December 19, 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
CrossOver Symmetry Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs x 10 reps
CrossOver Symmetry 90/90 Drill x 10 reps
CrossOver Symmetry Victory x 10 reps

and then …

Active IR/ER Hip Rotations x 10 reps

and then …

Run 400 Meters
Single-Unders x 50 reps
Pec Stretch x 30 seconds per side
Push-Ups x 10 reps
Strict Pull-Ups x 10 reps
Deep Squat Progressions x 5 reps

Events 9-11 will be performed against a running clock.

Event 9

40-49:
Complete as many rounds and reps as possible in 4 minutes of:
40/30 Calories of Rowing on Concept 2 Erg
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
15 Strict Handstand Push-Ups
10 Deadlifts (295/165 lbs)

Rest 2 minutes until the running clock reaches 6:00, and then…

Event 10 – Begins at 6:00 on the running clock

Complete as many rounds and reps as possible in 6 minutes of:
40/30 Calories of Rowing on Concept 2 Erg
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
15 Strict Handstand Push-Ups
10 Deadlifts

Rest 60 seconds, until the running clock reaches 13:00, and then…

Event 11 – Begins at 13:00 on the running clock

For time:
40/30 Calories of Rowing on Concept 2 Erg
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
15 Strict Handstand Push-Ups
10 Deadlifts

Event 9

50-54:
Complete as many rounds and reps as possible in 4 minutes of:
40/30 Calories of Rowing on Concept 2 Erg
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
5 Strict Handstand Push-Ups
10 Deadlifts (275/155 lbs)

Rest 2 minutes until the running clock reaches 6:00, and then…

Event 10 – Begins at 6:00 on the running clock

Complete as many rounds and reps as possible in 6 minutes of:
40/30 Calories of Rowing on Concept 2 Erg
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
5 Strict Handstand Push-Ups
10 Deadlifts

Rest 60 seconds, until the running clock reaches 13:00, and then…

Event 11 – Begins at 13:00 on the running clock

For time:
40/30 Calories of Rowing on Concept 2 Erg
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
5 Strict Handstand Push-Ups
10 Deadlifts

Event 9

55+:
Complete as many rounds and reps as possible in 4 minutes of:
40/30 Calories of Rowing on Concept 2 Erg
30 Wall Ball Shots (20/10 lbs to a 10’ Target)
15 Push-Press (95/65 lbs)
10 Deadlifts (205/135 lbs)

Rest 2 minutes until the running clock reaches 6:00, and then…

Event 10 – Begins at 6:00 on the running clock

Complete as many rounds and reps as possible in 6 minutes of:
40/30 Calories of Rowing on Concept 2 Erg
30 Wall Ball Shots (20/10 lbs to a 10’ Target)
15 Push-Press (95/65 lbs)
10 Deadlifts (205/135 lbs)

Rest 60 seconds, until the running clock reaches 13:00, and then…

Event 11 – Begins at 13:00 on the running clock

For time:
40/30 Calories of Rowing on Concept 2 Erg
30 Wall Ball Shots (20/10 lbs to a 10’ Target)
15 Push-Press (95/65 lbs)
10 Deadlifts (205/135 lbs)

Day Three Movement Standards

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

Wall Ball Shots – The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The ball must make contact with the front-face of the target. If the ball hits the bottom or top edge of the target or does not hit the target at all, it is a no rep. The rep is counted when the ball makes contact with the target. If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep.

Strict Handstand Push-Up – This movement begins at the top of a handstand with the arms fully locked out, the heels on the wall and the hips open with the body in line with the arms. The hands must be placed within a clearly marked area. The marked area must be a 36-by-24-inch box, and the palm of the hand must be placed within the clearly marked area (fingers may extend out of the box). At the bottom of each rep, the athlete’s head must touch the mat. At the top of each rep, the athlete must return to a fully locked out position with the heels on the wall and the feet within the width of the marked area. Kipping is not allowed. The athlete’s butt may not touch the wall, and their legs must remain straight.

Push-Press – The barbell begins resting in a supported front-rack position touching the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. The athlete may dip and drive with the legs while the weights is on the shoulders. Once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead. The arms, hips and knees must be fully extended at the top of the rep.

Deadlift

– The deadlift must be performed with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the barbell. The arms must be straight throughout.