The Masters Tour 2016 - IL Pride - November 19th
Bloomington, IL - November 19, 2016
2016 Masters Tour is here... with a projected 3,500 competitors likely to join the battle this year, we are looking forward to seeing you with us. Masters are a focus for The Garage Games, because we are masters, and we have been following CrossFit.com since 2005 (no affiliation to the Garage Games). Veterans as it were, and we know that this competitive edge gives us a life edge. Gain the edge, have fun, and compete without expectation. It is simply fun to have this as our sport! #mastersrock #betheone
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 toOverhead, 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 thesquats. The Beauty of this, is that itis 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 squatposition, and pushing forward. But, howlong 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 aboutthe 18?That is the beauty of the design, it is brutal to keep thebarbell on your back or in the front rack the whole time. But some can do it.RX:30-39 : 135/9540-49 : 115/7550-59 : 95/6560+ : 75/45 Scaled:30-49 : 95/6550+ : 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… ofRing DipsBurpee to a plateOverhead Lunge Steps with the plate (stationary ONLY)RX:30-39 : 45/2540-54 : 45/2555+ : 25/15 Hand Release Push-upsScaled:30-44 : 45/25, Hand Release Push-ups instead of Ring Dips45-54 : 25/15, Hand Release Push-ups instead of Ring Dips55+ : 15/10, Hand Release Push-ups instead of Ring DipsWOD # 3 Masters Tour 2016“The GRIP Chipper”12 Minute AMRAP – Finish and start back over at the top10 Burpee Box Overs (jump or step)20 Toes to Bar30 Cleans (power or squat)40 Pull-ups50 Kettlebell Swings60 Double UndersRX: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 pood45-54 : 24″/20″, 135/95, Pull-ups, 1.5 pood/1.0 pood55+ : 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 X3Scaled: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 Singles45-54 : 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 Singles55+ : 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 SinglesRing 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.