Monster Mash

  • Intermediate
  • Scaled
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​Workout For Time (12 minute cap)

Part 1: 8 Rounds (Each partner must complete full rounds)
  • 25 Double-Unders (or 75 Single-Unders)
  • 10 Thrusters (95/65)
Part 2:
  • 150 / 120 Calorie Ski Erg

Workout Details:

  • While Partner 1 does a full round of Part 1, Partner 2 chips away at Part 2. Then they rotate movements. Once either Part (1 or 2) has been completed, they can take turns finishing that which remains. Part 1 must always be done as a full round.
  • Athletes may individually choose to perform Single-Unders or Double-Unders. You must tell your judge ahead of time and then the athlete is committed to that choice for the entire workout.

Standards Video

Workout For Time (12 minute cap)

Part 1: 8 Rounds (Each partner must complete full rounds)
  • 25 Double-Unders (or 75 Single-Unders)
  • 10 Thrusters (75/45)
Part 2:
  • 120 / 100 Calorie Ski Erg

Workout Details:

  • While Partner 1 does a full round of Part 1, Partner 2 chips away at Part 2. Then they rotate movements. Once either Part (1 or 2) has been completed, they can take turns finishing that which remains. Part 1 must always be done as a full round.
  • Athletes may individually choose to perform Single-Unders or Double-Unders. You must tell your judge ahead of time and then the athlete is committed to that choice for the entire workout.

Standards Video

Nightmare on South Street

  • Intermediate
  • Scaled
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Two scored events on a 12:00 clock...

Part 1

AMRAP 2: 0:00-2:00

Pull Ups while resting partner holds 135/95 BB in front rack.

Part 2

2:00-10:00

8 minutes to establish max weight for each athlete in the complex:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Hang Squat Clean
  • 1 Shoulder-to-Overhead

Part 3

AMRAP 2: 10:00-12:00

Pull Ups for 2 minutes while resting partner holds 95/65 in overhead position.

Scoring

  • Score 1: Total reps accumulated in both of the 2 minute AMRAPs
  • Score 2: Total weight successfully lifted by both partners during the complex

Standards Video

Two scored events on a 12:00 clock...

Part 1

AMRAP 2: 0:00-2:00

Burpee Box Jump Overs (24/20) while resting partner holds 95/65 BB in front rack. Step ups & step downs permitted.

Part 2

2:00-10:00

8 minutes to establish max weight for each athlete in the complex:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Hang Squat Clean

Part 3

AMRAP 2: 10:00-12:00

Burpee Box Jump Overs (24/20) while resting partner holds 95/65 BB in front rack. Step ups & step downs permitted.

Scoring

  • Score 1: Total reps accumulated in both of the 2 minute AMRAPs
  • Score 2: Total weight successfully lifted by both partners during the complex

Standards Video

Hocus Pocus

  • Intermediate
  • Scaled
  • If it rains...
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4 Rounds For Time (10 minute cap)

  • 25 Yards Axel Bar, OH Walking Lunge (95/65)
  • 20 DB Snatches (50/35)
  • 25 Yards Backward Sled Drag (6 plates/3 plates)
  • 20 KB Swings (53/35)

Flow of the Event:

  • P1 walks Axel Bar 25 yards while P2 does 20 DB Snatches
  • P2 finishes and moves DB 25 yards to join P1
  • After both DB & Axel Bar are on other side then team moves on to the Sled & KB
  • One partner will pull sled 25 yards while other partner does KB Swings
  • When KB Swings are completed, KB is moved 25 yards for join other equipment
  • This is 1 complete round
  • The team will repeat this process for 4 full rounds 

Standards Video

4 Rounds For Time (10 minute cap)

  • 25 Yards Axel Bar, Front-Rack Walking Lunge (95/65)
  • 20 DB Snatches (40/25)
  • 25 Yards Backward Sled Drag (4 plates/2 plates)
  • 20 KB Swings (44/26)

Flow of the Event:

  • P1 walks Axel Bar 25 yards while P2 does 20 DB Snatches
  • P2 finishes and moves DB 25 yards to join P1
  • After both DB & Axel Bar are on other side then team moves on to the Sled & KB
  • One partner will pull sled 25 yards while other partner does KB Swings
  • When KB Swings are completed, KB is moved 25 yards for join other equipment
  • This is 1 complete round
  • The team will repeat this process for 4 full rounds

Standards Video

Rain Event

In the event that conditions prevent us from being able to complete "Hocus Pocus," below is the workout that will replace it.

Intermediate

2 Rounds for Time (8 minute cap)

  • Both partners work at the same time
  • One partner is on the ERG Bike while the other partner completes one of the three movements
  • Partners must alternate each of the three movements
ERG Bike: 15/12 calories
3 Movements:
  1. 16 Axel Bar OH Reverse Lunges (95/65)
  2. 20 DB Snatches (50/35)
  3. 24 KB Swings (53/35)

Scaled

2 Rounds for Time (8 minute cap)

  • Both partners work at the same time
  • One partner is on the ERG Bike while the other partner completes one of the three movements
  • Partners must alternate each of the three movements
ERG Bike: 12/10 calories
3 Movements:
  1. 16 Axel Bar Front Rack Reverse Lunges (95/65)
  2. 20 DB Snatches (40/25)
  3. 24 KB Swings (44/26)

Standards Video

Thriller

  • Intermediate
  • Scaled
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AMRAP 8, "I go, You go" (alternating movements)

  • 15/12 Calorie Row
  • 12 Deadlifts (225/155)
  • 9 Toes to Bar
  • 6 Synchronized Burpees Over the Bar

Event Notes

  • Other than synchronized movement, athletes must alternate movements
  • Weights for DL are still being tested and may be adjusted

Standards Video

AMRAP 8, "I go, You go" (alternating movements)

  • 15/12 Calorie Row
  • 12 Synchronized Deadlifts (275/205) [two people on the same bar]
  • 9 Toes to Chest Height (or higher)
  • 6 Alternating Single Arm DB Squat Cleans (50/35)

Event Notes

  • Other than synchronized movement, athletes must alternate movements
  • Weights for DL are still being tested and may be adjusted
  • Toes to Chest Height: is a modified T2B standard for Scaled athletes
  • DB Squat Clean: 3 alternating reps with each arm; only one head of DB needs to touch ground

Standards Video

Am I Intermediate or Scaled?

Intermediate Division Athlete:

The Intermediate division IS NOT for you if…
  • You are uncomfortable with basic gymnastics and weightlifting
  • You finished better than 400th in either of the last 2 CrossFit Opens (2017 or 2018) within your region
  • You are a Regionals individual or team contender
IS for you if…
  • You are comfortable with most CrossFit movements - pull-ups, S2OH, T2B, Rope Climbs, HSPU, front squat, OH Squats, cleans (155/105) for reps, box jumps (24/20), etc.
  • You finished 400+ in either of the last 2 CrossFit Opens (2017 or 2018) within your region
  • You are able to do most CrossFit HQ "girl” workouts as prescribed
  • You are still working on a few holes in your game to close the gap towards an "Rx” competition

Scaled Division Athlete:

The Scaled division IS for you if you…
  • Are new to the competitive side of CrossFit
  • Have some difficulty with tougher gymnastics (i.e. pull-ups, HSPUs, toes-to-bar, etc.)
  • Have good experience with basic weightlifting (power cleans at 115/75), 
  • Can complete all the basic lifts and lower skill movements comfortably (deadlifts at 155/105, front squats to good depth, burpees over-the-bar, wall balls for moderate reps 10'/9', shoulder-to-OH at 95/65, Thrusters 95/65, box jumps at 24″/20″, KB swings 53/35, etc.)
  • You are looking to get a fun, exciting, and appropriately scaled workout done with a friend in a competitive atmosphere