CFP MAYHEM (SAME SEX 3's Competition)

RX Categories

10 min amrap

Synchro: 

6 Hang cleans 

6 STOH

6 Front squats

Every time you break = 6 Synchro TTB (2 athletes)

A1: Barbell 60/40kg

A2: Dumbbells 2 x 22.5/15kg

A3: Rest

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SC + Masters Categories

10 min amrap

Synchro:

6 Hang cleans 

6 STOH

6 Front squats

Every time you break = 6 Synchro TTB or 12 Synchro Knee raises (2 athletes)

A1: Barbell 40/27.5kg

A2: Dumbbells 2 x 15kg/10kg

A3: Rest

If either piece of equipment touches the floor, the team must send any 2 athletes to complete the synchro rig work. 

Teams can switch in the non-working athlete as they wish, but the equipment must be placed down to do so and the TTB/knee raises completed. Athletes are NOT allowed to pass the equipment in the air.

Synchro of all movements are at the top. 

Score is total reps across full rounds (Rig reps are not included in the total score)

RX Categories

7 min AMRAP

14 DU's + 7m HSW + 7 HSPU's

Max Cal row 

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SC + Masters Categrories 

7 min AMRAP

14 DU's or 21 SU's + 3 Wall walks + 7 Thrusters 45/30kg

Max Cal row 

Athletes can change the person on the rower and AMRAP at any point but must tag on change over 

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RX

- Handstand walk must be completed in at least 3m increments. The athletes can choose to break before the final 1m into the wall if they wish. If not, the athlete will walk directly to the wall on their hands and complete the 7 HSPU’s before returning to the start line.

- Any style of hspu is permitted. Hands must not be placed wider than the lines marked on the floor. If an athlete does not do them unbroken, they must reutrn their hands back behind the 1m line to get onto the wall and carry on their reps. 

SC + Masters Categrories 

- Athletes can choose to do 14 DU's or 21 SU's. Skips will class as 1 rep towards the overall score regardless of which one athletes choose. 

- Athletes will start with both hands over the line for wall walks and then walk up the wall until both hands meet the second line on the floor. For the rep to be credited, both hands must return to the starting line. 

A1: 2K LOOP

A2: 1.5K LOOP

A3: 1K LOOP

ALL: 1K LOOP

- Athletes will be released in 10 second intervals from the start. A1 first, A2 second and A3 third. Athletes will be required to wear a coloured band to code them on which loop they will follow. 

- Once all athletes have completed their individual loops, they will be required to wait for their teammates in the holding pen they started in. Once all athletes are there, the judge will signal to release them onto their final loop which will be the 1k loop all together. On completion of the final loop, athletes must send only one athlete forward to the finish line. This can only be done once ALL athletes are back. 

- The one athlete in the finish pen must stay there until the judge has scored ALL teams in that heat. 

- Score is for overall position in the workout, not time. 

9mins to establish a 1rm Snatch

- Athletes may have as many attempts as they wish but only 1 athlete can lift at a time. Athletes can choose to do a power or a squat snatch. For the rep to be credited, the lift must be fully stood up and have control at the top of the rep.

- 1 barbell for all 3 athletes will be used, bars can be preloaded with the opening weight to start. When heat is finished, athletes must strip their bars and return plates back to where they found them. 

- Score is total KG combined for all athletes

RX Categories

11 min CAP

21-21-21

Pull ups

Synchro hang DB snatch

15-15-15

C2B

Synchro burpee over DB

9-9-9

BMU

Synchro DB OHS

DB 1: 30/22.5kg

DB 2: 22.5/17.5kg

DB 3: 17.5/15kg

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SC + Masters Categories

11 min CAP

21-21-21

Jumping Pull ups

Synchro hang DB snatch

15-15-15

Pull ups 

Synchro burpee over DB

9-9-9

Pull ups 

Synchro DB Lunges

DB 1: 22.5/17.5kg

DB 2: 17.5/15kg

DB 3: 15/12.5kg

Additional stadnards:

- All of the 21's need to be completed before moving onto the 15's and then 9's.

- Athletes can switch the person on the rig or onto the heavier weights as they choose. 

- Any one athlete can complete the rig work, but all athletes must complete the synchro DB work together.  Athletes must stand in a straight line to do so but can face any way.

Movement standards:

- Jumping pull ups: Athletes head must be atleast 8 inhes from the bar when standing. The rep starts with arms fully locked out and finishes with chin fully over the bar. 

- Pull ups: Any form of pull up is accepted as long as feet are fully off the floor with arms locked out to start, and chin can be clearly seen over the bar. 

- C2B: Same as above but the chest must contact the bar.

- BMU: Glide and kipping BMU are accepted. Full lock out at top is required. 

- DB movements: Synchro will be at the bottom of the burpees, but at the top for all other DB movements. Can be alternating or same arm and lunges can be forward or reverse.