
Standards
Standards
Event 1
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Can be power, squat, or split…
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Must be one continuous movement from the ground
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Bar cannot rest on ground for any length of time but must touch the ground before performing next rep
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You can pause once a clean is complete or on the way back to the ground (racked on shoulders, at hips)
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Make sure you clearly finish your clean before continuing onto the next rep
Event 2
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No kipping on strict (daaaaaa)
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Head must touch ground
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Show lockout and control at the top every rep (feet on wall)
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Feet cannot finish outside of width of hands
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Only feet can tough the wall in the completion of each rep (ass off the wall)
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push up shoulder and hips must move together
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push up chest and thighs must connect with ground at the bottom of rep and fill lock out hips level at the top
Event 3
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Any form of snatch is permitted (power, split, squat)
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Bar must start from the ground
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The bar must move in one continuous movement to above head
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Press out is permitted, although if the bar touches your head or any other part of you body “no rep”
Event 4
Standards pistols:
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Hip crease below top of knee
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Full extension of knee and hips under control at top of movement before alternating
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You must alternate every rep
Wall ball standards:
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Must move through a full squat movement
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Ball must touch target
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If you drop the ball it must come to rest before you can begin again
Event 5
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Bar must be jerked from front rack
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Any jerk or shoulder to over head movement is permitted
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Must finish in controlled lock out feet under hips, knees, hips and elbows locked out
Event 6
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Movement:
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Perform a burpee and jump onto box
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Step ups are permitted, although both feet must touch the top of the box
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You must face the box
Event 9
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Muscle ups start from a dead hang and finish with elbows locked out over rings
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Chest to bars start from dead hang and finish with chest connecting with the front side of the bar below collar bones
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Snatches:
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Always start from ground
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Alternate every rep
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You cannot change arms until you finish the rep on one arm
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One smooth movement to above head
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Must be a squat snatch for advanced and power or muscle for intermediate
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Advanced can ride the squat down but it must be one continuous movement
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Movement finishes with knees, hips and elbows locked out and under control above head