MACC Individual Qualifier Workout 20.2

Flow:

At the call of 3,2,1 Go the athlete will begin a 12 Minute AMRAP of 15 Toes to Bar followed by 10 Strict HSPUs and finally 5 Devil Presses. The athlete will continue to move through this workout until the 12 Minute mark is reached. 

Score is total Reps.

Movement Standards

Toes To Bar- In the toes-to-bar, the athlete must go from a full hang to having the both toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the vertical plane of the bar.  Both feet must come into contact with the bar at the same time inside the hands.

Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Strict Handstand Pushups- The athlete will begin the rep inverted with shoulders and elbows fully extended, hips open, and heels touching the wall. The athlete will then lower themselves until the head clearly touches the ground. From there the athlete will then return to the starting position and finish the rep with elbows and shoulders at full extension, hips open and heels touching the wall. If any part of the body other than the heels touch the wall or feet move beyond the width of the hands it is a no rep. Kipping  or assisting with the legs is not allowed. During the entirety of the movement both palms of the hands must remain within the dimensions of the box. Fingers may extend over the edges of the box. The dimensions of the box will be 24 inches deep (measured from the wall) x 36 inches wide. 

Devil Press- Athletes will start each rep with both dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor in between the dumbbells. From here, the athlete will either jump or step to their feet, never taking their hands from the dumbbells. Next, the athlete will snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This will indicate a completed repetition. The athlete may NOT pause at the shoulders and press the dumbbells.

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 dimensions of the box and dumbbells to be used so the measurements/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.