Masters Workouts Released

The format and workouts for the Masters competition have been released.

CrossFit just announced the events of the 2012 Reebok CrossFit Games Masters Competition.

Like last year, all eight divisions of the Masters compete in their own arena on Friday and Saturday. To start the weekend, the Masters will show their strength in a one-rep max shoulder to overhead. Later, they’ll take on cleans and heavy deadlifts mid-workout, and climb a 30-second Snatch Ladder.

Yet the events include far more than heavy lifts. Muscle-ups, dog sled pushes, shuttle runs, rope climbs, and a barrage of classic CrossFit movements will thoroughly test the competitors.

Like last year’s Games, athletes get points for their finishing order and the most points wins. The same 100-point scoring table will be used for most events. There will also be a 50-point scoring table for a few events. For full details, see the Scoring Page.

All athletes will compete through the end of Saturday. The top 12 athletes from each division will be invited to compete on Sunday morning. And, only the top six will enter the final event to fight for the title of fittest in their age group.

All these events are also posted on the Workout Page.

Friday

Shoulder to Overhead
Points Available: 50
Location: Masters Arena
Friday 8:30 a.m. – 12:30 p.m.

1 rep max Shoulder to overhead for load

Athletes will be ranked by load.

Time Cap: 2 minutes

After the 2 minutes, athletes will reset together for the Masters Triplet Event.

Masters Triplet
Points Available: 100

Four rounds for time of:
11’ Rope climb, 2 ascents
Shuttle Run
5 Front squats
Shuttle Run

Front Squat Loads:
Men 45-49 - 185 pounds
Men 50-54 - 165 pounds
Men 55-59 - 135 pounds
Men 60+ - 115 pounds
Women 45-49 - 135 pounds
Women 50-54 - 115 pounds
Women 55-59 - 95 pounds
Women 60+ - 65 pounds

Athletes will be ranked by time.

Time Cap: 8 minutes
_________________________________

Row-Clean-Burpee
Points Available: 100
Location: Masters Arena
Friday 2:00 – 4:30 p.m.

For time:
Row 1K
30 Cleans
50 Burpees

Clean Loads:
Men 45-54 - 135 pounds
Men 55+ - 115 pounds
Women 55-59 - 75 pounds
Women 45-49 - 95 pounds
Women 50-54 - 85 pounds
Women 60+ - 65 pounds

Athletes will be ranked by time.

Time Cap: 15 minutes

Saturday

Snatch Ladder
Points Available: 100
Location: Masters Arena
Saturday 8:30 – 10:10 a.m.

1-rep Snatch every 30 seconds with progressively heavier barbells

Double-under repetitions in the next rotation after athletes reach failure count as partial pounds.

Athletes will be ranked by the weight of their heaviest successful snatch.

Men 45-54 Weights (pounds) - 145, 155, 165, 175, 185, 195 ,200, 205, 210, 215, 220, 225, 230, 235, 240.

Men 55+ Weights (pounds) - 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195 ,200 ,205, 210, 215.

Women 45-54 Weights (pounds) - 80, 85, 90, 95, 100, 105, 110, 115, 120, 125, 130, 135, 140, 145, 150.

Women 55+ Weights (pounds) - 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125.
_________________________________

Masters Chipper
Points Available: 100
Location: Masters Arena
Saturday 12:55 – 6:15 p.m.

For time:
10 Deadlifts
20 Pull-ups
30 Box jumps
40 Kettlebell swings
50 Double-unders
40 Kettlebell swings
30 Box jumps
20 Pull-ups
10 Deadlifts

Deadlift Loads:
Men 45-49 - 275 pounds
Men 50-54 - 255 pounds
Men 55-59 - 245 pounds
Men 60+ - 225 pounds
Women 45-49 - 195 pounds
Women 50-54 - 175 pounds
Women 55-59 - 155 pounds
Women 60+ - 135 pounds

Box Heights:
Men 45-54 - 24 inch
Men 55+ - 20 inch step up
Women 45-54 - 20 inch
Women 55+ - 20 inch step up

Kettlebell Loads:
Men 45-54 - 53 pounds
Men 55+ - 44 pounds
Women 45-54 - 35 pounds
Women 55+ - 26 pounds

Athletes will be ranked by time.

Time Cap: 17 minutes

Sunday

Muscle-ups
Points Available: 50
Location: Stadium
Sunday 8:00 – 9:00 a.m.

Men 45-54 and Women 45-54
Complete as many Muscle-ups as possible in 2 minutes

Men 55+ and Women 55+
Complete as many Chest to bar pull-ups as possible in 2 minutes

If an athlete cannot complete any more muscle-ups or pull-ups but has time remaining, they may perform as many empty barbell snatches as possible to earn partial reps.

Athletes will be ranked by total reps completed.

Time Cap: 2 minutes

_________________________________

Masters Final
Points Available: 100
Location: Stadium
Sunday 9:00 – 10:30 a.m.

Three rounds for time of:
20 Wall ball shots
40’ Dog sled push

Wall Ball Loads:
Men 45-54 - 20 pounds
Men 55+ - 16 pounds
Women 45-54 - 14 pounds
Women 55+ - 12 pounds

Athletes will be ranked by time.

Time Cap: 9 minutes