2021 MastersHQ CrossFit Championships Online Qualifier
Week 1
MHQ 21.1, MHQ 21.2, MHQ 21.3

Register HERE

MHQ 21.1
Movement Standard Video
WeTime Preset Timer
Scorecard

NO TIME CAP

Bar facing burpees
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
with
Shuttle run
5 x 15m up and back after each set

1 shuttle run = 15m up, 15m back
30m x 5 = 150m total each time

*Do not repeat the 1 bar facing burpee
*Do not complete shuttles after the last set of 10 bar facing burpees
*Athletes must start with the bar facing burpees and end with the bar facing burpees.

SCORE – Overall time

Movement Standards:

BAR FACING BURPEE
Athletes must be facing towards the bar during the entire burpee.
At the bottom position, the athlete’s chest and hips must touch the ground.
All athletes may step up and down in the burpee
At the top of the movement, all athletes must jump with both feet over the barbell.
The jump over the barbell must be 2 foot take off and 2 foot landing for all ages and divisions.
Bar must be set with regular olympic sized plates

SHUTTLE RUN
Athletes start with both feet behind the line.
Both feet must cross the line at the end of every 15m distance.
15m up and back equals 1 x 30m shuttle run.
Athletes must complete the up and back shuttle (30m) 5 times between each set of burpees.
Shuttles must be measured into 15m lengths.
Athletes are not permitted to run 30m continuous lengths.

MHQ 21.2
Movement Standard Video
WeTime Preset Timer
Scorecard

RX
10min Ladder (for reps)

0-5min
1, 2, 3 etc.. Strict Pull Ups
with
2, 4, 6 etc.. Hand Release Push Ups
(+1 Pull Up / +2 Push Up per round)

into
5-10min

1, 2, 3 etc.. Kipping Pull Ups
with
1, 2, 3 etc.. Kipping Handstand Push Ups
(+1 Pull Up / +1 Push Up per round)

RX 55-59
Kipping Handstand Push Ups to ab mat
RX 60+
Hand Release Push Ups instead of kipping Handstand Push Ups 

INTERMEDIATE
10min Ladder (for reps)

0-5min
1, 2, 3 etc.. Rack Chins with feet on 24” box
with
2, 4, 6 etc.. Hand Release Push Ups
(+1 Pull Up / +2 Push Up per round)

into
5-10min

1, 2, 3 etc.. Kipping Pull Ups
with
1, 2, 3 etc.. Kipping Handstand Push Ups to ab mat
(+1 Pull Up / +1 Push Up per round)

Intermediate 60+
Hand Release Push Ups instead of Kipping Handstand Push Ups 

SCALING OPTION
10min Ladder (for reps)

0-5min
1, 2, 3 etc.. Ring rows
with
2, 4, 6 etc.. Hand Release Push Ups on knees
(+1 Pull Up / +2 Push Up per round)

into
5-10min

1, 2, 3 etc.. Ring rows
with
1, 2, 3 etc.. Regular Push Ups
(+1 Pull Up / +1 Push Up per round)

 SCORE
Score is max reps

STRICT PULL UP
During the strict pull up, the athlete’s chin must break the horizontal plane of the bar.
The athlete may not use a kip of any kind to generate momentum.
Arms must be fully extended at the bottom.

HAND RELEASE PUSH UP
The Push Up begins at the top of the movement with the athlete in a plank position, with hips aligned with the shoulders and ankles, toes and hands on the ground and arms fully extended.
At the bottom of the movement, the athlete must touch the chest to the ground
During the descending and ascending phases of movement, the athlete must maintain the plank position and linear hip alignment.
The knees may not assist during any phase of the movement.
Chest must touch the ground at bottom of movement at which point hands come briefly off the ground.

KIPPING PULL UP
This is a standard pull up.
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.

KIPPING HANDSTAND PUSH-UP
Hands must be within a box marked out on the floor that measures 36 inches wide and 24 inches deep.
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall.
At the bottom of each rep, the head touches the ground.
At the top of each rep, the arms return to fully locked out with the heels on the wall.

RACK CHINS
Be sure to watch the workout demonstration video
Athlete’s set up a 24 inch box forward of the bar, positioned a legs length away.
At the top of the movement, the athlete’s chin must breaks the horizontal plane of the bar.
At the top of the movement the athlete’s legs must be parallel to the ground.
The athlete may not use a kip of any kind to generate momentum.
Arms must be fully extended at the bottom.

 RING ROWS
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.

REGULAR PUSH UP
The Push Up begins at the top of the movement with the athlete in a plank position, with hips aligned with the shoulders and ankles, toes and hands on the ground and arms fully extended.
At the bottom of the movement, the athlete must touch the chest to the ground
During the descending and ascending phases of movement, the athlete must maintain the plank position and linear hip alignment.
The knees may not assist during any phase of the movement.

HAND RELEASE PUSH UP – KNEES
The Push Up begins at the top of the movement with the athlete in a kneeling plank position
Athlete must maintain a straight line from the top of the head to the knees
Chest must touch the ground at bottom of movement at which point hands come briefly off the ground
During the descending and ascending phases of movement, the athlete must maintain the plank position from knees.

RX 55-59
Abmat is permitted

MHQ 21.3
Movement Standard Video
WeTime 
Scorecard


Find 1RM of Complex:
7 min cap

5 Hang Cleans
3 Front Squats
1 Jerk

SCORE
Max weight lifted in heaviest complex

HANG CLEAN
Bar must start from the hang.
Any repetitions starting from the ground must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang power clean.
Bar cannot pass below the top of the knee for it to be classed as a hang clean.
The barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete receiving the bar in either a squat or power
Each rep finishes with the  bar racked on shoulders and 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.

FRONT SQUAT
The front squat starts at the top position and finishes at the top position.
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.

JERK (Push or Split)
Begin with a barbell in the front rack position.
Athlete’s body dips downwards slightly by flexing the hip, knee and ankle joints with torso as upright as possible.
Athlete jumps upward out of the dip position by extending the hips, knees and ankles and ‘aggressively’ presses the barbell upwards.
Upon completion of full extension and while the weight is moving upwards, the athlete pushes under the bar to receive it in a partial squat or split.
The feet move from under the hips to a shoulder-width position.
Elbows should be fully extended upon receiving the bar.
Complete the jerk by standing up tall with barbell supported overhead and returning the feet to hip position.
Athlete’s must show complete control of the bar at the top before lowering it.

Athletes are permitted to preload bars
Athletes are not permitted to have assistance loading or unloading bars
Athlete can re-attempt a missed lift if the barbell has not been dropped

SCORE SUBMISSION
MHQ 21.1, MHQ 21.2, MHQ 21.3
April 28th at 10am AEST

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

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Chasing Better WOD Supplies, LNMedia, Livesore Australia, KillCliff AU

Photo credit:
Anthony Rogers Photography