So you want to participate in the Crossfit Games in 2017. Well if you are a Master’s Athlete, you will need to finish in the Top 20 worldwide in these 4 workouts, over a 4 day time period. This is after finishing the Crossfit Open (5 workouts over 5 weeks) in the Top 200 out of thousands of athletes. Oh and if you think your fitness is all that, the following workouts are for individuals 55 years and older.
Workout #1
Complete (20 minute time cap):
- 100 Dumbbell Snatches (35lbs for men, 20lbs for women)
- 80 Calorie Row
- 60 Bar Facing Burgees
- 40 Muscle Ups
Workout #2
Beginning on a 4-minute clock, complete as many reps as possible of:
- 25 Toes To Bar
- 50 Double Unders
- 15 Squat Cleans (115lbs)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes to Bar
- 50 Double Unders
- 13 Squat Cleans (135lbs)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes to Bar
- 50 Double Unders
- 11 Squat Cleans (155lbs)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes to Bar
- 50 Double Unders
- 9 Squat Cleans (185lb)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes to Bar
- 50 Double Unders
- 7 Squat cleans (205lb)
Workout #3
Complete For Time:
- 21- Shoulder to Overhead (95lbs)
- 21- Chin Over Bar Pull-Ups
- 15- Shoulder to Overhead (95lbs)
- 15- Chin Over Bar Pull-ups
- 9 – Shoulder to Overhead (95lbs)
- 9- Chin Over Bar Pull-Ups
Workout #4
- Complete 2 Rounds For Time:
- 10 Deadlifts (255lbs)
- 20 Handstand Push-Ups
- 30 Front Squats (75lbs)
These Master’s Athletes are amazing. They have literally redefined the course of aging. The key is to eat wholesome foods, constantly vary your workouts, learn new skills and not be afraid to fail time after time in acquiring the new skills. This is all done consistently!