CFP MAYHEM 3.0 (SAME SEX 3's Competition)

Workout - For Reps

4 x 3 minute intervals

21 Synchro Box Jumps (only 2 athletes)

18 Calories (Bike erg + Rower)

Max Synchro DB Snatch

Weights

Male RX - 30kg | 22.5kg | 20kg

Female RX - 22.5kg | 17.5kg | 15kg

Male SC - 22.5kg | 17.5kg | 15kg

Female SC - 15kg | 12.5kg | 10kg

Notes

- All athletes must start under the rig on the count of 3,2,1 GO.

- Only 2 athletes are required to do box jumps. Synchro is at the top with hips and shoulders fully extended.

- Bike and Row calories can work at the same time. Athletes are responsible for restarting their machines to 0 every round.

- 18 calories must be achieved on EACH machine before advancing to the DB snatch. 

- Only 1 head of the DB is required to touch the floor. Synchro is at the top with a straight arm lock out.

- Every 3 minutes all athletes are required to start a new round.

- Score is DB Snatch reps.

- Box height is 24 inches for males, 20 inches for females

Workout - For Time

Team 400m Run

30 x Clean & Jerks

30 x Snatches 

Team 400m Run

30 x Clean & Jerks

30 x Snatches 

Team 400m Run

Weights

Male RX - 60kg

Female RX - 42.5kg

Male SC - 42.5kg

Female SC - 30kg

Notes

- All athletes must start every run together.

- The barbell work cannot start until ALL athletes are back on their platform.

- Clean & Jerks and Snatches will be performed at the same time in synchro by 2 athletes . Synchro being at the top of every rep.

- Athletes can switch at any time on synchro barbell work. 

- If last 400m run is not completed, a tie break time will be taken as score after final rep of barbell work.

Workout - For Time (10 min CAP)

40 Synchro Front Squats

40 Synchro TTB

30 Synchro STOH

30 Synchro PU's

20 Synchro Thrusters

20 Synchro C2B

10 Synchro OHS

10 Synchro BMU

Weights 

Male RX - Barbell 70kg, KBs 2 x 24kg, DBs 2 x 22.5kg

Female RX - Barbell 50kg, KBs 2 x 16kg, DBs 2 x 15kg

Notes

- All athletes will start under the rig on the count of 3,2,1,GO.

- All floor work will be synchro with ALL athletes facing the same way. The layout of the equipment must remain the same. (Barbell at front, KBs middle, DBs back)

- Synchro will be at the top of each rep.

- Athletes can change between DBs, KBs and barbell as they wish to get the reps done. 

- Only 2 athletes are required to do rig synchro work. Athletes can change on the rig at any point.

- If all work is done before 10 minutes, athletes will rest.

- At 10 minutes, all athletes will move to event 4. Only 1 athlete is required to rope climb at a time.

- Event 3 & 4 will be scored seperately.

Additional standards to note on individual movements:

TTB - Both feet must clearly extend behind the rig in the arch position on every rep. The rep is creditted when both feet make contact with the bar. 

Pull ups - Chin must be clearly over the bar for the rep to count. Kipping and butterfly is allowed.

C2B - Chest must make contact with the bar for the rep to count. Kipping and butterfly is allowed.

BMU - Feet must not come higher than the rig on a BMU. Waiting for you partner at the top is allowed.

Front Squats, Thrusters + OHS - Squats must be below parallel. Rep is credited when athlete reaches full extension of hips and knees. On thrusters, arms should be fully locked out with head through. 

STOH - Any form of shoulder to over head is permitted. Athlete must show full lock out of arms, hips and kees at the top. 

Workout - For Time (10 min CAP)

40 Synchro Front Squats

40 Synchro Knee Raises

30 Synchro STOH

30 Synchro Knee Raises

20 Synchro Thrusters

20 Pull Ups (NOT synchro, only 1 athlete)

10 Synchro OHS

10 Synchro pull ups

Weights

Male SC - Barbell 50kg, KBs 2 x 16kg, DBs 2 x 15kg

Female SC - Barbell 30kg, KBs 2 x 12kg, DBs 2 x 10kg

Notes

- All athletes will start under the rig on the count of 3,2,1,GO.

- All floor work will be synchro with ALL athletes facing the same way. The layout of the equipment must remain the same. (Barbell at front, KBs middle, DBs back)

- Synchro will be at the top of each rep.

- Athletes can change between DBs, KBs and barbell as they wish to get the reps done. 

- Only 2 athletes are required to do rig synchro work. Athletes can change on the rig at any point.

- The 20 Pull ups are NOT synchro and can be done by any athlete. 

- Only 1 x DB and KB will be used for OHS in scaled. The OHS will also be done with the barbell.

- If all work is done before 10 minutes, athletes will rest.

- At 10 minutes, all athletes will move to event 4. Only 1 athlete is required to wall ball at a time.

- Event 3 & 4 will be scored seperately.

Additional standards to note on individual movements:

Knee raises - Both feet must clearly extend behind the rig in the arch position on every rep. The rep is creditted when both knees are raised above 90 degrees. 

Pull ups - Chin must be clearly over the bar for the rep to count. Kipping and butterfly is allowed.

Front Squats, Thrusters + OHS - Squats must be below parallel. Rep is credited when athlete reaches full extension of hips and knees. On thrusters, arms should be fully locked out with head through. 

STOH - Any form of shoulder to over head is permitted. Athlete must show full lock out of arms, hips and kees at the top. 

Max Rope climbs

Notes 

- At 10 minutes, all athletes will move to event 4.

- Only 1 athlete is required to rope climb at a time.

- Any form of rope climb is permitted. 

- Event 3 & 4 will be scored seperately.

Max Wall Balls

- At 10 minutes, all athletes will move to event 4.

- Only 1 athlete is required to wall ball at a time.

- Athletes must squat below parallel and hit target. 

- Event 3 & 4 will be scored seperately.

- Male 9kg, Female 6kg

4 Rounds - FT

Work can only be completed whilst sandbag is off the floor. 

6 RMU

8 Synchro pistols 

20m HSW

7 min CAP

NOTES:

· Only 2 athletes are required to do the work, the other must be holding the sandbag.

· Full lock out of arms on RMU, only 1 athlete is required to do these.

· Hips and knees must reach full extension on pistols, synchro is at the top.

· Athletes will start with their hands behind the line, the athlete is required to get both hands across the halfway line of approx. 4.5 meters before kicking down.  1m = 1 rep.

· If sandbag is dropped, all athletes must rest.

·Sandbag must be held in front of the body.

·Sandbag can be changed between athletes whenever they like.

Weights:

Male – 75kg

Female 50kg

4 Rounds - FT

Work can only be completed once the sandbag is off the floor 

4 Rounds - FT

6 TTR

8 Synchro Down ups

10 Synchro shuttle runs

7 min CAP

NOTES:

· Only 2 athletes are required to do the work, the other must be holding the sandbag.

· Both toes must touch the rings, only 1 athlete is required to do these.

· Hips, knees and chest must reach full extension on down ups, synchro is at the top.

· Athletes will run in synchro and touch the line either side. 7m = 1 rep

· If sandbag is dropped, all athletes must rest.

·Sandbag must be held in front of the body.

·Sandbag can be changed between athletes whenever they like.

Weights:

Male – 50kg

Female 25kg