The In-House Instinct Monster Mash

Witch's Brew (Part B)

RX/Intermediate

Immediately following Part A, on the running clock at 8:00-13:00

Partner A: Find a heavy 1 Clean + 1 Front Squat + 1 Shoulder to Overhead
Partner B: Find a heavy 1 Snatch + 1 Overhead Squat

Scaled

Immediately following Part A, on the running clock at 8:00-13:00

Partner A: Find a heavy 1 Clean + 1 Front Squat + 1 Shoulder to Overhead*
Partner B: Find a heavy 1 Snatch + 1 Overhead Squat

Teens: Both athletes complete 1 Clean + 1 Front Squat + 1 Shoulder to Overhead

 - Only one athlete can lift at a time
 - Collars must be used for the lift to count
 - The complex must be completed within the time cap

Scoring
Highest successful lifts from both athletes completed within the allocated time 

Movement Standards:
Clean: Can be a power or squat clean. Bar must start from the floor and reach the shoulders in one motion.

Front Squat: Full-depth squat. Hips below parallel and stand tall with knees and hips fully extended.

Shoulder to Overhead (S2OH): Athlete can press, push press, push jerk, or split jerk. Bar must finish overhead with arms locked out and body stable.

Snatch: Bar must be lifted in one continuous motion from the ground to overhead. Can be a power or squat snatch.

Overhead Squat: Full squat depth. Hips below parallel and full lockout of the arms overhead.

Witch's Brew (Part A)

RX/Intermediate:

For time: (0:00-8:00)

40 Power Cleans 60/40kg
30 Pull Ups
30 Front Squats 60/40kg
20 Handstand Push Ups
20 Shoulder to Overhead
10 Bar Muscle Ups

One partner works through reps while the other holds the barbell in the front rack position.
- If the bar drops at any point, the team must stop before continuing.

Witch's Brew (Part B) immediately follows on the same running clock, from 8:00-13:00

Scaled/Teens

For time: (0:00-8:00)

40 Power Cleans 40/25*
30 Jumping Pull Ups
30 Front Squats 40/25*
20 Hand release Push Up
20 Shoulder to Overhead 40/25*
10 Pull Ups

*Teens use the tech barbells 15/10kg

One partner works through reps while the other holds the barbell in the front rack position.
- If the bar drops at any point, the team must stop before continuing.

Witch's Brew (Part B) immediately follows on the same running clock, from 8:00-13:00

Movement Standards:

Power Cleans: The barbell starts on the ground and must be lifted to the shoulders in one movement. The elbows must be in front of the bar at the top.

Pull-Ups: Chin must clear the bar at the top. Full extension of arms at the bottom.

Jumping Pull-Ups: Set the pull up bar at least 6 inches above your head, when standing under it. Use the legs to assist the pull, aiming for full chin clearance at the top and full arm extension at the bottom.

Front Squats: Full-depth squat with the barbell in the front rack position. Hips must pass below parallel, and the barbell remains racked on the shoulders with elbows up.

Handstand Push-Ups: Start in a handstand position against the wall. Head touches the ground at the bottom, and the arms must lock out at the top. Kipping is allowed.

Hand Release Push-Ups: Chest and thighs touch the ground, then lift hands off the ground briefly before pressing back up.

Shoulder to Overhead: Barbell starts on the shoulders. Athletes can press, push press, push jerk, or split jerk to get the barbell overhead. Full lockout of arms and stable feet at the top position.

Bar Muscle-Ups:You can kip the bar muscle-ups. No part of your foot can go over the lowest part of the bar. You must move through at least a portion of a dip to reach the top of the rep. The rep is counted once your arms are fully locked out and your shoulders are slightly over the bar.

Pull Ups: The arms must be fully extended at the bottom, with the athlete's feet off the ground. The rep is credited when then chin clears the bar.

Deal with the Devil

Rx/Intermediate:

For time:

3 Rounds:
6 Synchro Alternating Devils Press 22.5/15kg
18 Synchro Wall Balls 9/6kg
30cal Row (shared)
90 Double Unders (shared)

(14min cap)

Scaled:

For time:

3 Rounds:
6 Synchro Alternating Devils Press 15/10kg*
18 Synchro Wall Balls 6/3kg
30cal Row (shared)
120 Single Skips

(14min cap)

*Teens use a 5kg Dumbbell

Movement Standards:
Synchro Alternating Devil’s Press: - Start standing by your dumbbell then jump into a burpee position with both dumbbells in your hands. Chest touches the floor beside the dumbbell at the same time as your partner. Jump or step feet up, then in one fluid motion, swing the dumbbell overhead. The movement is complete when both athletes have the dumbbells locked out overhead at the same time. Alternate which arm you press overhead for each rep. 

Synchro Wall Balls: - Each athlete must squat to full depth. Hips below parallel before tossing the ball to hit the target. Target height is 10ft/9ft. The rep only counts when the wall ball hits the designated target and both athletes squat in sync.

Row: - One athlete works while the other rests. Switch as needed to complete 30 calories total per round.

Double Unders (shared): - Athletes alternate turns to complete 90 reps in total. Each double under is two rope passes under the feet for one jump.

Single Unders, with 120 reps per round.

Zombie Apocalypse:

RX/Intermediate:

16min AMRAP:

Partner A: 8 Toes to Bar + 12 Box Jumps (24"/20")

Partner B: 200m Run

Switch every round. Partner A completes one round while Partner B runs, then swap. 

Scaled: 

16mim AMRAP:

Partner A: 8 Knee Raises + 12 Box Step Ups (20")

Partner B: 200m Run

Switch every round. Partner A completes one round while Partner B runs, then swap.

Scoring:
Every time both partners switch and complete the opposite movement, a round is counted. Additional reps are counted individually. If one partner is completing reps (eg halfway through the box jumps), each completed rep can be counted. For the runner, they must complete their full 200m run for the run to be scored. Eg 150m run = 0 reps. A completed run (200m) = 20 reps.

Movement Standards:

Toes-to-Bar: The athlete must start from a full hang with feet passing behind the bar, then touch both feet to the bar simultaneously between the hands.

Box Jumps: Jump onto the box and show full extension at the top. No stepping up in this one! Show those zombies you mean business by sticking that landing.

Knee Raises: The athlete must start from a full hang, and the knees must pass above the hip crease. Keep that core tight and control the swing!

Box Step-Ups: Step up onto the box one foot at a time, reaching full extension at the top before stepping back down.