Mixed or Same Sex Teams

RX and Scaled Divisions

RX Scaled

Deadlifts 225/155 155/95

Cleans 135/95 95/65

Shoulder to Overhead 135/95 95/65

DB Snatch 50/35 35/20

Wall Balls 0/14 @ 10’/9’ 14/10 @ 10’/9’

Chest to Bar YES Jumping Pull Ups

Toes to Bar YES Knee Raises

Double Unders YES Single Skips

Pistol Squats YES Goblet Squats

 
 

BODY WEIGHT MOVEMENTS

Burpee Box Jump Overs

The athlete must be parallel to the box at the bottom position, with the athlete’s chest and hips touching the ground. The athlete must come to their feet then you must jump on the box with both feet. Jump down or step down is allowed. One-footed jumping or stepping over is not permitted. You do not need to fully extend hips at top of box. 

Burpees
The athlete’s chest must make contact with the ground before the athlete can jump back up to the starting position. Athlete must jump and touch hands over head at top of burpee, reaching full extension of hips. Feet need to visibly leave the ground at the time of full hip extension during the jump.

Box Jumps

The Athlete must jump on the box with both feet and need to fully extend hips and knees at top of box. You may jump down or step down. One-footed jumping or stepping on the box is not permitted. 

Box Jump Overs
Jump with 2 feet, can land on box  1 rep is jump up and over and land on other side of box. Can step down or jump down.

Pull Up
These are standard pull-ups. Full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.

Toes to Bar

The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some time. The feet must be brought back to behind the bar and the rest of the body. Any grip is permitted. 

Double-unders
These are standard double-unders with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear twice. Attempts where the rope catches before clearing twice do not count. You are permitted to use your own rope.

Row
The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. The athlete, teammate, or the judge may reset the monitor.

 

WEIGHTED MOVEMENTS

Kettlebell Swing

At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight.  

Wall Ball  

In the wall-ball shot, 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. 

Deadlift
The barbell begins on the ground and must touch the ground between each rep. The athlete’s knees and hips must be extended at the top, with the shoulders behind the bar. The athletes hands must be outside their knees.

Back squat 

Barbell starts on the ground at for each Athlete. Must go below parallel.  At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.
Front squat 
Barbell starts on the ground at for each Athlete. Must go below parallel.  At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.

Power Cleans 
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Squat clean 
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulder

Press 
Starting in the “rack” position, feet directly under your hips, legs straight, elbows slightly in front of the bar… the bar must leave your shoulders and come to full extension, arms by your ears, legs straight. If you bend your knees and bounce the bar off your shoulders or if you don’t fully extend at the top, the rep will not count.

Push Press 
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. Cannot jerk or split jerk. The elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together.

Jerks 
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. Push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line

Thruster 
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. No jerks allowed. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.Using a ball, box or other object to check for proper depth is not allowed