Mayhem on the Mountain

Bella Complex Row Meters Score.

15 minute running clock:

Paddle board Course (Approximately 400 meters)

in the remaining time establish a 1 rep max BELLA COMPLEX:

1 Clean

1 Shoulder to Overhead

1 Front Squat

1 Shoulder to Overhead

Athletes will begin on starting mat.  At 3,2,1 go Athlete will carry their paddle board to the water and begin their paddleboard course.  The paddleboard course is approximately 400 meters.  Once completed, Athlete has the remaining time to complete a Max Bella Complex.  Athlete must empty their bar before the clock is 15:00.  Athlete may attempt as many lifts as they wish.

Movement standards:

Clean: Barbell begins on the ground. Athlete may perform any Clean variation to bring the bar to the front rack. Examples of unsuccessful lifts would include a knee touching the ground.

Shoulder-to-Overhead: Athletes may also perform a Thruster movement here and move directly into their first Shoulder-to-Overhead. If the athlete has the Barbell in the starting front rack position they may perform a Strict Press, Push Press, Push Jerk, or Split Jerk. At the completion of the Shoulder-to-Overhead or Thruster movement, a successful lift will end with the athlete standing with the Bar in the overhead position, motionless, showing full control of the Barbell with arms fully extended. Athlete should clearly show full extension of the knees and hips with the feet directly under the hips. Athlete must pause and be motionless showing full control of the Barbell overhead.

Front Squat: The athlete starts by bringing the Barbell back down to the front rack position, where the bar is resting on the shoulders. Once the Bar is returned to the approved location, the athlete squats, clearly showing a depth where the hip crease is below the knee. Once the athlete reaches this depth they may either: Stand back up, keeping the bar in the front rack position with full extension of the knees and hips, and the feet directly under the hips. Or move directly into the final Shoulder-to-Overhead movement by performing a Thruster.

There are 2 scores.  Score 1:  Time completed paddle board course  Score 2:  Total weight

4 Rounds for Time:

20 Toes to Bar

10 Thrusters

RX 135/95, Masters 115/85, Scaled 96/65 with hanging knee raises

At 3,2,1 go Athlete will move to the rig to complete 20 Toes to Bar (Scaled: hanging knee raises), once completed the 20 Toes to Bar, the athlete will then complete 10 Thrusters.  This flow will continue until 4 rounds are completed.  At the completion of the last rep, the athlete will return to the starting mat.  When returned to starting mat, that is the time recorded.  There is a 16 minute time cap on this workout.

Standards:  

Toes to Bar:  

In the toes to bar, the athlete must go from a full hang to having the toes touch the pull up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand or split grip are all permitted.

Both feet must come into contact with the bar at the same time, inside the hands. Athletes may wrap tape around the pull up bar OR wear hand protection, but they ,may not tape the bar AND wear hand protection.

Hanging Knee Raises (Scaled):

In the hanging knee raise, the athlete must go from a full hang to having the knees raise above their hip crease. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand or split grip are all permitted.

Athletes may wrap tape around the pull up bar OR wear hand protection, but they ,may not tape the bar AND wear hand protection.

Thruster:

Thruster
This is a standard barbell thruster in which the barbell
moves from the bottom of a front squat to full lock out
overhead. The hip crease must pass below the knees. A full squat clean into the thruster is allowed. The barbell must come to full
lockout overhead with the hips, knees and arms fully extended,
and the bar directly over the heels

Mayhem Meltdown Obstacle Course

16 MINUTE RUNNING CLOCK:

0-5 MINUTES

SPRINT Obstacle Course

REST 2 MINUTES

FOR TIME:

500M ROW

500M SKI

1000M BIKE

At 3,2,1 go Athlete will have 5 minutes to complete the sprint obstacle course.  At the 5 minute mark, athlete has a mandatory 2 minute rest.  If the Athlete does not complete the sprint course, their score will be 1 point for each marker they complete.  If an Athlete completes the Course, their score will the time completed.  At the 7:00 mark Athlete will begin rowing (athlete may be sitting on the rower before the 7:00). Athlete will complete 500 meters on the rower, then 500 meters on the ski erg, and then complete 1000m on the bike.  This workout has two scores. One score is for the obstacle course.  Second score is the total time to complete all the work (including the 2:00 rest).

16 MINUTE RUNNING CLOCK

0:00-4:00

ATHLETE A- 1 RM SHOULDER TO OVERHEAD

4:00-8:00

ATHLETE B- 2 REP MAX FRONT SQUAT

8:00-12:00

ATHLETE C- 3 REP MAX BACK SQUAT

12:00-16:00

ATHLETE D- 4 REP MAX DEADLIFT

Athlete begins with an empty barbell.  At 3,2,1 go athlete begins to load their bar for their 1 Rep Max Shoulder to Overhead.  Athlete has many attempts as they would like. Athelte must declare the weight they are lifting to their judge right before they lift.  Athlete must receive a "good rep" from their judge before lowering the barbell.  This can be any shoulder to overhead: strict, push press, push jerk, split jerk are all allowed.  The bar must be locked out overhead with hips and knees extended before the 4:00 mark.  At the 4:00 mark, athlete 2 will complete their 2 rep max Front Squat.  At the 8:00 mark, Athlete 3 will complete 3 rep max Back Squat.  At the 12:00 mark, Athlete 4 will complete 4 rep max Deadlift.  On the deadlift, Athletes hands can not leave the barbell.  A pause of more than 3 seconds on the floor will result in a no rep.  No bouncing of the barbell allowed.  All Athletes must have clips on the barbell.  Lift is complete with full hip and knee extension at the top with the shoulders behind the barbell.  The barbell must be completely emptied at the 16:00.  Score is the total of each top, successful lift.

10 MINUTE RUNNING CLOCK

0:00-5:00

1 RM SHOULDER TO OVERHEAD

5:00-10:00

4 REP MAX DEADLIFT

Athlete begins with an empty barbell.  At 3,2,1 go athlete begins to load their bar for their 1 Rep Max Shoulder to Overhead.  Athlete has many attempts as they would like. Athelte must declare the weight they are lifting to their judge right before they lift.  Athlete must receive a "good rep" from their judge before lowering the barbell.  This can be any shoulder to overhead: strict, push press, push jerk, split jerk are all allowed.  The bar must be locked out overhead with hips and knees extended before the 5:00 mark.  At the 5:00 mark, athlete will complete their 4 rep max deadlift.  Athletes hands can not leave the barbell.  A pause of more than 3 seconds on the floor will result in a no rep.  No bouncing of the barbell allowed.  Athlete must have clips on the barbell.  Lift is complete with full hip and knee extension at the top with the shoulders behind the barbell.  The barbell must be completely emptied at the 10:00.  Score is the total of both successful lifts (one for shoulder to overhead, one for deadlifts).

For time:

RX/Masters-Vest 20/14

1 MILE RUN

5 ROUNDS

10 PULL UPS

20 PUSH UPS

30 AIR SQUATS

1 MILE RUN

SCALED:

1 MILE RUN

5 ROUNDS

10 RING ROWS

20 KNEE PUSH UPS

30 AIR SQUATS

1 MILE RUN

At 3,2,1 go Athletes will begin a one mile run.  Once completed the one mile run, Athlete will complete 5 Rounds of 10 Pull Ups/Ring Rows, 20 Push Ups/Knee Push Ups and 30 Air Squats.  Once completed 5 rounds, athlete will complete their final one mile run.  The score is the time completed.  

ROUND 1

4 ROPE CLIMBS- RX: 15 ft Masters: 12 ft Scaled: Zombie Pulls

10 ALT DUMBBELL SNATCH RX: 50/35 Masters & Scaled: 35/25

15 CALORIE SKI

ROUND 2

3 ROPE CLIMBS

10 ALT DUMBBELL SNATCH

15 CALORIE SKI

ROUND 3

2 ROPE CLIMBS

10 ALT DUMBBELL SNATCH

15 CALORIE SKI

ROUND 4

1 ROPE CLIMB

10 ALT DUMBBELL SNATCH

15 CALORIE SKI