Mayhem & Massacre @ CrossFit Hershey

For Time -

Buy In: 30 Synchronized Toes to Bar*

12-9-6

Deadlifts

Chest to Bar Pull-Ups

Time Cap: 12 Minutes

RX: Toes to Bar, Deadlifts (245/175), Chest to Bar Pull-Ups

SX: Knees Above Parallel, Deadlifts (205/135), Pull-Ups

MSTRS: Knees Above Parallel, Deadlifts (205/135), Pull-Ups

Score is TIME COMPLETED, if the individual or team gets CAPPED it is CAP + REPS REMAINING.

​A time will be taken for the 30 synchronized toes to bar, which will be used in the event of a tiebreak on the podium.

Team Flow

The toes to bar buy-in is fully synchronized between both partners on the team. Once the buy-in is complete, the reps of 12-9-6 reps must be completed individually in a you-go, I-go format. For example, partner 1 will complete 12 deadlifts then partner 2 will complete 12 deadlifts. Partner 1 will complete 12 CTB/Pull-ups then partner 2 will complete 12 CTB/Pull-ups, etc. until the entire 12-9-6 rep scheme is completed or time runs out.

Movement Standards

➔ Toes to Bar: The athlete can perform the toes to bar strict or kipping. To complete the rep, the athlete must have both toes touch the bar and the feet must break the parallel plane of the rig behind them.

➔ Knees Above Parallel: The athlete will break the parallel plane of the floor with their knees (think of an L-sit position), and the feet must break the parallel plane of the rig behind them.

➔ 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.

➔ Chest to Bar Pull-Ups: Athletes can use any of the following techniques: strict, kipping, or butterfly. Athletes must perform a pull-up and their chest must touch below the collarbone for the rep to count.

Work Up to the Heaviest Successful Complex -

2 Snatch

1 Hang Snatch

1 Overhead Squat

Time Cap: 8 Minutes

Score is the HEAVIEST SUCCESSFUL UNBROKEN COMPLEX for each athlete

Team Flow

Each athlete will have their own barbell. Barbell can be preloaded. Lifts will be completed in a you-go, I-go format, hit or miss. If athlete 1 maxes out, athlete 2 continues lifting until the 8 minute mark. Both of the heaviest successful lifts for teams will be added together for a final score.

Movement Standards

➔ The complex must be completed UNBROKEN, without dropping or letting go of the bar.

➔ Snatch: Each rep starts from the ground. Athletes can use any of the following: power snatch, squat snatch, split snatch, or muscle snatch. The bar will move in one swift movement from the ground to overhead. 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.

➔ Hang Snatch: Each rep starts from anywhere above the knee. Athletes can use any of the following: power snatch, squat snatch, split snatch, or muscle snatch. The bar will move in one swift movement from anywhere above the knee to overhead. 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.

➔ Overhead Squat: Athletes will descend down into an overhead squat. At the top of the rep, the barbell must be fully locked out overhead with the hips, knees and arms fully extended in the standing position (no soft elbows will be allowed), and the barbell is directly over the middle of the body. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel.

Buy In: 2 Minutes Max Assault Bike Calories

Directly Into...

2 Rounds 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: 20 Minutes

RX: 155/105, Double-Unders

SX: 115/80, Single-Unders

MSTRS: 115/80, Single-Unders

There are two scores for this workout

A - TOTAL MAX CALORIES for the buy-in

B - TIME COMPLETED, if the team gets CAPPED it is CAP + REPS REMAINING

Team Flow

There will be one loaded barbell for the athletes to share. Work can be split as desired between teammates but only one athlete is working at a time.

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.

Buy In: 2 Minutes Max Assault Bike Calories

Directly Into...

2 Rounds 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: 20 Minutes

RX: 155/105, Double-Unders

SX: 115/80, Single-Unders

MSTRS: 115/80, Single-Unders

There are two scores for this workout

A - TOTAL MAX CALORIES for the buy-in

B - TIME COMPLETED, if the team gets CAPPED it is CAP + REPS REMAINING

Team Flow

There will be one loaded barbell for the athletes to share. Work can be split as desired between teammates but only one athlete is working at a time.

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.

For Time -

500 Meter Ski

500 Meter Row

1000 Meter Bike Erg

Time Cap: 7 Minutes

Score that will be uploaded to the leaderboard is the SLOWEST TIME COMPLETED, if the team gets CAPPED it is CAP + REPS REMAINING

For tiebreak purposes, the fastest time will be used.

Team Flow

Partners will work at the same time to complete the 500-500-1000 Meters of work. 

Movement Standards

➔ Ski: Athletes start in a standing position on the ski platform, with their hands off the paddles until the workout begins. Athletes must ensure that the ski erg hits the desired meters before leaving the platform to proceed with the next phase of the workout. No rolling calories or meters will count.

➔ 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 meters before getting off the rower to proceed with the next phase of the workout. No rolling calories or meters will count.

➔ Bike: Athletes start in a sitting position on the bike, with their hands off the handles until the workout begins. Athletes must ensure that the bike hits the desired meters before getting off the rower to proceed with the next phase of the workout. No rolling calories or meters will count.