MACC Team Qualifier Workout 19.3

Flow:

At the call of 3,2,1 Go, all team members will complete a 12 Minute AMRAP of Synchronized Chest to Bar Pullups or Synchronized Pullups and Overhead Squats. Two athletes of the teams choice will head to a pullup bar to complete 10 Synchronized Chest to Bar Pullups or Synchronized Pullups. Any two athletes can do these, and they may split the reps up however they like between the team. Once the 10 reps have been completed the team will head to their barbells where there is one barbell loaded with the Mens weight and another loaded with the Womens weight. One male and one female will complete 10 Synchronized Overhead Squats, breaking it up however they like. Once the round of 10 has been completed, the team will head back to the pullup bar and complete the same movements but adding 10 reps to each exercises total. They will continue this for 12 Minutes, adding 10 reps to each exercise, each round.

Score is total reps completed.

The tiebreaker for this workout is the time the team finishes their LAST full round.

Movement Standards:

Synchronized Chest to Bar Pullup: 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. The synchronized portion is counted at the top, meaning the athletes must touch the bar below the collarbone at the same time. 

Synchronized Pullup: 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 pullup bar. The synchronized portion is counted at the top, meaning the athletes must break the horizontal plane of the pullup bar with their chin at the same time.

Overhead Squat: The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted to start the movement if standard depth is achieved, but is not required. The barbell must come to full lockout overhead with the athlete’s hips, knees, and arms fully extended, and the bar directly over the middle of the body. The athlete may not use a rack. The synchronized portion of the movement is met below parallel in the squat, meaning both athletes must be below parallel at the same time in order for the rep to be counted.

Video Submission:

Prior to starting, film the weights on the barbell 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.