2016 Movement Standards
Workout #1 Soul Crusher
Burpee Box Jumps
Each burpee can be performed perpendicular or laterally to your box. The chest and thighs touch the ground at the bottom.
You must jump from both feet. One-footed jumping or stepping up is not permitted. The rep finishes with the hips and knees fully open while in control on top of the box.
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.
Handstand Push Ups
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, hands fully on plates. At the bottom of each rep, the head touches the abmat. At the top of each rep, the arms return to fully locked out with the heels on the wall. Kipping is allowed. You can move plates front and back from wall, but not wider than set up.
Rx Set up is with 25lbs bumpers with an abmat in the middle.
Elite Set up is with 45lbs + 25lbs bumpers with an abmat in the middle.
Workout #2 Speed Snatch
In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.
Workout #3 Hell on Wheels
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.
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.
Judges will turn on monitors at 321go. Athlete is responsible for resetting calories in between sets thereafter. Must stay on bike until judge confirms you have hit your calories.
Workout #5 Dead in the water
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.