The Garage Games

2023 MASTERS TOUR: WISCONSIN DELLS, WI

2023 MASTERS TOUR: WISCONSIN DELLS, WI

STAND ROCK CROSSFIT - OCTOBER 21, 2023

2023 Masters Tour is coming to Stand Rock CrossFit in Wisconsin Dells, WI! THIS EVENT IS A QUALIFIER FOR THE MASTER OF THE MASTERS 2023 TOUR CHAMPIONSHIP! The 2023 Masters tour is a year long competition hosted here and at boxes worldwide with one National Leader board! Compare yourself to your peers around the world. RX and Scaled divisions in 5 year increments beginning at age 30 and going all the way up to 70+ for men and women. The top of the national leader board will join together to face off for the MASTER OF THE MASTERS 2023 TOUR CHAMPIONSHIP in early 2024. So, SIGN UP, WORK HARD, REPEAT. We will see you in Wisconsin Dells, WI!

YOU MUST BE REGISTERED BY EOB MONDAY 09Oct2023 TO RECEIVE AN ATHLETE SHIRT FOR THIS EVENT!

STANDARDS:
Power Snatch: The athlete starts the snatch with the barbell on the ground. The athlete must lift the barbell overhead in one motion. At the top, the athlete’s arms, hips, and knees must be fully locked out, with the barbell clearly over the middle of their body when viewed from profile. The rep is credited when the athlete reaches lockout. Collars must be placed outside the plates.

PULL UPS: CHIN MUST CLEARLY BREAK THE PLANE OF THE BAR AT THE TOP OF THE REP. FULL EXTENSION OF THE ARMS MUST BE VISIBLE AT THE BOTTOM OF EACH REP.

JUMPING PULL UPS: BAR MINIMUM 6” ABOVE TOP OF HEAD. CHIN MUST CLEARLY BREAK THE PLANE OF THE BAR AT THE TOP OF THE REP. FULL EXTENSION OF THE ARMS MUST BE APPARENT AT THE BOTTOM OF EACH REP.

BOX JUMPS2 FOOT TAKE-OFF ON THE JUMP IS REQUIRED. FULL EXTENSION AT THE TOP OF THE BOX IS REQUIRED. ATHLETES MUST STEP DOWN OFF THE BOX, NO REBOUNDING JUMPS ALLOWED. FULL EXTENSION AT THE TOP OF THE BOX IS REQUIRED. STEP UPS MUST HAVE 2 FEET ON TOP OF BOX. BOTH FEET MUST CLEARLY GO OVER THE TOP OF THE BOX IF JUMPING OVER. 60+ MAY CHOOSE TO JUMP OR STEP UP.

TOES TO BAR: MUST HAVE FULL EXTENSION AT THE START OF THE REP. FEET MUST CLEARY BREAK THE PLANE BEHIND THE BAR. BOTH FEET MUST TOUCH BAR AT SAME TIME. 

KNEES TO CHEST:  MUST HAVE FULL EXTENSION AT THE START OF THE REP. KNEES MUST CLEARLY COME UP ABOVE HIP CREASE AND BE IN THE CHEST AREA (DON’T HAVE TO TOUCH CHEST).  FEET MUST CLEARLY BREAK THE PLANE BEHIND THE BAR.

ROW:  ATHLETE MUST STAY SEATED ON THE ROWER UNTIL # OF CALORIES REQUIRED SHOW ON THE MONITOR.

KB SWINGS: THE KB STARTS ON THE GROUND. THE KB IS BROUGHT DIRECTLY OVERHEAD IN ONE FLUID MOTION. THE REP IS CREDITED WHEN THE KB IS DIRECTLY OVER OR SLIGHTLY BEHIND THE ATLETE’S HEAD, WITH HIPS, KNEES AND ARMS FULLY LOCKED OUT.

KB DEADLIFT: THE KB STARTS ON THE GROUND.  THE REP IS CREDITED AFTER THE ATHLETE STANDS UP STRAIGHT WITH THE KB, SHOULDERS BACK.  HIPS AND KNEES MUST BE FULLY LOCKED OUT WHEN STANDING.

BURPEE: The burpee must be performed parallel to the barbell. The athlete jumps back or steps back to lie on the ground. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. There must be a 2 foot take off on the jump. 2 feet do not need to land simultaneously on the other side. Scaled can choose to step over the bar.

SQUAT CLEAN: THE BARBELL BEGINS ON THE GROUND. TOUCH AND GO IS PERMITTED. NO BOUNCING OF THE BARBELL. THE BARBELL MUST COME UP TO THE SHOULDERS, WITH THE HIPS AND KNEES FULLY EXTENDED AND THE ELBOWS CLEARLY IN FRONT OF THE BAR. SQUAT CLEAN IS REQUIRED WITH HIP CREASE CLEARLY GOING BELOW PARALLEL. 

WALL BALLS: EACH REP MUST START AT THE BOTTOM OF THE SQUAT. HIPS MUST CLEARLY BE BELOW PARALLEL IN THE SQUAT. MORE THAN 50% OF THE BALL MUST HIT THE TARGET FOR THE REP TO COUNT. NO REBOUNDING OR BOUNCING THE BALL. IF THE BALL IS DROPPED, YOU MUST PICK IT UP FROM THE GROUND AND START AT THE BOTTOM OF THE SQUAT.

WOD 1: DONT BRING ME DOWN!

10:00 TIME CAP

SCORE: TIME TO COMPLETE OR REPS AT 10:00

21-15-9

Power Snatch

Pull- ups

Box Jumps 24/20

RX:                         SCALED:

30-39:  135/85        30-39: 115/65  Jumping Pull ups  Box Step ups

40-49:  125/75        40-49:  95/55   Jumping Pull ups  Box Step ups

50-59:  115/65        50-59:  75/45   Jumping Pull ups  Box Step ups

60-69:    95/55        60-69:  55/35   Jumping Pull ups  Box Step ups

70+:      75/45           70+:  45/25   Jumping Pull ups   Box Step ups


WOD 2: KRYPTONITE!

AMRAP 11:00

SCORE: TOTAL REPS AT 11:00

10 Toes to Bar

20 Calorie Row

30 American KB Swings

40 KB Deadlift

RX :                          SCALED:

30-39:  53/35           30-39:  35/26  KNEES TO CHEST

40-49:  53/35           40-49:  35/26  KNEES TO CHEST

50-59:  53/35           50-59:  35/26  KNEES TO CHEST

60-69 : 53/35           60-69: 35/26  KNEES TO CHEST

70+:      35/26            70+:    26/20  KNEES TO CHEST


WOD 3: THE FINAL COUNTDOWN!

10:00 TIME CAP

SCORE: TIME TO FINISH OR REPS AT 10:00

10 RDS: (10 burpees, 1 squat clean; 9 burpees, 2 squat cleans; 8 burpees, 3 squat cleans etc…)

10-9-8-7-6-5-4-3-2-1

LATERAL BURPEES OVER THE BAR

1-2-3-4-5-6-7-8-9-10

SQUAT CLEANS

RX :                         SCALED:

30-39:  185/125       30-39:  135/85 step over

40-49:  155/105       40-49:  115/65 step over

50-59:  135/85         50-59:  95/55 step over

60-69:  115/65         60-69:  75/45

70+:        95/55          70+:   55/45


FLOATER: DANGER ZONE!

2:00 MAX WALL BALLS 

RX DIVISIONS 30 to 69: 20/14 to 10/9

RX DIVISIONS 70+: 14/10  to 10/9

SCALED DIVISIONS: 30 to 69: 14/10 to 10/9

SCALED DIVISIONS 70+: 14/10 to 8/9