Last year’s MayHem comp was held in-house, but we opened to the public in October and had an absolute blast. So, this year’s MayHem is going public too!
Grab 2 friends of the same sex, choose a division (no sand-bagging) and get ready to throw down!
To help you choose the right category we have attached the movement standards below:
Not all of the movements listed are certain to appear on the day…
Scaled:
If you are new to CrossFit and this is your first competition then this is the category for you.
Barbell: C&J: 50/30, Snatch: 40/25, Deadlift: 70/50
Dumbbell 15/10
Wall Ball 3 (M & F)
Box Step Ups/Over (24/20)
Knee Raises
Assisted Pull Ups
Single Skips
Scaled Wall Walks (lifting feet to wall)
Intermediate:
You’ve got the basics down. Maybe you’ve entered a scaled comp. You’ve probably dabbled in the heavier weights on the bar but not mastered all the gymnastic movements. This is the category…
Barbell: C&J: 60/40, Snatch: 50/30, Deadlift: 80/60
Dumbbell 15/10
Wall Ball 6/3
Box Jumps/Overs (24/20)
Knee Raises (Lower volume T2B is optional)
Pull Ups/Chin Ups (at least 1 athlete)
Single Skips (Lower volume Double Unders is optional)
Scaled Wall Walks (Feet on wall, each hand to move a full hand towards wall and then back)
RX:
You may have been doing CrossFit a little while now, time to show that hard work off...
Barbell: Clean: 70/50, Snatch: 60/35, Deadlift: 100/70
Dumbbell 22.5/15
Wall Ball 9/6
Box Jumps/Overs (24/20)
Toes-to-Bar (at least 2 athletes)
Pull Ups and Chest to Bar (Muscle Ups will be optional but may be higher scoring
Wall Walks
Timings:
There will be 4 workouts on the day (+ a bonus challenge).
4 Heats (2 RX and 2 Scaled (taking place on Saturday) and (4 Intermediate taking place on the Sunday). 4 Teams per heat so just 4 Teams of RX and Scaled of each sex and 8 Intermediate teams of each sex. There will be no Masters category this time – just pick a division.
Briefing at 9:00 and first workout kicks off at 10:00
Last workout should finish around 3:30.
Podiums etc around 4pm
Facilities:
- On-site cafe serving fresh coffee, smoothies and shakes and selection of hot and cold food.
- Warm-up area
- Free admission for spectators. Parking on-site
£90 per team
3 Rounds:
6 Wall Walks
12 Partner Wall Balls
24 DB Snatches
Workout Description:
There are two scores for this workout - the time to complete part A and the total distance rowed.
One athete may start seated in the rower but hands must not be on the handle. The other 2 athletes wait at the rower.
At 3, 2, 1, GO… athlete 1 can start rowing and 1 of the other athletes can start the wall walks (the standards will be explained). After the 6 wall walks are completed the wall balls can start.
The wall balls are partner wall balls - 1 throws up to target and other to receive and return (hitting the target each time). Once the 12 wall balls are complete, one athlete can start the snatches.
The dumbbell snatches can be completed on any arm. Both heads of the dumbbell to touch the ground each time and full extension over head at the top.
Once the snatches are complete the cycle continues for 2 more rounds.
All work at the wall is split however. No one athlete needs to complete a full round for example.
Once the 3 rounds are completed the athletes can all continue to row until the time cap. Athletes can switch out rowing as seen fit. Not every athlete needs to row if not desired.
Max distance row
In 12 min window, time is split however, each athlete completes a Max lift of either:
Bench
Strict Press
Front Squat
1 athlete per lift
Workout Description:
The workout starts with 1 empty barbell per team. There is one set of plates per team. Only 1 athlete can lift at a time.
The time can be split however (there is no requirement for athlete 1 to complete their max before athlete 2 can start etc). There is no requirement of order that the lifts must be performed.
Each athlete is to choose one lift. Once the lift has been chosen, they must stick to that lift.
Each athlete will make as many attempts at a 1-rep-max as desired.
Lifting athlete may receive assistance with plate changes from teammates.
All lifts are to be taken from the rack. The height of the pegs can be adjusted prior to the 1st lift.
Wait for judges call for lift to be deemed good. Dropping the bar or losing control before the call will be deemed a “no lift”.
The score is the total combined weight of the 3 heaviest succesful lifts (1 of each variant). If one lift has no succesful lifts then the total will be the combined heaviest of the other 2 lifts (example, you cannot submit 2 Front Squats if no good Bench Press)
3 rounds of 3 x 1:30 windows
Each athlete completes 1 window of 90 seconds
Athlete A, Athlete B, Athlete C
30 double unders/single skips
15 Box overs (jump for RX, step for inter & scaled)
and then remaining time
max gymnastics
1 pt for pull-up/chin up (can be assissted)
3 pts for unassisted pull-up
5 pts for C2B
This repeats for another 2 rounds
Workout Description and Flow:
All athletes start wall side. Athlete 1 may start with rope in hand. At 3, 2, 1… GO.. Athlete 1 will start their skipping and then box overs. In the remaining time of that 1:30 window they complete as many gymnastics movements as they can. Assisted pull-ups score 1, pull-ups score 3 and Chest-to-bar
At the start of the next 1:30 window, Athlete 2 will start their first round (they can be waiting with rope in hand prior to start of their window). Similairly athlete 3 will start in the next 1:30 window.
This continues for another 2 rounds - each round starting from the beginning with the skipping.
45/36 Assault bike, split however
10 synchro burpees
60 kb swings
10 synchro burpees
45 goblet squats
10 synchro burpees
30 Knee Raise (oe 15 T2B)
10 synchro burpees
45/36 Assualt bike
Floating workout
Max Reps. All 3 team mates partake
Scaled: Deadlift
Intermediate: Clean (ground to shoulder)
RX: Clean & Jerk
No news yet.