MACC Team Qualifier Workout 19.1
Team Workout 19.1
all team members
15 Minute AMRAP
4000m Row (Buy In - 2000m on each rower)
50 Wall Balls at each station E(30/20) Rx(20/14) Sc(14/10)
25 Clean and Jerks at each station E(185/125) Rx(155/105) Sc(135/95)
*Men will use a 10 ft. target and Women will use a 9 ft. target
Score is Reps.
Tiebreaker is the time when both Rowers have accumulated 2000m.
The flow of this workout is a bit different so pay attention to workout details here. At the call of 3,2,1 Go the team will go to TWO Concept2 Rowers and complete 2000m on each rower. They may switch however they please, but before moving on both rowers must read 2000 meters. Once the Row “buy-in” is complete they will move on to the next part of the workout and will NOT Row again. They will next go to Wall Balls where there will be ONE Wall Ball of the Mens weight and ONE Wall Ball of the Womens weight. The men and women can work at the same time at their respective stations but cannot move on until both stations have completed 50 Wall Balls.
Once each station has completed 50 Wall Balls they will move on to the Clean and Jerks with one bar loaded to the Mens weight and one barbell loaded to the Womens weight. Again the men and women can work at the same time at their respective barbells, but the group cannot move on until 25 Clean and Jerks have been completed at each station. Once the Clean and Jerks are complete the team moves back for another set of Wall Balls then Clean and Jerks. They continue this until the 15 Minute timer is hit.
Men may only perform work on the designated Mens Wall Ball and barbell; and women may only perform work on the designated Womens Wall Ball and barbell.
Score is reps of Wall Balls and Clean and Jerks. The Row is just a “Buy-In”.
Row: The monitor on the rowers must be set to zero at the beginning of the row. The athlete or a judge may turn on the monitors. Both rowers must read 2000m EACH before the team can move on to the next part of the workout.
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 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.
Clean and Jerk: The bar starts on the ground and there must be a two movement motion from ground to the shoulder then to the overhead position with elbows, shoulders, hips and knees fully extended and feet back in line with the body. The athlete can use a press, push press, push jerk, or split jerk for the overhead portion as long as the standards above are met.
Prior to starting, film the measuring of the height of the Wall Ball target and the weight of the ball so all loads and measurements can be seen clearly. Make sure the video shows a reading of Zero Meters on both rowers at the start of the workout and that 2000 meters can be clearly seen on both rowers when the athletes finish the row. 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 have all 4 athletes stay in the frame for the duration of the workout. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
Create a YouTube (http://www.youtube.com/yt/about/getting-started.html) or Vimeo (https://vimeo.com/join) account. Use only these two methods of video submission.
It is the sole responsibility of the athlete to ensure the timely and successful submission of workout scores or videos each week. Submissions that are incomplete (missing information such as the complete score, the affiliate name or the judge’s name, or containing video links that do not work, etc.) will not be accepted.
There are two (2) ways athletes can have their scores verified for the MACC Qualifier Workouts.
Performing the workout at a valid licensed CrossFit affiliate under the observation of a judge. Affiliate managers have 48 hours after the workout to validate scores. It is NOT acceptable for an affiliate manager to validate scores that were not physically performed at that affiliate.
Uploading a video of their performance of the workout. As part of this video review process, the athlete’s posted score may be accepted, modified, or invalidated by the MACC staff.
ELITE DIVISION ONLY
The Elite Division should be videoing ALL workouts because at the conclusion of the qualifier 1-2 random workout videos will be requested. These videos are required to verify your score in the Elite Division in addition to determining prize winners.
Prior to submitting a video, athletes should review the video to ensure their reps meet the required standards, that the camera angle, distance and lighting permit the judge to determine whether the movement standards are being met, and that there are no technical problems with the video itself.