MACC 2019 Individual Workouts
Friday, April 12
For Time
3 Rounds
5 Hang Squat Snatches (185/125)
10 Bar Facing Burpees
Then,
3 Rounds
10 Double DB Power Snatch (50/35)
20 Pull-ups
Then,
3 Rounds
15 Box Jump Overs (24/20)
30 Wall-Ball shots (20/14)
Score is Time.
If an Athlete fails to finish the entire workout within the 15-minute time cap, the score will be given the CAP designation plus the number of reps not completed.
Flow:
At the call of “3, 2, 1 ... Go,” the Athlete will move to the barbell and complete 3 rounds of 5 squat snatches followed by 10 bar facing burpees. At the completion of the third round they then move to 3 rounds of 10 double dumbbell power snatches and 20 pull-ups. At the completion of the third round they move on again to 3 rounds of 15 box jump overs and 30 wall-balls. At the completion of the third round the Athlete moves to the finish line where time is recorded.
Movement Standards:
Hang Squat Snatch - The Athlete must begin the movement by first standing with the bar at full hip and knee extension. The Athlete will then bring the bar down below the hip but staying above the knee. The snatch will be completed in one motion with the Athlete receiving the bar at the bottom of the squat. The athlete may not touch the platform with any part of the body other than the feet. The rep will be completed when the Athlete stands up to full extension with the bar overhead. Power snatch and overhead squat is not acceptable.
Bar Facing Burpees - 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 foot takeoff and landing. The rep is counted when the Athlete gets to the floor on the opposite of the bar.
Double Dumbbell Power Snatch - Athletes will start each rep with both heads of both of the dumbbells on the ground. The Athlete will then 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 shall indicate a completed repetition. The Athlete may NOT pause at the shoulders and press the dumbbells. At the completion of the rep the athlete must control the dumbbells below the waist.
Pull-ups - This is a standard 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 chin must clearly break the plane of the pull-up bar.
Box Jump Over - For the Box Jump Over the Athlete must perform a two foot take off and landing. The Athlete does NOT need to reach full extension at the top of the box and may get down to the opposite side however they please, whether jumping off the box or stepping down. If the Athlete chooses to jump completely over the box that is acceptable, however the athlete must still perform a two foot takeoff and a two foot landing on the opposite side, making sure to stay within the plane of the box with their feet. The rep is counted when the Athlete gets to the floor on the opposite side of the box. The Athlete may not touch any part of their body to the box during the rep, other than their feet.
Wall-Ball - 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 target, 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.
Saturday, April 13
6 Minutes to Find 1RM Snatch
Then,
6 Minutes to Find 1RM Clean and Jerk
Flow:
At the call of “3, 2, 1 ... Go,” Athletes will begin the Snatch portion of the workout. The athlete will be allowed a maximum of 3 attempts. At the 6 minute mark the Athletes will switch to clean and jerks following the same structure as the snatch portion. The workout will contain three separate scores. One score for snatch weight, one score for clean and jerk weight, and one score for total weight lifted.
Movement Standards:
Snatch - The Athlete will move the bar from the ground to overhead in one smooth motion. Stopping at the shoulder is not permitted. Power Snatch is allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead and both feet under hips.The athlete may not touch the platform with any part of the body other than the feet. Hang snatch is not allowed
Clean and Jerk - The Athlete will move the bar from the ground to the shoulder in one smooth motion. The Athlete will then take the bar from the shoulder to overhead. Power variations are allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead and both feet under the hips. The athlete may not touch the platform with any part of the body other than the feet. Hang clean is not allowed.
For Time
2000m Ski Erg
Then,
“Grace”
30 Clean and Jerks (135/95)
Score is time.
If an Athlete fails to finish the entire workout within the 12-minute time cap, the score will be given the CAP designation plus the number of reps not completed.
Flow:
At the call of “3, 2, 1 ... Go,” the Athlete will move to their designated ski erg and accumulate 2000 meters on the ski erg. The Athletes’ hands must remain on the handles and feet on the platform until the monitor reads 0 meters. Once the monitor reads 0 the Athlete will move onto their platform to complete 30 clean and jerks. At the completion of 30 clean and jerks the Athlete will move to the finish mat where their time is recorded.
Movement Standards:
Ski - The monitor will be set to 2000 meters and will count down as the Athlete works. The Athlete may not touch the monitor.
Clean and Jerk - The Athlete will move the bar from the ground to the shoulder in one smooth motion. The Athlete will then take the bar from the shoulder to overhead. Power variations are allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead and both feet under the hips. The athlete may not touch the platform with any part of the body other than the feet. Hang clean is not allowed.
27-21-15-9
DB Squat Cleans (50/35)
Toes To Bar
100 Double-Unders between each set
Score is Time.
If an Athlete fails to finish the entire workout within the 13-minute time cap, the score will be given the CAP designation plus the number of reps not completed.
Flow:
At the call of “3, 2, 1 ... Go,” the Athlete will move to the dumbbells and complete 27 Dumbbell Squat Cleans, then move on to 27 Toes to Bar. When these are complete, the Athlete will complete a set of 100 Double Unders. After the Double Unders are complete the Athlete will pick up the dumbbells and move to the designated spot for the next round. When the round of 21 dumbbell squat cleans and Toes to Bar is complete, the Athlete will again perform a set of 100 Double Unders. The Athlete will continue this format for the round of 15, and finally will finish the workout with a set a 9 Dumbbell Squat Cleans and then 9 Toes to Bar. There is NOT a set of Double Unders to finish the workout; they are only BETWEEN sets. Time will be recorded when the Athlete reaches the finish mat.
Movement Standards:
Dumbbell Squat Clean - The dumbbells begin on the ground, either outside or inside the Athlete’s feet. Touch-and-go is permitted, and only one head of each dumbbell is required to touch the floor between reps. The dumbbells must come up to the shoulders in one motion and the Athlete must break parallel into full squat depth before standing up with hips and knees fully extended and the rear head of the dumbbell clearly over or slightly behind the center of the Athlete’s body.
Toes to Bar - In the toes-to-bar, the Athlete must go from a full hang to having the 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 bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.
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.
Sunday, April 14
10 Rounds for Time
4 Burpee Box Jump Overs 24/20”
1 Rope Climb
Score is Time.
Athlete will wear a vest.
If an Athlete fails to finish the entire workout within the 11-minute time cap, the score will be given the CAP designation plus the number of reps not completed.
Flow:
At the call of “3, 2, 1 ... Go,” the Athlete will move to their designated box and complete 4 burpee box jump overs. The Athlete will then move to their designated rope and complete 1 rope climb. The Athlete will then move back to the box and move it forward 1 section before completing the next 4 burpee box jump overs. This pattern will continue for 10 total rounds. After the 10th rope climb the Athlete will move to the finish mat where time will be recorded.
Movement Standards:
Burpee Over Box - The Athlete must start facing the box and then come to the ground 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 with a two foot takeoff. The Athlete does NOT need to reach full extension at the top of the box and may get down to the opposite side however they please, whether jumping off the box or stepping down. If the Athlete chooses to jump completely over the box that is acceptable, however the Athlete must still perform a two foot takeoff and a two foot landing on the opposite side, making sure to stay within the plane of the box with their feet. The Athlete may not touch any part of their body to the box during the rep, other than their feet. The rep is counted when the Athlete gets to the floor on the opposite side of the box.
Rope Climb - The Athlete will move to the top of the rope and touch the designated area on the crossbeam. The Athlete must show control below the designated line on the rope on the way down or they will be given a “no rep". The rep will be completed when the Athlete reaches the floor.
10 Minute Max Calories Assault Bike
-1 minute rest-
4 Sets for Time
400m Assault Runner
Sandbag Carry 200/150 From Assault Runner to drop off point
Handstand walk from Drop off point to Assault Runner
The order of Sandbag carry and Handstand Walk will alternate each round
This workout has two scores. Score for part 1 is total calories accumulated. Score for part 2 is Time.
If an Athlete fails to finish the entire workout within the 27-minute time cap, the score will be given the CAP designation plus the number of reps not completed.
Flow:
At the call of “3, 2, 1 ... Go,” the Athlete will move to their designated Assault Bike and accumulate as many calories as possible in 10 minutes. At the 10 minute mark calories will be recorded and the Athlete will have a 1 minute break. Score for this portion is total calories accumulated. The Athlete must remain on the floor at this time and will move to the staging point directly behind their assigned assault runner.
At the 11 minute mark the Athlete will move onto the runner and complete a 400m run. At the completion of the 400m the Athlete will move off the back of their runner and pick up the Sandbag and carry it to the drop off point located at the end of their lane. The Athlete will then handstand walk back to the runner, completing the first set. After completing the 400m for the second set, the Athlete will this time handstand walk from the assault runner to the drop off point and then carry the Sandbag back to the assault runner to complete set 2. This alternating work will continue until the total of 4 sets have been completed. Time will be recorded when the Athlete reaches the finish mat.
Movement Standards:
Assault Bike - The Athlete will accumulate calories starting from 0. The Athlete cannot touch the monitor.
Assault Runner - The Athlete will accumulate meters starting from 0. The Athlete cannot touch the monitor. The monitor will be reset between each round.
Sandbag Carry - The Athlete will pick up the Sandbag and carry it for the assigned distance. The Sandbag must be carried in front of the body. Carrying the Sandbag on the shoulder is not allowed. If the Athlete drops the Sandbag or goes outside of the lane boundaries they will return to the starting point.
Handstand Walk - The Athlete will move down their lane on their hands. Hands must stay within the lane boundaries. The hands will be considered going outside of the lane boundary if the palms touch or cross the boundary. If the Athlete comes down or hands go outside of the lane boundaries they will return to the starting point.
3 Rounds for Time
9 Ring Muscle-Ups
5/3/1 Squat Snatches
Mens weights (205/225/245)
Women’s weights (145/155/165)
Score is Time.
Flow
At the call of “3, 2, 1 ... Go,” the Athlete will move to the rings and complete 9 ring muscle-ups. The Athlete will then move to the first bar and complete 5 squat snatches at the lightest weight. For round two, the Athlete will move back to the rings and complete another 9 muscle-ups and then head to the second bar to complete 3 squat snatches at the middle weight. For the final round, the Athlete will move back to the rings and complete a final 9 muscle-ups and then head to the 3rd bar to complete 1 squat snatch at the heaviest weight. The Athlete will then move to the finish mat where time will be recorded.