Metcon Mayhem

CHAMPIONSHIP WOD-TEAMS

For time: 

RX-

15 Bar Muscle-Ups

30 HSPU

60 Cal Row

60 Thrusters 45/35

30 HSPU

15 Bar Muscle-Ups

INTERMEDIATE-

24 Devil Press 35/20 DB

12 Wall Walks

48 Cal Row

48 Thrusters 45/35

12 Wall Walks

24 Devil Press 35/20 DB

SCALED-

18 Devil's Press 20/10 DB

8 Wall Walks

36 Cal Row

36 Thrusters 45/35

8 Wall Walks

18 Devil's Press 20/10 DB 

MOVEMENT STANDARD'S

Ring Muscle Ups & Bar Muscle Ups: Athlete’s feet cannot touch the ground when hanging from rings.  Full extensions at beginning of rep. Arms locked out at top of movement before coming down.

HSPU: Hands and head must be at same level height.  Arms must lockout and heels on wall for rep to be complete.

Devil’s Press w/ DB: Chest to ground and dumbbell locked out overhead.

Wall Walks: 

Thrusters: Squat below parallel and lock out w/ arms, hips, and knees at full extension.

Row: Must begin w/ rowers at zero cals. Calories must hit target before athlete can get off rower.

3 MINS TOTAL:

MAX REPS

1:00 MIN MAX FRONT SQUATS

1:00 MIN MAX DEADLIFTS

1:00 MIN MAX GROUND 2 OVERHEAD

RX- 185/135

INT 135/95

SC 95/65

Movement Standards: 

Front Squat : Break Parallel, Stand to full hip extension

Deadlifts:  full hip extension, no banging weight down

Max Ground to Overhead – arms, hips, knees locked out.  Any Olympic lift can be used to move weight from G2O (snatch, C&J, split jerk).

*2 minute rest after WOD 1A 

@ 5 minute mark

WOD 1B

Rx Division:

2 minute max rope climbs (15 ft)

Intermediate Division:

2 minute max rope climbs (12 ft)

Scaled Division:

2 min bupree jumping pull ups

Movement Standards:

Rope climbs:  must touch marker tape before descent

Burpee pull-ups: chest to the ground, when standing w/ arms at full extension fingertips can’t touch the bar.

9-15-21

Chest to Bar Pull Ups

Box Over with Dumbbell

Wall Balls

RX -24/20 box, 50/35 db, 20/14 wb, C2B
Int – 24/20 box, 35/20 db, 20/14 wb, Pull Ups
Sc – 20/20 box, 35/20 db, 14/10 wb, Ring Rows

Movement Standards: 

Chest to Bar Pull-ups: the chest must come into contact w/ the bar at the top of the rep

Pull-ups: Chin must pass over the bar and body must come down to full extension before moving to next rep.  Feet cannot touch the ground when hanging from the bar. Butterfly, kipping, or strict pull-ups are permitted.

Box over w/ dumbbell: dumbbell can be held in any position athlete chooses, both feet MUST step on top of the box and step down to other side of box. Hands cannot touch the legs to assist w/ the step up at anytime.

Wall balls: One full rep is considered w/ ball hitting target and squat below parallel.  Rep begins in the bottom of the squat w/ hip wall ball hitting target.

Ring rows: feet must be past the tape, arms must go to full extension and then bring rings to chest

WOD 3

For time:

30/24 Cals on Assault Bike

30 Hang DB Snatch

30 Burpee Box Jumps

30 Hang DB Clean & Jerks

30/24 Cals on Assault Bike

Divisions:

Rx- 50/35 SA DB; 30"/24" BOX

INT- 25 reps; 35/20 SA DB; 24"/20" BOX; 25/20 CALS AB

SC- 20 reps; 35/20 SA DB; 20"/20" BOX; 20/15 CALS AB

MOVEMENT STANDARDS: 

Assault bike: Must begin w/ bikes at zero cals and off the bike.  Teams- only one partner can be sitting on a bike at a time. Calories must hit target before athlete can get off bike.

Hang DB snatches: Start w/ DB on the ground, pick up db and bring to hang position prior to 1st snatch.  Alternating is not required.  Only one hand on DB at a time.  Non-working hand must not come into contact with the body at any point.

Burpee Box Jumps: chest to ground and hips must come to full extension at top of the box. Scaled division- step ups are permitted but hands cannot come into contact w/ the legs.  

Hang DB Clean & Jerk: DB must begin on the gound.  Only one arm can move the db at a time.  Alternating is not required. Db must come to hang position (right above the knee) and brought to the clean position (shoulder) before going overhead to lock out.

WOD 4 INDIVIDUALS

For time: 

RX-

10 Ring Muscle-Ups

20 HSPU

40 Cal Row

40 Thrusters 45/35

20 HSPU

10 Ring Muscle-Ups

INTERMEDIATE-

16 Devil Press 35/20 DB

8 Wall Walks

32 Cal Row

32 Thrusters 45/35

8 Wall Walks

16 Devil Press 35/20

SCALED-

12 Devil's Press 20/10 DB

8 Wall Walks

24 Cal Row

24 Thrusters 45/35

8 Wall Walks

12 Devil's Press 20/10 DB 

Ring Muscle Ups & Bar Muscle Ups: Athlete’s feet cannot touch the ground when hanging from rings.  Full extensions at beginning of rep. Arms locked out at top of movement before coming down.

HSPU: Hands and head must be at same level height.  Arms must lockout and heels on wall for rep to be complete.

Devil’s Press w/ DB: Chest to ground and dumbbell locked out overhead.

Wall Walks: 

Thrusters: Squat below parallel and lock out w/ arms, hips, and knees at full extension.

Row: Must begin w/ rowers at zero cals. Calories must hit target before athlete can get off rower.