VIDEO PHRASE FOR 12/27 – EARLY STARTER
VIDEO PHRASE FOR 12/28 – POST CHRISTMAS BLUES
VIDEO PHRASE FOR 12/29 – 29 IN 16, GOOD BYE LEAP YEAR
VIDEO PHRASE FOR 12/30 – ALMOST THERE
VIDEO PHRASE FOR 12/31 – LAST CHANCE
This INTERNALLY hosted event is perfect for those who are NOWHERE near an existing event. If you want your box to host you, they simply have to sign a JUDGING contract. Video submission details below WOD
If you hope to place in the top 5 in the the overall, then you need to submit a video showing your WODs. No top 5 scores will be accepted without video. We will throw out poor movement standards, so get a judge on site to help you stay strict. You would rather have an OVERLY STRICT judge, than one who is not strict enough. When we say THROW OUT, we mean, make your reps clear and obvious, or there will be no reps given for the movement. If we perceive a strategic advantage by getting through a difficult movement with poor reps, we will throw out reps from movements following the poor standard movements.
Boxes Acceptable to Host and Judge
CrossFit Charleston
CrossFit Silos
CrossFit Bridgemill
CrossFit Gotham
Cascade CrossFit
Gila Valley CrossFit
Rock City CrossFit
5 Alarm CrossFit
Big Muddy CrossFit
CrossFit Beaufort
This is all for the video submissions only. The VIDEO’s will require a CODE PHRASE to determine that they were all done at the same time. We will email the code phrase each night, if you do the WODs the following day, you must utter the code phrase in each video prior to competing, or they will be thrown out, as we will have no way to certify that they were done in one day. You will have to send us the VIDEO URLs no later than Midnight Pacific time on the day you did the WODs, or they will be thrown out.Priced to encourage you to go do a live event. Shirts will be shipped to you.
Standards.WODS:
WOD STANDARDS:
WOD # 1 Masters Tour 2016“The Couplet”
9-6-12-3-18 :ANY Squat and Shoulder to Overhead (barbell from the floor at the call of go)Transitional reps can be Thruster FROM THE FRONT RACK only.
The ANY squat means you can position the barbell in a back squat position for any of the squat reps, but it must be returned to the front, touch the shoulders/clavicle for the shoulder to overhead to initiate.
More Simple than you think. It is a basic couplet where you will do 9 squats, 9 Shoulder to Overhead, 6 squats, 6 shoulder to overhead, 12 squats, 12 shoulder to overhead,3 squats, 3 shoulder to overhead, then 18 squats and 18 shoulder to overhead. The kicker, is that you choose where the barbell is for the squats.
The Beauty of this, is that it is a WHOLE lot easier to do back squats than front squats, so as you fatigue,you can keep yourself in the WOD by putting the barbell in the back squat position, and pushing forward. But, how long can you take it? Will you be ableto stay in it through the 12 reps, or will you have to put the bar down? The 3 are easy at this point, but what about the 18? That is the beauty of the design, it is brutal to keep the barbell on your back or in the front rack the whole time. But some can do it.
RX:30-39 : 135/95
40-49 : 115/75
50-59 : 95/65
60+ : 75/45
Scaled:30-49 : 95/65
50+ : 65/45 (movement restrictions allow moving this barbell to overhead in any fashion, as such, it is ok to bring it to the hang or ground, and snatch it if that is easier on the athlete)
6 minute time cap, get credit for all reps done.
WOD # 2 Masters Tour 2016 “The Triplet” 10 Minute AMRAP – 3, 6, 9, 12, 15, 18, 21… of
Ring Dips Burpee to a plate Overhead Lunge Steps with the plate (stationary ONLY)
RX:30-39 : 45/25
40-54 : 45/25
55+ : 25/15 Hand Release Push-ups
Scaled:30-44 : 45/25, Hand Release Push-ups instead of Ring Dips
45-54 : 25/15, Hand Release Push-ups instead of Ring Dips
55+ : 15/10, Hand Release Push-ups instead of Ring Dips
WOD # 3 Masters Tour 2016 “The GRIP Chipper” 12 Minute AMRAP – Finish and start back over at the top
10 Burpee Box Overs (jump or step)
20 Toes to Bar
30 Cleans (power or squat)
40 Pull-ups
50 Kettlebell Swings
60 Double Unders
RX:30-44: 24″, 155/105, Chest to Bar all men, chest to bar women to 39, regular pull-ups women over 39, 1.5 pood/1.0 pood
45-54 : 24″/20″, 135/95, Pull-ups, 1.5 pood/1.0 pood
55+ : 20″, Toes to bar OR Knees to Elbows, 115/75, Pull-ups or ring rows X2, 1.5/1.0 pood, Double unders or singles X3
Scaled:30-44 : 24″/20″, Toes to Bar or Sit-ups X2, 95/65, ring rows or 100 air squats, 1.5/1.0 pood Russian, 60 Doubles or 120 Singles
45-54 : 20″, Toes to Bar or Sit-ups X2, 95/65, ring rows or 100 air squats, 1.5/1.0 pood Russian, 60 Doubles or 120 Singles
55+ : 20″, Toes to Bar or Sit-ups X2, 65/45, ring rows or 100 air squats, 1.0/.5 pood Russian, 60 Doubles or 120 Singles
Ring Row Standards: you will stand straight and lower the rings until the top of the ring is at the line of your nipple, or bottom of sternum. Standing with your heels, directly below the rings, legs will be straight with heels on the ground. Full extension of elbows at the bottom, and rings or palms (not wrists) must touch the chest. Kipping is allowed, but bent knees are not, kipping from the hips and torso.
MASTERS TOUR STANDARDS ARE HERE
