MACC Team Event 4

Flow:

Athletes will complete the workout in the following order: Female, Male, Female, Male.

At the call of “3, 2, 1 ... Go,” the first female athlete will move to the Concept2 Bike and accumulate 15 calories. The athlete will then move to the box and complete 15 burpee box jump overs at the prescribed height. When 15 burpee box jump overs are complete the athlete will move to the dumbbell and complete 10 dumbbell snatces at the prescribed weight. When 10 dumbbell snatches are complete the athlete will move back to the box and again complete 15 burpee box jump overs. Finally, the athlete will move back to the Concept2 bike and complete 15 calories. When 15 calories are complete the athlete will move to the finish line. The first male athlete will be released to begin when the first athlete reaches the finish line. The male athlete will follow the same pattern however they will be required to complete 20 calories at the beginning and end on the Concept2 bike. When the first male athlete completes the workout and reaches the finish line the second female athlete will be released to begin the workout. The athlete will follow the same pattern as the first female athlete. When the second female athlete completes the workout and reaches the finish line the second male athlete will be released to begin the workout. The athlete will follow the same pattern as the first male athlete. Time will be called when the second male athlete crosses the finish line.

Movement Standards:

Bike - The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round.

Burpee Box Jump Over - 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.

Alternating Dumbbell Snatch - Athletes will start each rep with both heads of the dumbbell on the ground. The athlete will then snatch or swing the dumbbell from the floor and finish with the dumbbell 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 dumbbell. Athletes will be required to alternate hands for each rep. If a no rep is called the athlete must repeat the rep on that side before switching to the other hand. At the completion of the rep the athlete must control the dumbbell below the waist.