Masters Team Event 1: Combined Age

Points: 100 points

Location: n/a

**tbc**

  • The combined age of each team member as of November 18, 2016.
  • Event 1 (reps) – The total of the team’s ages will be converted into reps for a total team score.

*Sponsored by

suerte-tequilagray

Workout Flow

n/a

Movement standards notes

n/a

Masters Team Events 2 & 3: 15-12-9

Points: 100 each

Location: Stadium

**Friday evening**

Time cap: 9 min

MF1 for time:

  • 15 Synchro bar facing burpees
  • 15 Synchro deadlifts
  • 15 Synchro pullups
  • 12 Synchro burpees
  • 12 Synchro cleans
  • 12 Synchro pullups
  • 9 Synchro burpees
  • 9 Synchro front squats
  • 9 Synchro pullups

Then,

  • AMRAP Ring muscle ups
  • Bar weight– 115/75 lb.
  • Event 2 (time) – Total time to complete through pullups. Two seconds will be subtracted from time for every muscle up completed. One second will be added for every rep not completed to the pullups.

At 9:00, MF2 will begin for time:

  • 15 Burpees over bar
  • 15 Synchro deadlifts
  • 15 Synchro pullups
  • 12 Synchro burpees
  • 12 Synchro cleans
  • 12 Synchro pullups
  • 9 Synchro burpees
  • 9 Synchro front squats
  • 9 Synchro pullups

Then,

  • AMRAP Ring muscle ups
  • Bar weight– 115/75 lb.
  • Event 3 (time) – Total time to complete through pullups. Two seconds will be subtracted from time for every muscle up completed. One second will be added for every rep not completed to the pullups.

*Sponsored by

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Workout Flow

At 3, 2, 1 – GO! This workout begins with the first male/female pair doing synchronized bar facing burpees, where they will then continue to deadlifts, and pullups, then cleans, more pullups, then front squats, and finally pullups again.

Once the pullups are completed within the 9:00 time cap, the pair will have an opportunity to reduce their time score by doing AMRAP ring muscle ups in the remaining time of the 9:00, each counting for two seconds subtracted from their time. If the pair chooses to not do the ring muscle ups, their score will be time taken to complete the final pullups.

At 9:00, the first pair’s workout is complete, and the next pair will begin their workout. They will continue for the same number of rounds and reps and be given the same opportunity to reduce their time by doing ring muscle ups.

If a pair does not complete the workout (through the final set of pullups in the 9:00 cap, they will be given a score of 9:00 plus one second for every rep not completed.

Movement standards notes

Synchro bar-facing burpees –

Athletes must have their chests touching the ground at the same time before doing each rep. Normal burpee standards apply.

Synchro deadlifts –

Athletes must be fully standing with the bar at the completion of each rep at the same time with hips and knees open.

Synchro pullups –

Athletes must have chins over bar at the same time.

Synchro power cleans –

Athlete must have the bar on the shoulders in the finished position of the power clean at the same time with hips and knees extending.

Synchro front squats 

Athletes must be fully standing together at the completion of each rep.

Team Event 4: Worm and Rope

Points: 100 points

Location: Stadium

**Friday evening**

Time cap: 14 min

Complete 3 rounds for time:

  • 30 Worm squats
  • 15 Rope climbs to 12’
  • Event 4 (time) – Total time for team complete the workout.

*Sponsored by

brute-forcegray

Workout Flow

At 3, 2, 1 – GO! The team will begin by shouldering the worm and doing 30 worm squats. Upon finishing the squats, the team will begin alternating through 15 rope climbs. Only one rope will be provided with one athlete climbing the rope at a time. The workout is complete when the 15th rope climb has been completed in the 3rd round.

Movement standards notes

Worm squats 

All four athletes will lift the worm to the shoulders and then do a full-depth squat at the same time, then stand to a locked out position. Worm must be held on same shoulders by all athletes.

Rope climbs –

Using legs is permitted. A physical touch of the hand to the crossbeam is required. Control must be shown coming down the rope.

Masters Team Event 5: Team Obstacle Course

Points: 100

Location: Rooftop

**Saturday 9:30 a.m. - 4:00 p.m. (approx)**

Time cap: 8 min

  • Obstacle course relay. Each member of the team will contribute one lap of the obstacle course for a team score.

 

  • Event 5 (time) – Total time for entire team to each complete one lap of obstacle course.

For time:

  • 3 Rounds
  • 7 Deadlift, 345/235 lb.
  • 7 Ring muscle ups
  • 2 Rounds
  • 21 Wall balls, 20/14 lb. to 10’
  • 21 Toes to bar
  • Then, 42 Box jump overs, 24/20”
  • 3 Ring muscle ups (required)

*Sponsored by

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Workout Flow

At 3, 2, 1 – GO! The first member of the team will begin at the start line and run one lap of the obstacle course. Once arriving at designated spot, he/she will tag the next member of the team for a lap. This continues until the final member runs their lap for a total team time.

Movement standards notes

Teams will check in to the Obstacle course at the stairwell on the west end of the building 10 minutes prior to their heat time. Teams will be escorted to the roof and be given a safety brief of the obstacles. There will be NO spectators allowed on the rooftop.

Masters Team Events 6 & 7: DB Snatch/Box jump over

Points: 100 points each

Location: Open

**Saturday morning**

Time cap: 9 min each

Male pair for time: 10 Rounds of

  • 10 Alternating single-arm DB snatch
  • 10 Box jump overs

 

  • 55/35 lb. DB, 24/20” Box jump
  • Event 6 (time) – Total time for men pair to complete the workout. Add one second for every rep not completed.

Female pair for time: 10 Rounds of

  • 10 Alternating single-arm DB snatch
  • 10 Box jump overs

 

  • 55/35 lb. DB, 24/20” Box jump
  • Event 6 (time) – Total time for men pair to complete the workout. Add one second for every rep not completed.

*Sponsored by

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Workout Flow

At 3, 2, 1 – GO! This workout begins with male pair alternating between rounds of 10 alt. DB snatch and box jump overs. Male 1 will go first with 10 DB snatch, then 10 box jump overs. Then, male 2 will go for 10 DB snatch and 10 box jump overs. After the completion of each round, the box must be advanced (likely by male 2) to the next round marker on the ground.

Once male pair have completed 10 rounds, they will both run back across the starting line for their finish time and for the women to begin. The women will do the same number of rounds and reps, and each time advancing the box forward to the next round marker. The women’s time will be complete on the final box jump (they do not have to run across starting line).

The male pair have 9:00 to complete the workout and run across starting line. For every rep not completed, one second will be added to their workout time, including 1 rep for running across the start line. The women will begin the workout at 9:00, and the same rule applies to the female pair, where one second will be added for every rep not completed.

Movement standards notes

Alternating single arm DB snatch

DB will begin on ground and be lifted in one motion to overhead where the judge will look for the DB to be held over the body under control before the rep is counted. The DB held above the head to the side or front of the body will not be counted. The DB will then be controlled back down to the ground and then next rep done with the other arm.

Box jump overs:

Option 1 – Two-footed jump onto the box with both feet, then jump or step down to the other side.
Option 2 – Two-footed jump over the box, landing on the other side.
Option 3 (Open and Masters division only) – Step onto the box with both feet, then step or jump down to the other side.

For all options, you may NOT touch the box with your hands.

Masters Team Event 8 & 9: 14 min AMRAPs

Points: 100 points each

Location: Open

**Saturday afternoon**

Time cap: 14 min each

AMRAP 14:

  • 5 Double unders
  • 20-yard sled push

 

  • Event 8 (reps) – Total reps completed. Sled = 1 rep

AMRAP 14:

  • 4 Alternating 30# sandbag weighted lunges
  • 10/8 Calorie row

 

  • Increase the double unders by 5 each round.
  • Increase the Lunges by 4 each round.
  • Sled – 50 lb. added to sled.

 

  • Event 9 (reps) – Total reps completed.

*Sponsored by

livwellgray

Workout Flow

At 3, 2, 1 – GO! The team will begin working on both AMRAP’s simultaneously. Only one person may work on either AMRAP at a time (2 ppl from the team can be working at a time, one on each). Each member of the team is required to do at least one round of each AMRAP.

Team members may switch from one AMRAP to the other as frequently as they’d like just as long as the same person that starts a round, completes it (ie, if you start DU or Lunges, you must complete the sled or row). A tag behind the start line is required for a partner to start the next round. A team member can do back to back rounds as long as he/she crosses behind the start line to simulate a tag.

Movement standards notes

Double unders –

Standard double under requirement.

Sled push –

Sled will be pushed with “high handles” down 10-yards. Then, it will be returned via “low push” handles. Sled must pass over the marked line on each distance.

Alternating sandbag weighted lunges –

A 30 lb. sandbag will be held at the chest while the athlete lunges to touch the knee to the ground. An Abmat may be used on the ground to protect the knee. Forward or reverse lunges are acceptable. Athletes must return to fully standing with both feet in alignment after each rep.

Row for calories –

The rower will be reset each time, either by the athlete or judge, and pass 10 calories for men, 8 calories for women, before the athlete can exit the rower.