Build to a 1-RM Front Squat in 6-8 attempts, rest 10 minutes then;
Build to a 1-RM Back Squat in 6-8 attempts, rest as needed then;
For time:
Row 1000 Meters
50 Kettlebell Swings (24/16 kg)
Run 800 Meters
Post gender/age and results to comments; 1 RM loads for both Front Squat and Back Squat then time for metcon.
Against a 90-second running clock, complete the following:
Pull-Ups x 15 reps
145/100 lb. Ground to Overhead x 5 reps
Double-Unders x Max reps
Rest 90 seconds between sets, and complete a total of 6 sets
Scale weight if needed
Post gender/age and total # of double-unders completed to comments.
Cindy Briggs
“Ten Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of x Bodyweight Back Squat
(you may use a rack for this two minute portion)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead (or 70% of your body weight)
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
*Scale weight on shoulder to overhead according to your fitness level.
Post gender/age total reps and loads to comments.
Three rounds for time of:
500 Meter Row
Wall Ball Shots x 15 reps (20/14lb -10/9 ft target)
immediately followed by..
Four rounds for time of:
Toes to Bar x 10 reps
Box Jumps x 15 reps (24″/20″)
immediately followed by…
Five rounds for time of:
Muscle-Ups x 3 reps
32 kg Kettlebell Swings x 9 reps (Russian)
- Substitute movements as necessary for your skill level.
- Record time of completion for each couplet.
*Post gender/age and total reps to comments.
3 rounds for time
Women 40-49
2 Muscle-ups, 105 pound Thruster, 8 reps
Women 50-54
9 Chest-to-bar pull-ups, 95 pound Thruster, 8 reps
Women 55-59
9 Pull-ups, 65 pound Thruster, 8 reps
Women 60+
3 Pull-ups, 65 pound Thruster, 8 reps
Men 40-49
4 Muscle-ups , 135 pound Thruster, 8 reps
Men 50-54
3 Muscle-ups , 135 pound Thruster, 8 reps
Men 55+
9 Chest-to-bar pull-ups, 115 pound Thruster, 8 reps
Leita Hobby – 73 years old
4 rounds for time:
- row 500 m
- run 400 m
In 5 min find your 1 rep max power snatch
followed immediately by 3 min of the “double-under ladder”
10, 20, 30, 40, 50, 60, 70, 80, 90, 100 of
unbroken double-unders. Complete 10 unbroken double-unders.
Stop. Complete 20 unbroken double-unders. Stop. Complete 30 unbroken double-unders. Stop. So on and so forth until the 3 min cut off is up.
*At the end of the 3 min your highest consecutive double under set completed will be added to your 1rm power snatch.
Example 190 lb power snatch followed by a top set of 40 unbroken double unders equal a score of 230 (190+40=230)
* Once you begin your double unders you can not alternate between jump rope singles & double unders
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Angie Bender - National Naturals: 1st in Grand Masters & 3rd in Master!
3 rounds – 40 Seconds On/ 20 Seconds Off of…
*repeat this cycle 2 more times for 3 rounds – score is total reps
Weights;
| Men OHS | Men DB PP | Age | Women OHS | Women DB PP |
|---|---|---|---|---|
| 95 | 40 | 40-49 | 65 | 25 |
| 85 | 35 | 50-54 | 55 | 20 |
| 75 | 30 | 55-59 | 55 | 20 |
| 65 | 25 | 60-65 | 45 | 15 |
| 55 | 25 | 65+ | 33 or 35 | 15 |
Movement Standards for each station:
Overhead Squat – barbell must be locked out overhead while the athlete squats to a depth below parallel at the bottom of the squat. At the top the athlete must stand completely upright with the knee and hip completely open.
Wall climbs – start with toes and chest touch the ground to toes and chest touch the wall back to ground is 1 rep.
DB Push Press – must move the dumbells from the shoulder to overhead. At the top the arm must be locked out and the ear visibly in front of the arms, while at the same time standing tall with the knee and hip completely open.
Box Jump – jump and land with both feet landing on the top of box. Jumping off the box is permitted provided the athlete finishes his/her hip either in the air or on top of the box.
Abmat sit up- shoulder blades much touch the ground, upper torso at least 90 degrees at end of rep.
Complete as many reps as possible in 6 minutes of:
200 m run
30 wall balls
20 toes to bar
30 box jumps 24"/20"
20 sumo deadlift high pulls 53/35
30 burpees
20 shoulder to overhead
weights;
| Men | Age | Women |
| 135 | 40-49 | 95 |
| 125 | 50-54 | 85 |
| 115 | 55-59 | 75 |
| 105 | 60-64 | 65 |
| 95 | 65+ | 45 |
Charm Mathis 1st Place – Femme Fit 2011 – Masters 50+
Max rounds in 12 minutes
| Men Bench | Men Deadlift | Age | Women Bench | Women Deadlift |
|---|---|---|---|---|
| 225 | 275 | 40-44 | 105 | 185 |
| 215 | 255 | 45-50 | 95 | 165 |
| 205 | 235 | 50-54 | 85 | 155 |
| 195 | 225 | 55-60 | 75 | 135 |
| 185 | 205 | 60+ | 65 | 115 |
*women's bench weight updated 10.26.2011
