“ACC (Asia) 19.4 Qualifier”
2019 Asia CrossFit Championship WOD #4
- AMRAP in 20 minutes
- 150 Double-Unders
- 75 Pull-Ups
- 50 Wall Ball Shots (20/14 lb)
Prior to starting this workout, the athlete will need to mark the required height on the wall or wall ball target. The wallball target for male will be 10-feet, for female will be 9-feet.
The workout begins with the athlete standing tall with a jump rope in hand. After the call of “3,2,1…go,” the athlete may begin their double unders. After 150 reps are complete the athlete may jump up to their pull up bar to begin their 75 pull-ups. After the final pull up is completed, he or she will then move to their marked-out wall ball target to perform their wall balls. Once the 50th wall ball rep is completed the athlete can return to their rope to begin the next round.
The athlete’s score will be the total number of repetitions completed within the 20minute time cap.
Double-Unders: The rope passes completely under the feet on the athlete twice for each jump. The rope must be spinning forwards for the rep to count.
Pull-Ups: Athlete may perform strict, kipping or butterfly pull-ups. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. At the top of the rep, the chin must break the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastic-style grips, gloves, etc), but they may not tape the bar AND wear hand protection.
Wall Ball Shots: The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep”. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
The Asia CrossFit Championship (ACC), formally known as China Invitational, is a newly sanctioned CrossFit event, taking place in Shanghai, China. The mission of the ACC is to bring a challenging yet unforgettable international fitness event to Shanghai.