MACC Individual Qualifier Workout 19.4

Flow:

Individual Qualifier 19.4 brings us three movements in an ascending ladder format, with increasing reps every 3 minutes. These movements will need to be completed in that 3 minute window in order to move on to the next 3 minute window. At the call of 3,2,1 Go the athlete will complete 10 Bench Presses, 10 Chest to Bar Pullups, and 10 alternating Dumbbell Snatches. If all reps are completed within the 3 minute window, the athlete will rest until the next 3 minute window starts. Once the next 3 minute window starts, the athlete will complete 12 Bench Presses, 12 Chest to Bar Pull-ups and 12 Alternating Dumbbell Snatches. Again if all reps are completed in that 3 minute window they will wait until the next 3 minute window starts and go to 14 reps of each, then 16 and so on adding 2 reps to each exercise. This continues until the athlete cannot complete all reps within the 3 minute window. Once that happens the workout is over and the total amount of reps completed is the athletes score. Any reps not fully completed when the 3 minute window ends are not counted. There is no Tiebreaker for this workout.

Score is total reps.

There is no tiebreaker for this workout.

Movement Standards:

Bench Press: In the bench press, the athlete must start on the bench with upper back and butt on the bench and with both feet on the ground. The athlete will unrack the bar and start the rep from a position of full lock out, meaning both elbows completely extended. They will descend into the bench press, touch the chest with the bar, then pressing up until reaching full extension. If at any point during the rep the athletes feet leave the floor or the butt leave the bench, that rep will be considered a “no-rep.” The athlete is also responsible for unracking and racking the bar themselves; if they have a spotter touch the bar at any point that rep will be considered a “no-rep.” If all reps are completed and a spotter helps the athlete rack the barbell, then the last rep completed will be considered a “no-rep". The athlete may complete their set of bench press in as many attempts as it takes, meaning if they do 5 and rack the bar, then unrack and complete 5 more to complete their set of 10, that is acceptable. If the athlete needs to have plates on the ground next to the bench for their feet that is acceptable.

Chest to Bar Pullup: 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.

Alternating Dumbbell Snatch: The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

The athlete may switch hands with the dumbbell whenever they choose as long as the previous rep has been completed and a full lockout has been achieved at the top.

Video Submission:

Remember that videos are NOT required when submitting a score; an Affiliate Owner can verify your scores. Elite Division athletes, however should be videoing ALL workouts because at the conclusion of the qualifier, 1-2 random workout videos will be asked of the athletes. These videos are required to verify your score in the Elite Division for both Team and Individuals.

Prior to starting, film the weights for the bench press, including bar and all all plates. They must also video the weight of their dumbbell clearly showing the weight. 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. 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.