Workout Description
4 rounds for time:
400-m Trueform run
30 wall-ball shots (20/14 lb)
20 chest-to-bar pull-ups
80-ft Tank push
10 sandbag-to-shoulders (150/100 lb)
80-ft Tank push
Time cap: 25 minutes
Why This Workout Is Very Hard
For the average CrossFit athlete, Semifinals 22.16: Mid-Atlantic CrossFit Challenge: The MACC Mile is Very Hard because Sandbag Clean at up to 150 lb and Assault Run meet a roughly 25:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Only experienced athletes are likely to preserve every Rx standard.
Benchmark Times for Semifinals 22.16: Mid-Atlantic CrossFit Challenge: The MACC Mile
- Elite: <19:15
- Advanced: 21:45-25:00
- Intermediate: 0:3.45-0:2.95
- Beginner: >0:0.95
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): The repeated work around Sandbag Clean at up to 150 lb and Assault Run scores 0.9 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
- Speed (6/10): The 25:00 scoring window and 5 movements score 0.6 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
- Endurance (5/10): Semifinals 22.16: Mid-Atlantic CrossFit Challenge: The MACC Mile scores 0.5 for endurance because its 25:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
- Strength (5/10): External loading and force demands score 0.5 for strength. The prescription reaches about 150 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
- Power (5/10): Sandbag Clean drive a 0.5 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
- Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
Movements
- Assault Run
- Wall Ball
- Chest-to-Bar Pull-Up
- Sled Push
- Sandbag Clean
Scaling Options
Reduce Sandbag Clean to a load that permits crisp small sets without failed reps. Reduce monostructural distance or calories to roughly 70-80%.
Scaling Explanation
Choose options that keep the athlete working in the long, sustained domain and capable of meaningful progress inside the 25:00 cap. Preserve the primary challenge of Sandbag Clean at up to 150 lb and Assault Run, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
Semifinals 22.16: Mid-Atlantic CrossFit Challenge: The MACC Mile is intended as a long, sustained test centered on Sandbag Clean at up to 150 lb and Assault Run. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.
Coach Insight
Start at a pace you can repeat through the middle of the workout, and break Sandbag Clean at up to 150 lb and Assault Run before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.
Benchmark Notes
Many average athletes will meet the 25:00 cap, so lower levels grade rounds completed and every finisher ranks above a capped score. L5 is anchored around 3 rounds; the fastest finisher target is 18:00, with Sandbag Clean at up to 150 lb and Assault Run as the primary limiters.
Modality Profile
Counting each unique movement once, G includes Chest-to-Bar Pull-Up; M includes Assault Run; W includes Wall Ball, Sled Push, and Sandbag Clean. That produces G 20%, M 20%, and W 60%.
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