EVENT 1

EVENT 1

3 Rounds For Time:

300m Run*

10 Curtis P's**

10 Minute Time Cap***

Masters Men (35-54): 95 lb Curtis P.

Masters Women (35-54): 65 lb Curtis P.

Masters Men (55+): 65 lb Curtis P.

Masters Women (55+): 35 lb Curtis P.

*All runs start and end on the mat.

**All Curtis P's begin with one power clean, followed by two front rack forward lunges (one each leg), and one push press. Each movement must be completed to full hip and leg extension before proceeding to next one, with elbows in front of bar. Push press must be completed to full hip, leg and elbow extension, and bar locked out under control in the frontal plane. Bar may be dumped after each Curtis P but must be controlled and remain between lines and in contact with mat upon completion of set.

***The time cap is 10 minutes. Your score is the amount of time it takes to complete all 3 rounds. There will be a 1 second penalty added to your time for each portion of the final 10 Curtis P reps not completed. Ex. An athlete has 6 of 10 Curtis P reps completed at the 10:00 mark with 4 remaining. Their score is 10:04. Athletes still on the final run at the time cap will have a 10 second penalty for the final 10 Curtis P's not started and a 1 second penalty added corresponding to their place on the run relative to athletes in the same age group. Ex. Two athletes are on the run at the 10:00 mark. The score of the lead athlete is 10:11 and the score of the second athlete is 10:12.

EVENT 2

EVENT 2

Snatch Complex Ladder:

EMOM*

1 Squat Snatch**

1 Overhead Squat***

Masters Men (35-54): Start weight 95 lb, end weight 215 lb.

Masters Women (35-54): Start weight 65 lb.

Masters Men (55+): Start weight 75 lb.

Masters Women (55+): Start weight 45 lb.

*Starting at the prescribed weight, athlete will have one minute to execute 1 squat snatch plus 1 overhead squat. At 3-2-1-rotate athlete will move to the next station and repeat. Station weights increase 10 lb. throughout ladder.

** Squat snatch begins with barbell and athlete on mat. Bar must be moved from ground to overhead locked out position in continuous motion, with no chest or shoulder contact and bar received in a squat below parallel. Lockout must be completed to full hip, leg and elbow extension, and bar locked out under control in the frontal plane. Power snatches are allowed, but must be followed by an additional overhead squat as noted below.

*** Overhead Squat begins upon completion of squat snatch lockout. WIth bar remaining overhead, athlete must squat below parallel and then return to lockout. Lockout must be completed to full hip, leg and elbow extension, and bar locked out under control in the frontal plane. If bar is power snatched then athlete must complete a second overhead squat before returning bar to ground. Bar may be dumped after each complex but must be controlled and remain on mat upon completion of set.

Score is the highest weight successfully lifted, plus additional overhead squats completed at that weight within the 1 minute timeframe. Ex. 1 - If athlete reaches the end of the ladder and successfully completes the last lift at 215 lb, and reps out 6 additional overhead squats before the minute expires, score is 215.06. Ex. 2 - If athlete completes the 135 lb. station but believes that 145 is not possible, athlete may continue overhead squats at 135 lb. to improve score. If a crowd-induced adrenal surge forces a change of heart, the athlete may still continue on to the next station and give the higher weight a try.

EVENT 3 - FLOATER

EVENT 3 - FLOATER

Floater

Buy In:

30 calorie Assault Bike*

Then:

Max reps wall ball shots**


4 Minute Time Cap


Score total reps including Buy In.

Masters Men (35-54): 20 lb. medicine ball, 10’ target.

Masters Women (35-54): 14 lb. medicine ball, 9’ target.

Masters Men (55+): 20 lb. medicine ball, 10’ target.

Masters Women (55+): 10 lb. medicine ball, 9’ target.

*Athlete begins behind line. At GO athlete mounts bike and begins, remaining on bike until bike reaches 30 calories.

**Repetition begins at full squat depth with medicine ball in front rack position. Athlete launches ball which must strike at or above target line. Athlete may catch ball and return to full squat depth to initiate the next repetition, or may allow ball to drop to the ground, but in doing so may not catch ball on the bounce without returning it to the ground.

EVENT 4

EVENT 4

For Time:

30 Calorie Row*

30 Burpees on Plate**

30 Toes to Bar***

30 Deadlifts****

30 Handstand Pushups*****

10 Minute Time Cap

Masters Men (35-54): 225 lb Deadlift.

Masters Women (35-54): 155 lb Deadlift.

Masters Men (55+): 185 lb Deadlift, 35 lb db seated shoulder press.

Masters Women (55+): 115 lb Deadlift, 20 lb db seated shoulder press.

*At 3-2-1-GO athlete takes handle from cradle and begins to row, remaining on seat until 30 calories are reached.

**Facing plate, athlete drops to the ground, makes contact with hips and quads, then jumps onto plate (45/25) with two foot takeoff and landing, completing rep. Athlete may step in and out of burpee and may step off plate. Full hip extension and raising hands overhead are not required. Athlete may make contact with the plate only when jumping on and off.

***Rep starts with athlete hanging on bar in full extension with feet behind bar. Athlete swings feet up to make contact with bar. To complete each rep both feet must be in contact with the bar at the same time and in between hands.

****Rep starts with bar on ground and hands gripping the bar outside the shins. Athlete stands to full hip extension, completing rep with straight legs and shoulders clearly behind the bar. Athlete may dump bar to the ground after each rep, but may not bounce the bar to initiate next rep. Elbow bend from excessive bouncing will constitute a no rep.

*****Rep begins with athlete in handstand, fully extended knees, hips and elbows, heels in contact with wall and palms of hands inside 36" box. Athlete lowers head to make firm contact with floor, and presses back to full extension with strict or kipping action, finishing the movement in control and with both heels on wall. Masters Men and Women (55+) will power clean dumbbells to shoulder rack position then sit on box and shoulder press to overhead, locked out under control in the frontal plane.

Score is elapsed time at completion of 30th handstand pushup. If athlete does not finish reps then score is 10:00 plus 1 second for every rep not completed. Ex. if athlete completes 12 handstand pushups at the cutoff, score is 10:18.

Sat, October 23, 2021 8:00 AM - 4:00 PM Central Standard Time
CrossFit G BAR 3
13615 Kluge Rd, Cypress, Texas, United States of America
CrossFit G BAR 3
Mike & Tracy Goins, owners of CrossFit G BAR 3, est. 2012.

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