Mayhem & Massacre @ Camel City CrossFit

For Time -

100 Double-Unders

21 Cleans

80 Double-Unders

18 Front Squats

60 Double-Unders

15 Shoulder to Overhead

40 Double-Unders

12 Thrusters

Time Cap: 8 Minutes

RX: 135/95, Double-Unders

SX: 115/75, Single-Unders (Same amount of reps)

MSTRS: 115/75, Single-Unders (Same amount of reps)

Score is TIME COMPLETED, if the individual or team gets CAPPED it is CAP + REPS REMAINING

Team Flow

There will be one loaded barbell for the athletes to share. The double-under or single-unders can be split as desired between teammates. The barbell work has only one athlete working at a time. The other athlete who is resting, will have to complete a dead hang from the rig. The athletes can swap in and out of the workout however they would like.

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.

➔ Clean: Each rep starts from the ground. Athletes can use any of the following: power clean, squat clean, split clean, or muscle clean in the receiving position. Athletes must fully stand with the bar to finish each rep. The bar must be cleaned from the ground to the shoulders in one motion.

➔ Front Squat: Athletes start with the barbell racked on the front of the shoulders, descending downward into a squat. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. The rep is complete when the athlete fully stands with the bar, with the hips and legs fully locked out.

➔ Shoulder to Overhead: Once the barbell is loaded on the athletes shoulders, any shoulder to overhead movement may be used: strict press, push press, push jerk, squat jerk and/or split jerk. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. If using a push or squat jerk, the athlete must finish the rep by standing up with the barbell. If using a split jerk, the legs must be recovered to standing position to finish the rep.

➔ Thruster: Each rep starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion, breaking parallel on the squat in the receiving position. Athletes will then complete a push press, or another form of shoulder to overhead. The clean, squat, and shoulder to overhead is complete in one swift movement. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

For Time -

10-8-6-4-6-8-10

Hang Squat Cleans

Handstand Push-Ups

Time Cap: 10 Minutes

RX: Hang Squat Clean (135/95), Handstand Push-Ups

SX: Hang Squat Clean (115/75), Hand Release Push-Ups

MSTRS: Hang Squat Clean (115/75), Hand Release Push-Ups

Score is TIME COMPLETED, if the individual or team gets CAPPED it is CAP + REPS REMAINING

Team Flow

Hang squat cleans are fully synchronized between both partners on the team. The handstand push-ups can be completed however the team decides to split it up.

Movement Standards

➔ Hang Squat Clean: When picking the bar up from the ground a deadlift must be completed first, then the bar may be lowered to the hang position. The hang position must be anywhere above the knees. The bar must be cleaned from the hang position to the shoulders in one motion. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. Athletes must fully stand with the bar to finish each rep.

➔ Handstand Push-Up: To start the rep athletes will get into a handstand position against the wall, with hands each on a 25 pound plate and an abmat under their head. No part of the hand (to include fingers) may be resting inside the center hole of the plate. To perform the handstand push-ups, athletes can complete them by strict or kipping. The rep starts in the handstand position with arms fully locked out and only the feet touching the wall. 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 only the 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. 

For Time -

Buy In: 50/40 Calorie Row

15-12-9-12-15

Synchronized Wall Balls

Synchronized Toes to Bar

Time Cap: 14 Minutes

RX: Wall Ball (20/14), Toes to Bar

SX: Wall Ball (20/14), Knees Above Parallel

MSTRS: Wall Ball (20/14), Knees Above Parallel

TWO scores for this workout: Score ONE is time complete, and score TWO is accumulated calories in the time remaining to time cap.

The time will be taken for each team for the completed 50/40 calorie row, which will be used in the event of a tiebreak on the podium.

Team Flow

The 50/40 calorie row is split as desired between the teammates, one athlete is permitted to complete it if they would like. Once the row buy-in is complete, the 15-12-9-12-15 reps are completely synchronized between both athletes on the team. Meeting at the top of the wall ball throw on the wall / in a squat, and meeting at the touch of the toes on the rig for the toes to bar.

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 starting and receiving position for the rep to count.

➔ 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: Athletes start in a sitting position on the rower, with their feet strapped in and hands off the paddle until the workout begins. Athletes must ensure that the rower hits the desired calorie count before getting off the rower to proceed with the next phase of the workout. No rolling calories or meters will count.

Ski for Max Calories -

Athlete 1: 3 Minutes Max Meters

Athlete 2: 2 Minutes Max Meters

Score is TOTAL CALORIES COMPLETED. Both athlete scores will be added together for a final team score.

Team Flow

The team can decide what order the athletes complete "Napalm." Depending on the host location, there may be up to 30 seconds of transition time between each athlete but each athlete will essentially go back to back.

Movement Standards

➔ Ski: Athletes start in a standing position on the ski platform, with their hands off the paddles until the workout begins. Athletes must ensure that the ski erg hits the desired calorie count or meters before leaving the platform to proceed with the next phase of the workout. No rolling calories or meters will count.