MOVEMENT STANDARDS

Here are just some of the movement standards for this weekend. Appearing in alphabetical order. Stay tuned there’s still more to be released!

 

BOX JUMPS

Every rep must begin with both feet on the floor.

The athlete must jump with both feet (two-footed jump) onto the box, showing control on top of the box, with the hips and knees locked out.

The athlete can then choose to jump down or step down.

(Step- ups are permitted for MASTERS ONLY)

 

DUMBBELL THRUSTER

The dumbbells must start on the floor.

The athlete must not touch or reach for the dumbbells until ‘Go’, i.e  3, 2, 1 GO

It is NOT permitted to use an additional ball, box or other object to check for proper depth.

A successful rep will see the dumbbells on the shoulders in a front squat moving from the bottom of a squat (below parallel i.e hip crease below the knee) to full lockout overhead.

Full lockout is when the hips, knees and arms are fully extended and the dumbbells and arms are directly over the body.

A full squat clean into the truster is allowed if the dumbbells are on the ground.

 

BURPEES

At the bottom position, the athlete’s chest and hips must touch the ground.

At the top of the movement, the feet must visibly leave the ground, with the hip fully extended and arms above the head.

 

CHEST TO BAR PULL-UPS

The athlete must start from a hanging position.

Dead hang, kipping or butterfly pull-ups pull are permitted as long as all the standards are met.

At the bottom position the arms must be fully locked out.

At the top position the the chest at any point below the clavicle (collar bone) must clearly contact the bar.

Gymnastic grips or straps are permitted in this workout.

 

DEADLIFT

This is a standard Deadlift with the hands outside the knees. Sumo Deadlifts are not allowed.

Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

 

DOUBLE UNDERS

The rope must be moving in a forwards motion and pass under the feet twice for one jump.

Only successful reps should be counted, NOT attempts.

 

FRONT SQUAT

The workout begins with the barbell on the ground.

No racks allowed.

A full squat clean for the first rep in the front squat is permitted.

In the bottom position of the squat the hip crease must pass below the knee.

At the top position the hips and knees must be fully locked out.

Using a ball, box or other object to check for proper depth is not allowed.

 

GHD – SIT UP 

The movement starts and finishes with the athlete sitting upright on the GHD with the hands touching the front pads.

At the bottom of the movement both hands must touch the ground.

 

HANDSTAND PUSH-UPS

The movement starts and finishes with the arms fully locked out with only the heels on the wall. The feet must be inside the hands, meaning the width of the feet must be less than the width of the hands.

At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with only the heels on the wall.

Both feet must still be in contact with the wall when the arms lockout to complete the rep.

 

LUNGE (FRONT RACK)

The workout begins with the barbell on the ground.

This is a static lunge where the load is supported in the front rack position. The Lunge will start with the athlete stepping forward, at the bottom of the movement the knee must make contact with the ground. The lunge finishes

with the athlete bringing both feet back in-line, standing fully extended with the hip open and knees locked out.

Athletes must alternate legs after each repetition.

If the knee does not touch the ground, the weight is dropped, or the next rep is initiated before fully standing up the rep will need to be repeated.

 

MUSCLE UP

This is a standard ring muscle-up.

At the bottom of the movement the athlete must begin or pass through a hang below the ring with the arms fully extended, (with or without a false grip), and the feet off the ground.  At the top of the movement the arms must be

completely locked out while supporting yourself above the rings.  Kipping the muscle-up is acceptable, but the feet must not come higher than the hands in the kip. Swings or rolls are not permitted. If consecutive kipping muscle

ups are performed, a change of direction below the rings is required.

 

PISTOLS 

The pistol starts and ends with the athlete standing fully extended with the hip open and knees locked out on the squatting leg.

At the bottom of the movement the hip crease must pass below the knee. The opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed.

Athletes must alternate legs after each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg,

In the pistol the non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.

If an athlete becomes unstable i.e hopping around, the athlete must regain control before placing the non-supporting leg on the ground.

 

PULL-UP

The athlete must start from a hanging position.

Dead hang, kipping or butterfly pull-ups pull are permitted as long as all the standards are met.

At the bottom position the arms must be fully locked out.

At the top position the chin must break the horizontal plane of the bar.

Gymnastic grips or straps are permitted in this workout.

 

ROW
Any damper setting is allowed. You must enter, exit and adjust the machine on your own with no assistance.

 

SHOULDER TO OVERHEAD

The shoulder to overhead can be completed as either a shoulder press, push press, push jerk or split jerk.

Every rep must start with the barbell on the shoulders and finish with the barbell overhead with the knees, hips and arms locked out with the bar directly over the middle of the body and the feet together.

If you choose to split jerk the feet must be brought back together before the bar can be lowered or dropped.

 

 SNATCH

The barbell can be loaded with the recommended weight before the workout starts.

The athlete must not touch or reach for the bar until ‘Go’, i.e 3, 2, 1 GO

The barbell must go from the ground to overhead in one motion without stopping at the shoulders. This can be done either as a muscle snatch, power snatch, or split snatch. Clean and jerk is NOT permitted

At the bottom position the bar must make contact with the ground. Touch and go is permitted but the bar must NOT be bounced.

At the top position the athlete must show control of the barbell locked out overhead with the hip, knees and arms fully extended with the bar directly over the middle of the body and the feet together.

If you choose to split snatch the feet must be brought back together before the bar can be lowered or dropped.

If the bar is dropped from overhead the bar must come to a complete stop before the next repetition can be started.

 

TOES TO BAR

The athlete must start from a hanging position.

At the bottom position the arms and hips must be fully locked out with the feet behind the bar and the body.

At the top position both feet must make contact with the bar at the same time, inside the hands.

Gymnastic grips or straps are permitted in this workout.

 

#END OF MOVEMENT STANDARDS