Monster Madness

555

For Time:

20 Partner Deadlifts

40 Handstand Pushups

15 Partner Deadlifts

30 Handstand Pushups

10 Partner Deadlifts

20 Handstand Pushups

**9min Time Cap

Scaled:

- Strict Barbell Press instead of HSPUs (95/65)

- Deadlifts (315/205)

Masters

- HSPUs

- Deadlifts (365/255)

Rx

- HSPUs

- Deadlifts (405/285)

Partner Deadlifts will not be dictated with grip type or stance. The barbell starts at the ground and must show control at the top with shoulders clearly behind the bar. Athletes may drop the barbell as needed but for safety is not recommended.

Handstand Pushups may be kipped. You must start by kicking up to the wall into a fully extended position, then lower yourself to the floor, and finally you will finish in a fully extended position at the top. 

Strict Press: Athletes must pull the barbell from the floor (not the rack), then press then bar from the shoulder to a fully extended overhead position. There will be no use of the legs during the strict press. Bending your knees to get under the bar is a no rep.

5min AMRAP

- 5 Synchro Hang Power Snatches

- 5 Synchro Overhead Squats

- 10 Synchro Box Jump Overs

**Scaled = 95/65 --- Box is 20/16

**Masters = 115/75 --- Box is 24/20

**Rx = 135/95 --- Box is 24/20

Synchro Hang Power Snatches: Each rep must be deadlifted to the waist before beginning Hang Power Snatches. If you do a full power snatch from the floor, it will be consider a no-rep. Once the bar is deadlifted to the waist, then you must initiate the hang power snatch. You may not pause at the shoulders and press the rep out overhead (essentially, nothing that looks like a clean & jerk). Once the barbell is caught fully extended overhead. If performing consecutive reps, then you must assure that the bar comes back below the crease of the hips for the rep to count. If dropping the bar at any point, you must then deadlift it again before beginning your hang power snatches. To be considered synchronized, you must reach most reach overhead extension before bringing the barbell back down. So theoretically, one athlete could be faster than the other at doing the snatch and wait for their partner to match them overhead before coming down.

Synchro Overhead Squats: You will not be allow to use a rack for this part of the workout. You will have to get the bar overhead using whatever width of grip that you choose. Once standing fully extended, then you will squat down until the crease of the hips reaches or drops below the level of the knee. We all should know what this looks like, so just know that any reps that are gray area will be considered no-reps. We are sticklers on squat depth. Once the barbell is stood up again to full extension, then you have completed the rep. Both athletes must reach parallel at the same time before standing up. Each rep ends when both athletes have also reached full extension at the same time.

Synchro Box Jump Overs: Two boxes will be lined up together length-wise. Both athletes must initiate the jump at the same time for each rep. That means that once both athletes have gotten to the other side of the box, that they must make sure the takeoff of the next jump also happens at the same time. You do not need to reach a full standing position on top of the box, you do not need to jump the entirety of the box at once, and you may not make contact with your hands to the box at any given point.

After having completed the 5min AMRAP, you will rest 1 minute. At the end of that minute, you will then have 

5 minutes to find a 1 Rep Max Overhead Squat.

Each athlete will be able to occupy a spot on the squat rack to place their bar. To be considered a successful overhead squat, you must unrack the barbell on the back of the neck, then get the bar overhead before iniatiating the squat. You may not remove the barbell from the rack while the bar is already overhead.

Furthermore, the be considered a successful Overhead Squat you must assure that you reach a depth in which the crease of your hips is clearly at or below the line of the knees. Any questionable reps are considered no reps. Again, we are sticklers about squats so please don't letave us any question that the rep was done well. The rep is considered completed when the athlete stands up and reaches full extension, showing control at the top and getting affirmation from the judge that you have done so.

Clarification: Due to the short duration for Overhead Squats, you may use the transition time to set up your first weight for overhead squats, but no attempts will be made until the rest period is over.

Rx Version:

7min AMRAP

- 7 Chest to Bar Pullups

- 7 Toes to Bar

- 14 Wallballs 30/20

**athlete A works, athlete B holds a Goblet Squat (62/44)

**Athletes do not have to switch if they don't want to, but work may not be completed unless athlete B is in their Goblet Squat

Masters Version:

7min AMRAP

- 7 Pullups

- 7 Toes to Bar

- 14 Wallballs 20/14

**athlete A works, athlete B holds a Goblet Squat (50/35)

**Athletes do not have to switch if they don't want to, but work may not be completed unless athlete B is in their Goblet Squat

Scaled Version:

7min AMRAP

- 7 Ring Rows

- 7 Hanging Knee Raises

- 14 Wallballs 14/10

**athlete A works, athlete B holds a Goblet Squat /(44/26)

**Athletes do not have to switch if they don't want to, but work may not be completed unless athlete B is in their Goblet Squat

Wallballs: We love squats, can't you tell?? Again, squat to the level where the crease of the hips is at or below the knees. No questionable reps as they seem to come up a lot during wallballs.

Ring Rows: Athletes will start with their heels on the provided tape line (directly below the rings). Once the athlete has leaned back to the starting position where their arms are straight, they must then pull themselves to the rings until their shoulders clearly make contact with the rings, then lower themselves down with control. The rep is not completed at the top of the pull, so make sure to lower yourself down before stopping or else you will not be given credit. Rings will be set at a height of 40" from the floor to the bottom edge of the rings.

Pullups: You must start each rep from a full hanging position (meaning your feet may not be on the floor and your arms are straight). The rep is completed when your chin has successfully made it over the bar. Kipping or strict pullups are allowed. If performing consecutive reps, then make sure that each rep shows full extension of the elbows at the bottom of the pullup.

Chest to Bar Pullups: Just like the pullup, but make sure that your chest is making contact with the bar each rep. The "Chest" is defined as any point of contact below the collar bones.

Toes to Bar: These can be kipping or strict. You must, again, start from a full hanging postion. The rep is completed once your toes on both feet simultaneously touch the bar. No scissor kicks. When doing consecutive reps, make sure that your feet come behind the line of the pullup bar before each rep. 

Hanging Knee Raises: These also start from a full hanging position. Each rep begins with your feet behind the vertical plane of the pullup bar and conclude when your knees have come to or above the crease of the hips.