Chest to Bar Pullups: This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.
WallBalls: In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. **Teams may NOT do side to side (rotating) WallBalls**
Power Cleans: For the clean, the barbell begins on the ground. Touch-and-go is permitted. No bouncing. A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
Push Jerk: The rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. Any Jerk variation is permitted (Push Press, Push Jerk, Split Jerk).
Double Unders: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.
Power Snatch: The barbell begins on the ground and must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep.
Toes to Bar: In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
Overhead Squats: The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.
Burpee Box Jumps: ALL divisions will use a 20″ Box. The Burpee initiates the rep and is complete with both feet are on top of the box. For the Burpee, athletes may face the box or perform it parallel to the box. The chest and quads must hit at the bottom of the rep. Rx athletes MUST jump to the box. Masters/Scaled are allowed to step to the box. The hips do NOT have to be extended on top of the box.
Thrusters: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. 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. Using a ball, box or other object to check for proper depth is not allowed. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.