Mayhem & Massacre @ CrossFit Raidho

Work up to the Heaviest Successful Complex -

2 Snatch

1 Hang Snatch

1 Overhead Squat

Time Cap: 8 Minutes

Score is the HEAVIEST SUCCESSFUL UNBROKEN COMPLEX

Movement Standards

➔ Hang Snatch: Each rep starts from anywhere above the knee. Athletes can use any of the following: power snatch, squat snatch, split snatch, or muscle snatch. The bar will move in one swift movement from anywhere above the knee to overhead. At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. The rep is complete when the athlete fully stands with the bar, with the arms, hips, and legs fully locked out.

➔ Snatch: Each rep starts from the ground. Athletes can use any of the following: power snatch, squat snatch, split snatch, or muscle snatch. The bar will move 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 bar directly over the body. The rep is complete when the athlete fully stands with the bar, with the arms, hips, and legs fully locked out.

➔ 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.

3 Rounds For Time -

4 Burpees

8 Handstand Push-Ups or Hand Release Push-Ups

12 Alternating Pistols or Kettlebell Goblet Lunges

16/12 Calorie Row

Time Cap: 8 Minutes

RX: Handstand Push-Ups, Alternating Pistols

SX: Hand Release Push-Ups, Kettlebell Goblet Lunges (35/26)

MSTRS 35+: Handstand Push-Ups, Alternating Pistols

Score is TIME COMPLETED, if the individual gets CAPPED it is CAP + REPS REMAINING

Movement Standards

➔ Burpee: Athlete’s will perform a burpee, their chest and thighs must touch the ground when performing the burpee. Once the athlete is up from the burpee, they must perform a jump, clearing the ground, opening their hips with hands over their head.

➔ Handstand Push-Up: Athletes will get into a handstand position against the wall, with an abmat under their head. To perform the handstand push-ups, athletes can complete them by strict or kipping. The head will come down to touch the abmat, arms coming to a 90 degree angle, and the athlete will push/kip upwards. The rep is complete when the athlete’s arms are fully locked out and feet are touching the wall.

➔ Hand Release Push-Up: Athletes will start in a plank position with their arms fully extended, then descend towards the floor. Chest touches the floor at the bottom, and the hands are released from the floor (can be quick). To finish the rep, the athlete will push up and fully lock out the arms and legs. The athlete's knees cannot touch the floor on the way up.

➔ Pistol: Athletes start in a standing position, then descend downward into a one-legged 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 hips and legs fully locked out. Athlete’s can hold their foot if they choose, but the foot must not touch the ground.

➔ Kettlebell Goblet Lunge: Athletes will start in a standing position, holding the kettlebell with both palms on the bottom of the weight against their chest. The athlete will keep the kettlebell in their hands and perform the lunges. The lunges can be completed either forward or backward lunges. The athlete cannot do a combination of the two lunge options, once they start one way they have to continue the rest of the workout in this manner. If the athlete chooses backward lunges, an abmat may be requested if the athlete desires.

➔ Rowing: Athletes must ensure that the rower hits the desired calorie count before getting off the rower to proceed with the next phase of the workout. No rolling calories will count.

100 Double-Unders or Single-Unders

21 Cleans

80 Double-Unders or Single-Unders

18 Front Squats

60 Double-Unders or Single-Unders

15 Shoulder to Overhead

40 Double-Unders or Single-Unders

12 Thrusters

Time Cap: 12 Minutes

RX: Double-Unders, 135/95

SX: Single-Unders, 115/75

MSTRS 35+: Double-Unders, 115/75

Score is TIME COMPLETED, if the team gets CAPPED it is CAP + REPS REMAINING

Movement Standards

➔ Double-Unders: The jump rope will pass under the athletes feet twice to complete each rep.

➔ Single-Unders: The jump rope will pass under the athletes feet once to complete each rep.

➔ Clean: Each rep starts from the ground. Athletes can use any of the following: power clean, squat clean, split clean, or muscle clean in the receiving position. Athletes must fully stand with the bar to finish each rep. The bar must be cleaned from the ground to the shoulders in one motion.

➔ 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.

➔ Shoulder to Overhead: Once the barbell is loaded on the athletes shoulders, any shoulder to overhead movement may be used: strict press, push press, push jerk, squat jerk and/or split jerk. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. If using a push or squat jerk, the athlete must finish the rep by standing up with the barbell. If using a split jerk, the legs must be recovered to standing position to finish the rep.

➔ Thruster: The first rep starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion, breaking parallel on the squat in the receiving position. Athletes will then complete a push press, or another form of shoulder to overhead. The clean, squat, and shoulder to overhead is complete in one swift movement. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Max Reps, Every Minute on the Minute for 6 Minutes -

Minutes 1, 3, 5 - Max Wall Balls

Minutes 2, 4, 6 - Max Deadlifts

RX: Wall Ball (20/14), Deadlift (225/155)

SX: Wall Ball (20/14), Deadlift (185/105)

MSTRS 35+: Wall Ball (20/14), Deadlift (185/105)

Score is the TOTAL REPS COMPLETED for each round, added together for a final score

For Example: Minute 1 - 18 reps, Minute 2 - 10 reps, Minute 3 - 20 reps, Minute 4 - 10 reps, Minute 5 - 12 reps, Minute 6 - 10 reps. The final score would be the sum of all 6 minutes, the total is 80 reps.

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.

➔ 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.