MACC Individual Qualifier Workout 20.3

Flow

At the call of 3,2,1 Go the athlete will complete a chipper “For Time” of the following movements: 30 Wall Balls, 25 Deadlifts, 20 Bar Facing burpees and 15 Ring Muscle Ups. The athletes will then repeat the movements in reverse order with 20 Bar Facing Burpees, 25 Deadlifts, and finishing with 30 Wall Balls. 

Score is Time.

There is a 20 minute time cap.

Movement Standards

Wall Ball Shots- In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

*Slamballs cannot be used for Wall Ball Shots.

Men: 30-lb. ball to 10 ft target

Women: 20-lb. ball to 9 ft target

Deadlift- This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.

Bar Facing Burpee- The athlete must be facing the bar, with chest and thighs touching the ground. They can get down and come up from the burpee however they like, but the athlete MUST jump over the bar with a two feet takeoff and landing.

Ring Muscleup- In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip. The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

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, medicine ball, and wall ball target height 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.