MACC Team Qualifier Workout 20.4

Flow

At the call of 3,2,1 Go two athletes of the same gender  will begin the first 10 minute AMRAP with 20 synchro wallballs. They will then move to 3 ring muscleups. At the completion of the 3 muscleups they will move back to 20 synchro wallballs and then to 6 ring musclueps.  They will continue this pattern for 10 minutes with the ring muscleups increasing by 3 reps each round and the wallballs staying at 20 reps throughout. At the 10 minute mark the remaining two athletes will begin the next 10 minute AMRAP with 20 synchro wallballs. They will then move to 5 bar muscleups. At the completion of the 5 muscleups they will move back to 20 synchro wallballs and then to 10 bar musclueps.  They will continue this pattern for 10 minutes with the bar muscleups increasing by 5 reps each round and the wallballs staying at 20 reps throughout. 

***The gymnastics movements are not synchro but rather a total number of repetitions between both athletes with one athlete working at a time. There is no minimum work requirement per athlete. The reps just need to be completed between the pair before moving on.***

For Rx and Scaled please see above for the required gymnastics elements. 

Score is total reps. Add the total repetitions completed from Part 1 + Part 2.

Movement Standards:

Synchro Wallball- 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. The synchro portion of the rep will be counted at the bottom of the squat. 

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.

Bar Muscleup- In the muscle-up, the Athlete must begin with, or pass through, a hang below the bar, 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 bar during the kip. The Athlete must pass through a portion of a dip and the elbows must be fully locked out while in the support position above the bar. 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 bar is required. The Athlete may not rest on the bar with any part of the body touching except the hands. 

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.

Chin over Bar Pullups- This is a standard chin over 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 chin must clearly break the horizontal plane of the bar.

Video Submission:

Elite Teams: Videos are REQUIRED when submitting a score.

Rx/Scaled Teams: An affiliate manager is required to judge your workout.

Prior to starting, film the wall ball and targets to be used so the loads/measurements 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.