Masters New Zealand 2023

Masters New Zealand 2023

Grippy 2023

Wod 3

AMRAP 15

20 Wall Balls

23 Power Snatches

20 Wall Balls

23 Shoulder To Overhead

20 Toes to Bar

23 Power Snatches

20 Toes To Bar

23 Shoulder To Overhead

20 Calorie Row

Score = Reps Completed

Tie Break = Is time taken at the end of the first set of Shoulder to Overhead

See table below if an Athlete chooses to do a different movement, there is a different rep scheme.  Once you start that movement you stay with that movement for the entire AMRAP.  

If choosing to do Knee Raises you MUST enter your score as Scaled rather than prescribed, this will automatically place you lower than those athletes who choose to do the harder movement of Toes To Bar.

*Males in the 60+ categories Scaled and Pro, may use a 9ft target.  All other Males to 10ft Target

Females 9ft Target all categories.

Equipment

Timer

Rig

Barbell

Bumper Plates

Clips

Wall Ball

Rower

Flow

At the start of 00:00 the Athlete will work through in a chipper style and complete 20 Wall Balls.  Once finished the 20th Rep, the Athlete then moves to the barbell and completes 23 Power Snatches, then coming back to start a set of 20 Wall Balls.  On completing the 20th rep of the Wall Ball, the athlete will move back to the barbell for 23 reps of Shoulder To Overhead.  When the final rep of STO is complete, record the tie break time. The athlete moves to the rig and will complete TTB for 20 reps.  Then move to a second set of 23 Power Snatches, then a second set of 20 TTB reps, before moving back to the final barbell movement of the round, they will do Shoulder to Overhead for 23 reps.  Once the final STO rep is complete, the athlete will do 20 calories on the rower before starting the round again and continue through until 15:00. Score is reps completed in 15:00.

Movement Description

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 same time inside the hands. At the start of each rep, the arms must be fully extended with feet off the ground, and the feet must be brought back behind the bar and the rest of the body, before commencing 2nd rep. 

KNEE RAISES 

Athletes must start from full hang to having the knees come up at the same time above the crease of the hip. At the start of each rep, the arms must be fully extended with feet off the ground, and the feet must be brought back BEHIND the bar and the rest of the body, before commencing 2nd rep. 

SIT UPS 

Ab-mat is permitted. Athlete begins on the floor, sitting up with the feet together. Descending back into the sit-up the athletes hands MUST touch the floor behind the head. Sitting up the athlete MUST then touch the ground with both hands in FRONT of the toes and shoulders past the hip crease.  The Athlete is not permitted to use hands on legs to assist with the sit up. The sit up is complete as a rep when the ground has been touched in front of the toes.

POWER SNATCH 

The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. The barbell must be received in the overhead position with the full lockout with the hips, knees and arms fully extended, and the bar directly over the middle of the body. 

SHOULDER TO OVERHEAD

The barbell begins on the ground and the athlete must lift the barbell up to the front rack position first before the first rep starts. Shoulder to Overhead may be push press, push jerk, split jerk or strict press is allowed. With the barbell in the overhead position, the arms, knees and hips must be completely open with the barbell in control for the rep to count.

WALL BALL 

The wall ball must start in the bottom of a squat, and the hip crease must be below the knee cap. In one motion the legs extend and the wall ball is thrown to hit the required target. With the measured target, the rep is complete when the ball is OVER the line. If the ball hits low or does not hit the wall, it is a no rep. Catching the ball bouncing off the floor is not permitted. Females 9 foot target and Males 10 foot target.

60+ categories in Scaled and Pro Males may use a 9 foot target.

Masters New Zealand 2023

How Fast Can You Go

Workout 1

3 sets 

3 Minutes time cap per set

Rest 1 minute between sets

- 20 Alternative Dumbbell Snatch  

- 20 Lateral Burpees Over Dumbbell

Score = Slowest set

All scaled athletes and pro 55-59,  60+ have reduced reps.

Example

Set 1 02:34

Set 2 02:45 = Score as this is the slowest of the sets.

Set 3 02:42

Flow:

Set timer to 11 mins.

On the start of 00:00, the athlete picks up the dumbbell and snatches to overhead, with full lockout of arm, hips and legs, the dumbbell then returns to the ground.  The dumbbell maybe switched to the alternative hand, once lockout overhead is achieved, this may be done on the descent to the ground or on the ground.  BOTH dumbbell heads must touch the ground for the rep to count.

Once 20 reps have been completed, the athlete will move to lateral burpees over the dumbbell.  The feet must pass OVER the dumbbell not behind or in front. The athlete will complete 20 reps of lateral burpees and time recorded.  The athlete will rest for 1 minute between minutes 3 and 4 before repeating the set in the next 3 minute time cap between minutes 4-7, rest again between minutes 7-8  and repeat for the 3rd and final time in minutes 8-11. 

If the athlete finishes before the 3 min time cap, they will earn extra rest and start the next set after the full 1 minute rest period.

If the athlete does not finish the required workload - 1 sec will be added to the set time.  Example  - if 3 lateral dumbbell burpees left time recorded 3:03

Movement Standards

DUMBBELL SNATCH:

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. The dumbbell must be lifted overhead in one motion. Athletes must alternate arms after each repetition and may not alternate hands 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. 

LATERAL BURPEES OVER DUMBBELL

The burpee starts, when the athlete is adjacent to the dumbbell, they step or jump the feet backwards. The chest must touch the ground at the bottom of the movement. The athlete returns their feet to the dumbbell and proceeds to either step or jump over the dumbbell.  The rep is completed when both feet are on the other side of the dumbbell. The jump or step OVER the dumbbell not in front or behind. The same movement is repeated on the other side of the dumbbell. Full extension is not required when moving over the dumbbell.

Masters New Zealand 2023

Game Plan

Workout 2

PART A

EMOM (3)

At the start of each min incl 00:00

12 Box Jump Overs 

Max Effort 10 M shuttles (5M out/ 5M back)

REST
03:00 - 05:00

PART B

05:00 - 10:00

2 rep max Hang clean.

Score = Combined total of all three sets of completed 10M shuttle runs will be added to your total load lifted in the 2 rep max hang clean.

Example 

Part A

Set 1 = 5.5 10M Shuttle runs completed 

Set 2 = 6 10M shuttle runs completed

Set 3 = 4.5 10M Shuttle runs completed

PART A -Total shuttle runs completed = 15 (half reps are NOT added together)

+

PART B - Heaviest 2 Rep Max successfully lifted = 60kg

SCORE = PART A + PART B Score to be entered = 75kgs

The 12 box jumps do not get added to the total.

All pro divisions must jump over except pro’s 55-59 and 60+ who have the choice to jump or step - once you start the minute - you must stay with either jump or step in that set. 

All scaled divisions may step up and over.

Box Height

Males =  24”   Scaled 55-59, 60-64, and 65+and PRO 60+ may drop box to 20”

Females  = 20”

Equipment Needed

Box 

Barbell

Bumper Plates

Barbell clips

Cones to mark 5M shuttle lines

Flow:

Timer set to 10:00 min running clock:

At 00:00 the athlete will commence the first of 3 sets with a buy-in of 12 box jump overs followed by remaining time to get maximum effort 10M shuttle runs performed in 5M increments within 01:00. At the 01:00 the athlete will start the second set of 12 box jump overs straight into maximum effort 10M shuttle runs until the 02:00 mark when they will complete the final set of 12 box jump overs and maximum effort 10 M shuttles until the 03:00 time cap.  The athlete will then rest until the 05:00 mark when they will move into PART B.  They will have 5 minutes until 10:00 Time Cap to establish a successful 2 rep max hang clean. 

Movement Descriptions:

BOX JUMP OVERS

The movement starts with the athlete standing in front of the box with both feet on the ground. The athlete must then jump onto the box with a two feet take off and land on the box with two feet. Scaled athletes are allowed to step onto the box. Both feet must be on top of the box at the same in both Pro and Scaled divisions. Full extension of shoulders, hips and knees is not required. The rep is complete when the athlete lands on the other side of the box.  Athletes may jump or step off the box.  Females 20” and **Males 24”. 

**Scaled male athletes in age divisions 55-59, 60-64, 65+ and also Pro 60+ may lower the box to 20”

Pro 60+ athletes may choice to step up or  jump, but once the clock has started they must stay with that movement for the minute

SHUTTLE RUNS

The 10 metre shuttles must be performed in 5 metre increments - 5M out and 5M back = 1 rep.

BOTH hands must touch the ground at the end of the 5M increments and feet must pass over the 5M before returning to complete 1 rep of the 10M shuttle. 

HANG CLEAN

The hang clean may be performed as a power or squat clean. The barbell starts on the ground and must be deadlifted into full extension before the movement is to start anywhere above the knee. The barbell is then cleaned into the front rack position with elbows extended in front of the bar. WIth the knees and hips in a locked out position. The barbell will return to above the knees before the next rep commences.

 Once the barbell is lifted from the ground into the hang position above the knee, the barbell may not be reset on the ground between 2 cleans.  

The barbell may be loaded with their first weight attempt.  Barbell clips must be used.  Only the athlete may change their weights.  If a lift is unsuccessful the athlete may drop their weight. Any fraction plates may be used.

Masters New Zealand 2023

Wod 4

Need For Speed

6 Rounds For Time 

No Time Cap

8 Overhead Squats

8 Pull Ups

30 Dubs

SOME age categories and divisions have an option for a different movement with a different rep range.  Once you start the Workout you MUST stay with that movement for ALL 6 Rounds.

Pro Athletes 

35-44 will do as prescribed

45-54 will do OHS, but have the choice of Pull-Ups OR Ring Rows

55-59 will have the choice of OHS or FS BUT the FS is a heavier weight if chosen, then you have the choice of Pull-Ups OR Ring Rows, then the choice of Double Unders OR Singles.  

60+ will have the choice of OHS or FS BUT the FS is a heavier weight if chosen, then you have the choice of Pull-Ups OR Ring Rows, then the choice of Double Unders OR Singles. 

Scaled Athletes

All Scaled athletes will do Front Squats.

35-54 -  will have the choice of Pull-Ups OR Ring Rows, then the choice of Double Unders OR Singles. 

55-64 -   will  have the choice of Pull-Ups OR Ring Rows, then perform 50 Singles.  

65+ will do 8 Front Squats, 8 Ring Rows and 50 Singles each reps.

Equipment

Timer

Barbell

Bumper Plates if needed

Clips

Rig

Skipping Rope

Judge

Flow 

With the timer set 00:00, the athlete will perform the first of the 6 rounds, starting at the Barbell, the athlete will lift the Barbell from the ground to an overhead position by clean then jerk of any style or snatch and start the first rep of the Overhead Squat for 8 reps, a squat snatch is permitted for the first rep.  Once completed the athlete will move to the rig and start their 8 Pull Ups before moving onto the final movement of 30 Double Unders.  Once finished they will repeat all movements for five rounds.  Tie Break Time is to be taken at the end of the 3 round of double unders.  Score is Time is taken on the completion of the 6th set of Double Unders. There is no time cap.

Movement Description

SHOULDER TO OVERHEAD

The barbell begins on the ground and the Athlete must lift the barbell up to the overhead position, permitted to snatch, clean and jerk (may be power clean, squat clean, jerk maybe push press or split jerk - strict press is allowed also). At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the arms, knees and hips must be completely open with the barbell in control.

FRONT SQUAT 

The barbell begins in the front rack position to start the movement. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open in full extension with the barbell in control. 

PULL-UPS 

This is a standard chin-over-bar pull up. Dead hand, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. 

RING ROWS 

Start with feet directly beneath the rings. Set the rings up between chest and belly button height. Grab the rings and extend your arms fully creating a 45 degree angle between yourself and the floor. From this position keeping your midline locked in, pull yourself up so the rings touch your armpits. From here recoil back down extending your arms back down to the starting position.

DOUBLE UNDER 

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. 

SINGLE SKIPS 

The rope passes once under the feet for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.