2023 MACC FEST

Solo Event 1

Solo Event 1 - SE1

Time Cap: 18 minutes

For time: 

10-1 

Burpee C2B Pull-Ups/Pull-Ups

Double DB Squat Clean Thrusters 

Rx Plus

Burpee C2B Pull-Ups

Dumbbells: 50/35 lbs

Rx 

Burpee Pull-Ups

Dumbbells: 50/35 lbs

Masters 40-44 I 45-49 I 50-54

Burpee Pull-Ups

Dumbbells: 50/35 lbs

Masters 55+

Burpee Pull-Ups

Dumbbells: 35/20 lbs

Flow

This workout is for time. The Athlete will begin on their start mat. At the call of “3,2,1…Go!” The Athlete will move from their start mat to their Pull-Up bar and perform 10 Burpee Pull-Ups (Burpee Chest to Bar Pull-Ups for Rx Plus Division). Once 10 Burpee Pull-Ups are completed, the Athlete will progress to their Dumbbells to perform 10 Double Dumbbell Squat Clean Thrusters. They will advance the dumbbells forward before returning to the rig where they will perform 9 Burpee Pull-Ups, then 9 Double Dumbbell Squat Clean Thrusters. The Athlete will continue to follow this descending rep scheme sequence of Burpee Pull-Ups and Double Dumbbell Squat Clean Thrusters, advancing the dumbbells after each round, until they have finished 1 rep of each movement (athletes will not need to advance the dumbbells after their final round). The workout is completed when the Athlete crosses onto their finish mat. 

The score is the time to complete the workout or the reps completed at the time cap.  There is no tiebreaker.

Movement Standards

Burpee Chest to Bar Pull-Ups

The Athlete begins by standing with the feet together underneath a pull-up bar. The Athlete must touch the chest and thighs to the ground at the bottom of each burpee. The Athlete may choose to step or jump into this position. The Athlete may also choose to step up or jump up from the bottom of the burpee. Once the burpee is completed, the Athlete must perform a Chest to Bar Pull-Up. For the Chest to Bar portion of this movement, the Athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Both kipping and strict movements are allowed. Mixed grip is also permitted. The rep is credited when the Athlete reaches the finish position, where the chest clearly comes into contact with the bar below the collarbone. If you miss the Pull-Up bar or do not achieve the finish position, you must complete the Chest to Bar Pull-Up before beginning the next rep. You do not have to repeat the burpee if you miss the Chest to Bar Pull-Up.

Burpee Pull-Ups

The Athlete begins by standing with the feet together underneath a pull-up bar. The Athlete must touch the chest and thighs to the ground at the bottom of each burpee. The Athlete may choose to step or jump into this position. The Athlete may also choose to step up or jump up from the bottom of the burpee. Once the burpee is completed, the Athlete must perform a Chin Over Bar Pull-Up. For the Pull-Up portion of this movement, the Athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Both kipping and strict movements are allowed. Mixed grip is also permitted. The rep is credited when the Athlete reaches the finish position, where the chin is clearly above the horizontal plane of the bar. If you miss the Pull-Up bar or do not achieve the finish position, you must complete the Pull-Up before beginning the next rep. You do not have to repeat the burpee if you miss the Pull-Up.

Double DB Squat Clean Thrusters

Each set of Double DB Squat Clean Thrusters begins with Dumbbells on the ground. The dumbbells will be brought to the shoulders in one continuous motion in the form of a muscle, power, squat, or split clean. Deadlifting and the hang cleaning the weight will not be allowed. The weight will be front squatted until the hip crease is below parallel. If the athlete chooses to squat clean the weight and the requisite depth is met this will count for the front squat. The weight will then be brought to standing and pressed to overhead in one continuous motion. Front squatting and the pressing, push pressing, or push jerking the weight is not allowed. The rep is credited when the elbows, knees, and hips are all locked out, and the weight is directly overhead or just behind the middle of the body. Touch and go is permitted with both front heads of the Dumbbells making contact with the ground prior to initiating the Squat Clean portion of the next rep.

Solo Event 2

Solo Event 2 - SE2

Time Cap: 8 minutes

For time: 

15 Overhead Squats

20/15 cal Row 

15 Clean & Jerks

20/15 cal Row 

15 Overhead Squats 

Rx Plus

Overhead Squats: 155/105 lbs

Clean and Jerk: 155/105 lbs

Rx 

Overhead Squats: 135/95 lbs

Clean and Jerk: 135/95 lbs

Masters 40-44 I 45-49 I 50-54

Front Squats: 135/95 lbs

Clean and Jerk: 135/95 lbs

Masters 55+

Front Squats: 95/65 lbs

Clean and Jerk: 95/65 lbs

Flow

This workout is for time. All Athletes will begin on the start mat. At the call of “3,2,1…Go!” Athletes will enter the field of play and perform 15 Overhead Squats (Masters Division will perform Front Squats). Athletes will then move to their rower to complete 20/15 cals. Upon completion of the required row cals, Athletes will then return to their barbell for 15 Clean and Jerks. Once the Clean and Jerks are completed, they will then return to the rower for another 20/15 cals. When the second row is completed, Athletes will then return to their barbell for 15 Overhead Squats (Masters Division will perform Front Squats). The workout is complete when the Athlete crosses onto the finish mat. 

The score is the time to complete the workout or the reps completed at the time cap.  There is no tiebreaker.

Movement Standards

Overhead Squat

The barbell begins on the ground. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The hip crease must be below the top of the knee at the bottom. The rep is counted when the barbell comes to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Front Squat

The barbell begins on the ground. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved. The hip crease must be below the top of the knee at the bottom. The rep is complete when the Athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.

Clean and Jerk 

The barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, split clean, or squat clean may be used,but a deadlift to hang clean is not allowed. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted. The rep is counted when the barbell is fully locked out overhead directly over the middle of the Athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. Touch and go is permitted but bouncing the bar between reps is not. For the jerk portion of the movement, re-racking the bar will be permitted.

Rower

This is a standard Concept 2 Rower. Both feet must be in the foot cradles to begin accumulating cals. The Athlete must remain seated in the rower until their judge signals that the required cals have been met. Athletes may adjust the damper on their rower at any time but are not permitted to touch the monitor.

Solo Event 3

Solo Event 3 - SE3

Time Cap: 15 minutes

4 Rounds For Distance:

3-3-3-3 (3 minutes on / 1 minute off)

Rx Plus

18/14 Cal Echo Bike 

5/4 Ring Muscle Ups 

Max Distance Sandbag Carry (150/100)

Rx

16/12 Cal Echo Bike 

5/4 Bar Muscle Ups 

Max Distance Sandbag Carry (100/70)

Masters 40-44 I 45-49 I 50-54

16/12 Cal Echo Bike 

4/3 Bar Muscle Ups 

Max Distance Sandbag Carry (100/70)

Masters 55+ 

14/10 Cal Echo Bike 

12/10 Toes to Bar

Max Distance Sandbag Carry (70/50)

Flow

This workout is for distance. There will be four (4) 3 minute intervals in which the Athletes can work with a mandatory 1 minute rest period between intervals. At the call of “3,2,1…Go!” Athletes will have 3 minutes to complete a Buy-In of Echo Bike Cals (Please refer to the workout description for your Division’s requirements) and Muscle Ups (Rx+ = Ring Muscle Ups, Rx/Master’s 40-54 = Bar Muscle Ups, Master’s 55+ = Toes to Bar), and in the remaining time they will work to accumulate max distance in the Sandbag Carry. During the mandatory rest period, Athletes will return to their start mat to await the next 3 minute workout window. Athletes will have a total of four (4) 3 minute intervals to accumulate max distance of the Sandbag Carry after completing the Buy-In at the start of each interval.

The score for this workout will be the max distance accumulated or total reps accumulated prior to the time cap. The tiebreaker will be the distance accumulated in the first round.

Movement Standards

Echo Bike

This is a standard Rogue Echo Bike. Athletes stay seated on their bike until the required number of calories have been accumulated. The athletes may adjust the seat position, but may not touch the monitor.

Ring Muscle Up

In the muscle-up, the Athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip.You must move through at least a portion of a dip to reach the top of the rep. The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Bar Muscle Up

The Athlete must start each rep with their arms fully extended and their feet off the ground. No part of your foot can go over the lowest part of the bar during the kip. You must move through at least a portion of a dip to reach the top of the rep. No part of the body outside of the hands and hips may be in contact with the bar at the top of the rep. Removing the hands to rest on top of the bar at any point is not allowed. The rep is counted once your arms are fully locked out and your shoulders are slightly over the bar.

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. Overhand, underhand, and mixed grip are permitted. The rep is credited when both feet make contact with the bar inside the Athlete’s hands. Both feet must contact the bar at the same time. On the ensuing repetition, the feet must be brought back behind the bar.

Sandbag Carry

The Athlete must complete the required Buy-In prior to picking up the Sandbag. The Sandbag begins on the ground. While carrying the Sandbag, it must be held in front of the Athlete's chest, with arms wrapped around the side of the sandbag. The Sandbag shall not be carried on the Athlete's shoulder. The Athlete must have the bag secured on the chest prior to accumulating distance. Distance is credited when both feet fully cross the line for each 5’ section with the bag secured in the bear hug hold. Only distance accumulated during the working interval window will count towards the Athlete’s score.