MHQ 19.1 – Part A
SCORE CARD –> MHQ-19.1
This is a 2 part workout!
20min CAP
(Set your clock to run upwards from 0:00 -> 20:00)
Part A (for time)
25 power clean
10 wall ball
20 power clean
20 wall ball
15 power clean
30 wall ball
10 power clean
40 wall ball
5 power clean
50 wall ball
30-49
RX:
Barbell – 30kg ladies/40kg men
Wallball – 6kg ladies to 9ft/9kg men to 10ft
OPEN:
Barbell – 20kg ladies/30kg men
Wallball – 6kg ladies to 9ft/9kg men to 10ft
50+
RX:
Barbell – 20kg ladies/30kg men
Wallball – 6kg ladies to 9ft/9kg men to 10ft
OPEN:
Barbell – 20kg ladies/30kg men
Wallball – 3kg ladies to 9ft/6kg men to 10ft
60+
RX:
Barbell – 20kg ladies/30kg men
Wallball – 3kg ladies to 9ft/6kg men to 10ft
OPEN:
Barbell – 15kg ladies/20kg men
Wallball – 3kg ladies to 9ft/3kg men to 9ft
TIME REMAINING…..
Part B (For weight)
Max weight
HANG CLEAN OF CHOICE (power/squat)
SCORE:
Your score for Part A is for time. This is the time taken to finish the last 50 wall balls.
CAP – If you DID NOT complete Part A in under the 20 minute cap, your score is CAP plus reps COMPLETED.
*In this case, your Part B score would be 0
Part B is scored under ‘EVENT 1 – Part B’
Part B is for weight.
Only 1 heaviest lift counts
1 bar – No help loading weights
POWER CLEAN
- The barbell begins on the ground.
- The barbell must come up to the shoulders with the athlete receiving the bar above a parallel squat position.
- Athletes must stand up to full extension for the rep to count.
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, it is a no rep.
- If the athlete fails to squat below parallel, it is also a no rep.HANG CLEAN (Power or Squat)
- Bar must start from the hang.
- Start from the ground, athlete must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar)
- The bar cannot pass below the top of the knee for it to be classed as a hang clean.
- Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.
- Cleaning the barbell from the ground in one continuous motion is NOT permitted.
- Entire movement must be complete before the time cap for the rep to count! If the bar is still in movement when the timer goes off, this rep will be invalid.
SCORE CARD –> MHQ-19.1
Sorry I am a first timer to this comp but question for the Soldiers Division do we use the open weights in age category?
Hi Roselle
The categories are Open (beginner) and RX (higher intermediate to advanced)
You would follow what the weights were for your category. For an example you if you were OPEN 50-55 your weights would be the weight under OPEN 50-59 for this workout.
I hope this makes sense
Mel
MastersHQ
What’s the difference in the RX & Open categories??
I’m now not sure which category I’m in
Hi Sarah
You can check out our standards here: https://www.mastershq.com.au/standards/
Open is more for beginners (it has single skips and ring rows), Rx is is more intermediate to advanced
I hope this helps
Regards,
Mel Robinson
MastersHQ
Looking at the two different categories, if you can do most but not all the Rx should you do Rx or Open?
Hi Wendy
My recommendation in this case would be to challenge yourself as this helps you improve and gives you a good reason to continue to work on your goals.
Open division would include single skips and ring rows so if these movements would be to basic for you, again, I suggest try out the RX category.
I hope this helps Wendy.
Regards,
Mel Robinson
Hi, my weight for Part A is 20kg. Does an empty barbell need to return to the ground each rep or can it be taken from a hang position?
Hi Donna
The bar needs to come from below the knee.
I hope this helps!
Mel