The Hunger Games Ft. By CrossFit Kota

🔥 Event 1 – The Reaping

Time Cap: 14:00
Scoring:

Time stops when the final athlete completes the row cash-out.
If unfinished at the cap, score = total meters rowed across all 3 athletes.

🏋️‍♂️ Workout Flow

Buy-In Row (All athletes row simultaneously on separate rowers):

Males (RX/INT/SX): 1000m
Females (RX/INT/SX): 800m
As soon as the first two athletes finish their row, they begin the synchro portion.

🔁 Syncro format

12 Synchro DB Front Squats
8 Synchro Burpees Over Dumbbells
6 Synchro Devil’s Press

The team completes three partner rounds in the following order:

Round 1-Athletes A & B
Round 2-Athletes A & C
Round 3-Athletes B & C

Each athlete will complete two full rounds of synchro work.

🚣‍♀️ Cash-Out Row

After all 3 rounds are complete:

Males: 1000m
Females: 800m
All athletes row at the same time.

⏱️ The clock stops when the last athlete finishes their row.

Dumbbell Weights (All Divisions)

RX: 50/35 lb
Intermediate: 35/25 lb
Scaled: 25/15 lb

📏 Movement Standards

🔹 12 Synchro Dual DB Front Squats-DBs held in front rack.
Sync at the bottom:
RX/INT: Hips below parallel
Scaled: Hips to parallel
Reps only count if both athletes hit bottom together.

🔹 8 Synchro Burpees Over DBs-Athletes lateral to their own dumbbells.
Sync at chest contact on the floor. Clearly Jump over both dumbbells, not around.
RX/INT: Feet must be in the air at the same time (no 2-foot takeoff required)
Scaled: Step-overs allowed
.

🔹 6 Synchro Devil’s Press-DBs must touch the ground at the start.
Continuous motion overhead—no clean & jerk allowed.
Sync at the top: both locked out overhead (elbows, hips, knees).
If one athlete drops early or fails lockout = no rep.
🚫 Dropping DBs from overhead = 30-second time penalty

🏹 Event 2 – The Cornucopia

20:00 AMRAP
One athlete working at a time
Score: Total rounds + reps completed

Teams may divide the work however they choose, but only one athlete may work at a time. Teams must complete Round 1, then Round 2, then Round 3—in order—as many times as possible in 20 minutes.

RX Division

Round 1
50 Drag Rope Double Unders
30ft Double DB Overhead Walking Lunge (50/35)- Done in 15ft Increments. 
20 Chest-to-Bar Pull-Ups
30 Kipping Handstand Push-Ups 

Round 2
50 Drag Rope Double Unders
30ft Double DB Overhead Walking Lunge (50/35)- Done in 15ft Increments.
10 Bar Muscle-Ups 
20 Wall Walks 

Round 3
50 Drag Rope Double Unders
30ft Double DB Overhead Walking Lunge (50/35)- Done in 15ft Increments.
5 Ring Muscle Ups 
10 Strict HSPU

Intermediate Division

Round 1
75 Double Unders 
30ft Double DB Overhead Walking Lunge (35/25)
30 Pull-Ups
30 Hand Release Push-Ups 

Round 2
75 Double Unders 
30ft Double DB Overhead Walking Lunge (35/25)
20 Burpee Pull-Ups 
15 Wall Walks 

Round 3
75 Double Unders 
30ft Double DB Overhead Walking Lunge (35/25)
5 Chest-to-Bar Pull-Ups 
10 Kipping HSPU

SX Division 

Round 1
100 Single Unders
30 Ft Double DB Front Rack Walking Lunge (35/25)
30 Ring Rows 
30 Knee Hand Release Push-Ups 

Round 2
100 Single Unders
30 Ft Double DB Front Rack Walking Lunge (35/25)
20 Burpees to Target 
20 Standard Hand Release Push-Ups 

Round 3
100 Single Unders
30 Ft Double DB Front Rack Walking Lunge (35/25)
10 Banded Ring Dips 
10 Scaled Wall Walks



Standards
 

Overhead Walking Lunge- Dumbbells must be locked out overhead. Elbow, shoulder, and hip must be in line. Back knee must touch the ground. Forward progress only.

Chest-to-Bar-Chest must clearly contact the bar below the collarbone. Any kip is allowed.

Kipping HSPU-30-inch wide tape line placed 10 inches from the wall.
Hands must be placed within the line; fingers may touch the line.
Reps begin and end at lockout: heels on the wall, arms fully extended, and body in line.
The head must contact the ground at the bottom.
Rep is credited when the athlete returns to full lockout with heels on the wall and hips/shoulders extended.

Muscle-Ups- Must begin hanging with full elbow lockout. Rep is credited at full extension above the bar. Feet may not pass above the height of the bar.

Wall Walks- Two tape lines required:
Line 1 (start/finish): 60" from the wall (men) / 55" (women)
Line 2 (target): 10" from the wall
Reps begin and end lying on the ground (chest, thighs, feet touching).
Both hands must start and finish on the first line.
At the top, both hands must touch the target line.
Feet must remain on the wall until hands are back on the start line during descent.

Strict Handstand Push-Ups-No kip allowed. Heels must remain on the wall. Head must touch the floor at the bottom. Same hand placement standard as kipping HSPU.

Pull-Ups -Chin must clearly pass over the bar

Hand Release Push-Ups-Spine should remain neutral. Chest lowers to  the ground. hands clearly come off the ground. Full lockout at the top.

Burpee Pull-Ups- Chest touches the ground. Jump up to the bar. Chin must clear the bar.

DB Front Rack Lunge- DB Can be held any way as long as there is a full grip on each of the dumbells and they are in the front rack position. 

Burpees to Target- Chest to ground-touch both hands to a designated target

Ring Rows- Rings set 39" from the ground. Feet start and stay on a tape line under the rings.

Hand Release Knee Push-Ups- Same movement standard as Intermediate, but knees remain on the ground at all times.

Banded Ring Dips- Purple Band tied to one ring- One knee or both knees may be in the band. Start at full lockout. Ring must contact upper arm or shoulder. Feet may not  make contact with the floor during lock out. 

Scaled Wall Walks_
Tape line 55" from wall to nearest edge.
Hands must start and finish completely in front of the line (not touching it).
Athlete walks feet up the wall until hands cross over a second tape line 2" wide. Hand must be past the line.
Rep is credited when hands return in front of the start line and chest/thighs/feet are back on the ground.

The Arena- Part 1

Athlete Flow:
Each team will have one athlete working at a time on the AMRAP. Team members will switch off and on as needed. It doen not need to be you go I go for a full round. 

Score is Total Rounds and Reps completed in the 15:00. 

8 Hang Cleans 

8 Wall Balls

8 Toes 2 Bar

Hang Cleans
RX: 135/95
INT: 115/85
SX: 95/65
Bar must be deadlifted to standing, then cleaned from the hang position to front rack. Full hip and knee extension required at the top. Bar must stay in the hang position. If its set down, bring back up to a dead stop before starting again. 

Wall Balls
RX/INT: 20/14 to 10'/9' target
SX: 14/10 to 9'/9' target
Athletes must achieve full squat depth (hip below knee) and the ball must clearly hit the target.
Toes to Bar Variations

RX: Standard T2B (both feet touch the bar at the same time)
INT: Two athletes will perform RX T2B. The third athlete will perform Toes to 90° (feet break the plane of the hip crease). Once designated, this athlete must stick with that movement for the entire workout.
SX: Knees to 90° (knees must clearly rise above hip crease)

The Arena Part 2

For Time 300m Farmer's Carry each partner

Flow:
While partner one and two are working through The Arena Part 1, partner 3 will begin a 300m Farmer’s Carry. Each athlete must complete their 300m carry individually and in sequence (one at a time). Once all three partners have completed their carry, the team continues with Part 1 until the 15:00 cap is reached.

Standards:

RX/INT: 55/35 lb Dual KB
SX: 35/25 lb Dual KB
No shouldering allowed. NO GRIPS ALLOWED. 

Scoring:

Combined time for all three 300m carries
*If all 3 partners are not complete in under 15:00, they will continue to finish. The two partners who have completed the 15:00 AMRAP can not start part 3 until the 3rd partner is done with the farmers carry.  

The Arena Part 3: Max Lift (10:00 Window After 15:00 Cap of Part 1 and 2)

Flow:
After the 15:00 mark, teams will move into the lifting portion.

Each athlete selects ONE of the following lifts:

1 Rep Max Clean
1 Rep Max Hang Clean
1 Rep Max Clean and Jerk

Rules:

Athletes may lift in any order
Unlimited attempts within the 10:00 window.
Two athletes may lift at the same time (We will have 2 judges)
Score = Combined total weight of all three athletes’ heaviest successful lifts.
The last lift must be off the ground before the clock hits 25:00

**To ensure fairness between male/male/female and female/female/male teams, the female athlete's 1-rep max lift will be multiplied by 1.5. This allows us to balance teams and celebrate strength equally.

 
Standards:

Clean: Bar must be received in the front rack with full extension at the top
Hang Clean: Bar must start from the hang (above the knees)
Clean & Jerk: After the clean, the bar must be locked out overhead with control and full extension

✅ Final Notes

Clips must be secured on both sides before every lift or the lift does not cound. 
Judges will confirm all movement standards and valid lifts

18:00 Time Cap
Relay Style – For Time
Each partner completes all 3 rounds before the next partner begins. While Partner 1 is working, Partners 2 and 3 may assist by changing out weights.
The clock stops when Partner 3 finishes the final bike.

RX Division
Partner must complete all 3 rounds before next partner begins

Round 1:
15 Thrusters (95/65)
15/12 Cal Echo Bike
Round 2:
12 Thrusters (115/85)
12/9 Cal Echo Bike
Round 3:
9 Thrusters (135/95)
9/6 Cal Echo Bike

Intermediate Division
Round 1:
15 Thrusters (75/55)
21/17 Cal Echo Bike
Round 2:
12 Thrusters (85/65)
12/9 Cal Echo Bike
Round 3:
9 Thrusters (95/75)
9/6 Cal Echo Bike

Scaled Division
Round 1:
15 Thrusters (55/35)
15/12 Cal Echo Bike
Round 2:
12 Thrusters (65/45)
12/9 Cal Echo Bike
Round 3:
9 Thrusters (75/55)
9/6 Cal Echo Bike

🎯 Workout Flow
Partner 1 completes all 3 rounds of thrusters + bike
Partner 2 begins only after Partner 1 finishes their third round
Partner 3 begins after Partner 2 finishes
Athletes may assist each other with weight changes during transitions
Score = Total time (or reps completed if time-capped)