MACC Team Qualifier Workout 19.2

Flow:

This workout is run in two 10 Minute AMRAPs with the first 10 Minute AMRAP being completed by the Male/Male Pair. At the call of 3,2,1 Go, the Male/Male pair will start by completing their double unders with 1 person working at a time. Once they finish the double unders they will move on to Synchronized Toes to Bar or Synchronized Anchored Abmat Situps. Once those are completed they will move to a set of dumbbells to complete 30 Dumbbell Squat Cleans with one person working at a time. They will continue this until the 10 Minute mark has been reached. At exactly the 10 Minute mark, the Female/Female pair will start at the top of the workout and do the same 10 minute AMRAP. 

Score is total reps completed.

Tiebreaker is the amount of reps the Female/Female pair completes.

Movement Standards:

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.

Synchronized 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. The synchronized portion is counted when both athletes make contact with the bar at the same time.

Synchronized Anchored Abmat Situps: Each athlete will have a set of dumbbells to secure their feet and an abmat. They will be set up next to each other, side by side, to complete synchronized anchored abmat situps. Both hands must be clasped behind the head for the duration of the rep. The athlete starts by laying flat on the ground with the abmat and the feet secured by dumbbells (weight of the dumbbell is irrelevant). They will do a situp until they touch their knees with their elbows at the same time as their partner. They will then go back down to the ground, keeping the butt in contact with the floor, and continue into their next rep. The only place the pair has to be synchronized is at the top of the rep when elbows are touching the knees.

Dumbbell Squat Cleans: For the 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 repetitions. The dumbbells must come up to the shoulders in one motion, 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 must be clearly over or slightly behind the center of the athlete’s body. 

Video Submission:

Prior to starting, film the weight of the dumbbells so they can be clearly seen. 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.

Score Validation:

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. 

1. 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.  

2. 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.