Mayhem & Massacre @ CrossFit Culpeper

For Time -

75 Burpee Box Jump Overs (24"/20")

Every Minute on the Minute complete: 5 X Pull-Up Variation

​- 10 minute time cap -

RX & Masters 35+ divisions will perform Chest to Bar Pull-Ups

Scaled division will perform Ring Rows

Workout details and flow -

Individuals will complete as many burpee box jump overs as possible each interval. Starting at 0:00, and every minute on the minute thereafter, you will complete 5 of the pull-up variation based on your registered division.   

For Time -

100 Burpee Box Jump Overs (24"/20")

Every Minute on the Minute complete: 5 X Pull-Up Variation

​- 10 minute time cap -

RX & Masters 35+ divisions will perform Chest to Bar Pull-Ups

Scaled division will perform Ring Rows

Workout details and flow -

2-Person Teams - Teams can split up the burpee box jump over reps however they decide. Only one person can be working at a time. Starting at 0:00, and every minute on the minute thereafter, ONE member of the team will complete 5 of the pull-up variation based on your registered division.

Build to a Heavy Complex of -

1 Deadlift

1 Hang Squat Clean

1 Shoulder to Overhead

1 Squat Clean

​- 8 minute time cap -

Workout details and flow -

Individuals - Will build to a heavy, unbroken complex as written. The bar may not be dropped throughout the complex for the lift to be considered successful. 

2-Person Teams - Athletes will share one bar and build to a heavy, unbroken complex as written. Partner one will have a score for their heaviest lift and partner two will have a score for their heaviest lift. The final score will be calculated by adding both lifts together. Athletes can work however they will like.

PART ONE for time

Buy In: 40/30 Calorie Row

15-12-9-12-15

Wall balls

Toes to Bar

PART TWO for max calories

Accumulate calories in the time remaining

​- 10 minute time cap -

RX & Masters 35+ divisions will complete toes to bar.

Scaled division will complete knees above parallel.

All divisions will utilize a 20/14 wall ball.

Workout details and flow -

Individuals - Will complete as written, if there is time left after completing the calorie row buy in and all reps… The athlete will row for calories in the time remaining for a second score.

PART ONE for time

Buy In: 50/40 Calorie Row

15-12-9-12-15

Partner wall balls

Synchronized toes to Bar

PART TWO for max calories

Accumulate calories in the time remaining

​- 14 minute time cap -

RX & Masters 35+ divisions will complete toes to bar.

Scaled division will complete knees above parallel.

All divisions will utilize a 20/14 wall ball.

Workout details and flow -

2-Person Teams - Athletes can split up the calorie row however they decide. Male teams will row 50 calories total, and female teams will row 40 calories total. Once the buy in is complete, athletes will start on the partner wall balls. Partner one will squat/throw the wall ball and partner two will catch/squat/throw the wall ball to complete all reps (only one wall ball will be used). Athletes will then perform synchronized toes to bar/knees above parallel, where the toes touch the bar together or the knees meet together breaking the parallel plane with the floor.

Input max calories in the time remaining (if any) after Part One of Synchronicity.

Input max calories in the time remaining (if any) after Part One of Synchronicity.

For Time -

21-15-9

Ski Erg Calories

GHD Sit-Ups (SX: Abmat Sit-Ups)

​- 10 minute time cap -

Workout details and flow -

Individuals will complete the workout as written

For Time -

21-15-9

Ski Erg Calories

GHD Sit-Ups (SX: Abmat Sit-Ups)

​- 10 minute time cap -

Workout details and flow -

2-Person Teams - Partner one will complete a full round of 21 Ski Erg Calories and GHD Sit-Ups, then partner two will complete their round of 21. This pattern will continue until both partners have completed their 21-15-9 of each movement.