Regional & Qualifier Workouts

2016 CrossFit Games

Following the 2016 Open, the top-200 Masters athletes worldwide in each age division were automatically invited to compete in the Masters Online Qualifier. In this competition, Masters athletes submitted scores and/or videos for four additional workouts.

The Online Qualifier workouts were released on Thursday, April 21, 2016, at 5 p.m. PT. Masters athletes had until Monday, April 25, 2016, at 5 p.m. PT, to submit their scores.

Masters athletes had five scores tabulated in order to determine their final rank in the Online Qualifier: four scores from the Online Qualifier workouts and one score based on their finish in the Open.

  • Workout Description & Scorecard

    Event 1

    • The athlete may begin the workout seated on the rower, but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. The athlete or the judge may reset the monitor. The athlete must remain seated with their hands on the handle until the monitor displays the calories required for the round they are completing.
    • This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed if the bar is taken from the ground. Using a ball, box or other object to check for proper depth is not allowed.
    • The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    Video Submission Standards

    Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

    Event 1 Variations

    40-44
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    45-49
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    50-54
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    55-59
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 75 lb.
    Women use 55 lb.

    60+
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 75 lb.
    Women use 55 lb.

  • Workout Description & Scorecard

    Event 2

    • This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.
    • Starting from the ground, the barbell is lifted until the hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

    1-rep-max deadlift

    No time cap

    Video Submission Standards

    Prior to starting or after successfully completing the lift, film the plates and barbell so the loads can be seen clearly. Prior to each lift, the athlete must clearly state the weight being attempted.  

    This workout also requires a weigh-in, which may be completed prior to or after the lift. For the weigh-in procedure, shoes, weight belts and knee sleeves may be removed prior to recording body weight. Place the scale on a hard, even surface. Zoom in to show that the scale, whether digital or analog, is set to zero. Then show the athlete stepping onto the scale. You may need to zoom in and zoom out to show the athlete on the scale and the scale’s reading of the athlete’s weight.

    Video submissions for this workout must display the heaviest successful deadlift, the plates and bar used and the weigh-in procedure in one uncut and unedited clip. Shoot the video from an angle so the exercise can be clearly seen meeting the movement standards.

     

    Event 2 Variations

    All Divisions
    1-rep-max deadlift

    No time cap

  • Workout Description & Scorecard

    Event 3

    • 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.
    • The bottom position for both the chest-to-bar pull-up and chin-over-the-bar pull-up is the same. The athlete must hang from the pull-up bar with arms fully extended and the feet off the ground. Dead hang, kipping or butterfly pull-ups are allowed as long as all requirements are met.
    • At the top of the chest-to-bar pull-up the chest must clearly come into contact with the bar below the collarbone.
    • For Masters 55+, at the top the chin must break the horizontal plane of the bar.
    • Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean.
    • The bar may not be lowered past the knee after it has been deadlifted. If continuous reps are performed, the arms must reach full extension in the bottom of the hang position. Power cleaning the barbell from the ground in one continuous motion is not permitted. Any variation of the hang clean is acceptable (power, squat, split or muscle), as long as the above requirements are met.
    • The rep is complete when the athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended, before the repetition is counted.

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chest-to-bar pull-ups
    5 hang power cleans

    Men use 155 lb.
    Women use 105 lb.

    Video Submission Standards

    Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

    Event 3 Variations

    40-44

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chest-to-bar pull-ups
    5 hang power cleans

    Men use 155 lb.
    Women use 105 lb.

    45-49

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chest-to-bar pull-ups
    5 hang power cleans

    Men use 155 lb.
    Women use 105 lb.

    50-54

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chest-to-bar pull-ups
    5 hang power cleans

    Men use 155 lb.
    Women use 105 lb.

    55-59

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chin-over-bar pull-ups
    5 hang power cleans

    Men use 135 lb.
    Women use 95 lb.

    60+

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chin-over-bar pull-ups
    5 hang power cleans

    Men use 115 lb.
    Women use 75 lb.

  • Workout Description & Scorecard

    Event 4

    • Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs must touch the ground at the bottom.
    • The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping, landing or stepping over is not permitted. If standard-sized bumper plates are not used on the overhead squat, or your division allows for an empty barbell, a separate barbell loaded with standard-sized bumper plates must be set up to jump over during the burpees.
    • The next rep will begin on the opposite side facing the barbell.
    • For the overhead squat, the hip crease must be below the top of the knees in the bottom position. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
    • The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Use of a rack is not permitted.
    • In the muscle-up, the athlete must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and both feet off the ground.
    • A the top, the elbows must be fully locked out while the athlete supports himself or herself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. The heels may not rise above the bottom of the rings during the kip. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. Athletes must pass through some portion of a dip to lockout over the rings
    • The dip begins and ends with the athlete in a support position above the rings with the elbows fully locked out. Kipping the dip is acceptable.
    • In the bottom position, the shoulder must pass below the top of the elbow and the hips must travel below the rings. If the hips remain in-line horizontally with the rings, it is a no rep.

    For time:
    55 burpees
    34 overhead squats
    21 muscle-ups

    Men use 95 lb.
    Women use 65 lb.

    Time Cap: 20 minutes

    Video Submission Standards

    Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

    Event 4 Variations

    40-44

    For time:
    55 burpees
    34 overhead squats
    21 muscle-ups

    Men use 95 lb.
    Women use 65 lb.

    45-49

    For time:
    55 burpees
    34 overhead squats
    21 muscle-ups

    Men use 95 lb.
    Women use 65 lb.

    50-54

    For time:
    55 burpees
    34 overhead squats
    21 muscle-ups

    Men use 95 lb.
    Women use 65 lb.

    55-59

    For time:
    55 burpees
    34 overhead squats
    21 ring dips

    Men use 75 lb.
    Women use 55 lb.

    60+

    For time:
    55 burpees
    34 overhead squats
    21 ring dips

    Men use 65 lb.
    Women use 45 lb.

    *2nd bar required for burpees