Masters Of The Midway: Individual 2021

11-9-7-5-3-1

Thrusters

*30 Double/Single Unders after each round.

*The workout finshes with 30 Double/Single Unders.

*RX - Will perform Double Unders.

*Scaled - Will perform Single Unders.

*55+ - Will perform Double Unders.

35 -49 RX 115/80

35-49 Scaled 95/65

50-54 Rx 95/75

50-54 Scaled 75/55

55+ 95

For Time (9:00 CAP):

4 Rounds

8 Hang Squat Cleans

6 Toes - 2 - Bar

4 Lateral Bar Hop Burpees

Then,

20 Calorie Row

*Tie Breaker: Completed time of the 4 Rounds

Male RX:

35-39: 95

40-44: 95

45-49: 95

50-54: 75

55+: 75

Female Rx:

35-39: 65

40-44: 65

45-49: 65

50-54: 55

55+: 55

Male Scaled:

35-39: 75

40-44: 75

45-49: 75

50-54: 65

55+: N/A

Female Scaled:

35-39: 55

40-44: 55

45-49: 55

50-54: 45

55+: N/A

STANDARDS WOD 1

Hang Squat Clean. The barbell will begin on the ground. At the start of the WOD and until it is complete the athlete is required to perform a deadlift followed by a hang squat clean for the first rep and anytime the barbell is dropped until all reps have been completed. You may not squat clean the first rep. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Toes-To-Bar. In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Athletes may wear hand protection (gymnastics style grips, gloves, etc.), but they may not tape the bar. Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Knee Raises (Scaled  ONLY). Scaled athletes will perform hanging knee-raises. In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted. The rep is credited when the knees are above the height of the hips. 

Lateral Bar Hop Burpees. The burpee must be performed laterally to the barbell. The athlete will jump (scaled and 55+ may step) their feet back so that they are laying on the ground. The athlete must be lying on the ground before they can jump up and over the barbell. The athlete’s chest and thighs must touch the ground at the bottom. The athletes must jump (scaled and 55+ may step) over the barbell. Single-legged jumping is permitted for both Rx and Scaled. Stepping  over the bar is ONLY permitted for scaled divisions & 55+. The rep ends when the athlete lands on the opposite side of the barbell. Both feet do not have to land at the same time for the rep to count.

Calorie Row. The monitor on the rower will be set to zero at the beginning of the row. The athlete may have assistance turning the monitor on. The athlete must stay seated on the rower until the monitor reads 20 calories.

AMRAP in 5:00

3-6-9-12…

Box Jump Overs

DB Snatch

*Each round will increase by 3 reps.

*All Men will use 24 inch box.

*All Women will use a 20 inch box.

*Rx - REQUIRED to jump up and over the box.

*Scaled - May perform Box Jump-Overs or Box Step-Overs.

*Masters 55+ - May perform Box Jump-Overs or Box Step-Overs.

Male RX: 
35-39: 50

40-44: 50 

45-49: 50

50-54: 50

55+: 35

Male Scaled:

35-39: 35

40-44: 35

45-49: 35

50-54: 35

55+: N/A

Female Rx:
35-39: 35

40-44: 35 

45-49: 35

50-54: 35 

55+: 20

Female Scaled:

35-39: 20

40-44: 20

45-49: 20

50-54: 20

55+: N/A

STANDARDS WOD #2

Dumbbell Power Snatch. The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes do not need to alternate arms after each repetition and may alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. 

*DB Power Snatches do not need to be alternating.

Box Jump-Overs. All RX athletes are required to jump. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. Scaled and Masters 55+ may perform either Box Jump-Overs or Box Step-Overs.

Box Step-Overs (Scaled and Masters 55+ ONLY).There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. Scaled and Masters 55+ may perform either Box Jump-Overs or Box Step-Overs.

*ALL MEN WILL USE A 24 INCH BOX.

*ALL WOMEN WILL USE A 20 INCH BOX.

WOD #3

7:00 AMRAP

15 Deadlifts

10 Shoulder - 2 - OH

5 Pull Ups

*Scaled - Will perform Jumping Pull-Ups.

*55+ - Will perform Pull-Ups.

Male RX:

35-39: 135

40-44: 135

45-49: 135

50-54: 115

55+: 115

Male Scaled:
35-39: 115

40-44: 115

45-49: 115

50-54: 95

55+: N/A

Female Rx:

35-39: 95

40-44: 95

45-49: 95

50-54: 75

55+: 75

Female Scaled:
35-39: 75

40-44: 75

45-49: 75

50-54: 65

55+: N/A

STANDARDS #3

Deadlift. This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing. You must complete all 15 Deadlifts before beginning Shoulder - 2 - Overhead. You may not perform a Power Clean on the 15th rep. It will result in a no rep.

Shoulder - 2 - Overhead. Every rep begins with the barbell at the shoulders. Shoulder Press, Push Press, Push Jerk, or Split Jerk are all permitted . Dropping from overhead is acceptable, but the bar must settle on the ground before the next rep. The rep is credited when: The barbell is at full lockout overhead, with the hips, knees, and arms fully extended. The barbell is directly over or slightly behind the middle of the body. 

*Note: If a split-style lift is used, both feet must be brought back in line to finish the rep.

Chin-Over-Bar Pull-Ups. This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar.

Jumping Chin-Over-Bar Pull-Ups (SCALED ONLY). For jumping pull-ups, the bar will be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand and mixed grips are all permitted. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar.