MHQ Second Chance Qualifier

MHQ 22.1 – Part a & b

Scorecard
WeTime link

Set a 20-minute running clock

Workout 1a

For time: 10min Cap

20 Clean & Jerks
20 Burpee Box Jump Overs, 20/24”
20 Calorie Row

At 10:00 start Workout 1b

10-minutes to establish your 1RM Clean & Jerk

RX
30-49
Barbell 40/60kg

50-59
Barbell 35/50kg

60+
Barbell 25/40kg
Step-ups Allowed

INTERMEDIATE
30-49
Barbell 35/50kg

50-59
Barbell 30/45kg
Step-ups Allowed

60+
Barbell 25/35kg
Step-ups Allowed

SCALED OPTION
30-59
Barbell 25/35kg
Step-ups Allowed

60+
Barbell 20/30kg
Step-ups Allowed

SCORE

MHQ 22.2a – Workout 1a 

For time – 10 minute cap

This is a time between 0-10 minutes
If cap is reached, score is CAP plus reps completed

MOVEMENT STANDARDS

CLEAN & JERK
Start each rep with the barbell on the ground.
No bouncing or dropping and catching the barbell on the rebound.
If dropped, the barbell must settle on the ground before the start of the next rep.
Power cleans, squat cleans, and split cleans are permitted. Hang cleans are not allowed.
If using smaller plates, each rep must begin with the barbell clearly below the knees.
The lift must have two distinct phases: the clean and the jerk. Snatching is not permitted.
The barbell must make contact with the shoulders.
It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.
The rep is credited when the barbell is locked out overhead, and the arms, hips, and legs are extended. The bar is over the centre of the body, with the feet in line.
A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.
Athletes are not permitted to have any assistance loading or unloading the barbell

BURPEE BOX JUMP OVER
The burpee box jump-over starts with the athlete perpendicular to the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box.
Setting the box at an angle is not allowed.”
A two-foot takeoff is required (unless your division says otherwise), and only the athlete’s feet may touch the box.
After landing on the box, the athlete may jump or step off to the other side.
If the athlete lands on the box or completes step-ups, both feet must touch the top of the box before stepping or jumping off.
Alternatively, the athlete may jump completely over the box.
If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing.
There is no requirement to stand tall while on top of the box.
Each rep is counted when both feet are on the ground on the opposite side of the box. From there, the athlete may begin their next rep.

ROW
Athletes must use a Concept2 rower.
The monitor on the rower must be set to zero at the beginning of the row.
Athletes start on the rower with hands behind their back until 3,2,1,Go.
Athlete cannot make an attempt to get off the rower until they see the required calories or metres.
The damper setting and foot positions may be adjusted by the athlete at any time during the row.

MHQ 22.2

Scorecard
WeTime link

For time: 18min Cap

40 Wallballs
Then,
32 Alternating Hang DB Snatches
4 Wall Walks
24 Alternating Hang DB Snatches
3 Wall Walks
16 Alternating Hang DB Snatches
2 Wall Walks
8 Alternating Hang DB Snatches
1 Wall Walk
Then,
40 Wallballs

RX/INTERMEDIATE
30-59
Wallball 6/9kg, 9/10ft
Dumbbell 15/22.5kg
Wall Walk to the 30cm mark

SCALED OPTION
30-59
Wallball 3/6kg, 9/10ft
Dumbbell 10/15kg
Wall Walk to the 60cm mark

RX / INTERMEDIATE
60+
Wallball 3/6kg, 9ft for F/M
Dumbbell 10/15kg
Wall Walk to the 60cm mark

SCALED OPTION

60+
Wallball 3/6kg, 9ft for F/M
Dumbbell 5/10kg
12-9-6-3 Plank to Push-up

MHQ 22.3

Scorecard
WeTime Timing App

AMRAP in 7mins of:

3 Power Snatches
3 Toes to Bar
6 Power Snatches
6 Toes to Bar

9 Power Snatches
9 Toes to Bar
12 Power Snatches
12 Toes to Bar
15 Power Snatches
15 Toes to Bar

*Continue to add 3 reps to each movement for 7 minutes.

WEIGHTS

30-49 RX
50kg/ 35kg

30-49 INTERMEDIATE
40kg/ 25kg

50-59 RX 
40kg/ 25kg

50-59 INTERMEDIATE
30kg/ 20kg

60+ RX
35kg/ 25kg

60+ INTERMEDIATE
30kg/ 20kg

SCALED OPTION
For intermediate only
Hanging Knee Raises

SCORE
Accumulate as many reps as possible in 7 minutes

MOVEMENT STANDARDS

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.
Athlete using fractional plates must complete snatch from below the knee cap

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.

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 22.4

Scorecard
WeTime Timing App

For Time – 16min cap

4 Rounds for time of:

60 Double Unders
15m Single-arm Overhead Dumbbell Lunge (7.5m out & 7.5m back)
15 Dumbbell Shoulder to Overhead (2 Dumbbells)

WEIGHTS

30-49 RX 
22.5kg/ 15kg Dumbbells

30-49 INTERMEDIATE 
15kg/ 10kg Dumbbells

RX 50-59
22.5kg/ 15kg Dumbbells

50-59 INTERMEDIATE 
15kg/ 10kg Dumbbells

60+ RX
15kg/ 10kg Dumbbells

60+ INTERMEDIATE   
10kg/ 5kg Dumbbells

SCALING OPTION
For intermediate only
120 Single Unders

SCORE
For time – 16 minute cap

MOVEMENT STANDARDS

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

SINGLE ARM OVERHEAD LUNGE 
The Lunge must be performed with the dumbbell in one hand and arm overhead
The forward stepping single arm overhead lunge requires the athlete to step forward with one leg while bending the trailing leg until the trailing knee touches the ground and then rise until both knees and hips are locked out before proceeding with the next lunge step.
The athlete is required to bring the trailing foot forward during the ascent.
A pause at the top of each repetition is not required.
The athlete must alternate the leading leg successively.
The set distance is 7.5 metres one way and 7.5 metres back, in this case a start and finish line must be measured and present.
The athlete will start with both feet behind the start line, both feet must completely pass the 7.5m line before turning around to complete the second 7.5m back. Both feet must completely pass the finish for the rep to count.
The rear knee must touch the ground on each repetition.

DOUBLE DUMBBELL SHOULDER TO OVERHEAD
A double dumbbell shoulder press, push press, push jerk or split jerk may be used here.
Each rep begins with the dumbbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
The elbow, shoulder, hips and knees must be fully extended, with the dumbbells finishing directly over the body with the feet in line for the rep to count.

MHQ 22.5

Scorecard
WeTime Timing App

For time – No Cap

Partitioned any way:
45 Pull-ups
45 Deadlifts

WEIGHTS

30-49 RX
100kg/ 70kg

30-49 INTERMEDIATE
80kg/ 50kg

50-59 RX
90kg/ 60kg

50-59 INTERMEDIATE
70kg/ 45kg

60+ RX
70kg/ 45kg

60+ INTERMEDIATE
50kg/ 35kg

SCALING OPTION
For intermediate only
Ring Rows

SCORE
For time – No cap

IMPORTANT NOTES
After the call of “3, 2, 1 … go,” the athlete may perform 45 pull-ups and 45 deadlifts.
Athletes may perform the movements in any order and the reps can be divided up in any manner.
There are no restrictions on the sequence or combinations of movements or their corresponding repetitions.
The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.
Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment.
Only after the call of “3, 2, 1 … go” may the athlete touch the pull-up bar or barbell and begin the workout.

MOVEMENT STANDARDS

PULL-UPS
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 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.

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 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

Video Submission rules can be found HERE

Scores due: April 17th @ 10pm

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