2023 Alpha Games
October 21st, 8:00 am
Join forces with a partner and gear up for the ultimate challenge of the year!
Welcome to the 6th annual Alpha Games competition! Test your strength, skills, endurance and teamwork across 3 grueling events (plus a final)… come out on top and you will be crowned the Alpha pair of the year.
Each team must have one member that is currently a full time member, or has been for three consecutive months this year. Sign up by Sept 15th to ensure you receive a competition shirt. Absolutely no refunds after Sept 15th.
Alpha Games 6 Itinerary
Check-in & Event 1: “Two ‘fer”
- 8:00 am: Athlete Check-in (Shirts, goodie bags, scorecards)
- 8:20 am: Welcome & Briefing for Event 1
- 8:40-9:00 am: Event 1 (Scaled)
- 9:00-9:10 am: Setup for Event 1 (RX)
- 9:10-9:30 am: Event 1 (RX)
Event 2: “Tag Team”
- 9:50 am: Briefing for Event 2
- 10:05-10:19 am: Event 2 (Scaled)
- 10:19-10:30 am: Setup for Event 2 (RX)
- 10:30-10:44 am: Event 2 (RX)
Event 3: “Vale Humeros”
- 11:00 am: Briefing for Event 3
- 11:15-11:24 am: Event 3 (Scaled)
- 11:24-11:35 am: Setup for Event 3 (RX)
- 11:35-11:44 am: Event 3 (RX)
Final
- 12:15 pm: Final Event Announced
- 12:30-12:42 pm: Scaled (SC) Athletes Warm-up
- 12:45-1:15 pm: Scaled (SC) Final
- 1:15-1:27 pm: RX Athletes Warm-up
- 1:30-2:00 pm: RX Final
Cleanup & Closure Session
- 2:15-2:30 pm: Podium Announcements
- 2:30-3:30 pm: Cleanup & Close UP
Event 1: “Two ‘fer”
E5MOMx4 (RX / SC)
Odd Rounds:
-400m Partner Run
Amrap in remaining time
- 10 T2B / 20 Medball Situps
-15 Partner Deadlifts (235 / 155)
Even Rounds:
-40 / 30 Assault Bike Cal
Amrap in remaining time
- 10 Synchro Bar Facing Burpees
-15 Wall Balls (20 & 14 / 14 & 10)
This workout will be split into two scores, each worth the same amount of points as other workouts. At 3-2-1 go, both partners (starting under the rig in their lane) will leave out the back door on a 400 m run. The first athlete back may immediately start T2B/Medball situps . Athletes may choose how to split up their rep scheme as long as one partner is touching the assault bike while the other partner is doing T2B/Medball Situps. Once all reps are complete, both athletes will come to the middle of the lane to complete 15 partner deadlifts. Partner deadlifts start with both athletes standing on the same side of the bar and lifting together until both athletes are standing tall with hips opened and knees locked. Athletes will continue doing T2B/Deadlift in this manner until clock reaches 5 min.
At the 5 min mark, athletes will work on the same bike to complete 40 total calories (30 for Sc). Athlete must stay on the bike until all calories are completed. For the synchro burpees, athletes must be on the same side of the barbell with chest touching the ground at the same time. RX athletes must jump over the bar, SC can step. Once all burpees are complete, 1 athlete will complete 15 wall balls on the back wall while the other athlete stands by the barbell. Athletes may split wall ball reps as they choose as long as they tag outside of the rig.
Athletes will continue with the AMRAP portion of this round until the 10 min mark, then repeat both rounds 1 more time.
Total reps completed during rounds 1 & 3 will count as 1 workout score while total reps completed during round 2 & 4 will count for another.
Grab a partner and get signed up today!
Event 2: “Tag-Team”
8 RFT- 14 Min Cap
-6 Devil’s Press 100/70
-12 DB Box Step Ups (24” / 20”)
-24 Double Unders or 48 Single Unders
This is a you go, I go, alternating every movement style workout. Athletes must always be facing the center of their lane for reps to count. You may elect which partner you choose to go first. Both athletes must start under the rig, but may stay in the lane during the workout.
At 3-2-1 go, both partners will run to their “side” of the lane. Athlete 1 will begin performing 6 Devil’s Press. Devil’s Press must show complete lockout of dumbbells above head with hands, elbows, shoulders, hips, and knees in one line. You may get the dumbbells overhead however you see fit as long as knees, hips, shoulders, elbows, and hands are all fully locked out at the top of the rep. Once all Devil’s press are completed, partners must touch hands before Athlete 2 begins work on Dumbbell Step Ups. Dumbbells may only be supported in a farmers carry position during entire movement. Athletes must stand tall on top of the box with knees, hips, and shoulders locked out in the same plane with both feet touching the top of the box. Both feet must touch the ground with both dumbbells in hand for rep to be completed. Once all box step ups are completed, partners must touch hands again before Athlete 1 performs 24 double unders (or 48 singles). Once Athlete 1 is done with all jump rope reps, partners must touch hands before Athlete 2 begins the Devil’s Press on the second round. Essentially, both athletes will do 4 full rounds each, but you are alternating the work responsibilities every movement. This flow will continue until 8 total rounds are completed, or time cap is reached. Time will stop for your score once both athletes are back under the rig.
*If your dumbbells are dropped from above the knees or they touch the lane perimeter tape, you will have 5 synchro dumbbell front squats as a penalty before you may continue with the workout.
Scaled
-6 Devil’s Press 70/50
-12 Box Step Ups (20” / 18”)
-24 Double Unders or 48 Single Unders
Event 3: “Vale Humeros”
9 Min AMRAP
9 Synchro Single Arm KB OH Forward Lunge (53/35)
6 Hang Power Snatches (115/65)
3 Wall Walks
Lanes will be setup with a barbell on one end, pair of kettle bells in the middle, and another barbell on the other end (closest to the rig). Athletes will start under the rig. At 3-2-1 GO, athletes will run to their respective KB weights and lift KB overhead while standing tall before starting synchro KB lunges. Kb must stay completely overhead with elbow locked out during the entire repetition to avoid a no rep. BOTH athletes knee must be on the ground at the same time to be considered a synchro rep. Athletes may choose whichever arm they desire to do each reps, and may switch between reps (but not in the middle of a rep). Lunges MUST be stepping forward and alternating legs. Once all lunges are complete, either athlete may start on the Hang Power Snatches (or Cleans for Scaled). Barbells must start on the ground and stay within your lane for entire workout. If barbells travel outside of your lane (including if a bumper touches the tape), that rep will not count and need to be redone. To start the rep, you must first deadlift the bar to hip height before CLEARLY SHOWING a change of direction of barbell downward, but not below the knee, before extending hips to catch snatch in power position. The rep is complete once barbell is directly overhead, knees, hips, and elbows are fully extended. You may split the workload however you desire, but athletes must tag hands to allow the other athlete to begin work on reps. Once all hang power cleans are completed, one athlete will make their way to the wall (where tape lines have been premeasured and placed according to (CrossFit Standards. << Click for info) to begin the wall walks. The other athlete MUST be on the other side of at least one KB for the duration of the rep to avoid a no rep penalty. Athletes may switch out reps as long as they tag hands between. This will continue for 9 minutes with teams completing as many reps as possible in that timeframe.
**Non working athlete must maintain a kb in between their partner for individual movement reps to count… ie when one athlete is working on either Hang Power Snatches/Cleans or Wall Walks, the other athlete must be on the other side of KB for rep to count. Athletes must touch hands to allow other athlete to start work on these movements.
Scaled
Synchro Single Arm KB Front Rack Forward Lunge (53/35)… elbow must be at or above kb horizontal plane
Hang Power Cleans (95/65)
Scaled Wall Walks