Mayhem & Massacre @ CrossFit Chiron

Work up to the heaviest complex of -

5 Deadlifts

3 Hang Power Cleans

1 Jerk

Time Cap: 8 Minutes

Score is the BOTH ATHLETES HEAVIEST COMPLEXES ADDED TOGETHER

For example: Athlete 1 lifts 300lbs, and Athlete 2 lifts 200lbs. Their final score will be 500lbs.

Team Workout Flow: Athletes will share one barbell, and they will have to trade off every lift. For example, Athlete 1 completes their complex they cannot make a second attempt until they pass the barbell to Athlete 2. Weight can be stripped or added if needed, but must pass the bar after each lift.

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.

➔ Hang Power Clean: Each rep starts from anywhere above the knee. Athletes must catch the clean in the power position, meaning at or above parallel to the floor. Athletes must fully stand with the bar to finish each rep. The bar must be cleaned from anywhere above the knees 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.

AMRAP 10

Part One, Complete as Many Rounds + Reps Possible of -

12 Hang Snatches

12 Toes to Bar

Part Two -

Max Calories on the Rower during the AMRAP

RX: 95/65, Toes to Bar

SX: 75/45, Knees Above Parallel

There are TWO Scores in this Workout

Score One - Total Reps Completed for the AMRAP in Part One

Score Two - Total WHOLE Calories Rowed during AMRAP for Part Two

*Score Two will be used in the event if a tiebreaker is needed

Team Workout Flow: Both athlete are working simultaneously but the work is broken up by parts one & two. One athlete works on part one (the AMRAP portion), and the other athlete works on part two (max calories on the rower). Athlete can swap between parts one and two however they decide.

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.

➔ 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.

➔ Rowing: Athletes must ensure that the rower hits the desired calorie count or meters before getting off the rower to proceed with the next phase of the workout.

Part Two -

Max Calories on the Rower during the AMRAP

**For score input purposes only

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: 8 Minutes

RX: Double-Unders, 135/95

SX: Single-Unders, 115/75

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

Team Workout Flow: There is only one barbell for the athletes to utilize for this workout. This chipper can be split however the athletes see fit and only one athlete works at a time. The other athlete must hold a dead hang from the pull-up bar while their teammate completes reps. If the athlete falls or lets go of the rig, no reps will count until they swap and/or start their hang from the pull-up bar again. The athletes can swap in and out of the workout however they would like.

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.

On a 7 Minute Clock, Complete For Time -

3-3-3

Legless Rope Climbs or Rope Climbs

15-12-9

Single Arm Devil's Press

RX: Legless Rope Climb, 50/35

SX: Rope Climb, 20/35

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

Team Workout Flow: This workout is completed relay style. Starting with 3 Legless or Regular Rope Climbs. One all rope climbs are complete, the athlete will move to their dumbbell where they will complete 15 Devil's Press. They will move back & forth in this order with the rope climbs staying the same each round and the devil's press decreasing each round until completed.

Movement Standards

➔ Legless Rope Climb: The athlete starts the rep by standing and facing the rope. The athlete will jump and climb the rope by only utilizing their arms. If at any point the feet touch the rope to assist to the 15’ target, it is a no rep. The rope must clearly mark the 15’ target and the athlete's hand must touch the target for the rep to count. The athlete can use their feet on the rope to assist on the descent back down the rope and to the floor.

➔ Rope Climb: The athlete starts the rep by standing and facing the rope. The athlete will jump and climb the rope by utilizing any fashion they would like to grip the rope with their feet. The rope must clearly mark the 15’ target and the athlete's hand must touch the target for the rep to count. The athlete must control their descent back down the rope and to the floor.

➔ Single Arm Devil’s Press: Athletes will start with the dumbbell in one hand and descend into a burpee. Dumbbell, chest, and thighs must touch the floor. When the athlete comes up from the burpee, they will perform a dumbbell snatch (alternating with each rep). 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.