MastersHQ CrossFit® Championship Online Qualifier 2022

MHQ 22.1 

Workout 1

For time - 17min cap

3 rounds

20 wall ball

20 DB snatch

10 burpee box jump overs 20/24"

Immediately into

60 wall ball

60 DB snatch

30 burpee box jump overs 20/24"

30-59 RX/INTERMEDIATE
Dumbbell 15/22.5kg
Wall ball 6/9kg, 9/10ft

30-59 SCALED OPTION
Dumbbell 10/15kg
Wall ball 3/6kg, 9/10ft

60+ RX / INTERMEDIATE
Dumbbell 10/15kg
Wall ball 3/6kg, 9ft for F/M

60+ SCALED OPTION
Dumbbell 5/10kg
Wall ball 3/6kg, 9ft for F/M

MHQ 22.2

Workout 2 - Part A

24 min running clock

0-12mins

Buy in - 6 wall walks

then

3 rounds

270/300m row

10 clean and jerks

then

Cash out – 6 wall walks

12-24mins

Workout 2 - Part B

Max weight

5RM squat clean thruster

(not touch and go)

RX

30-49 
Barbell 35/50kg
Wall walk mark 30cm

50-59
Barbell 30/40kg
Wall walk mark 30cm

60+
Barbell 25/30kg
Wall Walk to the 60cm mark
 Power Clean, Squat then Jerk is permitted

INTERMEDIATE

30-49
Barbell 30/45kg
Wall walk mark 30cm

50-59
Barbell 25/35kg
Wall walk mark 30cm

60+
Barbell 20/30kg
Wall Walk to the 60cm mark
 Power Clean, Squat then Jerk is permitted

SCALED OPTION

30-59
Barbell 25/35kg
Wall Walk to the 60cm mark

60+
Barbell 20/30kg
18 plank to push up
 Power Clean, Squat then Jerk is permitted

MHQ 22.2b

Workout 2 - Part B

12-24mins

Max Weight

5RM squat clean thruster

(Not touch and go)

60+
 Power Clean, Squat then Jerk is permitted

MHQ 22.3

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:

RX 30-49 years 50kg/ 35kg

Intermediate 30-49 years 40kg/ 25kg

RX 50-59 years 40kg/ 25kg

Intermediate 50-59 years 30kg/ 20kg

RX 60+ years 35kg/ 25kg

Intermediate 60+ years 30kg/ 20kg

*scaling option for intermediate - Hanging Knee Raises

MHQ 22.4

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:

RX 30-49 years 22.5kg/ 15kg Dumbbells

Intermediate 30-49 years 15kg/ 10kg Dumbbells

RX 50-59 years 22.5kg/ 15kg Dumbbells

Intermediate 50-59 years 15kg/ 10kg Dumbbells

RX 60+ years 15kg/ 10kg Dumbbells

Intermediate 60+ years 10kg/ 5kg Dumbbells

*scaling option 120 Single Unders

MHQ 22.5

For time - No cap

Partitioned any way:

45 Pull-ups

45 Deadlifts

Weights:

RX 30-49 years 100kg/ 70kg

Intermediate 30-49 years 80kg/ 50kg

RX 50-59 years 90kg/ 60kg

Intermediate 50-59 years 70kg/ 45kg

RX 60+ 70kg/ 45kg

Intermediate 60+ 50kg/ 35kg

*Scale option Ring Rows

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.