STANDARDS:
DEADLIFT: THE BARBELL STARTS ON THE GROUND. THE REP IS CREDITED AFTER THE ATHLETE STANDS UP STRAIGHT WITH THE BARBELL, SHOULDERS BEHIND THE BAR. HIPS AND KNEES MUST BE FULLY LOCKED OUT WHEN STANDING. SUMO DEADLIFTS ARE NOT ALLOWED.
BURPEE: The burpee must be performed parallel to the barbell. The athlete jumps back 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. There must be a 2 foot take off on the jump. 2 feet do not need to land simultaneously on the other side.
WALL BALLS: EACH REP MUST START AT THE BOTTOM OF THE SQUAT. HIPS MUST CLEARLY BE BELOW PARALELL N 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.
ROW: ATHLETE MUST STAY SEATED ON THE ROWER UNTIL # OF CALORIES REQUIRED SHOW ON THE MONITOR.
DOUBLE UNDER: THE ROPE MUST CLEARLY PASS UNDER THE FEET TWICE WITH 1 JUMP.
SINGLE UNDER: THE ROPE MUST CLEARLY PASS UNDER THE FEET ONCE WITH 1 JUMP. ALTERNATING SINGLE LEG JUMPS ARE NOT ALLOWED.
DB Snatch: The athlete starts the snatch with the DB on the ground. The athlete must lift the DB overhead in one motion. At the top, the athlete’s arms, hips, and knees must be fully locked out, with the DB clearly over the middle of their body when viewed from profile. The rep is credited when the athlete reaches lockout. Alternating reps is required.
TOES TO BAR: MUST HAVE FULL EXTENSION OF THE ARMS AT THE START OF THE REP. FEET MUST CLEARY BREAK THE PLANE BEHIND THE BAR. BOTH FEET MUST TOUCH BAR AT SAME TIME.
KNEES TO CHEST: MUST HAVE FULL EXTENSION OF THE ARMS AT THE START OF THE REP. KNEES MUST CLEARLY COME UP ABOVE HIP CREASE BUT DO NOT HAVE TO TOUCH CHEST. FEET MUST CLEARLY BREAK THE PLANE BEHIND THE BAR.
THRUSTER: THE BARBELL BEGINS ON THE GROUND. NO BOUNCING OF THE BARBELL. THE ATHLETE MUST HANG ON TO THE BARBELL FOR 2 REPS. SQUAT CLEAN THRUSTER IS ALLOWED FOR FIRST REP WITH HIP CREASE CLEARLY GOING BELOW PARALELL. 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
