2019 Dakota Games Workouts

CLick on the division below to see

the workouts from the 2019 Games.

PRO INDY

 

Friday 

For Time: 

10 Squat Snatches 185/125#

8 Squat Snatches 205/135#

6 Squat Snatches 225/145#

4 Squat Snatches 245/155#

2 Squat Snatches 265/165#

Timecap 10:00

Athletes will have 6 minutes to complete the first 24 reps (225/145# weight), then an additional 2 minutes for each round thereafter.

Friday Details

  • Athletes will have 6 minutes to complete the first 24 reps at 185/125#, 205/135#, 225/145#

  • Athlete will gain 2 additional minutes for completing the 225/145# round

  • Athlete will gain 2 additional minutes for completing the 245/155# round

  • Tiebreak will be recorded after the final rep at each weight. 

Handle It

For time:

100’ Handstand Walk Buy-in

6-10-14-18

Deadlift 275/185#

Toes-to-Bar

Strict Handstand Push up

Then 50’ Handstand Walk to finish

Time Cap: 12:00

Handstand walk must be 10' unbroken. Each 10' will count as a rep.

Four Star

For time:

21 Pull ups

15 Chest to Bar Pull ups

9 Bar Muscleups

4:00 CAP

1:00 Transition

3 Rounds for Time:

5 Cleans 245/165# (any style)

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

8:00 CAP

  • Tiebreak time will be recorded after the 15 C2B are completed.

  • Cleans may be any style: Squat clean, Power Clean, Split Clean. Must be taken from the ground to shoulder in one smooth motion (no hang cleans).

  • Age Group athletes may load their first attempt weight during the transition.

Battle

For Time:

24 Calorie Row

18 Burpee Box Jump Overs 30/24#

12 Sandbag Cleans 150/100#

800m Run

12 Burpee Box Jump Overs 30/24#

6 Sandbag Cleans 150/100#

CAP: 12:00

All The Way Up

For time:

3 (men)/2 (women) Legless Rope Climbs

21 Thrusters 110/80#

6 Rope Climbs

21 Thrusters 110/80#

Time Cap: 8:00

The Pool 2.0

4 Rounds for Time:

Swim 100m

14 One Legged Squats, Alternating

14 Burpees

16:00 CAP

The Pool 2.0 Details

Athl

  • Athletes will stage at Scheels Arena for the Pool event. 

  • Athletes will be transported on a bus to Hulbert Aquatic Arena for the Pool event. Transportation will be provided back from the event to Scheels Arena.

  • Athletes must wear swimwear. No Street clothing, lotion, glitter or body paint will be allowed in the pool.

  • Spectators may ride the spectator bus to and from Hulbert Aquatic Center.

PRO TEAMS of 4

 

Friday

15-12-9

Synchro Bar Muscle-up (2 athletes)

Worm Clean and Jerk (4 athletes)

Time Cap: 8:00

2:00 Transition

For Total Reps:

M1/F1: 1:00 Max Snatches 135/95#

M2/F2: 1:00 Max Snatches 185/125#

M1/F1: 1:00 Max Snatches 155/105#

M2/F2: 1:00 Max Snatches 205/145#

M1/F1: 1:00 Max Snatches 185/125#

M2/F2: 1:00 Max Snatches 225/155#

M1/F1: 1:00 Max Snatches 205/135#

M2/F2: 1:00 Max Snaches 245/165#

Friday Details:

  • This is a two part event, scored separately

  • Part 1 is a for time event.

  • 2 Athletes will perform synchro bar muscleups in any combination of athletes, M/M, F/F, M/F

  • The non-working athletes will stand behind the rig.

  • Athletes may tag in and out at any time.

  • If Part 1 is completed before the timecap, athletes may rest until Part 2.

  • Part 2 is scored as combined reps from all athletes.

  • Part 2 begins with each athlete at their barbell. At the call of “3-2-1, go”, M1 and F1 will have 1:00 to achieve max reps snatches at 135# for M1 and 95# for F1. On the next minute, M2 and F2 will have 1:00 to achieve max rep snatches at 185# for M2 and 125# for F2. Non-working athletes will use their rest time to load up their barbells to the correct weight for their next round. Each pair will continue in this manner for a total of 4 rounds with pair 1 finishing at 205#/145# and pair 2 finishing at 245#/165#. Score is total reps completed.

  • Any Style of Snatch is fine (no hang snatches).

The Big Chip

For Time:

M/M and F/F: 60 Wall Ball Shots 30/20 to 10/9' 

M/M and F/F: 40 Synchro Chest to Bar Pull ups

M/M and F/F: 40 Single Arm DB Overhead Squats 50/35#

20 Worm Push Presses

20 Worm Squats

14:00 CAP

The Big Chip Details:

  • The Males and Females will start as pairs, each pair in their own lane. 

  • The M/M and F/F pairs will complete their 60 wall ball shots each simultaneously, but they don't need to be synchro. One person in each pair will work at a time.

  • Once all wall ball shots are done by both pairs, athletes can move onto the next station of Synchro C2B. 

  • The M/M and F/F pairs will complete their 40 Synchro C2B.

  • Once both pairs are done with the C2B, they can move onto the 40  DB OHS, one person in each pair working at a time.

  • After both pairs are done with all the DB OHS, all four athletes will move onto the worm

Battle

For Time:

F/F Go First:

40 Cal Row

40 Burpee Box Jump Overs 24"

40 Sandbag Cleans 100#

Then M/M Go:

50 Cal Row

40 Burpee Box Jump Overs 30"

40 Sandbag Cleans 150#

CAP: 15:00

All The Way Up

Each For Time: Time Cap 10:00 for each pair

M/M, one person working at a time, split up however

4 LLRC

8 Rope Climbs

24 Thrusters 110#

2 LLRC

4 Rope Climbs

24 Thrusters 110#

 

F/F, one person working at a time, split up however

2 LLRC

8 Rope Climbs

24 Thrusters 80#

1 LLRC

4 Rope Climbs

24 Thrusters 80#

All The Way Up

For time:

M/F Pair 1
100' HSW (one person at a time, split up however)
6-10-14-18
Synchro DL 275/185#
Synchro T2B
Synchro HSPU

M/F Pair 2
200' HSW (one person at a time, split up however)
6-10-14-18
Synchro DL 275/185#
Synchro T2B
Strict HSPU 

CAP: 20:00

The Pool 2.0

M/M, F/F

Both M/M and F/F pair will have a lane. M/M and F/F pair will each go at the same time. . Times for each pair will be added for final score:

2 Rounds for time:

Athlete 1:

150m Swim

20 Pistols

20 Burpees

Athlete 2:

150m Swim

20 Pistols

20 Burpees

20:00 CAP

TEAMS of 3

 

WINGS

RX TEAMS OF 3

For Time:

Athlete 1: 25 Wall Ball Shots 30/20# 10/9'

Athlete 2: 25 Wall Ball Shots 30/20# 10/9'

Athlete 3: 25 Wall Ball Shots 30/20# 10/9'

25 Synchro Chest to Bar Pull ups (2 athletes)

10 Synchro Bar Muscle ups (2 athletes)

Time Cap: 6:00

1:00 Transition

Then 3, 2, 1.. LIFT

 

INTERMEDIATE TEAMS OF 3​

For Time:

Athlete 1: 25 Wall Ball Shots 20/14# 10/9'

Athlete 2: 25 Wall Ball Shots 20/14# 10/9'

Athlete 3: 25 Wall Ball Shots 20/14# 10/9'

25 Chest to Bar Pull ups (1 person working at a time)

10 Bar Muscle ups (1 person working at a time)

Time Cap: 6:00

1:00 Transition

Then 3, 2, 1.. LIFT

MASTERS TEAMS OF 3​

For Time:

Athlete 1: 25 Wall Ball Shots 20/14# 10/9'

Athlete 2: 25 Wall Ball Shots 20/14# 10/9'

Athlete 3: 25 Wall Ball Shots 20/14# 10/9'

25 Chest to Bar Pull ups (1 person working at a time)

10 Bar Muscle ups (1 person working at a time)

Time Cap: 6:00

1:00 Transition

Then 3, 2, 1.. LIFT

SCALED TEAMS OF 3​

For Time:

Athlete 1: 25 Wall Ball Shots 20/14# 10/9'

Athlete 2: 25 Wall Ball Shots 20/14# 10/9'

Athlete 3: 25 Wall Ball Shots 20/14# 10/9'

25 Pull ups (1 person working at a time)

10 Chest to Bar Pull ups (1 person working at a time)

Time Cap: 6:00

1:00 Transition

Then 3, 2, 1.. LIFT

WINGS Details:

  • Athletes will start at the start mat

  • Athlete 1 will sprint down the mat and complete their wall ball shots, then sprint back down the mat to tag Athlete 2 in.

  • Athlete 2 will do the same, and when Athlete 3 completes the wall ball shots, all athletes will receive the signal to approach the pullup bar to complete the prescribed pull ups, etc.

  • Time is called after all the reps have been completed and all athletes reach the finish mat.

  • Athletes will have a 1:00 Transition before beginning 3, 2, 1.. LIFT. Athletes may NOT use this time to preload their bar or perform warmup lifts.

  • A Tiebreak time will be recorded after the last chest to bar pull up (or chin over bar pull up in Scaled)

3,2,1 LIFT

ALL DIVISIONS

Athlete 1: 3 Rep Max Front Squat

Athlete 2: 2 Rep Max Jerk

Athlete 3: 1 Rep Max Squat Snatch

Time Cap: 8:00

Score is total load of all 3 lifts.

3, 2, 1.. LIFT Details:

  • Athletes will share a bar. 

  • Athletes may lift in any order and go back and forth between athletes.

  • Each athlete must declare which lift they will be performing in the event (ie: 3 Rep Max Front Squat).

  • Athlete must declare weight to judge before beginning an attempt. 

  • No fractional weights will be available (yes, 2.5 and 5lb plates are available). 

  • All lifts are from the ground. 

  • Yes, a squat clean will count as the first squat for the 3 Rep Max Front Squat.

  • Any style Shoulder to Overhead is allowed.

Battle

RX TEAMS OF 3

AMRAP 12:00

One person working at a time, split up the work as desired:

24 Cal Row

18 Burpee Box Jump Overs 30/24"

12 Sandbag Cleans 150/100#

INTERMEDIATE TEAMS OF 3

AMRAP 12:00

One person working at a time, split up the work as desired:

24 Cal Row

18 Burpee Box Jump Overs 24/20"

12 Sandbag Cleans 150/100#

MASTERS TEAMS OF 3

AMRAP 12:00

One person working at a time, split up the work as desired:

24 Cal Row

18 Burpee Box Jump Overs 24/20"

12 Sandbag Cleans 150/100#

SCALED TEAMS OF 3

AMRAP 12:00

One person working at a time, split up the work as desired:

24 Cal Row

18 Burpee Box Jump Overs 24/20"

12 Sandbag Cleans 100/50#

Battle

RX Teams of 3

3 Rounds For Time (each partner will do 3 rounds):

Partner A:

3 Rope Climbs

15 Thrusters 110/80#

 

Partner B:

1 Legless Rope Climb + 2 Rope Climbs (Men)/3 Rope Climbs (Women)

15 Thrusters 110/80#

 

Partner C: 

2 Legless Rope Climb + 1 Rope Climb (Men)/1 LLRC + 2 Rope Climbs (Women)

15 Thrusters 110/80#

Time Cap: 15:00

Intermediate Teams of 3

3 Rounds For Time (each partner will do 3 rounds):

Partner A: 

2 Rope Climbs 

15 Thrusters 110/80#

Partner B:

2 Rope Climbs

15 Thrusters 110/80#

Partner C:

2 Rope Climbs

15 Thrusters 110/80#

Time Cap: 15:00

Masters Teams of 3

3 Rounds For Time (each partner will do 3 rounds):

Partner A: 

2 Rope Climbs 

15 Thrusters 90/60#

Partner B:

2 Rope Climbs

15 Thrusters 90/60#

Partner C:

2 Rope Climbs

15 Thrusters 90/60#

Time Cap: 15:00

Scaled Teams of 3

9 Rounds For Time:

1 Rope Climb

15 Thrusters 90/60#

Time Cap: 15:00

For Scaled, one athlete will work at a time, with athletes tagging in and out as desired.

In Synch

RX TEAMS OF 3

For Time:

100' HSW (one person at a time, split up however)

10-14-18-22 Reps

Deadlift 305/215# (one person at a time, split up however)

Synchro T2B

Synchro Strict HSPU (men) Synchro HSPU (women)

CAP: 12:00

INTERMEDIATE TEAMS OF 3

For Time:

22-18 Reps

Deadlift 275/185 (one person at a time, split up however)

Toes to Bar (one person hanging from the bar)

Strict Handstand Pushup to 5" elevation (one person holding a handstand)

14-10 Reps

Deadlift 275/185 (one person at a time, split up however)

Toes to Bar (one person hanging from the bar)

Handstand Push up (one person holding a handstand)

CAP: 12:00

MASTERS TEAMS OF 3

For Time:

10-14-18-22 Reps

Deadlift 275/185 (one person at a time, split up however)

Toes to Bar (one person hanging from the bar)

Handstand Push up (one person holding a handstand)

CAP: 12:00

SCALED TEAMS OF 3

For Time:

22-18 Reps

Deadlift 225/155 (one person at a time, split up however)

Toes to Bar (one person hanging from the bar)

DB S2OH 50/35#

14-10 Reps

Deadlift 225/155 (on person at a time, split up however)

Toes to Bar (one person hanging from the bar)

Strict HSPU to 5" Incline (one person holding a handstand)

CAP: 12:00

The Pool 2.0

TEAMS of 3 RX

3 Rounds for Time:

Each athlete will complete a round:

Swim 200m

20 Pistols

20 Burpees

18:00 CAP

TEAMS OF 3 INTERMEDIATE:

For Time: 

Athlete 1:

Swim 200m

20 Squats

20 Burpees

Athlete 2:

Swim 150m 

20 Pistols

20 Burpees

Athlete 3:

Swim 100m

20 Pistols

20 Squats

20 Burpees

17:00 CAP

Teams of 3 Scaled/Masters

3 Rounds for Time:

Each athlete will complete a round:

Swim 150m

20 Air Squats

20 Burpees

14:00 CAP

INDIVIDUALS

 

Handle It

35-39

For time:

100’ Handstand Walk Buy-in

6-10-14-18

Deadlift 275/185#

Toes-to-Bar

Strict Handstand Push up (Men)/ Handstand Push up (Women)

Then 50’ Handstand Walk to finish

Time Cap: 12:00

40-44

For time:

6-10-14-18

Deadlift 275/185#

Toes-to-Bar

Strict Handstand Push up (Men)/Handstand Push up (Women)

Then 50’ Handstand Walk to finish

Time Cap: 12:00
 

45-49

For time:

6-8-10-12

Deadlift 275/185#

Toes-to-Bar

Handstand Push up 

Then 50’ Handstand Walk to finish

Time Cap: 12:00


 

50-54

For time:

6-8-10-12

Deadlift 225/155#

Toes-to-Bar

Handstand Push up

Time Cap: 12:00

55+

For time:

6-8-10-12

Deadlift 225/155#

Toes-to-Bar

Handstand Push up (Men)/Dumbell Push Press #20 (Women)

Time Cap: 12:00
 

Teen

For time:

6-8-10-12

Deadlift 225/155#

Toes-to-Bar

Handstand Push up 

Time Cap: 12:00

HANDLE IT Details:

  • Handstand walk must be 10' unbroken. Each 10' will count as a rep.

Four Star

35-39, 40-44

For time:

21 Pull ups

15 Chest to Bar Pull ups

9 Bar Muscle ups

4:00 CAP

1:00 Transition

For Load:

6:00 to find a 1RM Clean (any Style)

12 Wall Ball Shot 30/20# 10/9' Buy-in before each Attempt

45-49, 50-54, 55+, Teen

For time:

21 Pull ups

15 Chest to Bar Pull ups

9 Bar Muscle ups

4:00 CAP

1:00 Transition

For Load:

6:00 to find a 1RM Clean (any Style)

12 Wall Ball Shot 20/14# 10/9' Buy-in before each Attempt

FOUR STAR Details:

  • Tiebreak time will be recorded after the 15 C2B are completed.

  • Cleans may be any style: Squat clean, Power Clean, Split Clean. Must be taken from the ground to shoulder in one smooth motion (no hang cleans).

  • Age Group athletes may load their first attempt weight during the transition. 

Battle

35-39

40-44

For Time:

24 Calorie Row

18 Burpee Box Jump Overs 30/24#

12 Sandbag Cleans 150/100#

800m Run

12 Burpee Box Jump Overs 30/24#

6 Sandbag Cleans 150/100#

CAP: 12:00

45-49, 50-54, 55+, TEEN

For Time:

24 Calorie Row

18 Burpee Box Jump Overs 24/20#

12 Sandbag Cleans 100/50#

800m Run

12 Burpee Box Jump Overs 24/20#

6 Sandbag Cleans 100/50#

CAP: 12:00

All The Way Up

35-39

For time:

3 Legless Rope Climbs (men)/6 Rope Climbs (women)

21 Thrusters 110/80#

6 Rope Climbs

21 Thrusters 110/80#

Time Cap: 8:00
 

40-44

For time:

6 Rope Climbs

21 Thrusters 110/80#

3 Rope Climbs

21 Thrusters 110/80#

Time Cap: 8:00
 

45-49

For time:

6 Rope Climbs

21 Thrusters 90/60#

3 Rope Climbs

21 Thrusters 90/60#

Time Cap: 8:00
 

50-54

For Time:

3 Rope Climbs

21 Thrusters 90/60#

3 Rope Climbs

21 Thrusters 90/60#

Time Cap: 8:00
 

55+

For time:

3/2 Rope Climbs

21 Thrusters 90/60#

3/2 Rope Climbs

21 Thrusters 90/60#

Time Cap: 8:00

Teen

For time:

3 Rope Climbs

21 Thrusters 90/60#

3 Rope Climbs

21 Thrusters 90/60#

Time Cap: 8:00

The Pool 2.0

TEEN, 35-39

4 Rounds for Time:

Swim 100m

14 One Legged Squats, Alternating

14 Burpees

16:00 CAP

40-44, 45-49, 50-54,55+

3 Rounds for Time:

Swim 100m

14 Air Squats

14 Burpees

13:00 CAP

The Pool 2.0 Details:

  • Athletes will stage at Scheels Arena for the Pool event. 

  • Athletes will be transported on a bus to Hulbert Aquatic Arena for the Pool event. Transportation will be provided back from the event to Scheels Arena.

  • Athletes must wear swimwear. No Street clothing, lotion, glitter or body paint will be allowed in the pool.

  • Spectators may ride the spectator bus to and from Hulbert Aquatic Center.

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.

© 2019 by  CrossFit Fargo. All rights reserved.

 

Hosted by:

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