2018 Dakota Games Workouts

CLick on the division below to see

the workouts from the 2018 Games.

ELITE INDY

 

Hang On

For Time:

100' Axle Bar Front Rack Lunge 150/110

50' Handstand Walk

60 Toes to Bar

50' Handstand Walk

100' Axle Bar Front Rack Lunge 150/110

Time Cap: 9:00

HANG ON DETAILS

  • Individuals:

  • Handstand walk must be in 10' increments. If an athlete comes down before the 10' hash mark, they must start that segment over.

Double Down

For Time:

21-15-9 Deadlift 275/195#

21-15-9 Bar Facing Burpees

30-40-50 Double Unders

Time Cap: 9:00

  • You will perform 21 Deadlifts, then 21 Bar Facing Burpees, then 30 Double Unders. Then 15 DL, 15 BFB, 40 Double Unders. Then 9 DL, 9 BFB, 50 Double Unders. 

  • Bar Facing Burpees require the athlete to jump over the bar with two feet.

Heavy N' Nasty

10 Rounds for Time: 

9 Wall Ball Shots 30/20# to 10/9'

3 Ring Muscle ups

1 Clean 225/155#

Time Cap: 14:00

HEAVY N NASTY DETAILS

  • Step stools will be provided for athletes who need assistance reaching the bar or rings. Teammates may not assist. 

  • All non-working athletes will remain on the start mat. 

  • Any type of Clean is allowed: Squat, Power, Split. Hang Cleans are not allowed. 

The Pool

4 Rounds For Time:

Row 25/20 Calories

Swim 50 Meters (25 down, 25 back)

Time Cap: 10:00

Jump For It

For Time:

Run 800m

-then-

10 Box Jump Overs 24/20"

10 Overhead Squats 155/105#

10 Box Jump Overs

8 Overhead Squats 185/125#

10 Box Jump Overs

6 Overhead Squats 205/135#

10 Box Jump Overs

4 Overhead Squats 225/145#

10 Box Jump Overs

2 Overhead Squats 245/155#

Time Cap: 15:00

JUMP FOR IT DETAILS

  • The 800m run buy-in will be outdoors. 

  • Box Jump Overs do not require opening the hips at the top. You may face the box or jump laterally.

  • For the Masters 50+, you may step up and over the box, but both feet must be on top of the box at the same time before moving to the other side.

  • You may snatch or clean and jerk the bar up for the Overhead Squats.

  • The bar must be dropped IN FRONT of you upon completion of the OHS. Bailing the bar behind your body will result in a no rep.

Individual Final

3 Rounds For Time:

20/15 Cal Bike

10 Axle Thrusters 130#/90#

Time Cap: 6:00

INDIVIDUAL AGE GROUPS

 

Hang On

MASTERS 35-39 INDIVIDUAL

For Time:

100' Axle Bar Front Rack Lunge 130/90

50' Handstand Walk

40 Toes to Bar

50' Handstand Walk

100' Axle Bar Front Rack Lunge 130/90

Time Cap: 9:00

MASTERS 40-49 INDIVIDUAL

 

For Time:

100' Axle Bar Front Rack Lunge 110/70

10 Axle Bar Shoulder to Overhead 110/70

30 Toes to Bar

10 Axle Bar Shoulder to Overhead 110/70

100' Axle Bar Front Rack Lunge 110/70

Time Cap: 9:00

MASTERS 50+ INDIVIDUAL

For Time:

100' Axle Bar Front Rack Lunge 110/70

10 Axle Bar Shoulder to Overhead 110/70

20 Toes to Bar

10 Axle Bar Shoulder to Overhead 110/70

100' Axle Bar Front Rack Lunge 110/70

Time Cap: 9:00

TEEN INDIVIDUAL

For Time:

100' Axle Bar Front Rack Lunge 110/70

30' Handstand Walk

30 Toes to Bar

30' Handstand Walk

100' Axle Bar Front Rack Lunge 110/70

Time Cap: 9:00

HANG ON DETAILS

  • Handstand walk must be in 10' increments. If an athlete comes down before the 10' hash mark, they must start that segment over.

Double Down

MASTERS 35-39 INDIVIDUAL

For Time:

21-15-9 Deadlift 245/165#

21-15-9 Bar Facing Burpees

30-40-50 Double Unders

Time Cap: 9:00

MASTERS 40-49 INDIVIDUAL

For Time:

21-15-9 Deadlift 225/125#

21-15-9 Bar Facing Burpees

30-40-50 Double Unders

Time Cap: 9:00

MASTERS 50+ INDIVIDUAL

For Time:

21-15-9 Deadlift 185/105

21-15-9 Bar Facing Burpees

30-40-50 Double Unders

Time Cap: 9:00

TEEN INDIVIDUAL

For Time:

21-15-9 Deadlift 155/95

21-15-9 Bar Facing Burpees

30-40-50 Double Unders

Time Cap: 9:00

DOUBLE DOWN DETAILS

  • Individuals: You will perform 21 Deadlifts, then 21 Bar Facing Burpees, then 30 Double Unders. Then 15 DL, 15 BFB, 40 Double Unders. Then 9 DL, 9 BFB, 50 Double Unders. 

  • Bar Facing Burpees require the athlete to jump over the bar with two feet.

Heavy N' Nasty

MASTERS 35-39 INDIVIDUAL

10 Rounds for Time:

9 Wall Ball Shots 30/20# to 10/9'

3/1 Ring Muscle ups

1 Clean 225/125#

Time Cap: 14:00
 

MASTERS 40-49 INDIVIDUAL

10 Rounds for Time:

9 Wall Ball Shots 30/14# to 10/9'

2 Bar Muscle ups/4 C2B Pull ups

1 Clean 185/105#

Time Cap: 14:00
 

MASTERS 50+ INDIVIDUAL

10 Rounds for Time:

9 Wall Ball Shots 20/14# to 10/9'

5 C2B/5 Chin over Bar Pull ups

1 Clean 155/95#

Time Cap: 14:00
 

TEEN INDIVIDUAL

10 Rounds for Time:

9 Wall Ball Shots 20/14# to 10/9'

6 C2B Bar Pull ups

1 Clean 145/85#

Time Cap: 14:00

HEAVY N' NASTY DETAILS

  • Step stools will be provided for athletes who need assistance reaching the bar or rings. Teammates may not assist. 

  • Any type of Clean is allowed: Squat, Power, Split. Hang Cleans are not allowed. 

The Pool

ALL INDIVIDUAL DIVISIONS

4 Rounds For Time:

Row 25/20 Calories

Swim 50 Meters (25 down, 25 back)

Time Cap: 10:00

Jump For It

MASTERS 35-39 INDIVIDUAL

For Time:

Run 800m

-then-

10 Box Jump Overs 24/20"

10 Overhead Squats 135/95#

10 Box Jump Overs

8 Overhead Squats 135/95#

10 Box Jump Overs

6 Overhead Squats 135/95#

10 Box Jump Overs

4 Overhead Squats 135/95#

10 Box Jump Overs

2 Overhead Squats 135/95#

Time Cap: 15:00

MASTERS 40-49 INDIVIDUAL

 

For Time:

Run 800m

-then-

10 Box Jump Overs 24/20"

10 Overhead Squats 115/75#

10 Box Jump Overs

8 Overhead Squats 115/75#

10 Box Jump Overs

6 Overhead Squats 115/75#

10 Box Jump Overs

4 Overhead Squats 115/75#

10 Box Jump Overs

2 Overhead Squats 115/75#

Time Cap: 15:00

MASTERS 50+ INDIVIDUAL

For Time:

Run 800m

-then-

10 Box Jump Overs 24/20"*

10 Overhead Squats 95/65#

10 Box Jump Overs

8 Overhead Squats 95/65#

10 Box Jump Overs

6 Overhead Squats 95/65#

10 Box Jump Overs

4 Overhead Squats 95/65#

10 Box Jump Overs

2 Overhead Squats 95/65#

Time Cap: 15:00

*Step Overs are Allowed
 

TEEN INDIVIDUAL

For Time:

Run 800m

-then-

10 Box Jump Overs

10 Overhead Squats 95/65#

10 Box Jump Overs

8 Overhead Squats 95/65#

10 Box Jump Overs

6 Overhead Squats 95/65#

10 Box Jump Overs

4 Overhead Squats 95/65#

10 Box Jump Overs

2 Overhead Squats 95/65#

Time Cap: 15:00

JUMP FOR IT DETAILS

  • The 800m run buy-in will be outdoors. 

  • Box Jump Overs do not require opening the hips at the top. You may face the box or jump laterally.

  • For the Masters 50+, you may step up and over the box, but both feet must be on top of the box at the same time before moving to the other side.

  • You may snatch or clean and jerk the bar up for the Overhead Squats.

  • The bar must be dropped IN FRONT of you upon completion of the OHS. Bailing the bar behind your body will result in a no rep.

The Pool 2.0

MASTERS 35-39 INDIVIDUAL: 

3 Rounds For Time:

20/15 Cal Bike

10 Axle Thrusters 130#/90#

Time Cap: 6:00

MASTERS 40-49 INDIVIDUAL:

3 Rounds For Time:

20/15 Cal Bike

10 Axle Thrusters 110#/70#

Time Cap: 6:00

MASTERS 50+ INDIVIDUAL:

3 Rounds For Time:

20/15 Cal Bike

10 Axle Thrusters 90#/50#

Time Cap: 6:00

TEEN INDIVIDUAL:

3 Rounds For Time:

20/15 Cal Bike

10 Axle Thrusters 90#/50#

Time Cap: 6:00

TEAMS of 3

 

Hang On

RX TEAMS OF 3

AMRAP 9:00

100' Axle Bar Front Rack Lunge 150/110

50' Handstand Walk

20 Synchro Toes to Bar

INTERMEDIATE TEAMS OF 3

AMRAP 9:00

100' Axle Bar Front Rack Lunge 130/90

50' Handstand Walk

20 Toes to Bar (one athlete hanging from bar)

SCALED TEAMS OF 3

AMRAP 9:00

100' Axle Bar Front Rack Lunge 110/70

20 Axle Bar Shoulder to Overhead 110/70

20 Toes to Bar

MASTERS 35+ TEAMS OF 3

AMRAP 9:00

100' Axle Bar Front Rack Lunge 130/90

20 Axle Bar Shoulder to Overhead 130/90

20 Toes to Bar (one athlete hanging from bar)

HANG ON DETAILS

  • You may tag in and out at any time.

  • Handstand walk: must be in 10' increments.

  • Synchro Toes to Bar (Rx Teams of 3): The rep counts when the feet of both athletes touch the bar at the same time.

  • Toes to Bar while one athlete hangs from the bar (Intermediate and Masters Teams of 3): One athlete will perform toes to bar while the other hangs from the bar. A minimum of 5 reps must be completed by an athlete before switching.

Double Down

RX TEAMS OF 3

AMRAP 9:00

Buy-in:

Partner A: 50 Double Unders

Partner B: 50 Double Unders

Partner C: 50 Double Unders

-then-

AMRAP 

15 Deadlifts 275/195

15 Synchro Bar Facing Burpees

INTERMEDIATE TEAMS OF 3

AMRAP 9:00

Buy-in:

150 Double Unders (break it up any way)

-then-

AMRAP 

15 Deadlifts 225/155

15 Synchro Bar Facing Burpees

SCALED TEAMS OF 3

AMRAP 9:00 

Buy-in:

100 Double Unders (break it up any way)

-then-

AMRAP 

15 Deadlifts 185/125

15 Synchro Bar Facing Burpees

MASTERS 35+ TEAMS OF 3

AMRAP 9:00

Buy-in: 150 Double Unders (break it up any way)

-then-

AMRAP 

15 Deadlifts 225/155

15 Synchro Bar Facing Burpees

DOUBLE DOWN DETAILS

  • You will perform the prescribed double under buy-in before moving onto the Deadlift/Synchro Bar Facing Burpee

  • Only one athlete will be on the floor at a time during the Deadlifts. The non-working athletes will be on the start mat. You may tag in and out at any time during the deadlifts.

  • Only two athletes on the floor at a time during the Synchro Burpees over the bar. The non-working athlete will be on the start mat. You may tag in and out at any time during the burpees. 

  • Burpees will be performed synchronized with the chest touching the ground at the same time before jumping over the bar. The athletes must jump over the bar with two feet. 

Heavy N' Nasty

RX TEAMS OF 3

AMRAP 14:00

Partner A: 

9 Wall Ball Shots 30/20# to 10/9'

3 Ring Muscle ups

1 Clean 225/145#

Partner B:

9 Wall Ball Shots 30/20# to 10/9'

3 Bar Muscle ups

1 Clean 225/145#

Partner C:

9 Wall Ball Shots 30/20# to 10/9'

9 C2B Pull ups

1 Clean 225/145#

Partner A goes, then Partner B goes, then Partner C goes. Athletes must finish the round they start and stay in order throughout the whole workout.

INTERMEDIATE TEAMS OF 3

AMRAP 14:00

9 Wall Ball Shots 30/20# to 10/9'

6 C2B Pull ups

1 Clean 185/115#

Partner A goes, then Partner B goes, then Partner C goes. Athletes must finish the round they start and stay in order throughout the whole workout.

SCALED TEAMS OF 3

AMRAP 14:00

9 Wall Ball Shots 20/14# to 10/9'

6 Pull ups

1 Clean 135/85#

Athletes may sub in and out as desired. 

MASTERS 35+ TEAMS OF 3

AMRAP 14:00

9 Wall Ball Shots 30/20# to 10/9'

6 C2B Pull ups

1 Clean 155/105#

Athletes may sub in and out as desired. 

Heavy & 'Nasty Details

Athl

  • Step stools will be provided for athletes who need assistance reaching the bar or rings. Teammates may not assist. 

  • All non-working athletes will remain on the start mat. 

  • Any type of Clean is allowed: Squat, Power, Split. Hang Cleans are not allowed. 

The Pool

ALL TEAMS​

AMRAP 12:00, Waterfall Style:

Row 25/20 Calories

Swim 50 Meters (25 down, 25 back)

Jump For It

RX TEAMS OF 3

For Time:

Bike 6k

-then-

10 Box Jump Overs 24/20"

10 Overhead Squats 155/105#

10 Box Jump Overs

8 Overhead Squats 185/125#

10 Box Jump Overs

6 Overhead Squats 205/135#

10 Box Jump Overs

4 Overhead Squats 225/155#

10 Box Jump Overs

2 Overhead Squats 245/165#

Time Cap: 15:00

INTERMEDIATE TEAMS OF 3

 

AMRAP 15:00

Bike 6k

-then-

AMRAP

10 Box Jump Overs 24/20"

10 Overhead Squats 155/105#

SCALED TEAMS OF 3

 

AMRAP 15:00:

Bike 6k

-then-

AMRAP

10 Box Jump Overs 24/20"

10 Overhead Squats 115/75#

MASTERS 35+ TEAMS OF 3

AMRAP 15:00:

Bike 6k

-then-

AMRAP

10 Box Jump Overs 24/20"

10 Overhead Squats 135/85#

JUMP FOR IT DETAILS

  • Teams:

  • All athletes will be on the floor for the 6k bike buy-in. You may tag in and out at any time. Athletes may not touch the monitor. 

  • Only one athlete may be on the floor at a time for the Box Jump Over/OHS portion. Non-working athletes will remain on the start mat. 

  • You may tag in and out at any time. 

  • Box Jump Overs do not require opening the hips at the top. You may face the box or jump laterally.

  • You may snatch or clean and jerk the bar up for the Overhead Squats.

  • The bar must be dropped IN FRONT of you upon completion of the OHS. Bailing the bar behind your body will result in a no rep.

All workout scores are due July 8th at 11:59pm CST.

 

All age groups have the same workouts, with the option to choose between Rx, Intermediate and Scaled.  The reason why all age groups have the same workouts is because of how teams qualify. If a Masters athlete had a different version of the workouts, they would not be able to compete on a team with athletes in different age groups.

All athletes are recommended to use a judge or film a video of their workout. 

Athletes looking to qualify as an Individual or Pro Teams of 4 should video their workouts. A video will be requested of qualifying athletes at the close of the qualifier for score validation. 

Email support@thedakotagames.com for assistance.

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CrossFit Fargo

www.crossfitfargo.com

 

 

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Location:

Scheels Arena, Fargo ND

Hulbert Aquatic Center

620 7th Ave E

West Fargo, ND 58078