEMENT STANDARDS 

Walking Lunges

Each lunge begins with the weight at the shoulders, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain in the front rack. Walking lunges are required. Each 5-foot section will count as 1 rep. 

The rep ends with the weight still at the shoulders and the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. 

The athlete must alternate which foot leads for each rep. Shuffle steps between reps are not allowed. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep or not keeping the dumbbells at the shoulders for the entire rep, the athlete must restart from behind the last 5-foot increment they successfully crossed. Similarly, if at any time during the lunge the weight is lowered from the shoulders, the athlete must restart from behind the last 5-foot increment they successfully crossed.

A lunge rep will count when both heels are past the line, the athlete is standing tall with the dumbbells at the shoulders and all standards for the repetition have been met.

Deadlift

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.

Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing!

Bar-Facing Burpee

 

Each bar facing burpee must be performed facing the barbell. The feet must be stepped or jumped back so the chest is lying on the ground. Both chest and thighs must be on the ground at the same time. Stepping to standing is allowed. The athlete must then jump and land with both feet as he/she travels over the barbell. A single leg jump is not allowed. The repetition ends when the athlete lands on their both feet on the opposite side of the barbell.

 

Handstand Walk

The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep.

If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line markingthe 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.

Bear Crawl

The athlete must place both hands (entire hand, including palm and fingers) on the ground BEHIND the mark denoting the start of the segment being attempted. Reaching across the line and placing hands into the segment constitutes a no rep. During the bear crawl, the athlete must touch both palms to the floor and raise the hips above the height of the head so as to be supporting some body weight with the arms.

If at any time the athlete stands up, drops to the floor, or drops the hips below the height of the head, he or she must restart from the last increment crossed. Both hands and both feet must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.

Event VI

“Floater WOD: Burn It Down”

FLOW

The Floater WOD is a timed event for the Elite & Rx Teams, and an AMRAP event for the Intermediate and Novice divisions. 

Elite Individuals:

The athletes will begin at the start line. On “3-2-1-GO” the athlete will sprint the length of the field (70 yards) turn around the cone, and sprint back to the start line. Here, the athlete will begin sprinting the sled the length of the field (70 yards) until he/she crosses the finish line and then will turn around and sprint an additional 70 yards down the field. There is a 2:00 cap for this event. 

Rx Teams

The athletes will begin on opposite sides of the field. On “3-2-1-GO” P1 will sprint the length of the field (70 yards) turn around the cone, and sprint back to the start line. Here, the athlete will begin sprinting the sled the length of the field (70 yards) until he/she crosses the finish line, tags his/her partner and then P2 will begin by sprinting the sled 70 yards. Once he/she crosses the start line, he/she will turn around and sprint the length of the field (70 yards) and back until he/she crosses the start line. Athletes MUST complete the workout in this order: P1: Sprint + Sled P2: Sled + Sprint There is a 3:00 cap for this event. 

Intermediate & Novice Teams

The athletes will have a 2:00 clock in which to sprint down the field together, turn around the cone, sprint back and begin pushing the sled. Partners may alternate who pushes the sled however they see fit. There is a 2:00 cap for this event.

MOVEMENT STANDARDS 

Athletes must CLEARLY run around the cone/marker prior to making their way back to the start line or they will be sent back. Cleats are allowed. Sled may be pushed in any way as long as the athlete is behind the sled. Intermediate/Novice only ONE athlete may be pushing at a time, however you may switch at any time.

Upcoming Events

Winter Series

2020

Details Coming Soon

 

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Location

9 Ferguson Street, Greenville, SC 29601

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