Mayhem & Massacre @ CrossFit Legatus / Legacy 517

AMRAP 8

15 Wall Balls

12 Dumbbell Power Snatches

9 Burpee Box Jumps

RX: Dumbbell (50/35), Burpee Box Jumps (24"/20")

SX: Dumbbell (35/20), Burpee Box Step-Ups (24"/20")

ALL DIVISIONS: Will utilize a 20/14lb wall ball.

Score is TOTAL REPS COMPLETED during the AMRAP.

Team Flow

The workout is completed relay style between partners, the workout can be split however the team desires. No concurrent working between partners or it will be a no rep.

For example - Athlete 1 completes 15 wall balls in one set, the other two athletes are resting. Athlete 2 completes the 12 dumbbell power snatches in one set, the other two athletes are resting. Athlete 3 completes 6 burpee box jumps, the other two athletes are resting, and tags in Athlete 2 to complete the last 3 reps of the burpee box jumps. 

Movement Standards

➔ 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 receiving position for the rep to count.

➔ Dumbbell Power Snatches: The athlete will start with a single dumbbell on the floor, and snatch it up 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 dumbbell directly over the body. The rep is complete when the athlete fully stands with the dumbbell, with the arms, hips, and legs fully locked out.

➔ Burpee Box Jump: 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 jump onto the box with both feet touching the box, and jump down on the same 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.

➔ Burpee Box Step Up: 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 step onto the box with both feet touching the box, and step down on the same 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.

Complete for time -

Buy In: 30 Toes to Bar *

12-9-6

Deadlifts

Chest to Bar Pull-Ups

Time Cap: 15 Minutes

* Synchronized movement between two teammates

RX: Toes to Bar, Deadlift (225/155), Chest to Bar Pull-Ups

SX: Knees Above Parallel, Deadlift (185/105), Ring Rows

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

In the event of a tiebreak, there will be a time completed score on the buy in that will be used

Team Flow

The toes to bar buy-in is fully synchronized between two partners on the team, the other teammate rests and can tag in at any point during the workout. Once the buy-in is complete, the reps of 12-9-6 must be completed individually. For example, partner 1 will complete their 12-9-6 workout, then partner 2 will complete their 12-9-6 workout and partner 3 will complete their 12-9-6 workout (or as much as they can complete until time cap).

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. If the athlete is in the scaled or masters division, they will perform knees above parallel.

➔ 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 to complete the rep. No bouncing of the weights on the floor will be counted.

➔ Ring Row: The athlete will start in a standing position with the rings in their hands. They will position their heels on the tape placed on the floor directly under the rings. The athlete's body must stay in a straight line, with the knees fully locked out while the toes are off the floor and heels are on the tape. The athlete will pull up and touch the ring on either side of their body in the chest/lat area. The rings for females will be set 36 inches from the floor, 36 inches marks the BOTTOM of the ring. The rings for males will be set at 48 inches from the floor, 48 inches marks the BOTTOM of the ring.

AMRAP 8

10 Double Unders (15 Single Unders)

1 Bear Complex

20 Double Unders (30 Single Unders)

1 Bear Complex

30 Double Unders (45 Single Unders)

... Continue to add 10 double under (1.5x single under) to each round until time is called

RX: Double Unders, Bear Complex (135/95)

SX: Single Unders, Bear Complex (105/75)

Score is TOTAL REPS COMPLETED during the AMRAP.

Team Flow

The workout is completed relay style between partners, the workout can be split however the team desires. No concurrent working between partners or it is a no rep.

Movement Standards

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

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

➔ Bear Complex: The complex consists of: a power clean, front squat, push press, back squat, into a final push press.

Complete for max meters -

Athlete 1: 4 minutes max ski erg calories

Athlete 2: 3 minutes max ski erg calories

Athlete 3: 2 minutes max ski erg calories

Score is TOTAL METERS completed between all athletes

Movement Standards

➔ Ski: Athletes must ensure that the ski erg is set to zero, with hands off the paddles before starting the workout.