Standards

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Standards

Event 1

• Can be power, squat, or split…

• Must be one continuous movement from the ground 

• Bar cannot rest on ground for any length of time but must touch the ground before performing next rep

• You can pause once a clean is complete or on the way back to the ground (racked on shoulders, at hips)

• Make sure you clearly finish your clean before continuing onto the next rep

Event 2

• No kipping on strict (daaaaaa)

• Head must touch ground 

• Show lockout and control at the top every rep (feet on wall)

• Feet cannot finish outside of width of hands 

• Only feet can tough the wall in the completion of each rep (ass off the wall)

• push up shoulder and hips must move together

• 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

• Any form of snatch is permitted (power, split, squat)

• Bar must start from the ground 

• The bar must move in one continuous movement to above head 

• Press out is permitted, although if the bar touches your head or any other part of you body “no rep”

Event 4

Standards pistols:

• Hip crease below top of knee

• Full extension of knee and hips under control at top of movement before alternating 

• You must alternate every rep

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Wall ball standards:

• Must move through a full squat movement 

• Ball must touch target 

• If you drop the ball it must come to rest before you can begin again

Event 5

• Bar must be jerked from front rack

• Any jerk or shoulder to over head movement is permitted 

• Must finish in controlled lock out feet under hips, knees, hips and elbows locked out

Event 6

• Movement:

• Perform a burpee and jump onto box

• Step ups are permitted, although both feet must touch the top of the box 

• 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 

•  Chest to bars start from dead hang and finish with chest connecting with the front side of the bar below collar bones

•  Snatches:

•  Always start from ground

•  Alternate every rep

•  You cannot change arms until you finish the rep on one arm 

•  One smooth movement to above head 

• Must be a squat snatch for advanced and power or muscle for intermediate 

• Advanced can ride the squat down but it must be one continuous movement 

• Movement finishes with knees, hips and elbows locked out and under control above head