Workouts for Goddess Games 2021

Goddess Games 2021 workouts are named after the impactful and influential words of women.  These words, written and spoken by strong women,  challenge us to change the way the world views and treats women, as well as the way we view and treat ourselves.

“I Dissent”

In the words of Ruth Bader Ginsburg, Supreme Court Justice and co-founder of the Women’s Rights Project at the ACLU, “Women’s rights are an essential part of the overall human rights agenda, trained on the equal dignity and ability to live in freedom all people should enjoy.” 

Justice Ginsburg was a pioneer for gender equality throughout her distinguished career. In her years serving on the Supreme Court, she was also known for her forceful dissents. Dissents can be used in the future to potentially change the law or future rulings. Justice Ginsburg helped highlight why it is important for us to make our voices heard. Learning to dissent like RBG can benefit us all when we’re called upon to stand up for ourselves. “Fight for the things that you care about, but do it in a way that will lead others to join you, “ advised Justice Ginsburg.

Team Rx

12 min on the clock

30-24-18

Box Jump Overs 20”

Wall Balls 20#

Pistols

At 8:00, max D Ball over the shoulder 100#

1 person works at a time. Divide the work as needed.

2 scores = time to finish the first part (each remaining rep adds 1 second to 8:00) and number of DBalls

Team Masters

12 min on the clock

30-24-18

Box Jump Overs 20” OR Box Step Overs 20” 

Wall Balls 14#

Pistols

At 8:00, max D Ball over the shoulder 75#

1 person works at a time. Divide the work as needed.

2 scores = time to finish the first part (each remaining rep adds 1 second to 8:00) and number of DBalls

Team Scaled

12 min on the clock

30-24-18

Box Step Overs 20”

Wall Balls 14#

Goblet Squats 16kg KB

At 8:00, max D Ball over the shoulder 75#

1 person works at a time. Divide the work as needed.

2 scores = time to finish the first part (each remaining rep adds 1 second to 8:00) and number of DBalls

Team AI

12 min on the clock

30-24-18

Box Step Ups  20”

Wall Balls TBD

Air Squats

At 8:00, max Slam Ball over the shoulder 50# 

1 person works at a time. Divide the work as needed.

2 scores = time to finish the first part (each remaining rep adds 1 second to 8:00) and number of DBalls

Adjustments can be made for any adaptive athlete. 

Individual competitors will have the rep scheme of 15-12-9, same movements/weights for each division.

STANDARDS OF MOVEMENT:

Box Jump Over and Step Overs – Hips do not need to open up at the top of the box for either movement. For step overs, both feet must return to the ground  before starting the next rep. The foot can’t remain on the box. The lead leg doesn’t need to alternate.

Wall Balls – Hip crease must go below parallel and ball must hit the 9′ target line. AI DIVISION ONLY – squats can be at parallel. For teams when switching working partners, wall ball returns to the ground for teammate to pick up and begin wall balls. Don’t hand off equipment. Wall balls can’t be bounced. If the ball is dropped, the ball must come to a stop before the athlete picks it up and begins the next rep.

Pistols – Must be alternating. Athlete may hold the foot out in front. Squats must be below parallel, hips reaching full extension at the top and show control.

Goblet Squats – hold KB at chest and perform a squat with hip below parallel and full extension at the top. For teams when switching working partners, kettlebell returns to the ground for teammate to pick up and begin goblet squats. Don’t hand off equipment.

Air Squats for AI Division – squats can be at parallel with full extension at the top. 

D Ball Over the Shoulder/Slam Ball Over the Shoulder – Ball comes from the ground and must go over the shoulder for a good rep. No dropping at the chest or to the side. For teams when switching working partners, D Ball returns to the ground for teammate to pick up and begin next rep. Don’t hand off equipment.

“Me Too”

The Me Too (or #MeToo) movement is a social movement against sexual abuse and sexual harassment where people publicize allegations of sex crimes. The original purpose of “Me Too” as used by Tarana Burke in 2006 was to empower women through empathy and solidarity through strength in numbers by visibly demonstrating how many have survived sexual assault and harassment, especially in the workplace.

The World Health Organization estimates sexual violence affects one-third of all women worldwide. Recent polls also found 54% of American women report receiving “unwanted and and inappropriate” sexual advances with 95% saying that such behavior usually goes unpunished. Burke said that #MeToo declares sexual violence sufferers are not alone and should not be ashamed. Sexual violence is usually caused by someone the woman knows, so people should be educated from a young age that they have the right to say no to sexual contact from any person, even after repeated solicitations from an authority or spouse, and to report predatory behavior.

What Burke sees as a victory for Me Too is helping people not blame themselves for sexual violence committed against them and lead fuller lives. “We need to talk about the systems that are still in place that allow that to happen. It’s about dismantling the misuse of power and  privilege which can also lead to racism and sexism.”

Team RX

For Time (12 min cap)

25 Power Snatch 85#

30 T2B

35 Shoulder to Overhead 85#

40 Lateral Burpees Over the Bar

45 Front Squats 85#

50 Pull Ups

1 person works at a time. Divide the work as needed, but all reps of one movement must be completed before moving on to the next one.

For those that don’t complete the workout in the time cap, add one second per unfinished reps to 12:00.

Team Masters

 For Time (12 min cap)

25 Power Snatch 75#

30 T2B

35 Shoulder to Overhead 75#

40 Lateral Burpees Over the Bar

45 Front Squats 75#

50 Pull Ups

1 person works at a time. Divide the work as needed, but all reps of one movement must be completed before moving on to the next one.

For those that don’t complete the workout in the time cap, add one second per unfinished reps to 12:00.

Team Scaled

 For Time (12 min cap)

25 Power Snatch 65#

30 Knee Raises

35 Shoulder to Overhead 65#

40 Burpees to a Plate

45 Front Squats 65#

50 Russian KBS 16 kgs

1 person works at a time. Divide the work as needed, but all reps of one movement must be completed before moving on to the next one.

For those that don’t complete the workout in the time cap, add one second per unfinished reps to 12:00.

Team AI

For Time (12 min cap)

25 Power Snatch 55#

30 Abmat Sit Ups

35 Shoulder to Overhead 55#

40 Burpees to a Plate

45 Front Squats 55#

50 Russian KBS 16kgs

For AI, we can adjust weights to accommodate athletes.

1 person works at a time. Divide the work as needed, but all reps of one movement must be completed before moving on to the next one.

For those that don’t complete the workout in the time cap, add one second per unfinished reps to 12:00.

For individual competitors, same movements/weights but rep scheme is 10-15-20-25-30-35

STANDARDS OF MOVEMENT:

Power Snatch – barbell comes from the ground/touches the ground. It’s a power snatch so no need to go below parallel. If the athlete wants to squat, she can, but it’s not necessary. For teams when switching working partners, barbell returns to the ground for teammate to pick up and begin snatches. Don’t hand off equipment.

Toes to Bar – both feet must touch the bar at the same time and when returning towards the ground, feet must travel behind the bar. 

Knees up – both knees must come up above 90 degrees or slightly above the hips. Full extension of the hips and legs  on the return towards the ground.

Abmat Sit Ups – hands touch the ground over the head and then the toes or ground in front of the toes. Shoulders must come in front of the hips on the sit up.

Shoulder to Overhead – barbell comes from the ground. Can be a strict press, push press, or push jerk or a combo of any/all of these movements. Arms must reach full extension overhead with the barbell over the center of the body/middle of foot. When doing a push jerk, athlete must stand all the way up with full extension of the hips and legs  and the arms overhead for the rep to be complete. For teams when switching working partners, barbell returns to the ground for teammate to pick up and begin S2O. Don’t hand off equipment.

Lateral Burpee Over the Bar – chest touches the ground on the burpee and a lateral two footed jump over the barbell. Both feet leave the ground together and land at the same time too. Hips don’t need to open up on these.

Burpee to a Plate – perform the burpee with the plate in front of the athlete, chest touches the ground (not the plate). Then the athlete jumps to steps onto the plate with the hips fully extended.

Front Squats – barbell comes from the ground. The first rep may be a squat clean. Hips below parallel and full extension at the top of each rep. For teams when switching working partners, barbell returns to the ground for teammate to pick up and begin front squats. Don’t hand off equipment.

Pull Ups – can be butterfly, kipping, strict, or a combination of any/all. Chin must reach above bar level, arms fully extended at the bottom. 

Russian KBS – kettlebell must hit eye level at the swing. For teams when switching working partners, KB returns to the ground for teammate to pick up and begin KBS. Don’t hand off equipment.

“Untamed”

“Untamed” is the memoir and recent best seller by Glennon Doyle, an American author and activist. She is also the creator of the online community Momastery, and is the founder and president of Together Rising, an all-women-led nonprofit organization supporting women, families, and children in crisis.

Untamed is a “galvanizing wake-up call. It is the story of how one woman learned that a responsible mother is not one who slowly dies for her children, but one who shows them how to fully live. It is the story of navigating divorce, forming a new blended family, and discovering that the brokenness or wholeness of a family depends not on its structure but on each member’s ability to bring her full self to the table. And it is the story of how each of us can begin to trust ourselves enough to set boundaries, make peace with our bodies, honor our anger and heartbreak, and unleash our truest, wildest instincts so that we become women who can finally look at ourselves and say: There She Is.” 

Doyle’s “Untamed” urges all women to look inside themselves for the answers and make no apologies for who they are and what they want in their lives and for their lives. “ I will not stay, not ever again – in a room or conversation or relationship or institution that requires me to abandon myself.”

Team Rx

For Time (13 min cap)

800m Run (Completed in 400m increments)

200 DUs

50 Calories on Assault Bike

1 person works at a time. Divide the work as needed, but all of the run must be completed before moving on to DUs, then the bike. 

Masters

For Time (13 min cap)

800m Run (Completed in 400m increments)

200 DUs/300 Singles* 

50 Calories on Assault Bike

*Masters have the option of either

Scaled/AI

For Time (13 min cap)

800m Run (Completed in 400m increments)

300 Singles

50 Calories on Assault Bike

 

Individuals complete same movements in same order, but distance, reps, and calories are:

Rx/Masters

For Time (8 min cap)

400m Run

100 DUs/150 singles *

25 Calories

*Masters have the option of either. Rx must do DUs

Scaled/AI

For Time (8 min cap)

400m Run

100 DUs/150 singles 

25 Calories

 

“F**ckin’ Perfect”

We’ve featured the words of influential women in the justice system, social movement, and the literary world. Our final workout highlights the music industry and the one and only P!nk.

Through song lyrics and her persona, Pink has been an inspiration by questioning feminine societal roles and expectations and encouraging women across the world to stand up to injustice and voice their opinions to those in power. She has a well earned reputation as a badass and in a recent acceptance speech revealed to the crowd that her then six year old daughter was called ugly at school. Pink responded with, “Ok so, Baby Girl, we don’t change. We take the gravel in the shell and we make a pearl. And we help other people change so that they can see more kinds of beauty.” 

Pink conveys a similar message with a little more edge in her 2010 hit, “F**ckin’ Perfect”:

Done looking for the critics ’cause they’re everywhere

They don’t like my jeans, they don’t get my hair

Exchange ourselves and we do it all the time

Why do we do that, why do I do that?

….Pretty, pretty please, if you ever, ever feel like you’re nothing

You’re f**ckin’ perfect to me.

 

This is a clean ladder.

Rx/Masters:

105-125-145-165-175-185-195-200

One athlete has 90 seconds to perform 1 clean. This can be a power clean or a squat clean. Once the athlete fails the clean, she can deadlift for max reps with the remaining time. (tie breaker) The athlete that fails the clean must be the one that performs the deadlifts. Teams can decide which athlete takes each barbell. If Partner A fails the clean, Partner B may attempt the clean at the same weight. The last partner to fail the clean is the one who must perform the deadlifts.

Score = heaviest successful clean + number of deadlifts.

Scaled/AI:

75-95-105-125-145-165-175-185

One athlete has 90 seconds to perform 1 clean. This can be a power clean or a squat clean. Once the athlete fails the clean, she can deadlift for max reps with the remaining time. (tie breaker) The athlete that fails the clean must be the one that performs the deadlifts. Teams can decide which athlete takes each barbell. If Partner A fails the clean, Partner B may attempt the clean at the same weight. The last partner to fail the clean is the one who must perform the deadlifts.

Score = heaviest successful clean + number of deadlifts

Individuals go through it solo, same weights, and same tie breaker.

 

 

 

 

 

4 thoughts on “Workouts for Goddess Games 2021

    1. We typically do Masters Rx and Masters Scaled division, but this year we’ve reduced the number of our divisions. Coming out of quarantine, we recognize that many people haven’t been training and many are still hesitant about crowded events. We’re hopeful to get back to pre-COVID levels in 2021.

  1. I am a member of CrossFit 4042. Every year we bring a large group of competitors. We have only 1 scaled team that MIGHT be able to do 65# power snatches (scaled). Please consider lowering that weight. We have many teams who will have to withdraw or not sign up because that weight is not attainable for them. These athletes don’t consider themselves appropriate for the AI division but would have to sign up because of that snatch weight.

    1. Thanks for your feedback, Lori. We post the workouts, weights, and movements ahead of time and provide competitors with a deadline for changing divisions based on their comfort level and goals. We tried to provide a wide range of options for all.

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