ONLINE QUALIFIERS

WORKOUT 1

WORKOUT 1
12 mins AMRAP (repetitions not rounds)
Double Unders = 30reps (do not increase each round)
Power Clean@50kg/35kg = 3,6,9,12,15 etc (increasing each round)
FLOW
Workout 1 begins with the athlete’s rope on the floor and the athlete standing behind the rope. The barbell pre-loaded with the RX weight. At the start of the ascending clock, the athlete may pick up their rope and begin the workout. Athletes may take as many sets, breaking up the work as needed, to complete the required number of repetitions throughout the workout.
Each rounds, the double unders stay at 30 repetitions, and the power cleans start at 3 repetitions, increasing by 3 reps each round. 3, 6, 9, 12, 15, etc.
Upon completion of the 12 Min time cap, your score is the repetitions completed.
Please download and use the scorecard provided to score your workout correctly and accurately.

EQUIPMENT
Barbell, plates, clips, jump rope
*If you are using pound (LB) plates, please use the supplied conversion chart. Any video submission with the incorrect weight used will be rejected.
MOVEMENT STANDARDS
Double Under: The double-under requires the athlete complete two rotations of the rope beneath the athletes feet for every singular jump. If the rope does not pass beneath the athletes feet twice, such as tripping on the rope during the second rotation, that rep will not count.
Power Clean
The barbell must originate on the floor, arrive at the athlete’s shoulder, and finish with the barbell in the front rack, with the athlete’s hips and knees at full extension, with the barbell over the athlete’s center of mass before moving onto the next rep.

VIDEO SUBMISSION
Video submissions are required for each workout, for all athletes who want to qualify for the ACC. Please note for teams, all workouts are individually performed and submitted via their team captain. The team captain is responsible for uploading the scores and video links for each member of the team.
Prior to starting, athletes should state their name, and show and state the weights and equipment to be used. All video submissions must 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. If an athlete needs someone to adjust their camera during the WOD to capture all movements, this is acceptable, as long as the flow of the workout and the athlete is in view the whole time.
The ACC team has the right to reject any video submission that does not successfully meet the above standards or any video that is suspected of being altered or edited.

WORKOUT 2

WORKOUT 2

Workout 2 has a 20mins Time Cap.

Part A:

30-20-10 reps for time;
DB Deadlifts @35kg/22.5kg Pair
Burpee Box Overs

Part B:

Remaining time, perform:
3 RM Overhead Squat from floor.

FLOW
Workout 2 Part A begins with the dumbbells on the floor and the athlete standing behind their dumbbells. At the start of the ascending 20min clock, the athlete may pick up their dumbbells and begin the workout. Upon completion of the first set of deadlifts, the athlete will move to the burpee box over. Athletes may take as many sets, breaking up the work as needed, to complete the required number of repetitions throughout the workout.
There are 3 rounds in part A: 30 dumbbell deadlifts, 30 burpee box overs, 20 dumbbell deadlifts, 20 burpee box overs, 10 dumbbell deadlifts, 10 burpee box overs.
If the athlete finishes Part A within the 20min Time Cap, record their score (mm:ss) and in the remaining time they will move to Part B. If the athlete doesn’t finish Part A their score is 20 mins + 1 second added to the time for every rep remaining. The athlete’s score for part B is then zero (0) kilograms.
Part B can begin as soon as the athlete has finished Part A. The barbell may be pre-loaded with a starting weight. The athlete may increase or decrease the weight before each attempt. You may have as many attempts as you like before the time cap. You must have a successful attempt to get a score for part B, all 3 reps must be done before the timer ends. E.G if you complete 2 reps, and complete the 3rd after the buzzer, the attempt does NOT count.
For the 3 RM overhead squat to be successful, the barbell must come from the floor. No racks or assistance is allowed. To get the bar off the ground and overhead the following is permitted:
• squat snatch
• power snatch
• clean and jerk/press
• clean, put the bar onto your back, then jerk, press or snatch balance from behind the head
Please download and use the scorecard provided to score your workout correctly and accurately.
EQUIPMENT
Part A: Box, 2 dumbbells
Part B: Barbell, plates, collars
*If you are using pound (LB) plates, you MUST use the supplied conversion chart. Any video submission or score with the incorrect weight used will be rejected.
MOVEMENT STANDARDS
Dumbbell Deadlift: The dumbbell deadlifts start with both ends on the ground. When performing the reps, only one end of the dumbbell has to touch the ground. Both dumbbells must touch the ground at the same time, on the outside of the feet. Conventional deadlift only, NO sumo deadlifts or other variations are allowed.
At the top of the deadlift, the athletes hips and shoulders must be in line at full extension, with elbows locked out.

BURPEE BOX OVERS
The burpee box over starts with the athlete facing the box, the athlete must be square and head forward to the box. NO lateral burpees allowed. The athletes chest and thighs must touch the ground on the bottom of the burpee. The athlete may jump or step onto the box and off the box. Whether jumping or stepping, BOTH feet must make contact with the top of the box at the same time. Coming off the box, the athlete must turn around and be face forward on to the box to perform their next burpee.
OVERHEAD SQAT FROM THE GROUND
The barbell may be pre-loaded to a start weight. The athlete has to load their own bar. No pit crews or assistance is allowed. The barbell must start on the ground. The athlete may then lift the bar from the ground and get it to an overhead position in any variation detailed above. As long as they are locked out with hips and knees at full extension before starting each rep. However, you may squat snatch the first rep if you wish.
For the 3RM squat to count, the hip crease must be below the knee at the bottom of each squat, and the athlete must stand up to full extension of the hips and knees. You must show control before lowering the barbell down.
At the end of part B, you must declare the weight you successfully lifted and show the camera the barbell and weight.
VIDEO SUBMISSION
Prior to starting, athletes should state their name, and clearly show and state the weights and equipment to be used. All video submissions must 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. At the end of part B, you must declare the weight you successfully lifted and show the camera the barbell.
Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. If an athlete needs someone to adjust their camera during the WOD to capture all movements, this is acceptable, as long as the flow of the workout and the athlete is in view the whole time. It is the athletes responsibility to ensure their video meets the standard.
For all athletes who want to qualify for the ACC, video submissions are required for each workout at the same time as score submission. Please note for teams, all workouts are individually performed and submitted via their team captain. The team captain is responsible for uploading the scores and video links for each member of the team.
The ACC team has the right to reject any video submission that does not successfully meet the above standards or any video that is suspected of being altered or edited.

WORKOUT 3

WORKOUT 3
3 rounds for time:
30 front squats @50kgs/35kgs
30 kettlebell snatches @24kg/16kg

FLOW
Workout 3 begins with the barbell on the floor and the athlete standing behind the barbell. At the start of the ascending clock, the athlete may pick up their barbell and begin the workout. Athletes may take as many sets, breaking up the work as needed, to complete the required number of repetitions throughout the workout.
There are 3 rounds and no time cap. 30 front squats, 30 kettlebell snatches (single arm). You score is your time (mm:ss).
Please download and use the scorecard provided to score your workout correctly and accurately.

EQUIPMENT
Barbell, plates, collars, kettlebell
*If you are using pound (LB) plates, you MUST use the supplied conversion chart. Any video submission or score with the incorrect weight used will be rejected.
MOVEMENT STANDARDS
Front squat
The barbell must be taken from the ground and held in the front rack position only. No other body part may touch the legs during the movement. At the bottom of the squat, the hip crease must be below the knee, and the athlete must stand up to full extension of the hips and knees at the top of each repetition. You may squat clean the first rep.
Kettlebell snatch
The kettlebell starts on the ground and finishes directly overhead with the elbow locked out at full extension over the top of the shoulder and in line with the athletes head. The kettlebell must pass between the knees on the bottom portion of the movement, and does NOT have to touch the ground at the bottom of each rep. Alternating of arms is NOT required. The athlete may break up the reps between arms however they please. Changing arms must occur when the kettlebell is on the ground. You cannot change arms mid-rep or mid-air.

VIDEO SUBMISSION
Prior to starting, athletes should state their name, and show and state the weights and equipment to be used. All video submissions must 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. If an athlete needs someone to adjust their camera during the WOD to capture all movements, this is acceptable, as long as the flow of the workout and the athlete is in view the whole time. It is the athletes responsibility to ensure their video meets the standard.
For all athletes who want to qualify for the ACC, video submissions are required for each workout at the same time as score submission. Please note for teams, all workouts are individually performed and submitted via their team captain. The team captain is responsible for uploading the scores and video links for each member of the team.
The ACC team has the right to reject any video submission that does not successfully meet the above standards or any video that is suspected of being altered or edited.

WORKOUT 4

WORKOUT 4 – Part A & B (11 min time cap)

Workout 2 has a 20mins Time Cap.

Part A:

For time;
50 handstand push-ups
50 pull-ups
50 toes to bar
50 wall-balls @ 9kgs/6kgs 7 10ft Target Male & Female

Part B:

In remaining time;
Max calorie row

FLOW
Workout 4A & 4B has an 11 min time cap. It is a chipper that begins with the athlete standing tall behind their measured handstand-pushup box. At the start of the ascending clock, the athlete will kick up to a locked out handstand before performing their repetitions. They will then move onto the pull-ups and complete 50 repetitions before moving to the toes to bar to complete another 50 repetitions, and lastly onto the wall-balls, complete 50 repetitions. Athletes may take as many sets, breaking up the work as needed, to complete the required number of repetitions throughout the workout.
If the athlete finishes within the 11 min time cap, they will note their time (mm:ss) and will move onto Part B and perform max calories on the rower in the remaining time.
If the athlete does not finish the workout in the time cap, their score will be 11 minutes + 1 second added for every rep remaining. They will receive a score of zero (0) for part B.
Please download and use the scorecard provided to score your workout correctly and accurately.

EQUIPMENT
Measured handstand push-up area, pull-up bar, wall-ball, wall-ball target, rower.
MOVEMENT STANDARDS
Handstand push-ups
For the handstand push-up, prior to the start of the workout, athletes must measure out and mark a box measuring 36in wide by 24in from the floor. This is for the athlete’s hand placement. The athlete’s palms may not extend beyond this box over the course of any handstand push-up repetition, however, their fingers may. The box must be marked out clearly to be visible in the video. Each repetition begins with the kicking upside down, onto the wall, with the athlete’s hands clearly inside of the box, arms and shoulders locked out, body vertically aligned, with feet in contact with the wall. Once this position is established, the athlete may lower their body down to bring their head in contact with the ground. From here, the athlete may use any style of handstand push-up, including kipping or strict, to press and finish with their body vertically aligned, arms and shoulders locked out, and feet in contact with the wall. Each rep must have the athlete’s head make contact with the floor, and finish in this extended position. If at any point in time an athlete kicks off the wall, they must first establish the locked out finish position, with body vertically aligned before lowering down to begin repetitions. If over the course of a repetition, the athlete’s hands leave the marked box, that rep shall not count. However, if the athlete is resting with their head on the floor, they may adjust their hands (which may have them come out of the box,) but must return them to the box before attempting to complete another repetition. If head cushioning is used, please ensure the head is still level with the hands, or your score will not count

Toes To Bar
The toe to bar requires an athlete start each set at a dead hang from a pull-up bar, with shoulders, arms, hips and legs at full extension. Each repetition consists of an athlete bringing both feet behind the perpendicular vertical plain created by the pull-up bar, and finishes with both feet simultaneously in contact with the pull-up bar, between the athlete’s hands.
Wall-ball
For the wall-ball, the athlete must start with the ball at a dead stop on the ground. The athlete may then pick up the ball and stand tall before beginning a set, or squat clean the ball, before beginning their first repetition of any set. An athlete may not start in a squat, pick up the ball from this position, and toss the ball to the target. A repetition consists of an athlete holding the ball in the “front rack,” and performing a full squat, hip-crease passing below the top of the knee, and when vertically extending throwing the ball to a specific target height. If the athlete’s hip does not break parallel, or the target does not touch the wall, that rep will not be counted. The athlete may then catch the ball and perform multiple reps if they so choose. Finally, athletes may not catch the ball on the bounce, and head right into a wall-ball repetition. The ball must be settled on the floor before picking it up to begin another set.
Pull-ups
The pull-up begins with an athlete at a dead-hang (arms, shoulders, and hips extended) from a pull-up rig. The athlete then, using any style (kipping, butterfly, strict,) must get their chin clearly over the bar at the top of each rep. Each repetition begins with the athlete in a dead-hang, and finishes with the athlete’s chin getting over the bar.
Rower
The rower must start on zero calories and the screen must be clearly visible from start to finish.
VIDEO SUBMISSION
Prior to starting, athletes should state their name, and show and state the weights and equipment to be used. All video submissions must 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. If an athlete needs someone to adjust their camera during the WOD to capture all movements, this is acceptable, as long as the flow of the workout and the athlete is in view the whole time. It is the athletes responsibility to ensure their video meets the standard.
For all athletes who want to qualify for the ACC, video submissions are required for each workout at the same time as score submission. Please note for teams, all workouts are individually performed and submitted via their team captain. The team captain is responsible for uploading the scores and video links for each member of the team.
The ACC team has the right to reject any video submission that does not successfully meet the above standards or any video that is suspected of being altered or edited.

SCHEDULE

THURSDAY

Individual Event 1
09:00 Female Heat 1 & 2
09:50 Female Heat 3 & 4
10:40 Male Heat 1 & 2
11:30 Male Heat 3 & 4
Team Event 1 & 2
12:30 Heat 1
13:25 Heat 2

FRIDAY

Team Event 3
09:00 Heat 1
09:20 Heat 2
Team Event 4
09:45 Heat 1
10:15 Heat 2
Female Event 2
10:45 Heat 1
11:00 Heat 2
11:15 Heat 3
11:30 Heat 4
Male Event 2
11:45 Heat 1
12:00 Heat 2
12:15 Heat 3
12:30 Heat 4
Female Event 3
12:45 Heat 1
13:05 Heat 2
13:25 Heat 3
13:45 Heat 4
Male Event 3
14:05 Heat 1
14:25 Heat 2
14:45 Heat 3
15:00 Heat 4
Female Event 4 & 5
15:20 Heat 1
15:35 Heat 2
15:50 Heat 3
16:05 Heat 4
Male Event 4 & 5
16:20 Heat 1
16:35 Heat 2
16:50 Heat 3
17:05 Heat 4

SATURDAY

Team Event 5
09:00 Heat 1
09:25 Heat 2
Team Event 6
09:50 Heat 1
10:20 Heat 2
Female Event 6
10:50 Heat 1
11:10 Heat 2
11:30 Heat 3
11:50 Heat 4
Male Event 6
12:10 Heat 1
12:30 Heat 2
12:50 Heat 3
13:10 Heat 4
Female Event 7
13:30 Heat 1 & 2
13:55 Heat 3 & 4
Male Event 7
14:20 Heat 1 & 2
14:45 Heat 3 & 4
BREAK
Female Event 8
16:10 Heat 1
16:20 Heat 2
16:30 Heat 3
16:40 Heat 4
Male Event 8
16:50 Heat 1
17:00 Heat 2
17:10 Heat 3
17:20 Heat 4

SUNDAY

Team Event 7
09:00 Heat 1
09:20 Heat 2
Team event 8
09:40 Heat 1
10:00 Heat 2
Female Event 9
10:25 Heat 1
10:35 Heat 2
10:45 Heat 3
10:55 Heat 4
Male Event 9
11:05 Heat 1
11:15 Heat 2
11:25 Heat 3
11:35 Heat 4
Female Event 10
11:50 Heat 1
12:05 Heat 2
12:20 Heat 3
12:35 Heat 4
Male Event 10
12:50 Heat 1
13:05 Heat 2
13:20 Heat 3
13:35 Heat 4
Female Event 11
13:50 Heat 1
14:05 Heat 2
14:20 Heat 3
Male Event 11
14:35 Heat 1
14:50 Heat 2
15:05 Heat 3
Female Event 11
15:20 Heat 4
Male Event 11
15:35 Heat 4