Metcon Mashups (CrossFit Exile)
About This Competition
Who: Intermediate and Beginner, 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: Saturday, November 20th, 2021
Costs: $350 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 Saturday, October 30th
Regular Sign up (no t-shirt) - Sunday, October 31st - Wednesday, November 17th (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 | HomeBase Hell Hounds | 10 |
| 2 | Just For Funsies | 15 |
| 3 | Hakuna Masquata | 16 |
| 4 | After this we Sonic | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | Southwest Barbell | 12 |
| 2 | Ready or not | 16 |
| 3 | Borderline Bad Ass | 19 |
| 4 | the boys made us | 23 |
| 5 | Feast Mode | 24 |
Workouts
THE TOP 5 TEAMS WILL ADVANCE TO A FINAL WORKOUT. THIS IS JUST A NORMAL, SCORED WORKOUT WITH NO POINTS ADJUSTMENT.
8 ROUNDS, CAP 12
12 DEADLIFTS
9 HANG POWER CLEANS
6 SHOULDER TO OVERHEAD
* TEAMMATES WILL ALTERNATE FULL ROUNDS.
INTERMEDIATE: (135/95)
BEGINNER: (95/65)
Teams will run a 4x400m Relay.
At go, Athlete 1 will pick up their wall ball and begin their run. When they return the Athlete 2 will take the ball to begin their run and so on until all four have completed their run. Score is the time it takes for Athlete 4 to cross the finish line.
Intermediate: 14# Wall Ball
Beginner: 10# Wall Ball
WORKOUT 2 WILL HAVE TWO SCORES: TOTAL CALORIES BIKED AND THE TIME TO COMPLETE THREE ROUNDS OF THE CHIPPER.
AT THE CALL OF 'GO', ONE ATHLETE WILL START BIKING AND ANOTHER WILL START THE CHIPPER. ATHLETES MAY TAG OUT OF THE CHIPPER OR THE BIKE AT ANY TIME, AS OFTEN AS THEY WANT. ONCE THE CHIPPER IS COMPLETE, ALL FOUR ATHLETES WILL FOCUS ON THE BIKE CALORIES IN TIME REMAINING.
THE CHIPPER:
AGAINST A 12-MINUTE CLOCK
15 - 10 - 5:
THRUSTERS
SNATCHES
PULL-UPS
BOX JUMP OVERS
INTERMEDIATE: BARBELL (95/65) - BOX 20"
BEGINNER: BARBELL (75/55) - RING ROWS* - BOX 20"
* ATHLETES WILL BEGIN WITH THEIR FEET DIRECTLY UNDER THE RINGS, THE BOTTOM OF THE RINGS WILL BE 40" FROM THE FLOOR. ALL ATHLETES MAY JUMP OR STEP-UP.
AMRAP 9
5 PARTNER DEADLIFTS
5 SYNCHRONIZED BAR FACING BURPEES
10 TOES TO BAR
INTERMEDIATE:
- (225#) [ON A 45# BAR, 115# WILL BE LOADED ON ONE SIDE, 65# WILL BE LOADED ON THE OTHER.]
- SYNCHRONIZE ON THE FLOOR FOR THE BURPEES. ATHLETES MAY STEP OVER.
- NON-WORKING PARTNER WILL HANG FROM THE RIG.
BEGINNER:
- (160#) ON A 45# BAR - 70# WILL BE LOADED ON ONE SIDE, 45# WILL BE LOADED ON THE OTHER.
- SYNCHRONIZE ON THE FLOOR FOR THE BURPEES. ATHLETES MAY STEP OVER.
- ATHLETES WILL PERFORM KNEE RAISES. NON-WORKING PARTNER WILL HANG FROM THE RIG.
FLOW: AT THE CALL OF GO, MALE 1 AND FEMALE 1 WILL TAKE THE FLOOR AND COMPLETE THEIR FIRST ROUND BEFORE TAGGING IN MALE 2 AND FEMALE 2. TEAMS WILL THEN ALTERNATE FULL ROUNDS WITH THEIR COUNTERPARTS.
DURING THE TOES TO BAR SKILL BOTH ATHLETES WILL HANG FROM THE RIG BUT ONLY ONE WILL ACCUMULATE REPS AT A TIME WHILE THE OTHER HOLDS A DEAD HANG. PARTNERS MAY SWITCH WHO IS WORKING/HANGING DURING THE ROUND. REPS DONE WHILE THE OTHER IS NOT HANGING WILL NOT COUNT.
SCORE IS ROUNDS AND REPS COMPLETED AT THE CALL OF TIME.
WORKOUT 2 WILL HAVE TWO SCORES: TOTAL CALORIES BIKED AND THE TIME TO COMPLETE THREE ROUNDS OF THE CHIPPER.
AT THE CALL OF 'GO', ONE ATHLETE WILL START BIKING AND ANOTHER WILL START THE CHIPPER. ATHLETES MAY TAG OUT OF THE CHIPPER OR THE BIKE AT ANY TIME, AS OFTEN AS THEY WANT. ONCE THE CHIPPER IS COMPLETE, ALL FOUR ATHLETES WILL FOCUS ON THE BIKE CALORIES IN TIME REMAINING.
THE CHIPPER:
AGAINST A 12-MINUTE CLOCK
15 - 10 - 5:
THRUSTERS
SNATCHES
PULL-UPS
BOX JUMP OVERS
INTERMEDIATE: BARBELL (95/65) - BOX 20"
BEGINNER: BARBELL (75/55) - RING ROWS* - BOX 20"
* ATHLETES WILL BEGIN WITH THEIR FEET DIRECTLY UNDER THE RINGS, THE BOTTOM OF THE RINGS WILL BE 40" FROM THE FLOOR. ALL ATHLETES MAY JUMP OR STEP-UP.
AMRAP 9
150m ROW
12 DUMBBELL SNATCHES
6 BURPEES OVER ROWER
* ATHLETES WILL ALTERNATE AT THE COMPLETION OF ENTIRE ROUNDS. ATHLETES IN ALL DIVISIONS MAY STEP OVER THE ROWER.
INTERMEDIATE: DUMBBELL (50/35)
BEGINNER: DUMBBELL (35/20)
Media
Community
Event Details
Closes: Nov 20, 2021
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