Movement Standard.

Kicksitz:

Both hands must be on the floor at all times.

Glutes must make contact with the floor.

Legs must be fully locked out when completing the Kicksit.

L & R Kicksit will be counted as 2 for 1 rep.

Straddles:

In the plank position athletes will keep hands on the floor, while moving both feet to either left or right hand side

of their hands. 

Feet are to pass forward of their hip crease, then MUST return to the start position before alternating to the opposite side to complete 1 rep.

Clean & Jerk:

Barbell & Kettlebell to be taken from the floor at every rep.

Clean maybe power or squat clean.

Jerk maybe push or split jerk.

Kb box step overs:

Kb held in a farmers hold.

Kb or hands not to touch any part of the body whilst stepping over the box.

Stepping over and back counts as 1 rep.

Burpee Over Bar:

The athlete will drop to the floor and their chest must make contact with the floor before jumping back up and complete the rep with a two foot jump over and land over the bar. A full lockout is not required.

Scaled division may step over.

Wheel Barrow Walk:

Athlete must start with both hands behind start line & finish with both hands over finish line.

Clusters:

Barbell & Kettlebell to be taken from the floor at every rep.

Squat cleaning the barbell squat standards apply here with hips below parallel.

The barbell must then travel up in and overhead in one motion.

Barbell Complex:

Hang Power Clean - Deadlift barbell up, lower barbell to knees then power clean barbell into front rack.

Front Squat - In front rack squat below parallel.

Hang Squat Clean - From front rack lower barbell to hips, then knees. Clean the barbell into a full depth squat, and standing it up for a successful lift.

 

Flow:

On 3, 2, 1.. Go!

• Athlete 1 will begin to complete all 7 movements.

• Athlete 2 will transition in & out of the front rack hold and sync movements.

• Once athlete 1 has completed the final rep of the BB complex, they will then switch with athlete 2.

• Athlete 2 will proceed to complete the 7 movement chipper.

• At minute 7, athletes will move directly into 4b.

• Athlete 2 must complete 4a to participate in 4b.

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