Mayhem & Massacre @ Risen Strength CrossFit

With a 10 Minute Clock, Work Up to the Heaviest Successful Complex of -

1 Snatch

1 Hang Snatch

2 Overhead Squats

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

All three lifts will be added together for a final score for the team

Team Flow

3-Person Same Sex Teams: All three athletes will share one barbell and work together against the clock to obtain their heaviest successful snatch complex for a final score.

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: Athletes will continue from the hang snatch, showing a controlled / locked out overhead position before descending into a 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.

4 Minute EMOM, Each Athlete Performs the EMOM -

Minutes 1 / 3 - Max Bike Calories

Minutes 2 / 4 - Max Wall Balls

Time Cap: 12 Minutes

All Divisions (RX, Scaled & Masters 35+): Bike Calories, Wall Balls (20/14)

Final score is total reps for each minute, for each athlete

All rep totals (across the 12 minutes) are added together for a final team score

Team Flow

3-Person Same Sex Teams: Athlete 1 will start their EMOM first (the order does not matter, the team can decide who starts), with the first minute of max calories on the bike (assault or echo). Next, the athlete will transition into minute two of max wall balls. Judges will follow the athletes and write down the total rep count for each minute and continue in this fashion for athlete 1, athlete 2, and athlete 3. There is no transition time between the 3x 4 minute EMOMs.

Movement Standards

• Bike: Athletes start in a sitting position on the bike, with their hands off the handles until the new minute begins. Athletes must ensure that they watch the clock, if they continue on the bike into the next minute of wall balls the calories will not count in that time. No rolling calories will count if on an assault bike. Assault or Echo bikes may be used, as long as it is all Assault or all Echo bikes on the competition floor.

• 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.

AMRAP 10 -

15 Toes to Bar

10 Bar-Facing Burpees

5 Power Cleans

RX: Toes to Bar, Bar-Facing Burpees (Two Foot Takeoff), Power Cleans (205/145)

SX: Knees Above Parallel, Bar-Facing Burpees (Step Over), Power Cleans (165/105)

MSTRS: Toes to Bar, Bar-Facing Burpees (Step Over), Power Cleans (165/105)

Final score is total rounds + reps the team completed during AMRAP 10

Team Flow

3-Person Same Sex Teams: Athletes will work together on the reps in the AMRAP. Athletes can split as desired, no concurrent working will be allowed. Athletes will share one barbell in their lane for the power cleans.

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.

• Bar-Facing Burpee (Two Foot Takeoff): Athletes will start on one side of the barbell and perform a burpee facing the bar. 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 bar with a two foot takeoff. The athlete will then complete another burpee to continue onto the next rep.

• Bar-Facing Burpee (Step Over Bar): Athletes will start on one side of the barbell and perform a burpee facing the bar. 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 bar to the opposite side. The athlete will then complete another burpee to continue onto the next rep.

• 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.

For Time - 

75 DU’s (100 SU’s)

50 Kettlebell Swings

45 Pull-Ups

75 DU’s (100 SU’s)

40 Kettlebell Snatches

35 Chest to Bar Pull-Ups

75 DU’s (100 SU’s)

20 Kettlebell Clean & Jerks

20 Bar Muscle-Ups

75 DU’s (100 SU’s)

Time Cap: 10 Minutes

RX: Double-Unders, Kettlebell (53/35), Pull-Ups, Chest to Bar, Bar Muscle-Ups

SX: Single-Unders, Kettlebell (35/26), Hand Release Push-Ups, Jumping Pull-Ups, Pull-Ups

MSTRS: Double-Unders, Kettlebell (35/26), Pull-Ups, Chest to Bar, Bar Muscle-Ups

Final score is time completed for the team

Team Flow

3-Person Same Sex Teams: Athletes will work together on the reps in this chipper. Athletes can split as desired, no concurrent working will be allowed. Athletes will share one kettlebell and one pull-up area on the rig.

Movement Standards

• Double-Unders: The jump rope will start on the floor, and cannot be picked up by the athlete until the workout begins. The jump rope will pass under the athletes feet twice to complete each rep.

• Single-Unders: The jump rope will start on the floor, and cannot be picked up by the athlete until the workout begins. The jump rope will pass under the athletes feet once to complete each rep.

• Kettlebell Swing (American): The athlete will start with a single kettlebell on the floor and put both hands on the handle. The athlete will deadlift it up to standing and swing it between their legs, controlled, and into an overhead position. At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the kettlebell directly over the body.

• 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.

• 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.

• Kettlebell Snatch: The athlete will start with a single kettlebell on the floor to 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 kettlebell directly over the body. The rep is complete when the athlete fully stands with the kettlebell, with the arms, hips, and legs fully locked out.

• 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.

• Jumping Pull-Up: Athletes start on the floor in a standing position, they can dip and perform a jump onto the pull-up bar however they would like (can use plates only, if needed). Athletes perform a pull-up and their chin must be over the pull-up bar for the rep to count.

• Kettlebell Clean & Jerk: The athlete will start with a single kettlebell on the floor and is cleaned from the ground to the shoulders in one motion. Once the kettlebell reaches the shoulders, any shoulder to overhead movement may be used: strict press, push jerk, squat jerk or split jerk. At the top, coming to full lockout overhead with the hips, knees and arms fully extended, and the kettlebell directly over the body. The rep is complete when the athlete fully stands with the kettlebell, with the arms, hips, and legs fully locked out.

• Bar Muscle-Up: Athletes will start in a hang on the pull-up bar, kip upwards to bring themselves over the top of the pull-up bar. When the athlete gets over the pull-up bar, they must lock out their elbows to complete the rep.