Mayhem & Massacre @ CrossFit Raeford

10-8-6-4-6-8-10

Hang Squat Cleans

Handstand Push-Ups

Time Cap: 9 Minutes

RX: 135/95, Handstand Push-Ups

SX 115/75, Hand Release Push-Ups

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

Team Workout Flow: Hang squat cleans are fully synchronized between both partners on the team. The handstand push-ups can be completed however the team decides to split it up.

Movement Standards

➔ Hang Squat Clean: When picking the bar up from the ground a deadlift must be completed first, then the bar may be lowered to the hang position. The hang position must be anywhere above the knees. The bar must be cleaned from the hang position to the shoulders in one motion. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. Athletes must fully stand with the bar to finish each rep.

➔ Handstand Push-Up: To start the rep athletes will get into a handstand position against the wall, with hands each on a 25 pound plate and an abmat under their head. No part of the hand (to include fingers) may be resting inside the center hole of the plate. To perform the handstand push-ups, athletes can complete them by strict or kipping. The rep starts in the handstand position with arms fully locked out and only the feet touching the wall. 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, hips, and knees are fully locked out and only the feet are touching the wall. If an athlete's feet are not touching the wall at then end of the rep, that is a no rep. 

➔ 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. 

AMRAP 8

15 Wall Balls

12 Single Dumbbell Power Snatches

9 Burpee Box Jump Overs

RX: 50/35, 20/14, 24"/20"

SX: 35/20, 14/10, 24"/20" (Step-Overs Accepted)

Score is the TOTAL ROUNDS + REPS COMPLETED 

Team Workout Flow: The workout is completed relay style between partners, the workout can be split however the team desires. Only one athlete works at a time.

Movement Standards

➔ Wall Ball: Athletes will first perform a squat with the wall ball, the squat must break parallel for the rep to count. Then they will throw the ball to a target (10’/9’). The ball must hit the center of the target for the rep to count. 

➔ Dumbbell Power Snatches: The athlete will start with a single dumbbell on the floor (both heads of DB touching the ground), and snatch it up in one swift movement from the ground to overhead. Both heads of the dumbbell must touch the ground to start each rep. Non-working hand must remain off of they body. At the top, the athlete must come 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. NO DROPPING DUMBBELLS. If an athlete drops a dumbbell it is an automatic no-rep.

➔ Burpee Box Jump Over: 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 top of the box, and jump down on the opposite side of the box to complete the rep. The athlete will then complete another burpee to continue onto the next rep. 

➔ Burpee Box Step Over: 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 step onto the box with both feet touching the box, and step down on the opposite side of the box to complete the rep. The athlete will then complete another burpee to continue onto the next rep. 

Buy In: 30 Toes to Bar

12-9-6

Deadlifts

Chest to Bar Pull-Ups

Time Cap: 10 Minutes

RX: Toes to Bar, 225/155, Chest to Bar Pull-Ups

SX: Knees Above Parallel, 155/105, Ring Rows

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

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. If the athlete is in the scaled or masters division, they will perform knees above parallel. 

➔ 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 and the rep is credited when the hips and knees are fully locked out and shoulders are behind the bar at the top. 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. Athletes may use pull up grip (both palms facing away) or mixed grip (one palm facing in, the other facing out), but no chin up grip (both palms facing in).

Buy In: 60 Toes to Bar

12-9-6

Deadlifts

Chest to Bar Pull-Ups

Time Cap: 12 Minutes

RX: Toes to Bar, 225/155, Chest to Bar Pull-Ups

SX: Knees Above Parallel, 155/105, Ring Rows

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

Team Workout Flow: The toes to bar buy-in can be split in any way with only one athlete working at a time. Once the buy in is complete, the reps of 12-9-6 must be completed individually. For example, athlete 1 will complete their 12-9-6 workout and then athlete 2 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. If the athlete is in the scaled or masters division, they will perform knees above parallel. 

➔ 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 and the rep is credited when the hips and knees are fully locked out and shoulders are behind the bar at the top. 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. Athletes may use pull up grip (both palms facing away) or mixed grip (one palm facing in, the other facing out), but no chin up grip (both palms facing in).

On an 8 minute clock -

Work up to the heaviest successful complex of:

1 Snatch

1 Hang Snatch

2 Overhead Squats

Score is the HEAVIEST SUCCESSFUL UNBROKEN COMPLEX (For teams, both lifts will be added together for a final score)

Team Workout Flow: There will be two bars for athletes to work concurrently on a team.

Movement Standards

➔ 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.

➔ 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.

➔ Overhead Squat: 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. The rep is complete when the athlete fully stands with the bar overhead, with the hips, knees, and arms fully locked out. The athlete is not allowed to count a squat snatch as the first rep. The athlete is not allowed to rack the barbell in any manner in between reps.