Mayhem & Massacre @ The BackWoods CrossFit

AMRAP 8

15 Wall Balls

12 Single Dumbbell Power Snatches

9 Burpee Box Jump Overs

RX: 50/35, 20/14, 24"/20"

SX: 35/20, 14/10, 24"/20" (Step-Overs Accepted)

MSTRS: 50/35, 20/14, 24"/20" (Step-Overs Accepted)

Score is the TOTAL ROUNDS + REPS COMPLETED 

Team Workout Flow: The workout is completed relay style between partners, the workout can be split however the team desires. Only one athlete works at a time.

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 (both heads of DB touching the ground), and snatch it up in one swift movement from the ground to overhead. Both heads of the dumbbell must touch the ground to start each rep. Non-working hand must remain off of they body. At the top, the athlete must come 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. NO DROPPING DUMBBELLS. If an athlete drops a dumbbell it is an automatic no-rep.

➔ Burpee Box Jump 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 jump onto the box with both feet touching the top of the box, and jump down on the opposite side of the box to complete the rep. The athlete will then complete another burpee to continue onto the next rep. 

➔ Burpee Box Step 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 step onto the box with both feet touching the box, and step down on the opposite side of the box to complete the rep. The athlete will then complete another burpee to continue onto the next rep. 

Max Reps, Every Minute on the Minute for 6 Minutes -

Minutes 1, 3, 5 - Max Handstand Push-Ups

Minutes 2, 4, 6 - Max Deadlifts

RX: Handstand Push-Ups, Deadlift (225/155)

SX: Hand Release Push-Ups, Deadlift (185/105)

MSTRS: Hand Release Push-Ups, Deadlift (225/155)

Score is the TOTAL REPS COMPLETED for each round, added together for a final score

For Example: Minute 1 - 18 reps, Minute 2 - 10 reps, Minute 3 - 20 reps, Minute 4 - 10 reps, Minute 5 - 12 reps, Minute 6 - 10 reps. The final score would be the sum of all 6 minutes, the total is 80 reps.

Team Workout Flow: The workout is completed individually. Each partner will complete their own 6 minute EMOM and both individual scores will be added together for a final score.

Movement Standards

➔ Handstand Push-Up: Athletes will get into a handstand position against the wall, with an abmat under their head. To perform the handstand push-ups, athletes can complete them by strict or kipping. The head will come down to touch the abmat, arms coming to a 90 degree angle, and the athlete will push/kip upwards. The rep is complete when the athlete’s arms are fully locked out and feet are touching the wall.

➔ Hand Release Push-Up: Athletes will start in a plank position with their arms fully extended, then descend towards the floor. Chest touches the floor at the bottom, and the hands are released from the floor (can be quick). To finish the rep, the athlete will push up and fully lock out the arms and legs. The athlete's knees cannot touch the floor on the way up.

➔ 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.

On a 10 minute clock, complete for time -

500 Double-Unders or Singles

If you break or swap athletes, complete -

10 Synchronized Toes to Bar

(or 10 Synchronized Knees Above Parallel)

RX: Double-Unders, Toes to Bar

SX: Single-Unders, Knees Above Parallel

MSTRS: Single-Unders, Knees Above Parallel

Score is the TOTAL ROUNDS + REPS COMPLETED 

Team Workout Flow: The workout is completed relay style between partners, the workout can be split however the team desires. Only one athlete works at a time on the double-under or single-unders. If the team breaks or swaps athletes, they must complete 10 synchronized toes to bar or knees above parallel before moving onto accumulating reps on the jump rope.

Movement Standards

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

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

➔ 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.

Complete for max meters -

Athlete 1: 3 minutes max rower calories

Athlete 2: 2 minutes max rower calories

Score is TOTAL METERS completed between both athletes

Movement Standards

➔ Rowing: Athletes must ensure that the rower is set to zero, with hands off the paddle before starting the workout.