Saturday September 16, The 2017 North East Masters Classic


Published June 19, 2017


REGISTRATION LINK

This is a 1 Day Individual Masters Competition for those who believe that their best competitive years are ahead of them, not behind them.

Where: Wide World of Indoor Sports in North Kingston , RI (We are going BIG this year!! We have 2 Full Soccer Fields for WOD-ing.)

When: Saturday September, 16, 2017
Time: 8AM - 3PM (Running like Clockwork)
Who: Men & Women Ages 35 and Up
Including: "Pre-Masters"(35-39) & "Grand Masters" (65 Plus)
Cost: $80 per athlete
REGISTRATION LINK
Spectators: $5 (Children 12 & under free)

REFUND POLICY: Until 10 days before the event....If you can no longer participate please send an email to DawnMarie@Crossfit508.com. If there are wait-listed participants in your same division, an exchange may occur, and in that instance you will be refunded for your forfeited spot.

ABSOLUTELY NO EXCHANGES or REFUNDS WILL BE MADE AFTER SEPTEMBER 5th @ 11:59PM.


Weights & Standards:
Basically, If you can handle the most of the RX weights and movements in the CrossFit Open, you will be good to go.
WODs will be challenging and will include some higher level skills and weights appropriate for Competitive Masters Athletes.
There isn't a Scaled division BUT we have designed all WODs to be widely inclusive. So, even if you are not a high level competitor, we invite you to compete and Give It Hell!!

WODS:
There will be 4 Separate Solid WODs of different Time and Weight Domains. All WODs will be released by August 16th.

For more info email: DawnMarie@Crossfit508.com

 

WOD 1: “Old School Strong”

2 Separate Scores:

1 Score = Total Points from 5 minute of  Cleans

1 Score = Total Points for Gymnastics

  • You will go through a Clean Ladder with 5 different bars ascending in weights and in points.
  • The Clean Ladder will be on The Minute.  Each minute you will alternate between Cleans and Gymnastics.
  • At each station you will get 45 seconds to work and 15 seconds to transition to the next station.
  • Cleans may be Power Cleans or Squat Cleans
  • Burpees are Old School Burpees….Hit the deck, jump up with some daylight under your shoes and clap behind your head.
  • Strict HSPU will be from full extension, to the ground (unless otherwise specified) and back to full extension. Nothing but you heals may touch the wall.  Hand must be inside a 36” X 24” Box
  • Wall Walks start with full Body on the floor, walk up on the wall until the palms of both your hands are completely inside the 36” X 24” Box
  • Once you choose a movement or Bar, there is NO TURNING BACK.  Meaning, if you choose to do Pull -Ups or HAndstand Push-Ups, you can not switch to burpees after your set or switch to burpees if you fail.  The same holds true for the Bonus Barbells.  Say you choose the 225# Bar and Fail…..you can not then go to the 205#.  



Minute 1: AMRAP Cleans with Bar A

 

Minute 2: A Single Max Effort of Strict Pull Ups or AMRAP Burpees

 

Minute 3: AMRAP Cleans with Bar B

 

Minute 4: A Single Max Effort of Strict Pull Ups or AMRAP Burpees

 

Minute 5: AMRAP Cleans with Bar C

 

Minute 6: A Single Max Effort of Strict Pull Ups or AMRAP Burpees

 

Minute 7: AMRAP Cleans with Bar D

 

Minute 8: Rest for the “Bonus Round”

 

Minute 9: AMRAP Cleans…..your choice of 3 Bar Weights and Points

 

Minute 10: Max Effort of Strict Handstand Push Ups, Wall Walks  or AMRAP Burpees

 

Cleans:

Bar A = 1 Point Each

Bar B = 2 Points Each

Bar C = 3 Points Each

Bar D = 4 Points Each

Bonus Bars = Athletes Choice of 3 Bars….5 Point Bar, 8 Point Bar or the 10 Point Bar

 

Gymnastics:

Burpees = 1 Point Each

Strict Pull Ups = 5 Points Each

Strict Handstand Push Ups = 10 Points Each

Wall Walks = 5 Points Each

 

Divisions 35 - 49

Cleans:

Bar A = (135# / 95#) = 1 Point Each

Bar B = (155# / 105#) = 2 Points Each

Bar C = (165# / 115#) = 3 Points Each

Bar D = (175# / 125#) = 4 Points Each

Bonus Bars = Athletes Choice of 3 Bars

(185# / 135#) = 5 Point Bar

(205# / 145#) = 8 Point Bar

(225# / 155#) = 10 Point Bar

 

Gymnastics:

Burpees = 1 Point Each

Strict Pull Ups = 5 Points Each

Strict Handstand Push Ups = 10 Points Each

Wall Walks = 5 Points Each

 

Divisions 50 - 59

Cleans:

Bar A = (125# / 85#) = 1 Point Each

Bar B = (135# / 95#) = 2 Points Each

Bar C = (145# / 105#) = 3 Points Each

Bar D = (155# / 115#) = 4 Points Each

Bonus Bars = Athletes Choice of 3 Bars

(165# / 125#) = 5 Point Bar

(175# / 135#) = 8 Point Bar

(185# / 145#) = 10 Point Bar



Gymnastics:

Burpees = 1 Point Each

Strict Pull Ups = 5 Points Each

Strict Handstand Push Ups = 10 Points Each (Woman's HSPU’s to 1 Ab mat)

Wall Walks = 5 Points Each

 

Divisions 60 Plus:

Cleans:

Bar A = (95# / 45#) = 1 Point Each

Bar B = (105# / 55#) = 2 Points Each

Bar C = (115# / 65#) = 3 Points Each

Bar D = (125# / 75#) = 4 Points Each

Bonus Bars = Athletes Choice of 3 Bars

(135# / 85#) = 5 Point Bar

(155# / 95#) = 8 Point Bar

(175# / 105#) = 10 Point Bar



Gymnastics:

Burpees = 1 Point Each

Strict Pull Ups = 5 Points Each

Strict Handstand Push Ups = 10 Points Each (Men’s HSPU to 1 Ab Mat / Woman’s HSPU to 2 Ab Mats)

Wall Walks = 5 Points Each

 

 

WOD 2: “Sled Push”

5 minute Time Cap

200 foot Sled Push (45#/ Empty Sled)

200 foot Run back to Start line

200 foot Run back to Sled

200 foot Sled Push

 

Divisions 60 Plus: 150 feet

 

  • All Divisions will be using your standard yellow Perform Better 70# Drive Sled
  • The surface will be plush turf….so go, go, go!!!

WOD #3:  

“Shifting Sands”

 

5 minute Ladder of Kettlebell Swings & Toes 2 Bar

3 Kettlebell Swings

3 Toes 2 Bar

6 KBS

6 TTB

9 KBS

9 TTB

12 KBS

12 TTB

etc....

 

1 minute Rest then right into 

 

4 minute Ladder of Heavy Goblet Squats & Push Ups

 

  • Picking Up where you left off in the Rep Scheme
  • Replacing KBS with Goblet Squats
  • Replacing TTB with Push Ups
  • Let’s Say you finished 12 KBS, 12 TTB and got 4 KBS in the set of 15.  You would start back on the Kettlebell with 11 Reps remaining then move onto 15 Push Ups

then..18 Goblet Squats & 18 Push Ups and so on.

 

Score equals total # of Reps accumulated by the end of the 9 minutes within the ladders.

 

Divisions 35-54  

5 minute AMRAP 

Full Kettlebell Swings (24kg/16kg)

Toes 2 Bar

4 minute AMRAP

Kettlebell (32kg/24kg)

 

Divisions 55 - 64

5 minute AMRAP 

Full Kettlebell Swings (24kg/16kg)

Toes 2 Bar

4 minute AMRAP

Kettlebell for Goblet Squats(24kg/16kg)

 

Divisions 65 Plus

5 minute AMRAP 

Russian Kettlebell Swings (24kg/16kg)

Toes 2 Bar or 2 Toes to Rig = 1 TTB

4 minute AMRAP

Kettlebell (24kg/16kg)

 

*** All Push Ups for all divisions will have the same standard.  You will place your hands on two 25# plates and your feet on one 25# plate.  Between the plates that your hands are on, there will be an ab mat.

A good Rep is when...

  • You Start with arms in full extension
  • Your chest touches the ab mat placed between the 2 25# plates that your hand are on
  • No part of your body touches the floor
  • You push up to full extension of your arms

WOD #4: “Marching Orders”

 

3 minutes to

Row (500m/400m)

then AMRAP

Overhead Walking Lunges

 

  • Scored by the number of Lunges
  • Overhead Lunges done with Plate Overhead
  • Remember that we will be on a turf field.  So it is very forgiving on the knees.
  • Divisions 35-44 (45# / 35#) Plate
  • Divisions 45-59 (35# / 25#) Plate
  • Divisions 60 and above (25# / 15#) Plate


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