WEEK 1 – Open Workout 1

4.10.19  5 PM CDT 4.15.19  7 PM CDT

DOWNLOAD SCORECARD

SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

Rx

4min + 4Min + ETC.
15 Squat Cleans (135lbs/95lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
13 Squat Cleans (175lbs/115lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
11 Squat Cleans (205lbs/135lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
9 Squat Cleans (245lbs/155lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
7 Squat Cleans (275lbs/175lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
5 Squat Cleans (295lbs/195lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
3 Squat Cleans (305lbs/200lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
1 Squat Cleans (315lbs/205lbs)
15 Toes To Bar
12 Bar Facing Burpees

Scaled

4min + 4Min + ETC.
15 Squat Cleans (95lbs/55lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
13 Squat Cleans (115lbs/75lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
11 Squat Cleans (135lbs/95lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
9 Squat Cleans (165lbs/105lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
7 Squat Cleans 185/125
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
5 Squat Cleans (205lbs/135lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
3 Squat Cleans (225lbs/145lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
1 Squat Cleans (245lbs/155lbs)
15 Knee Raises
12 Bar Facing Burpees

ADDITIONAL INFORMATION

MOVEMENT STANDARDS


Squat Cleans

Each repetition starts with the barbell on the floor. The barbell must be received in a squat, pause or pass through the front rack, and finish standing tall. The hip crease must be clearly below the top of the knee. A power clean to front squat is also allowed.

Toes to Bar/Hanging Knee Raises

The athlete must go from a full hang to having the toes touch the pull-up bar. The rep is counted when both feet make contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the body/vertical plain before initiating the next rep. Any part of the shoe may touch the bar for the rep to count. Any grip may be used. If both feet do not make contact with the bar at the SAME TIME, it will result in a no rep. If the body does not come to full extension with feet brought back behind the body at the bottom, it will result in a no rep.

For hanging knee raise, the athlete must raise the knees above the height of the hips.

Bar Facing Burpees

The burpee must be performed perpendicular to and facing the barbell. The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the barbell. The chest and thighs must touch the ground at the bottom. The hands and feet must remain inside the width of the plates at the bottom of the burpee. From this position, the athlete can step or jump to their feet. The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted (scaled divisions excluded). The athlete does not need to land with both feet at the same time. The rep is credited when both feet have touched the ground on the opposite side of the barbell. Before starting the next rep, the athlete must be perpendicular to and facing the barbell.

WORKOUT DESCRIPTION

This workout begins with the barbell on the floor. After the call of “3, 2, 1 … go,” the athlete will have 4 minutes to perform 15 squat cleans, 15 toes to bar or knee raises, and 12 bar facing burpees. If the athlete does not complete all repetitions within 4 minutes, their workout is over and the athlete will record their score. If all the repetitions are completed within the 4-minute window, the athlete will earn an additional 4 minutes to perform 13 squat cleans at a heavier weight, 15 toes to bar or knee raises,  and 12 bar facing burpees. If all repetitions are completed by the 8-minute mark, the athlete will begin another round and the time cap will be extended by an additional 4 minutes. Each round, the weight of the squat cleans will increase while the reps of the squat cleans decrease. Once a round is completed, the athlete may immediately begin the next round. The athlete does not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 32 minutes, as long as a full round is completed before the next cutoff. This workout is over when the athlete fails to complete all the repetitions within the cutoff time for that round. The final round ends at the 32-minute mark. The athlete’s score is the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. Collars must be placed on the outside of all the plates on any bar used during the workout.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 75 kg (165 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 88 kg (195 lb.), 91 kg (200 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 111kg (245 lb.), 124 kg (275 lb.), 134 (295 lb.), 138 kg (305 lb.) and 142 kg (315 lb.).

VIDEO SUBMISSION STANDARDS

Does everyone need to submit a video?

No, athletes do not have to submit a video for the Open, however it is strongly suggested that athletes videotape their workouts.

Video submissions will be requested from the Top 100 male and Top 100 female individual athletes and the Top 100 male and female teams. Scaled Teams of 3 DO NOT have to submit a video.

If an athlete qualifies to compete on-site at the 2019 Granite Games Championship, they will be asked to submit two of the workouts, as chosen by The Granite Games Judges team.

Prior to starting, film the weights that will be used so that weight can clearly be seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch, or a WOD clock will need to be visible through the entire workout. Video should be shot from a side angle so squat depth and all movements are clear on each rep.

Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.

EQUIPMENT

  • One Barbell
  • Collars
  • Standard Bumper Plates
  • Pull-up Bar

Official Timing App – WODPROOF

WEEK 1 – Open Workout 2 + 3

4.10.19  5 PM CDT 4.15.19  7 PM CDT

DOWNLOAD SCORECARD

SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

AsRx

Workout #2

8MIN AMRAP
8 Ring Muscle Ups
12 Snatch (115lbs/75lbs)

– 2min rest –

Workout #3

10MIN AMRAP
15 Calorie Row
12 Shoulder-To-Overhead (115lbs75lbs)
9 Box Jump Overs (24in/20in)

Scaled

Workout #2

8MIN AMRAP
8 Ring Rows
12 Snatch (75lbs/55lbs)

– 2min rest –

Workout #3

10MIN AMRAP
15 Calorie Row
12 Shoulder-To-Overhead (75lbs/55lbs)
9 Box Jump Over/Step Overs (24in/20in)

Workout 2 & Workout 3 is done on a 20min ascending clock
8mins for Workout 2, 2min rest, and 10min for Workout 3

ADDITIONAL INFORMATION

MOVEMENT STANDARDS


Ring Muscle Ups

You must begin with, or pass through a hang below the rings with arms fully extended (with or without a ‘false grip’), and the feet off the ground. At the top, elbows must be fully locked out while supporting yourself above the rings. Control must be shown at the top. Kipping muscle ups are acceptable.

Ring Rows

The bottom of the lowest part of the wood on the rings must be hung 34” from the floor. A line must be taped directly under the rig, in line with the rig and the rings. The athlete’s heels must be across the line at all times. Arms must be straight at the bottom of the movement (elbows fully extended) and the athlete must rise until the rings touch their chest.

Snatch

For the snatch, the barbell must begin on the ground and be lifted overhead in one motion. A full snatch or a power snatch is accepted. The athlete must show full lockout overhead, with the hips, knees, and arms fully extended and the bar directly over the middle of the body, at the top of the lift before dropping the barbell. This is NOT a ground to overhead in any way.

Row For Calories

The athlete may begin the workout seated and strapped into the rower’s foot pedals, but may NOT grab the handle until the call of “GO.” The athlete must remain on the rower until the display reads the designated number of calories. Coasting over the required work IS ALLOWED. However, the athlete cannot make an attempt to get off the rower, such as un-strapping their feet or standing up until the display reaches the designated number of calories. The monitor must be set to zero at the beginning of each round. The athlete or the judge may reset the monitor.

Shoulder To Overhead

The barbell begins on the ground. Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out over the center of the body. A shoulder press, push press, push jerk and/or split jerk may be used, as long as the weight is fully locked out overhead with the hips, knees and arms fully extended with the bar directly over the middle of the body and the feet back in line with the hips.

Box Jump Overs/Step Overs

In the box jump-over, there is no requirement to stand tall while on top of the box. A two-foot takeoff is required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Within the scaled division, athletes have the option to step over. When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box. The rep will be counted when both of the athlete’s feet touch the ground on the other side of the box.

WORKOUT DESCRIPTION

With a 20-minute ascending clock ticking, you’ll complete Workout 2 and Workout 3. To start off Workout 2, you’ll complete as many rounds as possible of 8 ring muscles ups and 12 snatches in 8 minutes. With the clock still running, you’ll jump into Workout 3 after a 2-minute rest. Workout 3 is a 10-minute AMRAP of a 15-calorie row, 12 shoulder to overhead and 9 box jump-overs. Each workout will be scored independently and your scores for both AMRAPs will be the number of repetitions completed during each workout.

*The official weight is in pounds. For your convenience, the minimum acceptable weights for Workout 15.1 in kilograms are 52 / 34 kg for Rx’d, 38 / 25 kg for Scaled, Masters and Teens, and 29 / 20 kg for Scaled Masters and Scaled Teens. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.

VIDEO SUBMISSION STANDARDS

Does everyone need to submit a video?

No, athletes do not have to submit a video for the Open, however it is strongly suggested that athletes videotape their workouts.

Video submissions will be requested from the Top 100 male and Top 100 female individual athletes and the Top 100 male and female teams. Scaled Teams of 3 DO NOT have to submit a video.

If an athlete qualifies to compete on-site at the 2019 Granite Games Championship, they will be asked to submit two of the workouts, as chosen by The Granite Games Judges team.

Prior to starting, film the weights that will be used so that weight can clearly be seen.  All video submissions should be uncut and unedited in order to accurately display the performance.  A second person with a stopwatch, or a WOD clock will need to be visible through the entire workout.  Video should be shot from a side angle so all movements are clear on each rep.

Please be sure you have enough battery life, memory and time to upload your video.  You may need to increase your limit on YouTube in order to allow a longer video.

EQUIPMENT

  • Rings
  • One Barbell
  • Collars
  • Standard Bumper Plates
  • Rower
  • Box

Official Timing App – WODPROOF

WEEK 2 – Open Workout 4

4.17.19  5 PM CDT 4.22.19  7 PM CDT

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SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

AsRx

Workout #4

12MIN AMRAP
40 Double Unders
*2 Double KB Deadlift (53lbs./35lbs.)
*2 Double KB Front Squat (53lbs./35lbs.)
*2 Double KB Hang to Overhead (53lbs./35lbs.)

**KB Movements Increase By 2 Reps Each Round

Scaled

Workout #4

12MIN AMRAP
60 Single Unders
*2 Double KB Deadlift (35lbs./25lbs.)
*2 Double KB Front Squat (35lbs./25lbs.)
*2 Double KB Hang to Overhead (35lbs./25lbs.)

**KB Movements Increase By 2 Reps Each Round

ADDITIONAL INFORMATION

MOVEMENT STANDARDS


Double Unders/Single Unders

This is a standard double under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count.

This is a standard single under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count.

Double Kettlebell Deadlift

For the kettlebell deadlift, the kettlebells begin on the ground, outside the athlete’s feet. Sumo deadlifts are not allowed. Starting with the kettlebells on the floor, the athlete lifts them until the hips and knees reach full extension, and the head and shoulders are in line with kettlebells. The arms must be straight throughout. Touch-and-go is permitted, however no bouncing.

Double Kettlebell Front Squat

The rep begins from the top, with knees and hips extended and kettlebells on the shoulders. A muscle clean into a squat is allowed. The kettlebells must be held on the shoulders. You must maintain a full grip on the kettlebell the entire time. At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended. Only one pair of kettlebells may be used. Once the Front Squats are completed, the kettlebells can go directly into the hang position for the hang to overhead.

Double Kettlebell Hang to Overhead

After the kettlebells are lifted from the floor, the athlete must pause with kettlebells in hang position, either at his or her side or between the legs. From there, the repetition finishes with both KB directly overhead. At the top, the arms, hips and knees must be fully locked out with both KB clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout and showed control at the top, the repetition will count. On the way down, both KB can be brought back to the shoulders before returning to the hang or swing.

This is a hang to overhead, so athletes do have a few options for each repetition to count. These options are a hang muscle snatch, hang power snatch, hang squat snatch, hang split snatch or hang muscle clean, hang power clean, hang squat clean or hang split clean plus a shoulder press, push press, push jerk or split jerk. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the kettlebells are locked out overhead. Any attempt made to gain unfair advantage will not be accepted and athlete will be disqualified.

WORKOUT DESCRIPTION

With 12 minutes on a descending clock, you’re working to rack up as many rounds as possible in an ascending ladder. After your 40 double under OR 60 single under buy-in each round, you’ll contend with double kettlebell deadlifts, double kettlebell front squats and double kettlebell hang to overhead. Your KB reps begin at 2/2/2 and increase by 2 reps per movement with each passing round.

Your score will be the total number of repetitions completed at the time cap.

VIDEO SUBMISSION STANDARDS

Does everyone need to submit a video?

No, athletes do not have to submit a video for the Open, however it is strongly suggested that athletes videotape their workouts.

Video submissions will be requested from the Top 100 male and Top 100 female individual athletes and the Top 100 male and female teams. Scaled Teams of 3 DO NOT have to submit a video.

If an athlete qualifies to compete on-site at the 2019 Granite Games Championship, they will be asked to submit two of the workouts, as chosen by The Granite Games Judges team.

Prior to starting, film the weights that will be used so that weight can clearly be seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch, or a WOD clock will need to be visible through the entire workout. Video should be shot from a side angle so all movements are clear on each rep.

Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.

EQUIPMENT

  • Jump Rope
  • Two Kettlebells

Official Timing App – WODPROOF

WEEK 2 – Open Workout 5

4.17.19  5 PM CDT 4.22.19  7 PM CDT

DOWNLOAD SCORECARD

SUBMIT SCORE

PRESENTED BY

WORKOUT LEVELS

AsRx

Workout #5

3 rounds for time (15MIN Cap)
50 Ft Handstand Walk
18 Chest-To-Bar Pull-ups
50 Ft Double DB Front Rack Lunge Walk (50lbs./35lbs)

Scaled

Workout #5

3 rounds for time (15MIN Cap)
50 Ft Bear Crawl
18 Jumping Pull-ups
50 Ft Double DB Front Rack Lunge Walk (35lbs./20lbs)

ADDITIONAL INFORMATION

MOVEMENT STANDARDS


Handstand Walk

The handstand walk area must be divided into 5-ft. segments visibly marked on the floor. Ideally, the lane will have five consecutive segments, allowing a 25-foot walk in one direction and a 25-foot walk back. Walking more than 25 feet in one direction without turning around is not allowed. 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 marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep. All handstand walks must be completed in a standard, forward motion.

Bear Crawl

The bear crawl area must be divided into 5-ft. segments visibly marked on the floor. Ideally, the lane will have five consecutive segments, allowing a 25-foot crawl in one direction and a 25-foot crawl back. Crawling more than 25 feet in one direction without turning around is not allowed. 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.

Chest to Bar Pull-up

This is a standard chest to bar pull-up. Dead hang, kipping, or butterfly pull-ups are allowed, as long as all the requirements are met. Any grip is allowed, as long as the arms are fully extended at the bottom. At the top, the chest MUST CLEARLY COME INTO CONTACT with the bar, below the collarbone.

Jumping Pull-ups

For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so their arms are fully extended. At the top, the chin must break the horizontal plane of the bar.

Double Dumbbell Front Rack Lunge Walk

Athletes must start behind the first line of the 25 foot lane, marked every 5 feet. The dumbbells must be in the front rack position. The dumbbell is supported on the shoulders in front of the body. Athletes may support the dumbbell with one or two hands. At least one hand must remain in contact with the dumbbell at all times. The athlete must step over each 5 foot increment for the rep to count. If the athlete puts the dumbbells down before reaching a 5 foot increment it is a NO rep and must start at the previous increment. The athlete will complete 25 feet one way, turn around, 25 feet back to the starting line, and then 25 feet to the final line. Each 5 foot increment is ONE REP.

WORKOUT DESCRIPTION

Within the 15 minute time cap, you’ll complete 3 rounds of a 50-ft handstand walk OR bear crawl, 18 chest to bar pull ups OR jumping pull-ups, and a 50-ft dumbbell front rack walking lunge. Your handstand walk/bear crawl and lunging lane needs to be 25 feet in length and divided into 5-ft increments. Which means you’ll need to go down and back to complete the movement each round.

Your score is your time upon completion of round 3 OR your total number of repetitions completed at the time cap.

VIDEO SUBMISSION STANDARDS

Does everyone need to submit a video?

No, athletes do not have to submit a video for the Open, however it is strongly suggested that athletes videotape their workouts.

Video submissions will be requested from the Top 100 male and Top 100 female individual athletes and the Top 100 male and female teams. Scaled Teams of 3 DO NOT have to submit a video.

If an athlete qualifies to compete on-site at the 2019 Granite Games Championship, they will be asked to submit two of the workouts, as chosen by The Granite Games Judges team.

Prior to starting, film the weights that will be used so that weight can clearly be seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch, or a WOD clock will need to be visible through the entire workout. Video should be shot from a side angle so all movements are clear on each rep.

Please be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube in order to allow a longer video.

EQUIPMENT

  • Pull-up Bar
  • Two Dumbbells

Official Timing App – WODPROOF