MASTERS LEAGUE 2020 THROWDOWN

GENERAL INFORMATION

Date

Sunday 1 March 2020

Registration/Briefing

Rego will commence from 7.30am.  If your first workout is not until later in the day, feel free to come in later, but please make yourself familiar with each workout and the corresponding standards. We may not have time to do multiple ad hoc briefings throughout the day.

Briefing will be at 8.00am.

First WOD will be at 8.30am.

Getting there

We are located at 24B/33-37 College Street, Gladesville.  College Street has been blocked off (does not show up on maps) so the best access to the gym is to come along Victoria Road, turn into Frank Street (Kennards on the corner), which then becomes College Street.  We are located in the industrial complex on the left.  There is a boom gate at the entrance. It will open automatically. Code to get out is 4267.

Parking

We have plenty of off-street parking as well as non-timed parking on College Street. Please do not park in the undercover area – this will be for you guys to set up camp.

Where you can set up

We have a large covered carpark area adjacent to the Box for you to set up camp.  Bring a chair with you.  If you want you can bring a gazebo and set it up beside this area so you will still be close to the action.

Food

Ergon 1 Cafe will be serving coffee, drinks and food.  You can use cash or card to pay.  They are located outside the gym at 20A Buffalo Road, Gladesville, about a 3 min walk from the gym.

Toilets

We have two toilets inside the gym.  These will be the only ones available for use so please be respectful and keep them clean.  There will be one toilet for women, and one for men.

Judging

I have organised a small core group of Judges from GEO to help on the day, but for the most part we will be asking you guys to help out.  If you are confident in maintaining the standards of the workouts and keeping track of your athlete’s reps, then I would really appreciate it if you could jump in and lend a hand.

All Judges will be instructed to be strict but fair.  If you have an injury or movement issue that does not allow you to reach the required standards of any movement, please inform your judge and demonstrate the issue to them prior to your heat beginning.

PLEASE NOTE: Any arguing or aggressive behaviour directed at any of the Judges or volunteers will result in instant disqualification.  These guys are offering up their time to help run a comp for you.  They are not getting paid.  They will do their best to offer the highest standard of judging but sometimes mistakes are made.  Suck it up and do another rep.  Lets keep it amicable and fun.

Handling of Equipment

If you are using an empty bar, please do not drop the bar but place down on the floor.  If any empty bars are dropped, YOU WILL BE NO-REPPED.  The same applies for bars loaded with less than 5kg either side.  For bars loaded with 5kg either side, we ask that the bar be controlled down to the hip before releasing.  If bars are dropped from above the hip YOU WILL BE NO-REPPED.

 

WODS

WOD 1 

“FAST AND FURIOUS”

6 min AMRAP

10 Power Snatches

15 Box Jump Overs

*Score will be the total number of reps performed in 6 mins

**All Hero and Warriors must jump over.  Soldiers can jump or step over

35-49 HERO – 50/35kg, 24/20″ Box, 50-59 HERO – 45/30kg, 24/20″ Box, 60+ HERO 40/25kg

35-49 WARRIOR – 40/30kg, 24/20″ Box 50-59 WARRIOR 35/25kg, 24/20″ Box 60-69 WARRIOR 30/20kg, 24/20″ Box

35-49 SOLDIER – 25/15kg, 24/20″ Box 50-59 SOLDIER 25/15kg, 24/20″ Box 60-69 SOLDIER 25/15kg, 24/20″ Box

 

WOD 2

“STRENGTH UNDER FATIGUE”

8 mins to find max weight (single heaviest weight used for all lifts):

400m Run

15 Burpees

-then in remaining time-

1 Clean + 2 Hang Cleans + 2 Shoulder to Overhead

* 400m Run + Burpees are a buy-in only.  They are not scored.  Run and burpees must be completed before lifting can commence.  YOUR SCORE WILL BE THE SINGLE HEAVIEST WEIGHT YOU LIFT SUCCESSFULLY FOR ALL LIFTS.  THIS IS A COMPLEX, MEANING THE LIFT STARTS WITH THE CLEAN AND FINISHES WITH THE S2OH.  YOU CANNOT REST THE BAR ON THE FLOOR BETWEEN EACH MOVEMENT.

**Cleans can be Power or Squat, but your first Clean must start from the floor and the next 2 Hangs must start above the knees.  If the bar is taken below the knees in your Hang Cleans, you will be no-repped.  You do not have to start the complex again – you can continue with the correct Hang Clean start position and carry on.  For each Clean to count, you must finish the rep with your elbows in front of the bar, and stand tall with your knees and hips open.

***For the Shoulder to Overheads, you can use a Strict Press, Push Press, Push Jerk or Split Jerk. The finish position for each S2OH is arms locked out overhead, bar over shoulders, hips and knees open i.e you are standing tall.

****Your final Shoulder to Overhead must be completed prior to the 8 min buzzer going off

 

WOD 3

“CHECK OUT DEM SKILLZ”

8 min AMRAP of:

5 Bar Muscle Ups

10 Handstand Push-ups

15 Kettlebell Swings 24/16kg

15/12 cal Row

*Score will be the total number of reps completed in 8 mins

**Below are the scalings for each division. If a movement/weight is not listed for your division, then that means you are doing what is listed above.

35-49 HERO – as above, 50-59 HERO – Chest to Bars, 60+ HERO – Pull-ups, HSPU to 1 Ab Mat, 20/16kg KB

35-49 WARRIOR – Pull-ups, Deficit Push-ups off blocks 50-59 WARRIOR Pull-ups, Deficit Push-ups off blocks 60-69 WARRIOR Jumping C2B Pull-ups, 16/12kg KBS, Deficit Push-ups off blocks

35-49 SOLDIER – 10 Ring Rows, Push-ups hands-on Box, 16/12kg, 50-59 SOLDIER 10 Ring Rows, Push-ups hands-on Box, 16/12kg, 60-69 SOLDIER 10 Ring Rows, Push-ups hands-on Box, 12/8kg,

 

HEATS LIST

Heats List will be posted after registration closes on Sunday 22 February.

 

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