VALENTINE'S DAY MASSACRE '22

FLOATER WOD -
With a 10 minute timecap, work up to a 1-rep max CLEAN & JERK
- Athletes can do any variation of a jerk, meaning push jerk or split jerk
- Athletes can power or squat clean
- This is the floater workout for both INDIVIDUALS & PAIRS
- For same sex pairs, only one athlete will complete the floater
- For mixed sex pairs, both athletes will complete the floater for a combined score of both lifts

RX DIVISION

AMRAP 10

Buy In: 1000m row

In the time remaining -

40 double-unders

4 wall walks

Row - The athlete's feet do not have to be strapped in. The damper can be whatever the athlete chooses. Don't touch the handle before the MC says "Go." 

Double Unders - This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count. 

Wall Walks - This is the same standard we saw in the 21.1 CrossFit Open workout. The rep begins with hands/fingers on the tape furthest away from the wall, you must walk your hands in towards the wall until they are both touching the tape marker closest to the wall. Only then can you begin to come back down. Walk your hands back out to touch the tape furthest away from the wall, to resume the position you started in; lying down with chest, feet and thighs touching the floor.

Notes: hands do not have to pass the tape, just touching with suffice. Chest, feet and thighs must be on the floor at this point and hands cannot move until feet come off the floor. Your feet cannot return to the ground before your hands have touched the tape closest to the wall.

SCALED DIVISION

AMRAP 10

Buy In: 1000m row

In the time remaining -

60 single unders

8 dual dumbbell shoulder to overhead (35s/20s)

Row - The athlete's feet do not have to be strapped in. The damper can be whatever the athlete chooses. Don't touch the handle before the MC says "Go." 

Single Unders - This is the standard single under in which the rope passes completely under both feet once for each jump. The rope must spin forward for the rep to count. Walk skips, where the rope passes under one foot at a time, are not permitted. 

Shoulder to Overhead - The dumbbells must be lifted from the floor to the front rack position with the hips/knees fully extended before beginning or continuing S2OH. From the front rack position athletes will strict press or push press or push jerk or split jerk the dumbbells above the head at the same time with the elbows, shoulders, hips and knees fully extended, the dumbbells over the middle of the body and with the feet in line. 

RX DIVISION

5 rounds for time:

12 deadlifts

9 hang power cleans

6 push jerks

3 lateral bar over burpees

Barbell loaded @ 155/105

- 15 minute time cap -

SCALED DIVISION

5 rounds for time:

12 deadlifts

9 hang power cleans

6 push jerks

3 lateral bar over burpees

Barbell loaded @ 135/85

- 15 minute time cap -

Deadlift - With arms straight throughout, with hand grip any the athlete chooses, and in a conventional stance with hands outside the legs, the Athlete will lift the bar to full hip extension finishing with the shoulders behind the bar at the top. The bar is then lowered quickly to the floor without bouncing. Touch and go is permitted. Sumo stance is not allowed. 

Hang Clean - Athletes may begin hang cleans directly after the 12th deadlift rep without lowering the bar to the floor. If the bar was on the floor after the 12th deadlift then it must be deadlifted first to the fully upright, hips/knees extended position before beginning the first hang clean. From the fully upright, hips/knees extended position athletes will bend at the hips and lower the bar to between the hips and knees. The bar must then be lifted to the front-rack position finishing with the elbows in front of the bar with the knees and hips extended. A POWER hang clean, not a SQUAT hang clean, is required. 

Push Jerks - The push jerks may begin directly after the 9th hang clean of each round without lowering the bar to the ground. If the bar was on the ground after the 9th hang clean OR the bar is lowered below the front rack position during the push jerks, the bar must be lifted from the floor to the front rack position with the hips/knees fully extended before beginning or continuing the push jerks. From the front rack position athletes will push jerk the bar above the head with the elbows, shoulders, hips and knees fully extended, the bar over the middle of the body and with the feet in line. Resting with the bar behind the head is not allowed. Strict press, push press, or split jerks will be accepted, it will result in a no-rep.

Lateral Bar Over Burpees - Standard burpee rules apply, meaning that there must be a two foot jump out and in, chest and thighs touching the floor. When you drop to the floor you are parallel to the bar. Once you stand up, you do a lateral hop over the bar, a two foot jump and landing over the bar is required. The rep is complete with the two foot landing on the opposite side of the bar. No skip steps or step overs will be accepted, it will result in a no-rep.

RX DIVISION

With an 8 minute time cap:

15-12-9

Wall balls

Handstand push-ups

Single dumbbell devil's press

RX: wall balls - 20/14, DB - 50/35

Wall Balls - Standard wall ball rules apply. For a rep to count, the Athlete must squat below parallel and throw the ball to a height that is at or above the measured out line. 

Handstand Push-Ups - The shoulders, elbows, hips and knees are fully open at the top of the movement. The Athletes glutes can not touch the wall at the top of the movement, but are allowed to do so at any other point during the repetition.

Single Dumbbell Devil’s Press - In the beginning of the movement, the Athlete will be standing with one dumbbell in hand. Bringing the dumbbell and body to the ground, standard burpee rules apply, chest and thighs touching the floor. When coming up, the dumbbell must be visible in the backswing behind the legs into proper racking and press without momentum, or straight into the snatch. With full lockout of the elbows, hips and knees at the finish of the rep. 

SCALED DIVISION

With an 8 minute time cap:

15-12-9

Wall balls

Hand release push-ups

Single dumbbell devil's press

Scaled: wall balls - 16/12, DB - 35/20

Wall Balls - Standard wall ball rules apply. For a rep to count, the Athlete must squat below parallel and throw the ball to a height that is at or above the measured out line. 

Hand Release Push-Ups - Chest and thighs must touch the floor, the hand release must be obvious enough for the judges to see. Full lock out of elbows at the top of the push-up. Can use knees if needed.

Single Dumbbell Devil’s Press - In the beginning of the movement, the Athlete will be standing with one dumbbell in hand. Bringing the dumbbell and body to the ground, standard burpee rules apply, chest and thighs touching the floor. When coming up, the dumbbell must be visible in the backswing behind the legs into proper racking and press without momentum, or straight into the snatch. With full lockout of the elbows, hips and knees at the finish of the rep.