Standards

Open Division Standards


Handstand Push Ups (Ab Mat + Plates for Hands)

Burpee to Plate - Chest must touch the ground. Head must be behind the plate on the ground. Both feet must show control on top of the plate at the same time. Partners will only be allowed to jump from the same side of the plate. No alternating back and forth. 

Box Jumps (24/20)

Chest to Bar Pull Ups - Strict, butterfly or kipping. Chest must make contact with the bar. Boxes will be provided. 

Toes to Bar - Both feet must pass behind the plane of the bar at the beginning of the movement. Both toes must touch the bar at the same time. Boxes will be provided. 

Double Unders - Two rotations of the rope per jump. 

Rope Climb (12 Ft, Rope begins off the floor, feet allowed) - Both feet must start on the ground with control within the space provided under the rope. No running and launching. One hand must touch the top of the rig. Feet may be used if able. 

Bar Muscle Up (Final)

Ring Muscle Up (Final) - Ring height 88 inches for all athletes

Wallball (20/14)

Deadlift (255/165) - Traditional deadlift stance. No sumo stance. Shoulders must finish behind the bar with knees and hips open. No straps. Belts allowed. No regripping or resting the bar on the ground between reps. Athlete may drop the bar from the top after the last rep is complete. Women will use a men's barbell. 

Overhead Squat (135/95) - Bar must come from the rack before any set begins. Bar may not touch your head. Hips must pass below parallel. Hips and knees must be open at the top of the movement. You may not snatch the barbell at anytime. 

D-Ball Ground to Shoulder (150/100)

Clean and Jerk (165/115) - Bar will start on the ground. Power clean or squat clean is allowed. The shoulder to overhead portion may be completed as a shoulder press, push press, push jerk or split jerk. The rep is complete when knees, hips and elbow are all locked out with the bar overhead over the shoulders. You may drop the bar from the top. 

Power Clean (165/115)

Front Rack Hold (165/115) - Bar must be in a front rack position. Elbows must be in front of the bar. You may use a traditional front rack grip of a cross grip (hands resting on opposite shoulder) as long as elbows are in front of the bar. 

Overhead KB Lunge (53/35)

Fat Bar Thruster (110/70)

Bike/Row/Ski Erg (Cals and Distance)

Run (Rope with plates) - Partners must each hold one end of the rope. The weights must remain off the ground while moving. No rolling weights. Partners may ONLY hold their side of the rope. Partners must run side by side. 


Masters Standards


Handstand Push Ups (2 Ab Mats + Plates for Hands)

Burpee to Plate - Chest must touch the ground. Head must be behind the plate on the ground. Both feet must show control on top of the plate at the same time. Partners will only be allowed to jump from the same side of the plate. No alternating back and forth.

Box Jumps/Step Ups (24/20)

Toes to Bar - Both feet must pass behind the plane of the bar at the beginning of the movement. Both toes must touch the bar at the same time. Boxes will be provided. 

Pull Ups - Strict, butterfly or kipping. Chest must make contact with the bar. Boxes will be provided. 

Chest to Bar Pull Up (Final Only) - Strict, butterfly or kipping. Chest must make contact with the bar. Boxes will be provided. 

Bar Muscle Up (Final Only)

Double Unders - Two rotations of the rope per jump. 

Rope Climb (12 Ft, Rope begins off the floor, feet allowed) - Both feet must start on the ground with control within the space provided under the rope. No running and launching. One hand must touch the top of the rig. Feet may be used if able. 

Wallball (20/14)

Deadlift (255/165) - Traditional deadlift stance. No sumo stance. Shoulders must finish behind the bar with knees and hips open. No straps. Belts allowed. No regripping or resting the bar on the ground between reps. Athlete may drop the bar from the top.

Overhead Squat (95/65) - Bar must come from the rack before any set begins. Bar may not touch your head. Hips must pass below parallel. Hips and knees must be open at the top of the movement. You may not snatch the barbell at anytime. 

D-Ball Ground to Shoulder (100/60)

Clean and Jerk (135/95) - Bar will start on the ground. Power clean or squat clean is allowed. The shoulder to overhead portion may be completed as a shoulder press, push press, push jerk or split jerk. The rep is complete when knees, hips and elbow are all locked out with the bar overhead over the shoulders. You may drop the bar from the top. 

Power Clean (135/95)

Front Rack Hold (135/95) - Bar must be in a front rack position. Elbows must be in front of the bar. You may use a traditional front rack grip of a cross grip (hands resting on opposite shoulder) as long as elbows are in front of the bar.

Overhead KB Lunge (35/24)

Fat Bar Thruster (90/60)

Bike/Row/Ski Erg (Cals and Distance)

Run (Rope with plates) - Partners must each hold one end of the rope. The weights must remain off the ground while moving. No rolling weights. Partners may ONLY hold their side of the rope. Partners must run side by side.