Mayhem & Massacre @ CrossFit Fate

Complete For Time -

100 Double-Unders (150 Single-Unders)

21 Cleans

80 Double-Unders (120 Single-Unders)

18 Front Squats

60 Double-Unders (90 Single-Unders)

15 Shoulder to Overhead

40 Double-Unders (60 Single-Unders)

12 Thrusters

Time Cap: 12 Minutes

RX: 135/95, Double-Unders

SX: 95/65, Single-Unders

Score is time completed, if the athlete gets time capped it is cap + reps remaining

Movement Standards

➔ Double-Unders: The jump rope will pass under the athletes feet twice to complete each rep.

➔ Single-Unders: The jump rope will pass under the athletes feet once to complete each rep.

➔ Clean: Each rep starts from the ground. Athletes can use any of the following: power clean, squat clean, split clean, or muscle clean in the receiving position. Athletes must fully stand with the bar to finish each rep. The bar must be cleaned from the ground to the shoulders in one motion.

➔ Front Squat: Athletes start with the barbell racked on the front of the shoulders, descending downward into a squat. 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, with the hips and legs fully locked out.

➔ Shoulder to Overhead: Once the barbell is loaded on the athletes shoulders, any shoulder to overhead movement may be used: strict press, push press, push jerk, squat jerk and/or split jerk. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. If using a push or squat jerk, the athlete must finish the rep by standing up with the barbell. If using a split jerk, the legs must be recovered to standing position to finish the rep.

➔ Thruster: Each rep starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion, breaking parallel on the squat in the receiving position. Athletes will then complete a push press, or another form of shoulder to overhead. The clean, squat, and shoulder to overhead is complete in one swift movement. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

EMOM 6, For Max Reps -

Minutes 1 / 3 / 5 - 15 Deadlifts

Minutes 2 / 4 / 6 - Max Reps of Wall Balls

RX: 225/155, 20/14

SX: 185/105, 20/14

Score is total reps completed of wall balls / Penalty will be given for each deadlift not completed (2 seconds per rep)

Movement Standards

➔ 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, with the hips locked out and shoulders behind the bar to complete the rep. No bouncing of the weights on the floor will be counted.

➔ 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.

With an 8 Minute Clock, Work Up to the Heaviest Successful Lift of -

3-Rep Max Front Squat from the Rack

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 lift

Movement Standards

➔ Front Squat: Athletes start with the barbell racked on the front of the shoulders, descending downward into a squat. 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, with the hips and legs fully locked out.

Complete 3 Rounds For Time -

8 Power Snatch

12 Bar-Facing Burpees

16/12 Calorie Row

Time Cap: 10 Minutes

RX: 115/85, Bar-Facing Burpees (Two Foot Takeoff), Row

SX: 75/55, Bar-Facing Burpees (Step Over), Row

Final score is time completed, if the athlete gets time capped it is cap + reps remaining

Movement Standards

➔ Power Snatch: Each rep starts from the ground. The bar will move in one swift movement from the ground to overhead, where the athlete catches the barbell above parallel. 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.

➔ 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.

➔ Rowing: Athletes start in a sitting position on the rower, with their feet strapped in and hands off the paddle until the workout begins. Athletes must ensure that the rower hits the desired meter count before getting off the rower to proceed with the next phase of the workout. No rolling calories or meters will count. The monitor must be zeroed out between rounds by either the judge or the athlete.