Texas Midline Massacre

10 Minute Cap:
100 Double Unders
40 ft Handstand Walk
8 Snatch (any style)
16 Overhead Squats
40 ft Handstand Walk
24 Dual DB Thrusters

Athletes will start on their start pad. At the call of 3-2-1 Go, athletes will grab their jump rope and complete 100 Double Unders. Once complete, the athletes will kick up into their 40 foot Handstand Walk. Once complete, the athletes will move to their barbell for 8 Snatches. They may complete these as either a Power Snatch or a Squat Snatch. Once all 8 are complete, the athlete will complete 16 Overhead Squats with that same barbell. They will then move back to their 40 foot Handstand Walk and then will finish with 24 Dual DB Thrusters. Once all 24 are complete, the athlete will run back to their start pad where time will be called.

The athletes score for this workout is the total time it takes to complete the chipper or the total number of repetitions completed in 10 minutes.

Double Under
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Handstand Walk
The athlete must start with their feet behind the start line and must stay within their lane as they travel forward. Each lane will be 20 feet long, with a marked lines at every 5-foot increments. If at any time the athlete comes down from their hands, they must restart from the last increment they crossed. Both hands must cross the line of each increment to earn credit for that distance. Each 5-foot section will count as 1 rep.

Snatch
For the Snatch any variation is allowed. You may Power Snatch or Squat Snatch the weight. The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.

Overhead Squat
The hip crease must be below the top of the knee at the bottom. 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.

Dumbbell Thrusters
Each rep must move the dumbbell from the bottom of a front squat to full lockout overhead. The rear head of the dumbbell must be clearly over or slightly behind the athlete’s body when viewed from profile.The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the dumbbell is on the ground. The dumbbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the dumbbell clearly over the middle of the athlete’s body when viewed from profile. NO JERK THRUSTERS will be allowed. No re-dipping under the dumbbell will be permitted.

Pro Division

10 Minute Cap:
100 Double under
40 ft Handstand Walk
8 Snatch (any style) 225/145
16 Overhead Squats 225/145
40 ft Handstand Walk
24 Dual DB Thrusters 50/35

Amateur/Masters 35-39/Masters 40-44 Division

10 Minute Cap:
100 Double unders
40 ft Handstand Walk
8 Snatch (any style) 185/115
16 Overhead Squats 185/115
40 ft Handstand Walk
24 Dual DB Thrusters 50/35


Intermediate/Teens 16-17 Division

10 Minute Cap:
100 Double unders
40 ft Handstand Walk
8 Snatch (any style) 155/95
16 Overhead Squats 155/95
40 ft Handstand Walk
24 Dual DB Thrusters 35/25


Masters 45-49 Division

10 Minute Cap:
100 Double unders
40 ft Single Arm Overhead DB Lunge 35/25
8 Snatch (any style) 155/95
16 Overhead Squats 155/95
40 ft Single Arm Overhead DB Lunge 35/25
24 Dual DB Thrusters 35/25


Scaled/Masters 50+ Division

10 Minute Cap:
100 Double unders
40ft Single Arm Overhead DB Lunge 35/20
8 Snatch (any style) 135/85
16 Overhead Squats 135/85
40 ft Single Arm Overhead DB Lunge 35/20
24 Dual DB Thrusters 35/20


Teens 14-15 Division

10 Minute Cap:
100 Double unders
40ft Single Arm Overhead DB Lunge 25/20
8 Snatch (any style) 135/85
16 Overhead Squats 135/85
40 ft Single Arm Overhead DB Lunge 25/20
24 Dual DB Thrusters 25/20