MACC Team Qualifier Workout 19.4

Flow:

The workout starts with all team members behind a line drawn or taped down 6 feet behind the rower. At the call of 3,2,1 Go, the first female enters the workout and heads to the rower. She will start by completing a 250 meter row then move to a box to complete 15 box jump overs. Once the box jump overs are complete, the athlete will move to a set of dumbbells to complete 15 Devil Presses. The athlete will then go back to the box to complete 15 box jump overs and finish with a 250 meter row. Once the row is complete, the first female will leave the rower, go back to the start line, and tag in the first male athlete who must be waiting BEHIND the line. The first male athlete then completes the same workout, tags off to female athlete number 2, and finally male athlete 2. The workout is completed when the final male athlete gets behind the line where the rest of the team is waiting.

The team is allowed to have 2 separate boxes, but only a single rower is permitted for the team. Either the athlete working or the judge may reset the rower, but all team athletes except for the athlete working must remain beyond the line 6 feet behind the rower.

For each 250 meter row, not just for each athlete, the rower must be set back to ZERO.

Movement Standards:

Row: Row: The monitor on the rower must be set to zero at the beginning of each 250 meter row. The athlete working or a judge may turn on or reset the monitor. The athlete must stay seated on the rower until the monitor reads 250 meters for each row.

Box Jump Overs: For the Box Jump Over the athlete must have a two foot take off and landing. 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 have a two foot take off and a two foot landing on the opposite side, making sure to stay within the plane of the box with their feet. The rep is counted when the athlete gets to the floor on the opposite of the box.

Devil Press: The Devil Press is a movement featuring two dumbbells of the same weight and is essentially a combination of a dumbbell burpee and a double dumbbell snatch. Athletes will start each rep with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor in between the two dumbbells. From here, the athlete will either jump or step to their feet, never taking their hands from the dumbbells. The athlete will then snatch or swing both dumbbells from the floor simultaneously and finish with both 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 dumbbells.

Video Submission:

Prior to starting, film the measuring of the height of the boxes and the weight of the dumbells so all weights and measurements can be seen clearly. Make sure the video shows a reading of Zero Meters on the rower at the start of the workout and that 250 meters can be clearly seen when the athletes finish each 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.

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.