Event 1


WeTime Pre-set Timer

Event 1
8min cap 

3 rounds
10 clean and jerk
10 bar facing burpees

RX’D
30-44
40/60kg

45-54
35/50kg

55-59
30/45kg

60+
25/40kg
Step burpees

INTERMEDIATE
30-44
35/50kg 

45-54
30/40kg

55-59
25/35kg 

60+
20/30kg
Step burpees

SCALED OPTION
*Will score lower than anyone who doesn’t scale*
Step burpees (everyone)

30-44
30/45kg 

45-54
25/35kg

55-59
20/30kg 

60+
15/25kg  

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.

BAR FACING BURPEE
Athletes must face towards the bar during the entire burpee.
At the bottom position, the athlete’s chest and hips must touch the ground.
At the top of the movement, the athlete must jump with both feet over the barbell. (All INTERMEDIATE, SCALED and RX 55 – 65+ may step over)
Jumping with one foot followed by the other is NOT permitted for RX 30-54.


Event 2

WeTime Pre-set TImer

Event 2
12min cap 

1 round

50 wall ball
40 deadlifts
30 cal row
20 chest to bar
10 thrusters

RX’D
30-44
Wall ball 6/9kg to 9/10 foot
Barbell 40/60kg same for deadlifts and thrusters
Chest to bar 

45-54
Wall ball 6/9kg to 9/10 foot
Barbell 35/50kg same for deadlifts and thrusters
Chest to bar

55-59
Wall ball 6/9kg to 9/10 foot
Barbell 30/45kg same for deadlifts and thrusters
Pull ups

60+
Wall ball 3/6kg to 9 foot
Barbell 25/40kg same for deadlifts and thrusters
Pull ups

INTERMEDIATE 

30-44
Wall ball 6/9kg to 9/10 foot
Barbell 35/50kg same for deadlifts and thrusters
Pull ups

45-54
Wall ball 6/9kg to 9/10 foot
Barbell 30/40kg same for deadlifts and thrusters
Pull ups

55-59
Wall ball 6/9kg to 9/10 foot
Barbell 25/35kg same for deadlifts and thrusters
Pull ups

60+
Wall ball 3/6kg to 9 foot
Barbell 20/30kg same for deadlifts and thrusters
Pull ups

SCALED
*Will score lower than anyone who doesn’t scale*
*Intermediate only*
Ring rows
3/6kg WB (all ages)

SCORE
For time
If cap is met then score is CAP plus reps completed

WALL BALL
The medicine ball must be taken from the bottom of a squat, hip crease below the knee and thrown to hit the specified target.
The centre of the ball must hit the target at or above the specified target height. If the ball hits lower or does not hit the wall, the rep does not count!
Athlete must squat below parallel for the rep to count.

DEADLIFT
The barbell begins on the ground and must touch the ground between each rep.
At the top of the movement the athlete’s knees and hips must be fully extended, with the shoulders behind the bar. The arms must be straight throughout and deliberate bouncing of the bar is not allowed.
This is a standard deadlift with the hands outside the knees, any grip is permitted but sumo deadlifts are not allowed. Dropping the barbell at the top of the movement is permitted but not required.
Chalk and injury prevention/protection such as tape are permitted. Sticky substances or anything used for advantage are prohibited. Belts are permitted.

ROW
Athlete cannot make an attempt to get off the rower until they see the required calories on the screen
The damper setting and foot positions may be adjusted by the athlete at any time during the row.

CHEST TO BAR PULL-UP
At the bottom of the movement the arms must be fully extended.
At the top of the movement the chest must clearly make contact with the bar anywhere below the collarbone.
Any type of pull up is allowed provided the above standards are met.

PULL-UP
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.
Arms must be fully extended at the bottom.
At the top, the chin must break the horizontal plane of the bar.

RING ROW
Rings must be set with bottom of ring in line with belly button
Hips, knees, ankles must remain in a line – no bend, no kip!
Feet must be positioned with heels only on a line under the vertical plan of rings
At the bottom of the movement, the arms must be fully extended.
At the top, the rings must touch the chest with elbows behind the shoulder in the top position. 

THRUSTER
The barbell will start from the ground.
When taking the barbell from the ground you 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.

Event 3


WeTime Pre-set Timers

Event 3
20 minute running clock
3 scores

Event 3a
0-7mins 

2 rounds
400m run
15 toes to bar

Event 3b
7-14mins

1 round
800m run
30 toes to bar

Event 3c
14-20mins

8rm front squat

Bar must be taken from the ground

RX’D
As prescribed

INTERMEDIATE
30-65+
Toes to Bar or Knees to elbow 

SCALED
Knee raises  

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.

KNEES TO ELBOW
Arms must go from a full hang to having the knees lifted to both make contact with the elbow OR any part of the upper arm.
Knees are permitted to touch ANY part of the upper arm. It does NOT need to be elbow. It CAN be tricep but they need to touch.
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.

INTERMEDIATE is permitted to do either TTB or knees to elbow/upper arm.
Score is the same either way

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.

FRONT SQUAT
The bar must be empty and cannot be pre loaded
This movement is from the ground not the rack
The front squat starts at the top position and finishes at the top position.
Athletes may squat clean the first rep
The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
The hip crease must be below the top of the knee at the bottom of the squat.
The bar must be cleaned BEFORE cut off time meaning the reps can be completed AFTER time cap if bar is off the ground

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