YOU MUST BE REGISTERED BY 28MAR2022 TO GET A SHIRT WITH YOUR REGISTRATION!! NO EXCEPTIONS CAN BE MADE DUE TO VENDOR REQUIREMENTS. THANKS IN ADVANCE!
STANDARDS:
WOD 1
TOES 2 BAR: MUST HAVE FULL EXTENSION AT THE START OF THE REP. FEET MUST CLEARLY BREAK THE PLANE BEHIND THE BAR. BOTH FEET MUST TOUCH BAR AT SAME TIME.
KNEE RAISES: MUST HAVE FULL EXTENSION AT THE START OF THE REP. KNEES MUST CLEARLY COME UP ABOVE HIP CREASE. FEET MUST CLEARLY BREAK THE PLANE BEHIND THE BAR.
CLEAN: THE BARBELL BEGINS ON THE GROUND. TOUCH AND GO IS PERMITTED. NO BOUNCING OF THE BARBELL. THE BARBELL MUST COME UP TO THE SHOULDERS, WITH THE HIPS AND KNEES FULLY EXTENDED AND THE ELBOWS CLEARLY IN FRONT OF THE BAR.*ATHLETES ARE RESPONSIBLE FOR CHANGING THEIR OWN WEIGHTS EACH ROUND. NO ASSISTANCE IS ALLOWED.
WOD 2
BOX JUMPS: 2 FOOT TAKE-OFF ON THE JUMP IS REQUIRED.FULL EXTENSION AT THE TOP OF THE BOX IS REQUIRED. ATHLETES MUST STEP DOWN OFF THE BOX, NO REBOUNDING JUMPS ALLOWED. IF STEPPING UP, 2 FEET ON TOP OF BOX, FULL EXTENSION AT THE TOP.
BURPEE: The burpee must be performed perpendicular to and facing the PLYO BOX. The athlete jumps or steps back to lie on the ground. The chest and thighs must touch the ground at the bottom.. From this position, the athlete can step or jump to their feet.
BOX JUMP OVER: 2 FOOT TAKE-OFF ON THE JUMP IS REQUIRED. JUMPING OVER THE BOX IS ALLOWED.FULL EXTENSION AT THE TOP OF THE BOX IS NOT REQUIRED. STEP OVERS MUST HAVE 2FEET ON TOP OF BOX. BOTH FEET MUST CLEARLY GO OVER THE TOP OF THE BOX IF JUMPING OVER. ATHLETES MUST STEP DOWN OFF THE BOX, NO REBOUNDING JUMPS ALLOWED.
DB BOX STEP OVER: FULL EXTENSION AT THE TOP OF THE BOX IS NOT REQUIRED. STEP OVERS MUST HAVE 2 FEET ON TOP OF BOX. DUMBBELLS CAN BE HELD ANY WAY, I.E. AT SIDE OR ON SHOULDERS. ATHLETES MUST STEP DOWN OFF THE BOX, NO REBOUNDING JUMPS ALLOWED.
WOD 3
DOUBLE UNDERS: ROPE MUST CLEARLY PASS UNDER THE FEET TWICE WITH ONE JUMP.
SINGLE UNDERS: ROPE MUST CLEARLY PASS UNDER THE FEET ONCE WITH ONE JUMP.
PULL UPS: CHIN MUST CLEARLY BREAK THE PLANE OF THE BAR AT THE TOP OF THE REP. FULL EXTENSION OF THE ARMS MUST BE HAD AT THE BOTTOM OF EACH REP.
JUMPING PULL UPS: BAR MINIMUM 6” ABOVE TOP OF HEAD. CHIN MUST CLEARLY BREAK THE PLANE OF THE BAR AT THE TOP OF THE REP. FULL EXTENSION OF THE ARMS MUST BE APPARENT AT THE BOTTOM OF EACH REP.
WALL BALLS: EACH REP MUST START AT THE BOTTOM OF THE SQUAT. HIPS MUST CLEARLY BE BELOW PARALLEL IN THE SQUAT. MORE THAN 50% OF THE BALL MUST HIT THE TARGET FOR THE REP TO COUNT. NO REBOUNDING OR BOUNCING THE BALL. IF THE BALL IS DROPPED, YOU MUST PICK IT UP FROM THE GROUND AND START AT THE BOTTOM OF THE SQUAT.
Hang Power Snatch: The athlete starts the hang snatch with their hips, legs, and arms extended. From this position, the athlete lowers the barbell to the hang, which is any area below the hip but above the knee. The arms must remain straight in the hang position. The athlete must lift the barbell overhead in one motion. At the top, the athlete’s arms, hips, and knees must be fully locked out, with the barbell clearly over the middle of their body when viewed from profile. The rep is credited when the athlete reaches lockout. To begin the next repetition, the athlete can lower the barbell from the overhead position directly to the hang.
Deadlift: Start every rep with the barbell on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. Collars must be placed outside the plates.
SHOULDER TO OVERHEAD: FULL EXTENSION AT THE TOP OF THE REP, KNEES FULLY LOCKED OUT WITH BARBELL STRAIGHT OVER THE EARS OR BEHIND.
