Masters HQ Semi Final - NTH QLD

Onsite Competition for Individuals

Event description

 

'Stage 2' of the MastersHQ Series

THE SEMI FINAL!

Programmed by:

RAW STRENGTH & CONDITIONING

Proudly Sponsored by:

THE WODLIFE, SMAI, TRUE PROTEIN BLUE DINOSAUR, ANGRY CALF, RXD REPAIR

Powered by:

Fitaid

 


Dates and Locations:

NTH QLD - Saturday 7th July @ Take Charge

ACT - Saturday 14th July @ RIVFIT 2650

VIC - Sunday 15th July @ South Wharf

NSW -  Sunday 15th July @ Origin

TAS - Sunday 15th July @ Agema

STH QLD - Sunday 15th July @ TBC

WA - TBC

SA - Online Submission (2nd-9th July)

or invite to State of choice 

NT - Online Submission  (2nd-9th July)

or invite to State of choice 

NZ - Online Submission  (2nd-9th July)

or invite to State of choice 

SOUTHEAST ASIA - TBC

USA - Online Submission  (2nd-15th July) 

CANADA - Online Submission (2nd-15th July)  

SOUTH AFRICA - Online Submission (2nd-15th July) 

 


Registration fee includes:

- Entry into the Semi Final!
- Semi finalist T-Shirt/Singlet!
- Medals and prizes for all podium finishers
- Epic day surrounded by other incredible MHQ athletes!!
- The opportunity to qualify for the MastersHQ Series Final!!

AUSTRALIA - Top 2 men and women in each age division and category advance to the 2 day MastersHQ Final held on OCT 6th and 7th in Sydney Australia

SOUTHEAST ASIA - Top 2 men and women in each age division and category advance to the 2 day MastersHQ Final, Date and Location TBC

ALL OTHER COUNTRIES WILL RECEIVE A SPECIAL INVITE TO JOIN AUSTRALIA OR SOUTHEAST ASIA    IN THE FINAL

 

Emails will be sent out from your State/region representative with all necessary details 

 

Registration Closes:

28th June 2018 @ 10:00pm EST

Scoring: For Weight: Heavier is Better

The Beep Test is the standard multi- stage fitness test.

The following is the official recording use for Masters HQ Semi Final 2018 Event 1
 https://www.youtube.com/watch?v=e0U_yQITBks

 

MOVEMENT STANDARDS FOR EVENT 1:

Athletes are lined up on cones 20m apart. Listening to the cadence of the beeps the athlete runs to the other end. ONE foot is required to cross OR touch the marker/ tape at the other end.

Athletes are allowed ONE warning for not reaching the marker and given ONE chance to get back into cadence. When an athlete can no longer keep up with the cadence and fails to make the line in time, the workout is over and a score is recorded.

For automated scoring purposes, this workout will be scored as 'for weight' so for example a score of 8.7 will be submitted as 8.7kgs and will be scored higher on the leaderboard than 6.7kgs

Scoring: For Time: Fastest is Better | Time Cap: 12

THIS IS FOR EVENT 2A ONLY!  Please use EVENT 2B to log 2B scores and 2C to log 2C scores!

 

EVENT 2 - 20 MIN CLOCK

2A: 0-12 MIN

300/250m Row
10 Burpees over rower
200m Row
20 Burpees over rower

In remaining time of the 12 MIN complete..

2B: 1 RM Squat Clean

12-15 MIN: REST and change weight to 75% 1RM from 2B

2C: 15-20 MIN - Max Squat Clean Reps @ 75% 1RM

MOVEMENT STANDARDS FOR EVENT 2:
0-12 MINS: Athletes will be standing BEHIND their rower. On the call of 3, 2, 1 go the athletes will move forward and begin their row. An athlete may NOT leave the seat or touch the foot straps until their desired distance is shown on the screen. The judge MUST note the final distance ticked over on the rower screen as reference for row number two.

At completion of row 1, the athlete will perform the required number of burpees. These burpees require the chest to touch the ground each rep. You may get over the rower ANYWAY you chose and fac ANY direction you chose. You may, jump, step, skip etc.

When the first lot of burpees are complete the athlete starts their second row. The judge lets the athlete know what they need to row to by performing a simple calculation of adding the meters to final meters from row 1 tick over. Athletes are NOT to touch screens. The judge will not have time to reset the rower computer as they are counting burpee reps. Complete the row as above not coming off the rower seat or touching foot straps until meters have been achieved.

The athlete will then perform their final burpees over rower for a time.

IN THE TIME REMAINING FROM 12 MINS THE ATHLETE COMPLETES 2B.

In time remaining from the 12min cap the athlete has unlimited attempts within the time frame to establish a 1RM squat clean. The heaviest lift is recorded.

THE BAR MUST BE EMPTY to start your lifts and collars must be on the bar to be successful.

The Squat Clean is a regular squat clean, however the movement standards simply require the athlete to pass through a squat and stand tall to complete the rep. This means a power clean and front squat is allowed. A rep is given when the athlete has knees and hip extended and elbows in front of the bar. HOWEVER no hang clean variants are permitted. The bar must start on the ground and continue to travel up and not stop below the hip for a second attempt. If A lift is missed it must be re started from the ground

A lift MUST be started before the sounding of the 12min beep/time. If a weight has started to move ie been pulled from the ground the athlete may finish the lift.

Weight increments can ONLY go up in 2.5kg lots ie 1.25kg a side. 70, 72.5, 75kg et etc

At the 12mins mark time is called and scores recorded.

12-15 MINS IS REST and athletes are to change plates and judges are to check but not touch the bar.

2C: 15-20 MINS - Max squat cleans @ 75% of 1RM from 2B 
A table has been created for the judges to tell the athletes the amount they need to load on the bar. Weights have been pre rounded to avoid confusion. Don’t argue with the rounding. It is what it is- rounding table will be available prior to competition

 

The max reps squat cleans are to the movement standard above. A last lift is acceptable if started before the 20min cut off.

Scoring: For Weight: Heavier is Better

THIS IS FOR EVENT 2B ONLY - Please use EVENT 2A to log 2a scores and Event 2C to log 2C scores!

EVENT 2 - 20 MIN CLOCK

2A:0-12 MIN

300/250m Row
10 Burpees over rower
200m Row
20 Burpees over rower

In remaining time of the 12 MIN complete..

2B: 1 RM Squat Clean

12-15 MIN: REST and change weight to 75% 1RM from 2B

2C: 15-20 MIN - Max Squat Clean Reps @ 75% 1RM

MOVEMENT STANDARDS FOR EVENT 2:
0-12 MINS: Athletes will be standing BEHIND their rower. On the call of 3, 2, 1 go the athletes will move forward and begin their row. An athlete may NOT leave the seat or touch the foot straps until their desired distance is shown on the screen. The judge MUST note the final distance ticked over on the rower screen as reference for row number two.

At completion of row 1, the athlete will perform the required number of burpees. These burpees require the chest to touch the ground each rep. You may get over the rower ANYWAY you chose and fac ANY direction you chose. You may, jump, step, skip etc.

When the first lot of burpees are complete the athlete starts their second row. The judge lets the athlete know what they need to row to by performing a simple calculation of adding the meters to final meters from row 1 tick over. Athletes are NOT to touch screens. The judge will not have time to reset the rower computer as they are counting burpee reps. Complete the row as above not coming off the rower seat or touching foot straps until meters have been achieved.

The athlete will then perform their final burpees over rower for a time.

IN THE TIME REMAINING FROM 12 MINS THE ATHLETE COMPLETES 2B.

In time remaining from the 12min cap the athlete has unlimited attempts within the time frame to establish a 1RM squat clean. The heaviest lift is recorded.

THE BAR MUST BE EMPTY to start your lifts and collars must be on the bar to be successful.

The Squat Clean is a regular squat clean, however the movement standards simply require the athlete to pass through a squat and stand tall to complete the rep. This means a power clean and front squat is allowed. A rep is given when the athlete has knees and hip extended and elbows in front of the bar. HOWEVER no hang clean variants are permitted. The bar must start on the ground and continue to travel up and not stop below the hip for a second attempt. If A lift is missed it must be re started from the ground

A lift MUST be started before the sounding of the 12min beep/time. If a weight has started to move ie been pulled from the ground the athlete may finish the lift.

Weight increments can ONLY go up in 2.5kg lots ie 1.25kg a side. 70, 72.5, 75kg et etc

At the 12mins mark time is called and scores recorded.

12-15 MINS IS REST and athletes are to change plates and judges are to check but not touch the bar.

2C: 15-20 MINS - Max squat cleans @ 75% of 1RM from 2B 
A table has been created for the judges to tell the athletes the amount they need to load on the bar. Weights have been pre rounded to avoid confusion. Don’t argue with the rounding. It is what it is- rounding table will be available prior to competition

 

The max reps squat cleans are to the movement standard above. A last lift is acceptable if started before the 20min cut off.

Scoring: For Repetitions: More is Better

THIS IS FOR EVENT 2C ONLY - Please use EVENT 2A to log 2a scores and Event 2B to log 2B scores!

EVENT 2 - 20 MIN CLOCK

2A:0-12 MIN

300/250m Row
10 Burpees over rower
200m Row
20 Burpees over rower

In remaining time of the 12 MIN complete..

2B: 1 RM Squat Clean

12-15 MIN: REST and change weight to 75% 1RM from 2B

2C: 15-20 MIN - Max Squat Clean Reps @ 75% 1RM

MOVEMENT STANDARDS FOR EVENT 2:
0-12 MINS: Athletes will be standing BEHIND their rower. On the call of 3, 2, 1 go the athletes will move forward and begin their row. An athlete may NOT leave the seat or touch the foot straps until their desired distance is shown on the screen. The judge MUST note the final distance ticked over on the rower screen as reference for row number two.

At completion of row 1, the athlete will perform the required number of burpees. These burpees require the chest to touch the ground each rep. You may get over the rower ANYWAY you chose and fac ANY direction you chose. You may, jump, step, skip etc.

When the first lot of burpees are complete the athlete starts their second row. The judge lets the athlete know what they need to row to by performing a simple calculation of adding the meters to final meters from row 1 tick over. Athletes are NOT to touch screens. The judge will not have time to reset the rower computer as they are counting burpee reps. Complete the row as above not coming off the rower seat or touching foot straps until meters have been achieved.

The athlete will then perform their final burpees over rower for a time.

IN THE TIME REMAINING FROM 12 MINS THE ATHLETE COMPLETES 2B.

In time remaining from the 12min cap the athlete has unlimited attempts within the time frame to establish a 1RM squat clean. The heaviest lift is recorded.

THE BAR MUST BE EMPTY to start your lifts and collars must be on the bar to be successful.

The Squat Clean is a regular squat clean, however the movement standards simply require the athlete to pass through a squat and stand tall to complete the rep. This means a power clean and front squat is allowed. A rep is given when the athlete has knees and hip extended and elbows in front of the bar. HOWEVER no hang clean variants are permitted. The bar must start on the ground and continue to travel up and not stop below the hip for a second attempt. If A lift is missed it must be re started from the ground

A lift MUST be started before the sounding of the 12min beep/time. If a weight has started to move ie been pulled from the ground the athlete may finish the lift.

Weight increments can ONLY go up in 2.5kg lots ie 1.25kg a side. 70, 72.5, 75kg et etc

At the 12mins mark time is called and scores recorded.

12-15 MINS IS REST and athletes are to change plates and judges are to check but not touch the bar.

2C: 15-20 MINS - Max squat cleans @ 75% of 1RM from 2B 
A table has been created for the judges to tell the athletes the amount they need to load on the bar. Weights have been pre rounded to avoid confusion. Don’t argue with the rounding. It is what it is- rounding table will be available prior to competition

 

 

The max reps squat cleans are to the movement standard above. A last lift is acceptable if started before the 20min cut off.

Scoring: For Time: Fastest is Better | Time Cap: 10

EVENT 3 - FOR TIME (10 MIN CAP)

21 - 15 - 9: Bench Press 60/40kg 
1min - 45sec - 30sec: HS Hold against wall/ Box Hold

Age

RX

OPEN

30-45

60/40kg
HSH

50/35kg
30” Box Hold

45-55

50/35kg
HSH

40/30kg
24” Box Hold

55+

40/30kg
30” Box Hold

30/20kg
20” Box Hold

MOVEMENT STANDARDS FOR EVENT 3:
Bench Press/ Stability Hold

Athletes will be standing in front of their bench about 2m away. On the call off 3, 2, 1 go the athlete will perform the required number of bench press. Little fingers must be inside the last ring/marking of the barbell. The bar must touch the chest and be pressed out with arms locked for a rep to count. The arms must be locked with barbell over the chest to start and finish the rep. This is for the first and last rep of a set also. This mean taking the bar from the rack the elbows must be straight and bar over chest to start NOT taken from rack and lowered to chest immediately. The bar must come to rest with arms straight over chest before re racking the bar.

When the bench press is complete the athlete moves to their station for their stability hold. The athlete must accumulate the desired seconds. Judges will have their own stop watch which will be started and stopped each time the athlete comes down from their hold. The time for the hold starts when the athletes feet are in place and finishes or stopped when the athletes feet are removed. Any number of attempts are permitted until the required time in achieved.

Scoring: For Time: Fastest is Better | Time Cap: 10

 

EVENT 4 - FOR TIME (10 MIN CAP)

15 Snatch 50/35 
10 Pull Ups (burpee pull ups/ Ring Rows)
10 Box Jumps (Box Step ups)
10 Pull Ups (burpee pull ups/ Ring Rows)
30 Snatch 35/20

RX 
45 - 54 
Snatch 40/30 - 30/17.5

55+ 
5 burpee pull ups 
Snatch 35/20 - 20/15

OPEN 
30-45 
5 burpee pull ups 
Snatch 40/30 - 30/17.5

45-54 
5 burpee pull ups 
Snatch 35/20 - 20/15

55+ 
10 ring rows 
Snatch 20 reps empty bar - 20 reps empty bar

MOVEMENT STANDARDS FOR EVENT 4:
The athletes will require two pre loaded bars OR one pre loaded bar and one empty (division dependent).

 

2 bars can be used and preloaded for Snatches 

 

 

Athletes will stand behind their bar and on 3, 2, 1 go will address the bar to perform their first rep. The snatch is a regular snatch. Any type is allowed. Power, squat, muscle, snatch are all acceptable. HANG is acceptable however some age groups require the bar to touch the ground between hang attempts if the hang option is chosen or when fatigued. Other age groups where small or NO plates are on the bar require the bar MUST travel below the level of the knee.

The 15 snatch movements are performed and athletes will move to their pulling station. Either pull ups, burpee pull ups or ring rows (division dependent).

10 Pull Ups (burpee pull ups/)Chin passes OVER the bar either on top of the bar or behind the bar as in a butterfly pull up but the chin MUST travel higher than the bar.

BURPEE PULL UPS: Chest must touch the ground and then using legs the athlete may jump and use the leg assistance to pull their chin over the bar.

RING ROWS: As performed in qualifiers - The feet are placed under the rings and the rings adjusted to the height of the hip. A rep is complete when the ring contacts the chest.

All movements require the arms to be straight at the bottom except the burpee pul up where the chest must touch the ground.

When pulling movements are complete the athlete moves to their box.

BOX JUMPS: The box jump requires the athlete to go from a standing position on the ground to a standing position on top of the box. Hips, knees extended, showing control if the athlete was asked to pause. This means you may jump or step up, jump or step down. You can skip up a skip down as long as your feet are together at the bottom and on the box parallel at the top. You may not use your hands on the box however IF needed you may use your hands to lever on your thigh if you chose step up

When box movements are complete, move back to your pulling movements to complete with the same movement standards above and finish with your snatch except at a lighter weight and for more reps (except 55+ who have 20/20reps at same weight for both snatch movements).

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