The Ghostly Games

EVENT 1: Crawl of the Crypt

12-Minute AMRAP (Split work as needed)

Buy-in:

20 Wall Walk Buy In. Rx and Masters use Rx CrossFit Games Open standards and scaled use the scaled standards.

Then AMRAP of:

20 Deadlifts (Rx: 225/155 - Scaled: 155/105 - Masters: 185/125)

30 Wall Balls 30/20 RX, masters and scaled 20/14

40 Double Unders Rx and Masters/Single Unders Scaled

Workout Description
For Time (with a partner):

Buy-In: 20 Wall Walks (alternating reps between partners)

RX & Masters: CrossFit Games Open Standards

Scaled: Scaled Standards

Then complete together:

20 Deadlifts

30 Wall Balls

40 Double-Unders (RX & Masters) / Single-Unders (Scaled)

Movement Standards
Wall Walks (RX & Masters):

Hands start above the designated tape line.

Feet must be on the wall before hands move.

Scale the wall until hands reach the tape line closest to the wall.

Return by moving hands back past the designated line before feet touch the ground.

Wall Walks (Scaled):

Hands start past the designated tape line.

Kick up onto the wall, moving hands to the scaled tape line.

Return with hands back past the designated line before feet touch the ground.

Deadlifts:

Bar starts on the floor

Rep begins with the athlete’s hands on the bar and finishes with hips and knees fully extended, shoulders behind the bar.

No bouncing. The bar must return to the ground under control.

Wall Balls:

Target height: 9 ft for females / 10 ft for males (using rig targets).

The center of the ball must contact the target at the designated height with hips below knees in the bottom of the squat for the rep to count.

Double-Unders (RX & Masters):

The rope must pass twice under the feet for each jump.

The jump must be performed with both feet leaving the ground simultaneously.

Single-Unders (Scaled):

The rope must pass once under the feet for each jump.

The jump must be performed with both feet leaving the ground simultaneously.
**workout order is subject to change until the day of the event. 

EVENT 2: Cursed Complex

Establish a max Deadlift + Hang clean + Front squat. In 5min

Workout Description & Flow
5-Minute Max Complex:

Athletes have 5 minutes to establish their heaviest successful complex of:

1 Deadlift + 1 Hang Clean + 1 Front Squat

Flow:

The bar starts on the floor.

Athlete must complete the movements in order without dropping the bar:

Deadlift

Hang Clean

Front Squat

Multiple attempts may be made within the 5-minute window.

Score = heaviest successful complex completed.

Movement Standards
Deadlift:

Barbell begins on the floor.

Rep is complete when athlete stands tall with hips and knees fully extended, shoulders behind the bar.

Hang Clean:

Barbell must start from the hang position (above the knees).

Rep is complete when athlete catches the bar in the front rack position with elbows clearly in front of the bar and stands tall with hips and knees fully extended.

A power clean or squat clean from the hang is permitted.

Front Squat:

Begins from the front rack position.

Athlete descends until hip crease is below the top of the knee.

Rep is complete when athlete stands tall with hips and knees locked out, bar under control in the front rack.

Flow Requirements:

All three movements must be completed unbroken, in sequence, without dropping the bar.

If the athlete drops or racks the bar before completing all three movements, the attempt is invalid.

Athlete may rest with the bar in hang or front rack positions as long as grip is maintained.

**workout order is subject to change until the day of the event. 

Individual WOD 4: FRANKENRANDY

75 Hang Snatches for time 8min cap (25/25/25)

RX 45/75/105 Male 35/55/75 female

Masters 45/75/95 Male 35/55/65 Female

Scaled 45/55/75 Male 35/45/55 Female

Workout Description & Flow
Randy – For Time (8 Minute Cap):

75 Hang Snatches (partitioned 25/25/25)

RX (Male / Female):

45 / 75 / 105 lbs (Male)

35 / 55 / 75 lbs (Female)

Masters (Male / Female):

45 / 75 / 95 lbs (Male)

35 / 55 / 65 lbs (Female)

Scaled (Male / Female):

45 / 55 / 75 lbs (Male)

35 / 45 / 55 lbs (Female)

Flow:

Athlete completes 25 hang snatches at the first designated weight.

Athlete must then change plates to the next prescribed weight before continuing.

Continue in this manner until all 75 reps are complete or time cap is reached.

Score = time to complete 75 reps or total reps completed at 8:00.

Movement Standards
Hang Snatch (All Divisions):

Barbell begins from the hang position (above the knees).

First rep starts with a deadlift then moved to the hang position above the knee

Barbell is moved in one continuous motion from the hang to overhead.

Rep is complete when:

Elbows, hips, and knees are fully extended,

Bar is locked out overhead,

Bar is over the centerline of the body (in control).

No pause at shoulders (must be a snatch, not a clean & press).

**workout order is subject to change until the day of the event.

EVENT 3: The Gauntlet of Ghouls

(This is a 2- part scored event with each part equally weighted) Score A will be the time it takes for the team to complete the 4 rounds for time. Score B will be the total calories rowed at the end if the 9 minute time cap.)

4 Rounds for time (Alternating complete movements) Then max Row cals until 9min 

10 Toes-to-Bar

Scaled: Hanging knee raises

10 Alternating DB Snatches

Rx: 70/50 masters 50/35 scaled 35/20

5 BMU Rx

Masters: 10 C2B

15 Scaled: Jumping Pull-Ups

Workout Description & Flow
4 Rounds for Time (Partners Alternate Full Movements):

10 Toes-to-Bar

Scaled: Hanging Knee Raises

10 Alternating Dumbbell Snatches

RX: 70/50 lbs

Masters: 50/35 lbs

Scaled: 35/20 lbs

5 Bar Muscle-Ups (RX)

Masters: 10 Chest-to-Bar Pull-Ups

Scaled: 15 Jumping Pull-Ups

After 4 rounds are complete:

Max Calories on the Rower until the 9:00 mark.

Movement Standards
Toes-to-Bar (RX & Masters):

Athlete must start from a full hang, feet off the ground.

Both feet must make simultaneous contact with the bar between the hands.

Each rep must pass through a full extension at the bottom.

Hanging Knee Raises (Scaled):

Athlete must start from a full hang with arms fully extended.

Knees must rise and clearly break the plane above the hip crease.

Each rep must pass through a full extension at the bottom.

Alternating Dumbbell Snatch (All Divisions):

DB starts on the ground each rep.

Must be lifted to overhead in one continuous motion (no pause at the shoulders).

Rep finishes with elbow, hips, and knees fully locked out, dumbbell over the center of the body.

Athletes must alternate arms each rep.

Bar Muscle-Ups (RX):

Athlete must begin with arms fully extended below the bar.

The rep is complete when the athlete transitions over the bar to support on top, with arms fully locked out above.

Chest-to-Bar Pull-Ups (Masters):

Rep begins with arms fully extended in a hang.

Chest must make clear contact with the bar below the collarbone.

Rep ends with elbows locked out at the bottom.

Jumping Pull-Ups (Scaled):

Bar height must be set so that the athlete’s wrist is 2–6 inches above their head when standing tall.

Rep begins with arms extended and feet on the floor.

Athlete must jump and pull so that the chin clearly passes above the bar.

Row Calories (All Divisions):

Monitor must display calories rowed.

Only calories displayed at the 9:00 mark will count.

**workout order is subject to c

EVENT 1: Haunted Ascent

8min AMRAP Single DB

30 Box Step-Overs with DB

Rx: 70/50 Masters 50/35 Scaled 35/20

20 Dumbbell Thrusters

10 DB Lateral Burpees

Scaled: step-over burpees

Workout Description & Flow
8-Minute AMRAP (Single Dumbbell):

30 Box Step-Overs with DB

RX: 70/50 lbs

Masters: 50/35 lbs

Scaled: 35/20 lbs

Box Height: 20 inches for all divisions

20 Dumbbell Thrusters

10 Lateral Dumbbell-Facing Burpees

Scaled: Step-Over Burpees

Repeat in order for as many rounds and reps as possible in 8 minutes.

Movement Standards
Box Step-Overs with Dumbbell:

Box height is 20 inches for all athletes.

Athlete must hold the dumbbell in any position (shoulder, front rack, hang, or suitcase) during the step.

Athlete must step onto the box with one foot fully on the surface before stepping off the opposite side.

Athletes may not jump over. Both feet must make contact on the top surface of the box.

Rep is complete when both feet are clearly on the ground on the far side of the box.

Dumbbell Thrusters:

Each rep begins with the dumbbell in the front rack position (one end of the dumbbell touching each shoulder).

Athlete descends until hip crease is below the knee.

Rep is complete when athlete drives out of the squat and presses the dumbbell overhead in one motion with elbow, hips, and knees fully extended.

Both heads of the dumbbell must finish over the centerline of the body at lockout.

Lateral Dumbbell-Facing Burpees (RX & Masters):

Athlete begins parallel to the dumbbell, chest and thighs making contact with the ground.

From the floor, the athlete must jump up with both feet leaving the ground simultaneously and perform a two-foot lateral jump over the dumbbell.

Rep is complete when both feet land on the opposite side of the dumbbell.

Step-Over Burpees (Scaled):

Same standard as above, but athlete may step laterally over the dumbbell one foot at a time instead of jumping.

**workout order is subject to change until the day of the event. 

EVENT 4: Pumpkin Haul

6-Minute AMRAP – Relay Style

One partner completes a full round, then switch:

1 Sandbag Clean

Rx: 100/75

Scaled/Masters 75/50

20-ft Bear Hug Sandbag Carry

5 Burpees Over Sandbag

20-ft Return Carry

Tag partner

Workout Description & Flow
6-Minute AMRAP – Relay Style

One partner completes a full round, then tags the other partner.

Continue alternating for the full 6 minutes.

1 Round =

1 Sandbag Clean

RX: 100/75 lbs

Scaled / Masters: 75/50 lbs

20-ft Bear Hug Sandbag Carry

5 Burpees Over Sandbag

20-ft Return Bear Hug Carry

Tag partner to begin their round

Movement Standards
Sandbag Clean (All Divisions):

Bag must start on the ground.

Athlete must lift the sandbag from ground to shoulder in one motion.

Rep is complete when the bag is on or over the shoulder, with hips and knees fully extended.

Bear Hug Sandbag Carry:

Sandbag must be held in front of the body with arms wrapped around it (bear hug position).

Athlete must walk the full designated 20-ft distance without dropping or dragging the bag.

If the bag is dropped, athlete must restart from the point of drop.

Burpees Over Sandbag:

Athlete begins facing the sandbag.

Chest and thighs must contact the floor at the bottom.

Athlete then crosses over the sandbag laterally:

RX & Masters: Must jump over with both feet leaving the ground simultaneously.

Scaled: May step over the sandbag.

Repetition counts when athlete lands (or steps) on the opposite side of the sandbag.

Return Carry:

Athlete must again bear hug the sandbag and carry it 20 ft back to the starting line.

Same standard as the initial carry.

Tag Partner:

Partner may not start until physically tagged by the completing athlete.

**workout order is subject to change until the day of the event. 

EVENT 3: The Gauntlet of Ghouls

(This is a 2- part scored event with each part equally weighted) Score A will be the time it takes for the team to complete the 4 rounds for time. Score B will be the total calories rowed at the end if the 9 minute time cap.)

4 Rounds for time (Alternating complete movements) Then max Row cals until 9min 

10 Toes-to-Bar Scaled: Hanging knee raises

10 Alternating DB Snatches Rx: 70/50 Masters 50/35 Scaled 35/20

5 BMU Rx/ Masters: 10 C2B/ 15 Scaled: Jumping Pull-Ups

Workout Description & Flow
4 Rounds for Time (Partners Alternate Full Movements):

10 Toes-to-Bar

Scaled: Hanging Knee Raises

10 Alternating Dumbbell Snatches

RX: 70/50 lbs

Masters: 50/35 lbs

Scaled: 35/20 lbs

5 Bar Muscle-Ups (RX)

Masters: 10 Chest-to-Bar Pull-Ups

Scaled: 15 Jumping Pull-Ups

After 4 rounds are complete:

Max Calories on the Rower until the 9:00 mark.

Movement Standards
Toes-to-Bar (RX & Masters):

Athlete must start from a full hang, feet off the ground.

Both feet must make simultaneous contact with the bar between the hands.

Each rep must pass through a full extension at the bottom.

Hanging Knee Raises (Scaled):

Athlete must start from a full hang with arms fully extended.

Knees must rise and clearly break the plane above the hip crease.

Each rep must pass through a full extension at the bottom.

Alternating Dumbbell Snatch (All Divisions):

DB starts on the ground each rep.

Must be lifted to overhead in one continuous motion (no pause at the shoulders).

Rep finishes with elbow, hips, and knees fully locked out, dumbbell over the center of the body.

Athletes must alternate arms each rep.

Bar Muscle-Ups (RX):

Athlete must begin with arms fully extended below the bar.

The rep is complete when the athlete transitions over the bar to support on top, with arms fully locked out above.

Chest-to-Bar Pull-Ups (Masters):

Rep begins with arms fully extended in a hang.

Chest must make clear contact with the bar below the collarbone.

Rep ends with elbows locked out at the bottom.

Jumping Pull-Ups (Scaled):

Bar height must be set so that the athlete’s wrist is 2–6 inches above their head when standing tall.

Rep begins with arms extended and feet on the floor.

Athlete must jump and pull so that the chin clearly passes above the bar.

Row Calories (All Divisions):

Monitor must display calories rowed.

Only calories displayed at the 9:00 mark will count.

**workout order is subject to change until the day of the event. 

EVENT

2: Tombstone Total

Workout Description & Flow
7-Minute Max Lift (Shared Barbell):

Partners will utilize one barbell and shared plates for both lifts.

Partner 1 must complete their 5-Rep Max Bench Press first.

Once the bench press is complete, the bench will be moved out and placed under the rig.

Partner 2 will then establish a 5-Rep Max Front Squat (from the ground).

Athletes must manage their own loading, transitions, and time.

The 7-minute window covers both lifts.

Final score = combined successful 5-rep max loads (Bench + Front Squat).

Movement Standards
Bench Press (Partner 1):

Athlete begins with the barbell at full extension over the chest, feet planted firmly on the floor.

Each rep:

Bar is lowered under control until it makes clear contact with the chest.

Bar is pressed back to full lockout with elbows fully extended.

Hips and shoulders must remain in contact with the bench throughout the lift.

Spotters may assist only in removing/re-racking the bar — no assistance during reps.

Five reps must be completed unbroken without racking mid-set.

Front Squat from the Ground (Partner 2):

After Partner 1 completes their lift, the bench is removed and barbell reset on the floor.

Barbell must be cleaned into the front rack position.

Each rep:

Athlete descends until hip crease is clearly below the top of the knee.

Rep is complete when athlete returns to full standing with hips and knees locked out, barbell under control.

Bar may not be re-racked or dropped mid-set. Five reps must be completed unbroken.

Flow Requirements:

Bench press must be completed before front squat begins.

The same barbell and plates must be used for both athletes.

Athletes are responsible for loading and unloading their own barbell.

Time cap = 7 minutes total for both lifts.
**workout order is subject to change until the day of the event. 

WOD 3: Web of the Damned

Chipper – 12 Minute Cap

30 Toes-to-Bar Rx and Masters Scaled: Hanging Knee Raises

30 Dumbbell Snatches 70/50 Rx/ 50/35 Masters/ 35/20 Scaled

10/Bar Muscle Ups/ 15C2B Masters/ 20 Jumping pull ups Scaled

30 Deadlifts Rx: 225/155 Masters: 185/125 Scaled 155/105

100 Double Unders Rx/Masters 150 Singles Scaled

30 Wall Balls 30/20 Rx 20/14 Masters and Scaled

Workout Description & Flow
For Time – 12 Minute Cap (Chipper):

30 Toes-to-Bar

Scaled: Hanging Knee Raises

30 Dumbbell Snatches

RX: 70/50 lbs

Masters: 50/35 lbs

Scaled: 35/20 lbs

Gymnastics Movement

RX: 10 Bar Muscle-Ups

Masters: 15 Chest-to-Bar Pull-Ups

Scaled: 20 Jumping Pull-Ups

30 Deadlifts

RX: 225/155 lbs

Masters: 185/125 lbs

Scaled: 155/105 lbs

Jump Rope

RX / Masters: 100 Double-Unders

Scaled: 150 Single-Unders

Movement Standards
Toes-to-Bar (RX & Masters):

Athlete must start in a hang with arms extended, feet off the ground.

Both feet must touch the bar simultaneously between the hands.

Each rep must pass through full extension at the bottom.

Hanging Knee Raises (Scaled):

Athlete begins in a dead hang with arms extended.

Knees must rise to clearly break the plane above the hip crease.

Each rep must return to full extension at the bottom.

Dumbbell Snatches (All Divisions):

DB starts on the floor for each rep.

Must be lifted in one motion from ground to overhead.

Rep is complete when hips, knees, and elbow are fully locked out, DB overhead over the centerline.

Athletes must alternate arms each rep.

Bar Muscle-Ups (RX):

Rep begins with arms fully extended below the bar.

Athlete must pass through to support on top, finishing with arms locked out above the bar.

Chest-to-Bar Pull-Ups (Masters):

Rep begins in a hang with arms fully extended.

Chest must make clear contact below the collarbone.

Rep ends with elbows locked out at the bottom.

Jumping Pull-Ups (Scaled):

Bar height must be set so athlete’s wrist is 2–6 inches above standing reach.

Rep begins with arms extended and feet on the floor.

Athlete must jump and pull until chin clears above the bar.

Deadlifts (All Divisions):

Bar starts on the floor.

Hands on barbell; rep begins with athlete standing tall.

Rep is complete when hips and knees are fully extended, shoulders behind the bar.

No bouncing — bar must return to the ground under control.

Double-Unders (RX & Masters):

Rope must pass twice under the feet per jump.

Jumps must be performed with both feet leaving and landing simultaneously.

Single-Unders (Scaled):

Rope must pass once under the feet per jump.

Jumps must be performed with both feet leaving and landing simultaneously.

Wall Balls:

Target heights: RX = 10 ft (men) / 9 ft (women).

Masters & Scaled = same target heights (10 ft men / 9 ft women).

Ball weights: RX = 30/20 lbs, Masters & Scaled = 20/14 lbs.

Rep is complete when the center of the ball clearly contacts the target at height.

30 Wall Balls

RX: 30/20 lbs

Masters / Scaled: 20/14 lbs

Score = time to complete all reps or total reps completed at cap.

**workout order is subject to change until the day of the event.