December 17, 2018 – Masters Program

*If you are 35-39 and did not sign up for the Online Competition then please perform the events as presribed in the 40-44 division. Note that this competition is for fun so please do not put yourself in any danger with any of the events or stress if you aren’t able to complete all the events. Please do not repeat any of the events.

Dynamic Mobility, Activation and Warm-Up
Two sets of:
Nick’s Hip Opener x 60-90 seconds per side
Wrist Stretch x 8-10 pulses
Tricep Stretch x 30 seconds per side

and then …

Row 500 meters @ 50% pace

and then …

5 Slow Burpees
Row 250 meters @ 60% pace
5 Regular Speed Burpees
Row 250 meters @ 70% pace
5 Fast Burpees

Events 1-3 will be performed against a running clock.

Event 1

40-54:
For time:
80 Burpees Over the Erg
1750 Meter Row
3-Mile Assault Bike

55+:
For time:
60 Burpees Over the Erg
1500 Meter Row
2-Mile Assault Bike

Time Cap: 59 minutes

When the running clock reaches 75 minutes…

Event 2

ALL AGE DIVISIONS
For max load, in 3 minutes:
5 Snatches

You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.

When the running clock hits 80:00…

Event 3

40-54:
Complete as many rounds and reps as possible in 9 minutes of:
12 Overhead Squats (95/65 lbs)
30 Double Unders

55+:
Complete as many rounds and reps as possible in 9 minutes of:
12 Overhead Squats (65/45 lbs)
30 Double Unders

Day One Movement Standards

Burpee Over the Erg – In the bottom position, the athlete’s chest and thighs must be simultaneously touching the ground. Each burpee must be performed next to a Concept 2 Erg. The athlete must jump over the erg from both feet – one-footed jumping or stepping over is not permitted. Both of the athlete’s feet must pass over the top of the erg – the athlete cannot swing the trailing leg around the end, and no portion of the athlete’s body may touch the erg. A repetition is complete every time the athlete lands on the opposite side of the erg from where the burpee was performed.

Rowing on Concept 2 – The Concept 2 ergometers will be set for meters. Athlete must stay seated until the monitor shows that the athlete has reached the prescribed number of meters.

Assault Bike – The Assault Bike will be set for miles. Athlete must stay seated until the monitor shows that the athlete has reached the prescribed number of miles or reached the prescribed time cap for the event.

Snatch – This movement begins with the barbell on the ground, and the athlete in a snatch set-up position. The barbell must be moved in one continuous motion from the floor to a fully extended overhead position – the barbell overhead directly aligned over the shoulders, hips and ankles. The barbell may not stop its upward descent to overhead at any point or touch the body higher than the sternum (i.e., touching the barbell to the shoulders or head and pressing will be deemed a no-rep).

Overhead Squats – The hip crease must be below the top of the knee at the bottom of the squat. A full squat snatch is permitted for the first rep. The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. A rack is not allowed.

Double-Unders – This is the standard double-under in which the rope passes under the feet twice for each jump. The rope can spin forward or backward for the rep to count.