Mayhem & Massacre @ Stonington Athletics

For Time -

1000 Meter Row

60 Toes to Bar

30 Burpee Box Get Overs

Time Cap: 12 Minutes

RX: Toes to Bar, Burpee Box Get Overs (48"/40")

SX: Knees Above Parallel, Burpee Box Get Overs (24"/20")

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

Team Flow

Athletes will work together to complete the chipper against the 12 minute clock. No concurrent work is permitted and will result in a no rep, athletes work one at a time (one works, one rests) & can swap out at any point.

Movement Standards

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

➔ 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.

➔ Burpee Box Get Over: Athletes will start on one side of the box and perform a burpee facing the box. The athlete's chest and thighs must touch the ground when performing the burpee. Once the athlete is up from the burpee, they will get over the box with both feet OR knees touching the box, and step or jump down to the opposite side of the box to complete the rep. The athlete will then complete another burpee to continue onto the next rep. The athlete does not have to stand on top of the box for the rep to count.

Snatch Ladder -

Bar 1 - RX (95/65), SX (75/55)

Bar 2 - RX (115/80), SX (95/65)

Bar 3 - RX (135/95), SX (115/75)

Bar 4 - RX (155/115), SX (135/85)

Bar 5 - RX (175/125), SX (145/95)

Bar 6 - RX (185/135), SX (155/105)

Bar 7 - RX (205/145), SX (165/115)

Bar 8 - RX (225/155), SX (175/125)

Time Cap: 8 Minutes

Score is TOTAL WEIGHT COMPLETED between both athletes

Team Flow

Both athletes on the team will have 50 seconds for max attempts on each bar in the ladder with 10 seconds of transition time. Each athlete who successfully lifts the bar will move onto the next weight, if the athlete fails the weight on all attempts on the bar in the 50 seconds, they will not move onto the next weight and the last successful weight will be their individual score.

Movement Standards

➔ 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.

3 Rounds For Time -

20 Overhead Squats

50 Double-Unders

20 Shoulder to Overhead

50 Double-Unders

Time Cap: 10 Minutes

RX: Barbell (95/65), Double-Unders

SX: Barbell (75/55), Single-Unders

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

Team Flow

The team can split up the reps however they would like. No concurrent working between athletes will be allowed.

Movement Standards

➔ Overhead Squat: Athletes may snatch the rep, or take it from the floor however they would like. At the top of the rep, the barbell must be fully locked out overhead with the hips, knees and arms fully extended (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.

➔ 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.

➔ Double-Unders: The jump rope will start on the floor, and cannot be picked up by the athlete until the workout begins. The jump rope will pass under the athletes feet twice to complete each rep.

➔ Single-Unders: The jump rope will start on the floor, and cannot be picked up by the athlete until the workout begins. The jump rope will pass under the athletes feet once to complete each rep.

Complete for Max Reps

Athlete 1 -

2 Minutes: Max Each Bike Calories

1 Minute: Max Deadlifts

Athlete 2 -

2 Minutes: Max Each Bike Calories

1 Minute: Max Deadlifts

RX: Deadlifts (225/155)

SX: Deadlifts (185/125)

Score is TOTAL REPS completed each minute, between each athlete will be added together for a final score

Movement Standards

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

➔ 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.