2021 MastersHQ CrossFit Championships Online Qualifier
Release 2
MHQ 21.4, MHQ 21.5, MHQ 21.6

MHQ 21.4

Movement Standard Video
WeTime Preset Timer
Scorecard

11min clock (running up)

Accumulate a 2min L sit
Into AMRAP of:
1 Turkish Get-up each arm 16/24kg KB
50 Double unders

RX 55-65+
Accumulate a 90sec knee tuck with body supported between 2x 24″ boxes
Into AMRAP of:
1 Turkish Get-up each arm 8/12kg KB
50 Double unders

INTERMEDIATE 30-54
Accumulate a 90sec knee tuck with body supported between 2x 24″ boxes
Into AMRAP of:
1 Turkish Get-up each arm 12/16kg KB
50 Double unders

INTERMEDIATE 55-65+
Accumulate a 90sec knee tuck with body supported between 2x 24″ boxes
Into AMRAP of:
1 Turkish Get-up each arm 8/12kg KB
50 Double unders

SCALING OPTION
Accumulate a 90sec knee tuck with body supported between 2x 24″ boxes
Into AMRAP of:
1 Turkish Get-up each arm 8/12kg KB
50 Single unders

SCORE
For max reps

SCALING OPTION
If an athlete scales, they can not place higher than an athlete who performs the workout as prescribed

FLOW
Please be sure to watch the demonstration video!

Set the clock to 11:00 minutes running up. 

Athletes must accumulate prescribed time in the position specific to their division.

Athletes may drop down at any time to rest. 

The resting time will not count towards accumulated time.

Athletes must not move on to the next part of the workout until the accumulated prescribed time is met.

Once the prescribed time is met, the athlete can then AMRAP through 1 kettlebell Turkish get-up on each arm followed by 50 double unders for the remainder of the 11 minutes.

Movement Standards:

L-SIT ON DUMBBELLS
Athletes position dumbbells either side of hips with hands holding dumbbells.

Athletes then support body weight on hands with hips bent and legs held horizontally creating the L-shape.

Heels must be raised off the ground and knees must not bend more than 90 degrees

KNEE TUCK ON 2×24” BOX
Athletes position 2×24 inch boxes either side of hips.

Athletes support body weight on hands with hips bent and knees HIGHER than hips.

Athletes may drop down at any time to rest but rest time will not count towards accumulated time.

TURKISH GET-UP
Athletes begin movement laying flat on the ground with legs, glutes, back and head in contact with the ground.

Athletes must keep the kettlebell in contact with the back of the wrist/forearm but no other part of the body as they move into a standing position.

Kettlebell must stay higher than the head at all times with minimal arm bend.

Overhead lockout position must be achieved at the top of the movement. 

At the top position, the athlete must show hip, knee and elbow lock out with kettlebell overhead.

Athletes may then return to the lying position on the ground with the kettlebell still only supported by one arm.

Rep is complete when the athlete is laying flat on the ground with legs, glutes, back and head in contact with the ground again.

Athletes must move through the up and down position in a controlled manner.

DOUBLE UNDER
The rope must pass twice around the body in a forward motion with one jump.

Swinging the rope backward is not permitted.

For the rep to count, the rope must clear the feet twice.

Attempts where the rope catches before clearing the feet twice do not count.

SINGLE UNDER
The rope must pass once around the body in a forward motion with one jump

Attempts where the rope catches before clearing the feet do not count..

Swinging the rope backward is not permitted.

For the rep to count, the rope must clear the feet once.

Both feet must leave the ground together

If an intermediate athlete chooses to complete the workout using the scaled DB weight and/or perform single unders, they must mark the scaled box when submitting their score.

If an athlete scales, they can not place higher than an athlete who performs the workout as prescribed

MHQ 21.5

Movement Standard Video
WeTime Preset Timer
Scorecard

For time – 20 min cap

15 power snatch 35/50kg
into
21, 15, 9
Box jump
Toes to bar
into
15 clean and jerk 35/50kg

RX 30-54
As prescribed

RX 55-65+
Box steps ups
Barbell  25/35kg

INTERMEDIATE 30-54
For time – 20 min cap

15 power snatch 30/40kg
into
21, 15, 9
Box jump
Toes to bar
into
15 clean and jerk 30/40kg

INTERMEDIATE 55-65+
For time – 20 min cap

15 power snatch 20/30kg
into
21, 15, 9
Box step ups
Knee raises
into
15 clean and jerk 20/30kg

SCALED OPTION
For time – 20 min cap

15 power snatch 15/25kg
into
21, 15, 9
Box step ups
Knee raises
into
15 clean and jerk 15/25kg

SCORE
For time

If an athlete does not complete the workout, the score is CAP plus reps completed

SCALED OPTION
Intermediate athletes may choose to perform the scaled version of this workout but  must select the scaled box when submitting their score.

If an athlete scales, they can not place higher than an athlete who performs the workout as prescribed

FLOW
Clock is set to a 20 minute timer

Once the timer begins, the athlete will perform 15 snatches

Once all 15 snatches are complete, the athlete will move into 21 box jumps, then 21 toes to bar, 15 box jumps, 15 toes to bar, 9 box jumps then 9 toes to bar.

Athletes then begin their 15 clean and jerks using the same bar and weight.

POWER SNATCH
The Barbell must go directly from the ground to overhead in one motion, without stopping at the shoulders or touching the body anywhere above the hips.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels, and the feet together.

A clean and jerk is not permitted.

BOX JUMP
This is a two-foot jump onto the box.

INTERMEDIATE 55+/ RX DIVISION 55+ and SCALED may step up.

The hips and knees must open fully while in control on top of the box.

The athlete may jump down or step down.

TOES TO BAR
The athlete must go from a full hang to having the toes touch the pull-up bar.

Both feet must touch the bar together, inside the hands.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the line of the bar, not out front.

CLEAN AND JERK
In this movement, the barbell goes from the ground to the front rack position then to the overhead position.

Movement is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders.

This may be a full or power clean.

KNEE RAISES
Arms must go from a full hang to having the knees lifted higher than the line of the hip.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical line of the bar, not out front.

MHQ 21.6

Movement Standard Video
WeTime Preset Timer
Scorecard

For weight moved
90sec cap

15/20 cal row buy in
Into
Max thrusters
(weight is athletes choice)

RX / INTERMEDIATE 30-54
As prescribed

RX 55-59
12/15 cal row buy in
Into
Max thrusters
(weight is athletes choice)

RX 60+
10/12 cal row buy in
Into
Max thrusters
(weight is athletes choice)

INTERMEDIATE 55-65+
10/12 cal row buy in
Into
Max thrusters
(weight is athletes choice)

SCALED OPTION
12/15 cal row buy in
Into
Max thrusters
(weight is athletes choice)

SCORE
Total amount of weight moved

eg: 15 reps @ 45kg = 675 or 25 x 30kg = 750

This weight can be any weight you choose!

SCALED OPTION
Intermediate athletes may choose to perform the scaled version of this workout but  must select the scaled box when submitting their score.

If an athlete scales, they can not place higher than an athlete who performs the workout as prescribed

FLOW
Athletes select their thruster weight prior to beginning the workout.

The weight selected can not be changed once the workout begins

Clock is set to 90 seconds

Athletes begin on the rower with hands behind their back.

Once the time begins, athletes row their prescribed amount of calories.

Once the prescribed calories are seen on the rower screen, the athlete may get off the rower and begin their thrusters.

Workout is complete once the 90 second timer sounds.

Movement Standards

ROW
Athletes start on the rower with hands behind their back until the clock begins.

Athletes cannot make an attempt to get off the rower until they see the required calories are met.

The damper setting and foot positions may be adjusted by the athlete at any time during the row.

THRUSTER
The barbell will start from the ground.

When taking the barbell from the ground, athletes can choose to either power clean the barbell to the shoulders and then go into a thruster, or you can do a full squat clean into the thruster.

On each repetition, at the bottom of the movement the hip crease must go below the top of the knee and at the top of the movement the knees, hips and arms must be fully extended, with the bar directly over mid-foot.

A front squat and push press is permitted, however a push jerk is not permitted and will be classed as a no rep.
Athlete must select thruster weight before the workout begins

Weight can not be changed during the 90sec window.

SCORE SUBMISSION
MHQ 21.4, MHQ 21.5, MHQ 21.6
May 12th at 10am AEST

VIDEO SUBMISSION
Athletes who expect to qualify for the MastersHQ CrossFit Championship Semi Finals are required to record and submit videos into Competition corner

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Photo credit:
Anthony Rogers Photography