Mayhem & Massacre @ CrossFit South Park

With an 8 Minute Clock, Work Up to the Heaviest Successful Complex of -

1 Deadlift

1 Power Clean

1 Squat Clean

1 Front Squat

1 Jerk

Male Requirements - Must utilize a 45lb barbell with bar clips

Female Requirements - Must utilize a 35lb barbell with bar clips

Final score is heaviest successful complex for each athlete

Both lifts will be added together for a final score for the team

Team Flow

2-Person Co-Ed Teams: Both athletes will have their own barbell and both work together against the clock to obtain their heaviest successful clean & jerk complex for a final score. Only one athlete can complete a lift at a time for judging purposes. If one athlete is completing the complex and the other athlete starts their lift, it will not be judged and it will be a no rep.

Movement Standards

• Deadlift: Each rep starts from the ground. The athlete can use any grip method they see fit including: double overhand grip and/or mixed grip. The athlete will stand with the bar, with the hips locked out and shoulders behind the bar to complete the rep. No bouncing of the weights on the floor will be counted.

• Power Clean: Each rep starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Athletes must fully stand with the bar to finish each rep. At the bottom of the rep, the hip crease must be above parallel.

• Squat Clean: Each rep starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Athletes must fully stand with the bar to finish each rep. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel.

• Front Squat: Athletes start with the barbell racked on the front of the shoulders, descending downward into a squat. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. The rep is complete when the athlete fully stands with the bar, with the hips and legs fully locked out.

• Jerk: Athletes can use any of the following: push jerk, squat jerk, or split jerk in the receiving position. At the top of the rep, the jerk finishes with the barbell fully locked out overhead with the hips, knees and arms fully extended. With the barbell directly over the middle of the body. Athletes must fully stand with the bar to finish each rep, and recover their feet to the middle if using a split jerk.

Part A -

5 Minutes to Complete For Time:

75 Calorie Bike

RX: Bike Calories

SX: Bike Calories

Part A final score - time completed, if team was time capped it is cap + calories remaining

Team Flow

2-Person Co-Ed Teams: Athletes will work together between part A & part B. Athletes can split as desired, no concurrent working will be allowed. Athletes will have two barbells in their lane for the overhead squats.

Movement Standards

• Bike: Athletes start in a sitting position on the bike, with their hands off the handles until the workout begins. Athletes must ensure that the bike hits the desired calorie count or meters before getting off the rower to proceed with the next phase of the workout. No rolling calories or meters will count.

Part B -

5 Minutes to Complete Max Reps Of:

Overhead Squat

RX: Overhead Squat (135/95)

SX: Overhead Squat (95/65)

Part B final score - total completed reps between both athletes on the team

Team Flow

2-Person Co-Ed Teams: Athletes will work together between part A & part B. Athletes can split as desired, no concurrent working will be allowed. Athletes will have two barbells in their lane for the overhead squats.

Movement Standards

• Overhead Squat: Athletes may snatch the rep, or take it from the floor however they would like. At the top of the rep, the barbell must be fully locked out overhead with the hips, knees and arms fully extended (no soft elbows will be allowed), and the barbell is directly over the middle of the body. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel.

EMOM 8, Alternating Athletes Each Round -

16 Alternating Dumbbell Snatches

8 Toes to Bar

In the Time Remaining -

Max Burpee Over Dumbbell

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Minutes 1 / 3 / 5 / 7 - Athlete 1

Minutes 2 / 4 / 6 / 8 - Athlete 2

RX: Dumbbell Snatches (50/35), Toes to Bar, Burpee Over Dumbbell (Two Foot Takeoff)

SX: Dumbbell Snatches (35/20), Knees Above Parallel, Burpee Over Dumbbell (Step Over)

Final score is total reps completed of burpee over dumbbell, over each athlete per minute

All rep totals (across the 8 minutes) are added together for a final team score

Team Flow

2-Person Co-Ed Teams: Athlete 1 will start their EMOM first (males will start first, and females will go second), judges will follow the athletes and write down the total rep count of burpee over dumbbell in the time remaining for each minute and continue in this fashion for athlete 1, and athlete 2. There is no transition time between each minute of the EMOM.

Movement Standards

• Single Alternating Dumbbell Snatch: The athlete will start with a single dumbbell on the floor, and snatch it up in one swift movement from the ground to overhead. At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the dumbbell directly over the body. The rep is complete when the athlete fully stands with the dumbbell, with the arms, hips, and legs fully locked out. The athlete can alternate however, wherever they prefer; as long as each rep is alternating, that is the requirement.

• Toes to Bar: The athlete can perform the toes to bar strict or kipping. To complete the rep, the athlete must have both toes touch the bar and the feet must break the parallel plane of the rig behind them.

• Knees Above Parallel: The athlete will break the parallel plane of the floor with their knees (think of an L-sit position), and the feet must break the parallel plane of the rig behind them.

• Burpee Over Dumbbell (Two Foot Takeoff): Athletes will start on one side of the dumbbell and perform a burpee lateral to the dumbbell. The athlete's chest and thighs must touch the ground when performing the burpee. Once the athlete is up from the burpee, they will jump over the dumbbell with a two foot takeoff. The athlete will then complete another burpee to continue onto the next rep.

• Burpee Over Dumbbell (Step Over): Athletes will start on one side of the dumbbell and perform a burpee lateral to the dumbbell. The athlete's chest and thighs must touch the ground when performing the burpee. Once the athlete is up from the burpee, they will step over the dumbbell to the opposite side. The athlete will then complete another burpee to continue onto the next rep.

4 Rounds For Time -

32 Unbroken Wall Balls

350 Meter Row

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Resting Athlete Completes Single Dumbbell Suitcase Hold

Time Cap: 15 Minutes

RX: Wall Ball (20/14), Single Dumbbell Suitcase Hold (50/35)

SX: Wall Ball (20/14), Single Dumbbell Suitcase Hold (35/20)

Final score is time completed for the team format

Team Flow

2-Person Co-Ed Teams: Athletes will work together on the reps in this chipper. Athletes can split as desired, no concurrent working will be allowed. While one athlete works, one athlete “rests” while holding a single dumbbell suitcase hold.

Movement Standards

• Wall Ball: Athletes will first perform a squat with the wall ball, and throw it to a target (10’/9’). The athlete will then catch the wall ball in a squat and continue. The squat must break parallel in the starting and receiving position for the rep to count.

• Rowing: Athletes start in a sitting position on the rower, with their feet strapped in and hands off the paddle until the workout begins. Athletes must ensure that the rower hits the desired meter count before getting off the rower to proceed with the next phase of the workout. No rolling calories or meters will count. The monitor must be zeroed out between rounds by either the judge or the athlete.

• Single Dumbbell Suitcase Hold: Athletes will start in a standing position, with the dumbbell on the floor near them. They will bend over and deadlift the dumbbell to either side. The dumbbell must be held in a farmer's carry hold in one hand, while the opposite hand is empty, and must keep the shoulders neutral. If the dumbbell is not being held, the working athletes' reps will not be counted.