2022 MACC FEST

Individual Event 1: “OG Solo”

PRESENTED BY ROGUE FITNESS

8 Minute to Find 

1RM Clean and Jerk

Time Cap: 8 minutes

Flow 

At the sound of the beep the athletes will move to the platform and begin loading their barbells. Athletes will perform a clean and jerk for maximum weight.  Athletes will be allowed as many attempts as they want within the 8 minute time cap.

Clips are required to be securely fastened on the barbell at all times for the lift to count. 

The platform must be clear of all loose plates when a lift is in progress for safety purposes.

Score is heaviest weight lifted. 

Movement Standards

Clean and Jerk -  The Athlete will move the bar from the ground to the shoulder in one smooth motion. The Athlete will then take the bar from the shoulder to overhead.  Power variations are allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead and both feet under the hips. The athlete may not touch the platform with any part of the body other than the feet. Hang clean is not allowed. 

Individual Event 2 - “Stairway to Heaven”

PRESENTED BY MD ARMY NATIONAL GUARD

40-44 I 45-49 I 50-54

For time:

Round 1

400m Run

4 Rope Climbs

35 OHS (95/65)

Round 2

400m Run

3 Rope Climbs

25 OHS

Round 3

400m Run

2 Rope Climbs

15 OHS

Round 4

400m Run

1 Rope Climb

5 OHS

Time Cap: 20 minutes

55+

For time: 

Round 1

400m Run

3 Rope Climbs

25 OHS (75/55)

Round 2

400m Run

2 Rope Climbs

15 OHS

Round 3

400m Run

1 Rope Climb

5 OHS

Time Cap: 15 minutes

Flow

At the sound of the beep athletes will begin the run course. The athlete will follow the marked course and then enter the field of play on the right hand side. When the athlete returns to the field of play they must run parallel to the rig on the start mats until they reach their lane and then move to the rope.  The athlete will then begin accumulating reps of rope climbs.  When 4 Rope Climbs have been completed the athlete will move to the barbell and begin accumulating reps of Overhead Squats. When 35 overhead squats have been completed the athlete will run down their lane to the start mat and make a right to exit the field of play. The athletes will follow the same pattern and complete a 400m; 3 rope climbs; 25 overhead squats. Followed by 400m run; 2 rope climbs; 15 Overhead Squats. And finally, 400m run; 1 rope climb; and 5 Overhead Squats. When 5 Overhead squats have been completed the athlete will move to the finish line where time will be called.

Score is time.

Movement Standards 

Run - The athlete will progress on the designated run route.

Overhead Squat - Each rep begins with the athlete standing tall with the barbell overhead in a fully locked out position. At the bottom, the hip crease must clearly pass below the top of the knee. The rep is counted when the barbell returns to a fully locked out position overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. Dropping the bar behind will be a no rep. 

Rope Climb - In the rope climb, the athlete ascends the rope to touch the cross beam at the top. Jumping up to begin each ascent is permitted. Athlete may use their legs.

Individual Event 3 - “Over the Hill”

PRESENTED BY YERBAE

For time:

20 Double KB Deadlifts

40’ Farmer’s Carry Down 

40 DU

40’ Farmer’s Carry Back

20 Double KB Hang Cleans

40’ Front Rack Carry Down

40 DU

40’ Front Rack Carry Back

20 Double KB Hang Snatch

40’ Overhead Carry Down

40 DU

40’ Overhead KB Carry Back

40’ HSW Walk

40-44 I 45-49 I 50-54

Double KB Deadlift: 70/53

Double KB Hang Cleans: 53/35

Double KB Hang Snatch: 35/26

HSW: 5’ increment

55+

Double KB Deadlift: 53/35

Double KB Hang Cleans: 35/36

Double KB Hang Snatch: 35/26

Double KB Carry Down & Back

HSW: 5’ increment

Time Cap: 12 minutes

Flow

At the sound of the beep athletes will move to the first set of Kettlebells (nearest the finish mat) and begin accumulating reps of Double Kettlebell Deadlifts. When 20 Double Kettlebell Deadlifts have been completed the athlete will Farmer Carry the Kettlebells past the red line nearest the finish mat. The Athlete will then drop the kettlebells and begin accumulating reps of Double Unders. When the Athlete has completed 40 Double Unders the athlete will return to the kettlebells and Farmer Carry them back to the dollamur mat.

The athlete will move to the second set of Kettlebells and begin accumulating reps of Double Kettlebell Hang Cleans. When 20 Double Kettlebell Hang Cleans have been completed the athlete will Front Rack Carry the Kettlebells past the red line nearest the finish mat. The Athlete will then drop the kettlebells and begin accumulating reps of Double Unders. When the Athlete has completed 40 Double Unders the athlete will return to the kettlebells and Front Rack Carry them back to the dollamur mat.

The  athlete will move to the final set of Kettlebells and begin accumulating reps of Double Kettlebell Hang Snatches. When 20 Double Kettlebell Hang Snatches have been completed the athlete will Overhead Carry the Kettlebells past the red line nearest the finish mat. The Athlete will then drop the kettlebells and begin accumulating reps of Double Unders. When the Athlete has completed 40 Double Unders the athlete will return to the kettlebells and Overhead Carry them back to the dollamur mat.

The athlete will then return to the red line closest to the rig and begin handstand walking towards the finish mat. When the athlete crosses the red line closest to the finish line the athlete will drop down and move to the finish mat where time will be called. 

Score is time.

The tiebreak will be after the 40’ Overhead KB Carry Back.

Movement Standards

Double KB Deadlift - Starting with the kettlebells on the floor, outside the feet, the athlete lifts them until the hips and knees reach full extension, and the head and shoulders are in line with kettlebells. The arms must be straight throughout. Touch-and-go is permitted, however no bouncing. 

Double KB Hang Clean - The movement starts with a deadlift with both kettlebells from the ground to standing. From here the athlete may lower to a hang position, with the handles staying above the knees. The athlete will then proceed to bring the kettlebells into the front rack position, which is defined as the kettlebell touching the shoulder and elbows in front of the handle. 

Double KB Hang Snatch - The movement starts with a deadlift with both kettlebells from the ground to standing. From here athletes may lower to a hang position, with the handles staying above the knees. The athletes will then proceed to bring the kettlebells overhead in one continuous motion - a KB clean and jerk is not allowed. 

Farmer Carry - The movement begins with the kettlebells on the ground. The athlete will deadlift both to standing and proceed to walk with one in each hand the designated distance before returning them to the ground. 

Front Rack Carry - The kettlebells will be brought to the front rack position however they see fit. The front rack position is defined as the kettlebell touching the shoulder and elbows in front of the handle. The athlete will stay in this position and walk the required distance before lowering the kettlebells to the floor.

Overhead Carry - Athletes may bring the kettlebell to the overhead position however they see fit. With both kettlebells overhead, the athlete will progress the required distance before lowering them to the floor. Lockout overhead is not required for the athlete to move down the lane but the kettlebell must stay above the athletes head throughout the movement.

Handstand Walk - The athlete must start with the hands (entire hand, including palm and fingers) behind the line denoting the start of the segment being attempted. If the athlete comes down at any time or exits their assigned lane, the athlete must restart from the last section completed. Hands may touch the line on either side of the lane but may not cross into the adjacent lane.  Both hands, including palms and fingers, must clearly cross the yellow line to earn credit for that segment.

Double Unders - This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

Individual Event 4 - “American Chopper”

PRESENTED BY REHAB 2 PERFORM

3RFT:

12/8 Echo Bike Cals

9 Box Jump Overs 

6 Power Cleans

40-44 I 45-49 I 50-54

Power Cleans: 155/105

Box: 24/20

55+

Power Cleans: 135/95

Box: 24/20

Time Cap: 7 minutes

Flow

At the sound of the beep the athlete will move to the Rogue Echo Bike  and begin accumulating Calories. When 12 calories (Males) or 8 calories (females) have been completed, the athlete will move to the box and begin accumulating reps of box jump overs. When the athlete has completed 9 box jump overs, the athlete will then move to the barbell and begin accumulating reps of power cleans. When 6 power cleans have been completed the athlete will move back to the Rogue Echo Bike to complete two more rounds following the same pattern. When the athlete has completed the third round the athlete will move to the finish line where time will be called.

Score is time.

Movement Standards

Echo Bike - The athletes may adjust the seat but not touch the monitor and must remain in the seat until the required calories are completed. The monitor will be reset between rounds.

Box Jump Over - In the box jump-over, there is no requirement to stand tall while on top of the box. A two-foot takeoff is required to start, and only the athlete's feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side.

Power Clean - The barbell will begin on the ground. A muscle clean, power clean or split clean may be used, as long as the barbell comes up to the shoulders, with feet in line, the hips and knees fully extended with elbows in front of the bar before the rep is credited.

Individual Event 5 - “Flashback”

PRESENTED BY YETI

AMRAP 3 for 4 Rounds

12 Toes to Bar

9 Thrusters

6 Burpees Over Worm

In remaining time: 30 Bar MU

*Rest 1 minute b/t sets

40-44 I 45-49 I 50-54

Thrusters: 115/75

Bar Muscle Ups

55+

Thrusters: 95/65

30 C2B PU + 10 Bar Muscleups

Time Cap: 15 minutes

Flow

This workout will consist of (4) 3 minute sections with a 1 minute rest between each. 

At the sound of the beep the athlete will move to the pullup bar and begin accumulating reps of Toes to Bar. When 12 Toes to Bar have been completed the athlete will move to the barbell and begin accumulating reps of Thrusters. When 9 Thrusters have been completed the athlete will move to the worm and begin accumulating reps of Worm Facing Burpees. When 6 Worm  Facing Burpees have been completed the athlete will move back to the rig and begin accumulating as many reps as possible of Bar Muscleups (Chest to Bar Pullups- 55+) in the time remaining. 

At the 3 minute mark the athletes will stop working and reset on the start mat. 

At the 4 minute mark the athlete will begin Round 2 and follow the same pattern and accumulate as many reps of bar Muscleups as possible. 

At the 7 minute mark the athletes will stop working and reset on the start mat. 

At the 8 minute mark the athlete will begin Round 3 and follow the same pattern and accumulate as many reps of bar Muscleups as possible. 

At the 11 minute mark the athletes will stop working and reset on the start mat. 

At the 12 minute mark the athlete will begin Round 4 and follow the same pattern and accumulate as many reps of bar Muscleups as possible. 

At the 15 minute mark the event will end. 

If the athlete completes 30 Bar Muscle Ups the athlete will move to the finish line where time will be recorded. 

55+ only- If the athlete completes 30 Chest to Bar Pullups and 10 Bar Muscleups the athlete will move to the finish line where time will be recorded.

Note - Minimum work requirement will be finishing the triplet of each round. 

Score is time.

Movement Standards

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 and the heels must be brought back behind the bar. Athletes may wear hand protection (gymnastics style grips, gloves, etc.) Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Worm Facing Burpee - The burpee must be performed perpendicular to (facing) the worm. The athlete’s chest must touch the ground at the bottom of the movement. From this position, the athlete can step or jump to their feet. The athlete must jump over the worm using a two-foot takeoff. Gallop jumping, single-legged jumping or stepping over is not permitted. The athlete does not need to land with both feet at the same time. The rep is credited when both feet have touched the ground on the opposite side of the worm.

Thruster - This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead in one fluid movement. When the bar is taken from the floor, a full squat clean into the thruster is allowed. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell MAY NOT be dropped from overhead or behind, if the barbell is dropped from overhead it will be a NO REP. The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body. The weight must continue to move until lockout. Re-dipping during the press (i.e. performing a jerk) will result in a “no rep”.

Bar Muscleup - Each rep begins with a pass through or hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.).

Chest to Bar Pull Up - 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. At the top, the chest must clearly come into contact with the bar, below the collarbone.