We will be constantly updating this section. In it, we will be posting the movement standards that you will have to perform at the events. Not all of the movements that we list and demonstrate will be used in each event.
More to follow.
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Burpee Box Jump
The athlete starts standing, achieves a prone position with the chest touching the floor and then achieves a standing position. At this point the athlete performs a two footed jump onto the box. The rep is completed when the athlete shows control and has both feet fully on the box with hips and knees fully in extension.
Stone over Wall
Stone over Wall
The stone starts on the ground, with the athlete in a standing position. At the call of "GO!" the athlete bends down, picks up the big round ball and gets it over the wall. The athlete then runs AROUND the wall and repeats the process. The athlete does this for 2 reps.
Goblet Squat
Goblet Squat
The kettlebell is held upside down, in both hands, centered on the body. The squat movement starts with your knees and hips fully extended. You must squat deep enough for your hip crease to be below the level of top of your patella. You must return to the start position to finish the rep. If you drop the kettlebell at any point, the first penalty will be 20 burpees. The second time, you will be disqualified from the event.
Kettlebell Swing
Kettlebell Swing The exercise starts with both hands on the handle of the kettlebell. The bell is swung back between the legs, passing behind the plane of the patella. The finish position is with the shoulders locked out over head, with the bell vertically over the feet. If you drop the kettlebell at any point, the first penalty will be 20 burpees. The second time, you will be disqualified from the event.
Power Clean
The barbell must start on the ground, with your hands on the barbell. The top of the clean is reached when the barbell is in the rack position, with your elbows in front of the bar and with your knees and hips fully extended. Whatever depth squat you need to achieve the finish position of the clean is fine. Your barbell must be on the ground and completely stable before you can move onto the next exercise.
Ball Slam
The athlete will pick the slam ball off the ground and raise it up over the head. The ball must be directly over the head with the knees and hips at extension. The athlete will slam the ball down onto the ground hard enough that the ball bounces off the ground. In order for the rep to count, the athlete must catch the ball before it hits the ground again. You cannot simply raise the ball over your head and then let it drop to the ground. It must be slammed and you must catch it on the rebound.
Kettlebell Snatch
The athlete must have the kettlebell hit lockout overhead, with the arm at extension and the hand directly over the shoulder. The knees and hips must be at extension when the hand is directly over the shoulder.
Important safety information
We don't drop odd shaped metal objects onto the ground. EVER. It is dangerous for the athlete, the judge, and anyone else in the vacinity. It is disrespectful to the athlete, the equipment, the gym, and everyone in the area that might get injured by the athlete's carelessness.
The first time that an athlete drops the kettlebell to the ground without a hand attached to it, the athlete will be assessed a 20 burpee penalty. The second time, the athlete will be disqualified from the event.
Stone Shoulder
The stone will start on the ground. You will then move the stone up to your shoulder. You may drop the stone or place it back down on the ground in front of you. The stone must completely settle before the next attempt can be made.
Back Squat
The squat movement starts with the bar on your back and with your knees and hips fully extended. You must squat deep enough for your hip crease to be below the level of the top of your patella. You must return to the start position to finish the rep. Each lifting station will have a squat rack. The barbell must be in the squat rack in order for you to move onto the pullups. If the barbell touches the ground, you must get the barbell back into the squat rack before you move to the pullups.
You must use shoes of some kind. You may use neoprene sleeves, but you may not use knee wraps.
Box Jump
The exercise starts with the athlete standing with both feet on the ground in front of the box. The athlete then performs a two-footed jump up onto the box. Upon landing, the athlete must stand up fully on the box, with the knees and hips at extension, WITH THE FEET STILL ON THE BOX! You may not jump up off the top of the box and reach knee and hip extension in mid air. At extension, no part of the heel may be lower than the top surface of the box. You may jump down or step down.
Ground To Overhead
The barbell starts on the ground, and finishes with the barbell locked out overhead. The most efficient way to accomplish this will be with a clean and jerk. You must lift the barbell from the ground to overhead and finish in a stable, non moving, locked out position. We are not using USAW rules, and press outs, while very, very inefficient; will not be cause for a "no lift". That's why we aren't calling it the Clean and Jerk. The athlete must wait for the judge's signal to drop the weight.
You may use a weight belt that is 10 cm (4 inches) or less in width. You may use knee sleeves, but not knee wraps. You may use wrist wraps.
Pullup - Chin over
You must start each rep with your elbows and shoulders completely extended. The rep will be counted when your chin is visible over the pullup bar. You may use any type of kip that you wish, but your chin must be visible over the bar.
You may use athletic tape on your hands. You may NOT use gloves, gymnastics grips or anything else between your hands and the pullup bar. Any kind of adhesive applied to the hands will be cause for immediate disqualification from the event.
Wall Ball Shot
The wall ball shot starts with the athlete standing and the medicine ball grasped in both hands at chest height. The athlete then squats down, achieving the bottom of the squat with the hip crease below the top of the patella. The athlete then explosively stands up, throwing the medicine ball at the green target. The ball must make contact with any part of the green target (10 foot target) for the rep to count. If the ball does not hit the target, the entire rep must be performed from the start.
Power Snatch
The exercise starts with the athlete grasping the barbell, with both bumpers in contact with the ground. The athlete then explosively stands and opens the hip, jumping the barbell overhead in one motion. At the finish, the knees, hips, shoulders and elbows must be in extension, and the athlete must show control of the barbell for the rep to count. The athlete must perform the exercise in one motion. It can be a muscle snatch, a power snatch, a split snatch or a squat snatch. Maybe it is an ugly snatch, but it has to be a snatch for the rep to count.
Kettlebell Thruster
The movement starts with the athlete standing and the kettlebell in the racked position. The rack position is achieved when one hand is on the handle of the kettlebell and the other hand is pressing the bell of the kettlebell into the shoulder. Both hands must be on the kettlebell before the squat can be started. (See the photo below.) The athlete squats down with the kettlebell in the rack position. The hip crease must be below the top of the patella for the rep to count. The finish of the kettlebell thruster is achieved when the athlete is standing with the kettlebell locked out overhead. The knees, hips, shoulder and elbows must be in extension, with the hand over the base of the foot.
You may switch hands as often as you wish.
You may not drop the kettlebell from any height. Your hand must be on the kettlebell handle when the kettlebell is lowered to the ground. The first infraction will result in a 20 rep penalty. The second infraction will result in a DQ from the event.
Deadlift
The barbell starts on the ground and finishes grasped in the hands at mid thigh, with the knees and hips extended. The shoulders must be behind the barbell when viewed from the side. THE BARBELL CANNOT BE DROPPED! If the barbell is dropped, that rep will not count. The barbell cannot be bounced. The arms must stay extended as the barbell is lowered to the ground for the rep to count.
