Mayhem & Massacre @ Hybrid Farm / CrossFit St. Cloud

For Time -

30 Clean & Jerks [Synchro]

EMOM: 5 Front Squats [Synchro]

Time Cap: 10 Minutes

RX: 135/95

SX: 105/75

MSTRS: 105/75

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

Team Flow

Both movements in the workout are fully synchronized between two partners on the team, the other teammate rests and can tag in at any point during the workout. When the teammate tags in the bar must be on the floor and cleaned. The athlete cannot pass the bar to the other athlete.

Movement Standards

➔ 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.

➔ 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.

➔ 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.

AMRAP 8

15 Wall Balls

12 Single Dumbbell Power Snatches

9 Burpee Box Jumps

RX: Wall Ball (20/14), Dumbbell (50/35), Burpee Box Jump (24"/20")

SX: Wall Ball (14/10), Dumbbell (35/20), Burpee Box Step Ups or Jumps (24"/20")

MSTRS: Wall Ball (20/14), Dumbbell (35/20), Burpee Box Step Ups or Jumps (24"/20")

Score is TOTAL REPS COMPLETED in the AMRAP

Team Flow

The workout is completed relay style between partners, the workout can be split whoever the team desires. No concurrent working between partners or it will be a no rep.

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 the front rack position, perform a squat and continue on with their repetitions. The squat must break parallel for each rep.

➔ Single 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.

➔ Burpee Box Jump: Athletes will start on one side of the box and perform a burpee facing the box. 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 onto the box with both feet touching the box, and jump down on the same side of the box to complete the rep. The athlete will then complete another burpee to continue onto the next rep. Athletes must stand on top of the box and open up the hips.

For Time -

Buy In: 30 Toes to Bar*

12-9-6

Deadlifts

Chest to Bar Pull-Ups

Time Cap: 14 Minutes

*See below, RX & SX synchronize reps while MSTRS only has one athlete completing the buy in.

RX: Toes to Bar (Synchronized), Deadlifts (225/155), Chest to Bar Pull-Ups

SX: Knees Above Parallel (Synchronized), Deadlifts (185/105), Ring Rows

MSTRS: Toes to Bar (Not Synchronized / 30 Reps Total), Deadlifts (185/105), Pull-Ups

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

​A time will be taken for the 30 completed toes to bar, which will be used in the event of a tiebreak on the podium.

Team Flow

RX & Scaled: The toes to bar buy-in is fully synchronized between two partners on the team, the other teammate rests and can tag in at any point during the workout. Once the buy-in is complete, the reps of 12-9-6 reps must be completed individually. For example, partner 1 will complete their 12-9-6 workout, then partner 2 will complete their 12-9-6 workout and partner 3 will complete their 12-9-6 workout (or as much as they can complete until time cap).

Masters: The toes to bar buy-in is 30 reps total, with only one athlete working at a time, the other teammates rest and can tag in at any point during the workout. Once the buy-in is complete, the reps of 12-9-6 reps must be completed individually. For example, partner 1 will complete their 12-9-6 workout, then partner 2 will complete their 12-9-6 workout and partner 3 will complete their 12-9-6 workout (or as much as they can complete until time cap).

Movement Standards

➔ 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.

➔ 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.

➔ Chest to Bar Pull-Ups: Athletes can use any of the following techniques: strict, kipping, or butterfly. Athletes must perform a pull-up and their chest must touch below the collarbone for the rep to count.

➔ Pull-Up: Athletes can use any of the following techniques: strict, kipping, or butterfly. Athletes must perform a pull-up and their chin must be over the pull-up bar for the rep to count.

➔ Ring Row: The athlete will start in a standing position with the rings in their hands. They will position their heels on the tape placed on the floor directly under the rings. The athlete's body must stay in a straight line, with the knees fully locked out while the toes are off the floor and heels are on the tape. The athlete will pull up and touch the ring on either side of their body in the chest/lat area. The rings for all athletes will be set 36 inches from the floor, 36 inches marks the BOTTOM of the ring.

Row for Max Meters -

Athlete 1: 4 Minutes Max Meters

Athlete 2: 3 Minutes Max Meters

Athlete 3: 2 Minutes Max Meters

Score is TOTAL METERS COMPLETED. All 3 athlete scores will be added together for a final team score.

Team Flow

The team can decide what order the athletes complete "Napalm." Depending on the host location, there may be up to 30 seconds of transition time between each athlete but each athlete will essentially go back to back.

Movement Standards

➔ Rowing: Athletes start in a sitting position on the rower, with their feet strapped in and hands off the paddle until the workout begins. No rolling calories or meters will count.