CFSV Hunger Games

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For Time
Teams of 2

Workout Flow
6 Total Rounds (3 each athlete)

While Partner A completes:

5 Chest-to-Bar Pull-Ups

10 Wall Balls

15 Kettlebell Swings

Partner B is on the bike for calories (Echo).

When Partner A finishes the round, they switch.
Partner B completes the movements while Partner A bikes.

Continue alternating until each athlete completes 3 rounds of the work.

Scoring
For Time
Workout is complete once both partners have completed 3 full rounds each (6 total).

Every 20/16 Cals Completed =1:00 off ending time

Movement Standards

Chest-to-Bar Pull-Ups

• Chest must make contact below the collarbone.
• Kipping or butterfly allowed.
• Arms must reach full extension at the bottom.

Pull-Ups 

• Chin must be over bar at the top of rep.
• Kipping or butterfly allowed
• Arms Must Reach full extension at bottom 

Ring Rows 

• The athlete begins standing with heels on the floor, body straight, and rings held in both hands.
• Rings will be set to standers hights (40in)
• The athlete’s heels must remain in contact with the floor throughout the movement.
• The athlete’s arms fully extended at the bottom.
• Shoulders, hips, and heels in a straight line (no sagging or bending at the hips).
• The athlete pulls the rings until they make contact with the chest, somewhere between the sternum and collarbone.
• The body remains rigid and straight throughout the pull.

Wall Balls

• RX)20/14 lb ball to 10/9 ft target.
• Indy)20/14 lb ball to 10/9 ft target
• Novice)14/10 lb ball to 10/9 ft target
• Full squat below parallel.
• Ball must clearly hit target each rep.

Kettlebell Swings

• RX) 53/35 lb kettlebell 
• Indy)35/26 lb Kettebell 
• Novice) 26/15 lb Kettebell
• Must pass through full hip extension.
• Bell finishes overhead (ears visible in front of arms).

Bike

Athlete must continuously pedal while partner works.

Calories only count during partner’s working time.

Time Cap
14-minute time cap 

The Box Inferno

For Time
One partner on the rower, one partner on the box/DB station.
Partners complete assigned reps/calories before advancing.
Athletes cannot move on until both partners finish their station.

Workout Flow
Round 1

P1: 50 Cal Row
P2: 50 Box Jump Overs

Round 2

P2: 40 Cal Row
P1: 40 Burpee Box Step/Jump Overs

Round 3

P1: 30 Cal Row
P2: 30 DB Box Step Overs

Round 4

P2: 20 Cal Row
P1: 20 DB Burpee Box Step Overs

Round 5

P1: 10 Cal Row
P2: 10 DB Devil Press Box Step Overs

Divisions & Standards

RX

Box: 24/20 in
DB: 50/35 lb

Intermediate (Indy)

Box: 24/20 in
DB: 35/25 lb

Novice (Nov)

Box: 20 in (step overs allowed for all movements)
DB: 20/10 lb

Movement Standards
Row: Athlete must remain on rower until monitor shows required calories.
Damper setting is athlete’s choice.

Box Jump Over (BJO)

Two-foot takeoff required (RX & Indy).
No requirement to open hips on top of box.
Novice: Step overs allowed.

Burpee Box Step Over

Perform a burpee (chest & thighs touch ground).
Two-foot takeoff to box jump is required (RX only) 
Both feet must touch the top of the box before stepping down.            Indy & Novice: Step Overs is Allowed

DB Box Step Over

Holding 1 DB may be held in any position (suitcase,front rack,shoulder)
Both feet must touch the top of the box before stepping down.
Alternating feet is allowed, but not required.

DB Devil Press Box Step Over

Start with DB between feet.
Perform a burpee (chest & thighs to floor).
Bring DB overhead in one fluid motion (snatch-style) or clean + press.
Step over box while holding DB overhead or in any secure position.

Workout Description
EMOM 14:00

Part A
0:00–1:00 – Load Barbell

1:00–2:00 – Partner 1:
• 30 Double Unders
• 5 Power Cleans (athlete’s choice of weight)

2:00–3:00 – Rest/Load Barbell 

3:00–4:00 – Partner 2:
• 30 Double Unders
• 5 Power Cleans (athlete’s choice of weight)

4:00–5:00 – Rest/Load Barbell 

5:00–6:00 – Partner 1:
• 40 Double Unders
• 3 Power Cleans (athlete's choice of weight)

6:00–7:00 – Rest/Load Barbell 

7:00–8:00 – Partner 2:
• 40 Double Unders
• 3 Power Cleans (athlete's choice of weight)

8:00–10:00 – Rest / Adjust weights / Prepare for max lift

Part B

10:00–14:00 – Both Partners:
Find a 1RM Clean (Power or Squat Clean allowed)

Scoring
Score = Total Weight Moved
Add together:Reps x Weight = score, then add both partner 

The total weight of all Power Cleans performed during the EMOM portions.

RX) As Shown 

INDY) Double Under Reps (20/20/30/30)

Novice) Singles (30/30/40/40)

Workout Standards

Double Unders

• The rope must pass under the athlete’s feet twice per jump for a rep to count.
• The movement must start with the rope behind the athlete and finish with the rope passing under twice.
• Missed reps or single unders do not count,(besides Novice divison).
• Rope must spin forward (traditional direction).

Power Clean

• The barbell starts from the ground.
• The athlete must lift the barbell to the shoulders in one motion.
• The rep is complete when:
  • The barbell is racked on the shoulders.
  • Hips and knees are fully extended.
  • Elbows are clearly in front of the bar.
• No hang cleans allowed. The bar must start from the floor each rep.
• Dropping the bar from the top is allowed as long as it stays under the athlete’s control, with 25lbs plates or more.

1RM Clean (Power or Squat)

• The barbell starts from the ground.
• The athlete may perform either a Power Clean or a Squat Clean.
• The lift is complete when:
  • The bar is racked on the shoulders.
  • Hips and knees are fully extended.
  • Elbows are in front of the bar.
  • The athlete is standing tall and stable.
• Any failed rep (bar dropped before full extension, press out, etc.) does not count.
• Each partner may make as many attempts as desired within the 4:00 window.

Rules & Flow

• Partners alternate work minutes as listed.
• Only the working athlete may touch their barbell or rope during their work minute.
• Weight may only be changed:
• During the 1:00 rest between rounds.
• During the 2:00 rest window before the 1RM portion.
• Not during an active minute of work.
• Both partners share one barbell.
• Clips/collars must be used at all times.
• All weights and movement standards will be verified by the judge before the heat begins.

Tie-Breaker
If two teams finish with the same total score, the heavier combined 1RM total will serve as the tie-breaker.