MACC Individual Qualifier Workout 20.4

Flow

At the call of  3,2,1 go the athlete will complete 1 Round of 150 Double Unders, 30 Thrusters, and 30 Chest to Bar Pullups. Once completed they will immediately move into 2 Rounds of 75 Double Unders, 15 Thrusters, and 15 Chest to Bar Pullups. Finally the athlete will complete 3 Rounds of 50 Double Unders, 10 Thrusters, and 10 Chest to Bar Pullups. Please note that the weight of the Thrusters will increase for each section of the workout.

Weights MAY be changed by another person or you MAY use multiple barbells.

Score is Time.

There is a 30 minute time cap.

Movement Standards

Double Unders- This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Thrusters- This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. 

Chest to Bar Pullups- This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.

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 and barbell(s) 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.