Masters Only - Saturday Night Fever
Date
May 4, 2013, 7 a.m.
Location
CrossFit Rep Scheme (map)
General Info

Here is the basic info:

  • No qualifier - first come, first compete. Registration currently open
  • Athlete Registration Fee = $80
  • Spectators- FREE
  • 3 workouts in 1 day
  • Registration begins @7:30am
  • First heat to start @ 8:30am
  • 5 age divisions = 35-39, 40-44, 45-49, 50-54, 55+ with Rx and Scaled within each division
  • Awards given to top 3 finisher from each division.
  • The top 2 from each division (male/ female) will compete against each other in a workout (to be announced at the event) to find the OVERALL Masters Champion.  

     

Workout Details
This competition will test a wide range of athletes within these age cateogories.  If you are capable of performng these movements at rx or at some scale in your gym now then you should be ok for this competition.  There will be games athletes and first time competitors competiting side by side.  This will be an excellent final checkpoint leading into the games since there are no Regionals for masters.
 

Movement List

Shoulder to Overhead

Ground to Shoulder

Back Squat

Sled push

Toes to bar

Box jumps

Kettlebell Snatch

Double unders

Wall balls 10’ / 9’

CTB pullups/ pullups

Row

Burpees

 

Event# 1

Name: "Stayin Alive"

Time Cap: 12 minutes

20 shoulder to overhead (No rack)

25 t2b

30 box jumps 24"/ 20"

35 ctb pullup/ pullups

40 wall balls

45 kb hang to overhead “better known as kb Snatch

50 double unders

 

Event #2
Jive Talkin

3min to build to 3 Rep Max Back Squat

Rest 1 min

3min to build to Max Rope Climbs

 

Event #3

"Boogie Shoes"

Tabata style 20/10 x 8

4 min:  Ground to Shoulder (see notes)

2 min transition to burpee

4 min: Burpee with lateral jump over bar

2 min transition to row 

2 min to complete 250m row for time

followed by (rest is only time left after 250M row)

2 min Farmer Carry for distance

 

 

 

Notes:

35-39 m/f

Shoulder to Overhead (135/95) Rx; (115/75) scaled
Ground to Shoulder (135/95) Rx; (115/75) scaled

ctb pull ups Rx; pull-ups scaled

kb weight = (53#/35#) rx; (44#/26#) scaled

wall ball weight/ height =

20#/14# rx;  14#/10# scaled;

 (men 10' /women 9') same height for all levels


40-44 m/f

Shoulder to Overhead(135/95)Rx; (115/75) scaled
Ground to Shoulder (135/95) Rx; (115/75) scaled

ctb pull-ups Rx; pull-ups scaled

kb weight (53#/35#) rx; (44#/26#) scaled

wall ball weight/ height =

20#/14# rx;  14#/10# scaled; (men 10' /women 9')

 same height for all levels

 

45-49 m/f

Shoulder to Overhead (135/95)Rx; (115/75) scaled

Ground to Shoulder (135/95)Rx; (115/75) scaled

Males Rx = Ctb pull-ups/  all Females= pullups 

kb weight (53#/35#) rx; (44#/26#) scaled

wall ball weight/ height =

20#/14# rx;  14#/10# scaled; (men 10' /women 9') same height for all levels

 

50-54 m/f

Shoulder to Overhead (115/75) Rx; (95/65) scaled

Ground to Shoulder (115/75) Rx; (95/65) scaled

pull-ups (all levels)

kb weight (44#/26#) rx; (35#/18#) scaled

wall ball weight/ height =

20#/14# rx;  14#/10# scaled;

(men 10' /women 9') same height for all levels

 

55+ m/f

Shoulder to Overhead (95/65) Rx; (75/55) scaled

Ground to Shoulder (95/65) Rx; (75/55) scaled

pull-ups (all levels)

kb weight (44#/26#) rx; (35#/18#) scaled

wall ball weight/ height =

20#/14# rx;  14#/10# scaled;

 

MOVEMENT STANDARDS 

 

  •  Ground to Shoulder (NO contenintal clean)

* Start fully standing, hips and knees locked out

Athlete begins the rep with the barbell on the ground

* Athlete elevates the barbell to shoulder level

* The rep is complete when the barbell is in the front rack position with the barbell resting on the shoulders or at shoulder level and with both elbows in the frontal plane relative to the barbell with the athlete’s feet stationary, parallel and directly below the hips

 

  • Burpee with lateral jump over the bar

* Athlete must begin in a fully standing position pararell to the bar (not facing the bar)

* Athlete must descend into a horizontal plank position and touch at least the chest to the ground

* Athlete may leave plank position may juming feet or walking in feet

* Athlete must jump laterally over the barbell.  They do not  have open hips before, during or after landing on other side of barbell.

* Rep is completed when athlete lands on other side of barbell

 

  • Back Squat

* Athlete must rest barbell across the shoulders in the posterior plane

* Start fully standing, hips open and knees locked out

* Descend into a squat until the hip crease is below the horizontal plane of the top of the knees

* The rep is counted when athlete returns to

   - fully standing position with

   - hips open and

   - knees locked out

 

  • Shoulder to Overhead (options are shoulder press, push press, push/split jerk)

* Start fully standing, hips and knees locked out

* Athlete begins the rep with the barbell in the front rack position

  • Shoulder Press

* Athlete elevates the barbell to a fully locked out position overhead without aid of a bending of the knees or a bend at the hips

  • Push Press

* Athlete elevates the barbell to a fully locked out position overhead with the aid of a bending of the knees or a bend at the hips

* The rep is complete when

   - the barbell reaches a position directly overhead and

   - the athlete’s arms and elbows are locked out vertically with

   - athlete’s feet stationary, parallel and directly below the hips

   - hips fully open

   - knees locked out

  • Push Jerk

* Athlete elevates the barbell to a fully locked out position overhead with the aid of a bending of the knees or a bend at the hips, but catches the weight in a fully locked-out overhead position before returning to a fully standing position


* The rep is complete when

   - the barbell reaches a position directly overhead and

   - the athlete’s arms and elbows are locked out vertically with

   - athlete’s feet stationary, parallel and directly below the hips

   - hips fully open

   - knees locked out

  • KB hang to Overhead (single arm) 

* The athlete begins holding kb with arm fully extended

Then must elevate the kettlebell to a position overhead in one continuous motion, using only one arm

* The rep is counted when the kettlebell reaches a position directly overhead and the athlete’s arm is locked out in a vertical line perpendicular to the ground

* hips are fully open

* knees locked out

 

  • Pull Up/ Chest to bar Pullup —  Once on the horizontal bar

* Athletes arms are fully extended with elbows locked out

* The rep is counted when athlete’s chin breaks the horizontal plane of the bar

*Where designated, the rep is counted when athlete touches chest to bar

  • Toes to Bar/Knees to Elbows — Once on the horizontal bar

* Athlete must begin the rep with the arms fully extended while hanging on the horizontal bar

* Athlete must elevate both feet to touch the bar with some portion of the foot or shins

* Both feet must touch the bar at some point simultaneously

* When touching the bar, the feet must be inside the width of the hands

* Any portion of the feet may touch (i.e., toes, instep, sole)

* The rep is counted when the feet/knees make contact with the bar/both-elbows

* A serial rep from the hanging position must begin with athlete’s heels breaking the vertical plane of the horizontal bar; a rep that begins immediately after leaving the ground need not require breaking of the vertical plane with the heels

  • Box Jump

* Athlete must begin in a fully standing position

* Athlete must jump up on the box with both feet simultaneously; where permitted, athlete may step up onto box one foot at a time
* The rep is complete when the athlete has both feet on the box and hips/knees are fully extended while standing on the box

* Athlete must lock-out knees & get full hip extension while in static control on top of the box

 

  • Double Unders

* Holding opposite ends of a jump rope in each hand, athlete must jump up and rotate the rope arc from the front plane to the rear plane, with the rope passing below the feet twice before athlete’s touch the ground again

* The rope must clear the athlete’s feet and be in the rear plane once the feet touch the ground for the rep to count

  • Wall Balls

* Athlete must reach the bottom of a squat (hip crease below knee) and then must elevate to a standing position while tossing the medicine ball to hit a specified target/height

* When target is designated goal, the ball must make initial contact with the face of the target

* When height is designated goal, that ball must make initial contact with the wall at a point above the designated height

* The rep is counted when the ball hits the target/designated height

* The athlete does not have to catch the ball to count the rep

* If the athlete does not catch the ball, the next rep cannot be started until the ball is static on the ground (athlete may manually bring ball to static position)

 

 

 
Judge/ Volunteer Info
 

The events overall success is dependent upon the having the communities support.  Being a judge or a volunteer is a great way to interact with the athletes and learn how these events operate.  If you are interested in competing judging and volunteering is a great place to start!

 

Positions needed:

Head judge

event judge

General volunteers

scorekeepers

pre-event setup (friday)

workout pit crew

 

All judges and volunteers receive food and snacks.

Event judges are paid $30 for half day and $60 for full day

There is always other cool swag that is available 

Schedule for Day

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Or download here: Schedule of Day


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