Metcon Mashups (CrossFit Exile)
About This Competition
Who: Co-Ed Teams of 4 (MMFF)
What to Expect: All teams will compete in 3 WODs plus a floater WOD. For the final, only the top 5 teams of each division will compete. Scoring for the podium will be based on scoring across the entire day.
Where: CrossFit Exile
When: April 10th, 2021
Costs: $315 per team
Refund Policy: We will not offer refunds for anything less than a state mandated shutdown. Substitutions are allowed up to the start of the event. In the chance you cannot find someone to fill in for you or your partner, contact us and we may be able to help you fill that spot.
Sign Up Period:
Early Registration (your team gets competition t-shirts) - Cut off is midnight March 16th
Regular Sign up (no t-shirt) - March 17th - April 10th (Or until we sell out of spots!)
Other Details:
We will send an athlete email the week of the competition with more details on the venue, parking, what's allowed inside and precautions being taken.
Merchandise
Athlete shirts may be picked up on the day of the event. If you would like to order one of our shirts because they're just too sweet to pass on, you can pre-order for pick-up on competition day as well!
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Hanging By A Thread | 10 |
| 2 | HomeBase Baby Bulls | 14 |
| 3 | The Bees Knees | 24 |
| 4 | Out With the Old In With the New | 24 |
| 5 | Avengers | 33 |
| # | Athlete | Points |
|---|---|---|
| 1 | Prairie Dogs | 10 |
| 2 | Snatches and Jerks | 19 |
| 3 | Quad Squad | 33 |
| 4 | Racks and Sacks | 37 |
| 5 | THE DINO-SORE PACK | 39 |
Workouts
THE TOP 5 TEAMS FROM EACH DIVISION WILL PERFORM THE FINAL WORKOUT. THERE ARE NO SCORING ADJUSTMENTS FOR THIS WORKOUT.
For Time, Cap 12:
30 Calorie Bike
30 1-Arm Synchro Dumbbell Push Press (M1F1)
30 1-Arm Synchro Dumbbell Push Press (M2F2)
20 Calorie Bike
20 1-Arm Synchro Dumbbell Thrusters (M1F1)
20 1-Arm Synchro Dumbbell Thrusters (M2F2)
10 Calorie Bike
10 1-Arm Synchro Devil's Press (M1F1)
10 1-Arm Synchro Devil's Press (M2F2)
Intermediate: (35/20)
Beginner: (25/15)
*Teams can split the bike however they want, tagging in and out as needed.
*Synchronizations will always be at the top of the movement (Dumbbell is locked out overhead)
Team Max Meter Ski in 6 Minutes
SkiErg Timer is set to 6:00 and the clock will start when athlete 1 starts skiing. Athletes can trade in and out as they wish, but athletes must tag in and the next athlete must perform 8 Butt to Wall Ball Goblet Squats (35/25) before skiing.
WOD 1 - Row & Wall Balls (2 Scores)
AMRAP 8
Max Meter Row
Max Wall Ball Shots
Two Scores: Wall Balls and Total Meters Rowed
Intermediate (20/14) to 9' Target | Beginner (14/10) to 9' Target
*Teams will determine mixed pairs (M1F1 and M2F2) and only one pairing may be on the competition floor at the same time. At the call of Go, M1F1 will begin completing wall ball shots and rowing. M1F1 may switch back and forth between the two movements however they want. To tag in M2F2, both will have to leave the floor. Pairs stay together.
**Athletes will be instructed not to touch the monitor, any monitor reset is the fault of the athletes not the machine, staff or Metcon Mashups.
WOD 1 - Row & Wall Balls (2 Scores)
AMRAP 8
Max Meter Row
Max Wall Ball Shots
Two Scores: Wall Balls and Total Meters Rowed
Intermediate (20/14) to 9' Target | Beginner (14/10) to 9' Target
*Teams will determine mixed pairs (M1F1 and M2F2) and only one pairing may be on the competition floor at the same time. At the call of Go, M1F1 will begin completing wall ball shots and rowing. M1F1 may switch back and forth between the two movements however they want. To tag in M2F2, both will have to leave the floor. Pairs stay together.
**Athletes will be instructed not to touch the monitor, any monitor reset is the fault of the athletes not the machine, staff or Metcon Mashups.
INTERMEDIATE
AMRAP 10
5 Pull-Ups
5 Deadlifts (165/115)
5 Box Jump Overs (20"/20")
Beginner:
AMRAP 10
5 Ring Rows
5 Deadlifts (115/85)
5 Box Step Overs (20"/20")
*Athlete order must be MFMF and teams will be required to stay in the order they start the workout in. Athletes will switch at the completion of a full round.
*Athletes may jump OR step over the box as long as both feet touch the top of the box.
With a 16 minute clock:
4 Rounds (Split however between athletes)
15 - 12 - 9
Toes to Bar
Hang Power Cleans (75/55)
In time remaining…
AMRAP
Hang Power Cleans (95/65)
At the call of 'Go', Athlete 1 will complete the entire couplet (15-12-9) before tagging in the next athlete for their turn and so on until all four have completed their couplet. With any remaining time in the 16:00, athletes will all be allowed to enter the competition floor to add weight and complete as many Hang Power Cleans as possible.
*Athlete order is entirely up to the team.
*Each Lane will have a Men's and Women's bar.
*Only one person may lift during the AMRAP.
Two Scores: Time for all four to complete couplet and AMRAP Hang Power Cleans
Beginner: Hanging Knee Raises, Couplet Barbell (45/35), AMRAP Barbell (75/55)
With a 16 minute clock:
4 Rounds (Split however between athletes)
15 - 12 - 9
Toes to Bar
Hang Power Cleans (75/55)
In time remaining…
AMRAP
Hang Power Cleans (95/65)
At the call of 'Go', Athlete 1 will complete the entire couplet (15-12-9) before tagging in the next athlete for their turn and so on until all four have completed their couplet. With any remaining time in the 16:00, athletes will all be allowed to enter the competition floor to add weight and complete as many Hang Power Cleans as possible.
*Athlete order is entirely up to the team.
*Each Lane will have a Men's and Women's bar.
*Only one person may lift during the AMRAP.
Two Scores: Time for all four to complete couplet and AMRAP Hang Power Cleans
Beginner: Hanging Knee Raises, Couplet Barbell (45/35), AMRAP Barbell (75/55)
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Event Details
Closes: Apr 7, 2021
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