Ball Slams
The ball starts on the floor for the first rep. At the top of the movement the ball must be
above the head with knees and hips fully extended. At the bottom of the movement the ball must
hit the floor, hands must leave the ball and the crease of the hip must be
below the top of the knee before the competitor can stand up.
Barbell
yoke walk
At the start of the movemernt the team (men/women)
must load the required weight on to the barbell and then proceed to pick the
bar up and on to the carriers shoulders.
The team must carry the bar over as much distance as possible in the
alloted time. If the bar touches the
floor at any stage with in the alloted time the carrying team must complete 30
hand release burpees before picking up the barbell and carrying on.
Barbell
overhead walking lunge
The barbell must be held overhead at all times. Arms can be bent or locked out as long as the
bar is situated over the head at all times.
If the bar is below the top of the head the rep will not count.
At the bottom of the movement the back knee MUST touch
the floor. At the top of the movement
the knees and hips must be fully locked out.
If the weight is lowered before the knees and hips are fully locked out
the rep will not count.
Box
jump/squat
The competitor must start in
an upright position for the first rep. For each rep the competitor must
perform a box jump with a squat on the box.
At the bottom of the
movement for each rep the crease of the hips must be below the top of the
knee. At the top of the box jump the
knee and hips must be fully locked out before they can leave the box. The WHOLE foot MUST be on the box and the
competitor must leave the box in the same direction as they entered on to it.
Deadlifts
For the first rep the bar
starts on the floor. The competitor may
hold the bar either in conventional or sumo stance. The weight must touch
the floor at the start of a rep. At the end of the movement the knees and
hips must be fully locked out meaning shoulders must be in line with hips.
At the bottom of the movement the bar must touch the floor. The competitor must have OBVIOUS control of
the bar at the top of the movement.
Double
unders
A skipping rope must pass under the feet twice on
each jump.
DB GTOH
The 2 db’s will start on the
ground for the first rep. At the top of
the movement the knees, hips and arms must be fully locked out with dumbbells
above heels. At the bottom of the
movement the dumbbells must BOTH come in contact with the floor.
Front squat
The bottom of the movement
see the crease of the hips below the top of the knee. The top of the
movement will be with knees and hips fully locked out.
Hand
Release Burpees
The competitor starts the first rep stood in an
upright position. At the bottom of each
rep the competitor lays with their chest and body on the floor. They will release their hands from the floor
on each rep before continuing the rest of the movement. At the top of each rep the competitor will be
elevated off the floor with their knee and hips extended and body fully
vertical.
Kettlebell Swings
The kettlebell must start on
the floor for the first rep. The competitor picks up the kettlebell and
performs an american swing. The bottom of this position sees the
kettlebell clearly passing through the legs and the whole kettlebell visible
behind the thighs from the side. At the top of the movement the knees and
hips MUST be fully locked out with the arms extended above the head with the
kettlebell fully inverted. Ears are
clearly visible in front of the arms from the side view.
Overhead squats
For the first rep the bar
must start on the floor. At the top of
the movement the knees and hips must be fully locked out with the bar above the
shoulders. At the bottom of the movement
the crease of the hip must be below the top of the knee.
Power clean
The bar starts on the floor
and finishes in the rack position with a clean grip. At the top of this
movement knees and hips must be locked out and elbows forward of the bar. At the bottom of the movement the bar must
touch the floor.
Pistols
At the bottom of the
movement the crease opf the hip must be below the top of the knee. At the top of the movement the knee and hips
must be fully locked out. At the bottom of the movement the crease of the hip is below the top of the knees.
Only 1 foot
can be in contact with the floor throughout the movement. The competitor can rest with both feet on the
floor when standing. Once the movement
has been initiated should the competitor need to put the other foot down then
the movement must be started again from the top position.
Pull ups
At the start of the first rep the competitor starts
on the ground. Once instructed to go the
competitor will perform a pull up. At
the top of the movement the chin must clearly pass over the pull up bar. At the bottom of the pull up arms must be
fully locked out.
Rowing
Its rowing – prepare for the suck
Shoulder to
overhead
The finishing position will
be with knees, hips and elbows fully locked out and bar inline with
heels. This may be a push press from the rack or a power/split jerk.
Thruster
At the bottom of the movement the
crease of the hip must be below the top of the knee. Elbows cannot touch the top of the knees on
decent. At the top of the movement the
hip, knees and arms are locked out. The
bar is positioned above the heels with the ears visible in front of the arm
from the side view. Once the movement is
underway the bar CANNOT be re racked throughout the movement. It the bar haults in movement the competitor
may continue to press the bar but, if the bar decends to the shoulders the rep
is over.
Toes 2 Bar
The competitor starts on the
ground for the first rep. Once instructed
to proceed the competiutor jumps on to a bar.
They must then proceed to touch the bar with their feet.
At the bottom of the
movement the arms are fully locked out, hips are open and feet are behind the
path of the bar. At the top of the
movement BOTH feet MUST touch the bar.
Either the top or bottom of the foot can make contact with the bar or
the toes themselves.
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