***CLICK HERE FOR THE MASTERS QUALIFIER STRATEGIES***
Masters Qualifier Day One
A.
Event 1
Build to a 1-RM Clean
B.
Event 2 – “Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
Squat Snatches
OR IF YOU DON’T HAVE MUSCLE-UPS YET – I am suggesting that you skip Event 2 all together unless you are VERY close to getting your first muscle-up. If you have a reasonable likelihood of performing your first muscle-up within 10 attempts, give it a shot with the camera rolling, otherwise let’s save your energy to tackle Event 3.
Event 3
Three rounds for time of:
Row 50 Calories
15 Handstand Push-Ups
50 Double-Unders
*Reps vary by division
C.
If you elected to perform Amanda today, wait until you are recovered, and then perform the following:
Row 50 Calories @ 85%
Note the time here, as it may well help you plan how you’ll attack Event 3 on Saturday.
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***CLICK HERE FOR THE MASTERS QUALIFIER STRATEGIES***
LAYOUT OF THE WEEKEND
My team and I will be working diligently tonight and tomorrow morning to get you all some general movement and pacing strategy advice. I will not rehash the rules of the events, as CrossFit Games has done a great job of that. You should all be VERY familiar with the rules around videotaping and all of the movement standards. The strategy advice we provide will not cover those aspects. Once that is ready, we will post a link that you all will be able to access.
General thoughts on order of performance of these events…
They are laid out in the order in which I believe it makes the most sense to attack them. You all are very used to performing a strength element followed by a short conditioning element, so I believe you should be pairing Event 1 with Event 2 (or 3 for those without muscle-ups) on Friday. If you can do that, you are left with 3 days to tackle two events…and maybe hit one (or maybe even two) a second time.
There are a few different ways to approach the scheduling of these events, and you will need to know a bit about yourself to determine your best option. Of the workouts, the only one that creates a major recovery issue is the 100s. If you tackle that with optimal intensity, it could be really tough to bounce back and hit it again a couple of days later. Unless you’re really concerned about that one from a performance perspective, I think you may be better off waiting on that until Sunday or Monday…essentially making it your final effort for the weekend. If you choose to do that, you’ll hit Event 3 hard on Saturday morning or mid-day, then rest the remainder of the day, and give yourself the option of tackling Event 2 or 3 for a second time on Sunday if you believe it would benefit you.
Your other option is to double-up on Saturday, tackling Event 3 in the morning, and Event 4 later in the day. I would only even consider this if you can separate the two efforts by at least 4 hours, and during that 4 hours you can get some downtime to do nothing but relax and get your body prepared for the next event – compression devices, light circulatory massage, etc…. If you opt for this option, you will rest on Sunday and come back on Monday to take a second crack at one (or possibly two) of the events.
Ok, that’s all for now. I will get back to work on putting thoughts together, but at least wanted to provide some information so that you all can begin planning. Please let me know if you have scheduling questions.
Best day ever!
A. 180lb – 15 lb PR!
B. 25:00 – I know, not a very competitive time, but this is the first WOD I’ve ever completed a single muscle up in! I’ve done, maybe 10… 12 in my whole life. They have been extremely inconsistent for me, but I think Amanda may have fixed that. Now I just need to work on linking them together in wods and doing them with an elevated HR!
That is AMAZING! Enjoy the ride and the accomplishments along the way!
Great advice. QUESTION: Have a wrist issue. Can do it without but are there anything against using an elevated surface for HSPU’s to create a deficit like a small p-bar? This is an upscale right?
I apologize Jason, but that’s a question only CrossFit Games officials could accurately answer. If you wouldn’t experience a great deal of pain and it wouldn’t grossly affect performance, I would probably try to do them from the ground.
Thank you. Do my best,
How much time between 1&2 would you suggest?
Full recovery, but that could be 15-20 minutes depending on the person. I don’t think most people need to take a long break. The PR you achieve on your clean will have you fired up and ready to tackle Amanda!
If we are unable to complete Amanda, does that mean we won’t get an overall rank (like in the open)? Also, I don’t see it specified in the 100’s workout whether they can be broken/mixed. Thanks for all you help!
I have the same question. I have not done a MU or HSPU since the OPEN because my shoulder has been bothering me. I am going to Regionals with my team and have to weigh my options…give these a go for my own personal satisfaction or save it for Regionals. There is no time cap on Amanda, does that mean, there would be absolutely no difference between not getting one muscle up or getting one full round in (18 reps) before calling it a day??
I think these are good considerations Julie. If you have an injury and your first priority is competing with your team, then it is probably not worth the personal satisfaction of participating. Could be a bit risky if you’re already concerned about the shoulder.
I apologize Julie, but that’s a question only CrossFit Games officials could accurately answer. Unfortunately, the fact that their is no time cap indicates that could be true.
This is so disappointing. A time cap would have, at the very least, ranked more accurately those who can do mu’s versus those who can’t. Now, whether you do 0 or 20, you get he same ranking 🙁
Thanks for that. It is exactly what I had planned