MACC Individual Qualifier Workout 20.1

Flow: 

At the call of 3,2,1 Go the athlete begins Part A of the workout by completing 21 DB Squat Cleans, followed by 21 Row Cals, then 18 DB Squat Cleans, 18 Row Cals; working through 15 of each, then 12 of each, and finally 9 of both movements. Time will be called upon completion of the final row calorie. The rower must be reset each round. There is a 15 minute time cap for this portion of the workout. 

At the 15 minute mark the athlete will begin Part B of the workout. The athlete will have 7 minutes to find a max 1 rep clean. The bar may be pre loaded prior to the first attempt. The highest successfully completed lift will be the score for the second part of the workout. Lifts will only be counted if they are completed between the 15:00 mark and 22:00 minute mark.

Score for Part A is time.

Score for Part B is heaviest weight lifted.

Movement Standards:

Dumbbell Squat Clean- The dumbbells will begin on the ground, either outside or inside the athlete’s feet. The dumbbells must come up to the shoulders in one motion with the rear head of the dumbbell clearly above or slightly behind the center of the athlete’s body. The athlete must break parallel into full squat depth before standing up to hips and knees fully extended. Touch-and-go is permitted, and only one head of each dumbbell is required to touch the floor between repetitions.  

Row Calories- The monitor on the rower must be set to zero at the beginning of the row. The athlete or a judge may turn on the monitor. The athlete must stay seated on the rower until the monitor reads the required calories. The monitor must be reset prior to each round. 

The rower monitor display must be visible in the video submission throughout the duration of the workout.

Clean- The Athlete will move the bar from the ground to the shoulder in one smooth motion. The rep will be completed when the Athlete stands up to full extension with the bar on the shoulders and both feet under the hips. The athlete may not touch the platform with any part of the body other than the feet.  Power variations are allowed. Hang variations are not allowed. Barbells must be clipped on both sides for the lift to count.

Video Submission:

Remember that videos ARE required when submitting a score. These videos are required to verify your score in the Elite Division for both Team and Individuals.

Prior to starting, film the plates, barbell and dumbbells to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards and athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.