EVENT SYNCHRO
Synchronized Toes-to-Bar
– Both athletes must hang from the pull-up bar with arms fully extended at the bottom of the movement.
– Both athletes must touch the bar with their toes at the same time, with both feet making contact between the hands simultaneously.
– At the bottom of the movement, both athletes must pass through full extension with their feet behind the bar’s vertical plane, and they must synchronize this position as well.
– The rep is only counted if both athletes meet the synchronization at the top (toes touch the bar) and bottom (arms fully extended) positions.
These standards ensure that synchronization is maintained throughout the entire movement.
Synchronized Pull-Ups
– Both athletes must start from a dead hang with their arms fully extended.
– Both athletes need to achieve the top position at the same time, meaning both must have their chins clearly above the bar simultaneously.
– The rep is completed when both athletes return to full extension at the bottom of the pull-up simultaneously before beginning the next repetition.
– The athletes can perform any style of pull-up (strict, kipping, or butterfly) as long as they meet the synchronization requirements
In competition, judges watch for synchronization at both the top (chin over bar) and bottom (full extension) positions to count each rep.
Synchronized Chest-to-Bar Pull-Ups
– Both athletes must start from a dead hang with arms fully extended.
– To count the rep, both athletes’ chests must touch the bar below the collarbone **at the same time**.
– At the bottom of the movement, both athletes must return to full extension of the arms simultaneously before starting the next rep.
– Any style of pull-up is allowed (strict, kipping, or butterfly), but synchronization must be maintained at both the chest contact (top) and full arm extension (bottom) positions . Judges will monitor that both athletes meet these standards throughout the workout to ensure the reps are valid.
Synchronized Bar Muscle-Ups
– Both athletes must begin from a hang position with arms fully extended.
– They must pull up and transition over the bar at the same time, finishing with both athletes supporting themselves above the bar with fully locked-out elbows.
– The rep is counted when both athletes simultaneously reach full lockout at the top position, with their elbows fully extended over the bar.
– Synchronization must also be maintained at the bottom, where both athletes need to return to full extension of the arms before starting the next rep.- – Kipping is allowed, but no additional assistance. Judges will ensure synchronization occurs at both the top (full lockout) and bottom (full extension) positions for each rep to count.
EVENT COYOTE
The Hang Clean and Jerk Hang Clean:
– **Start Position**: The lift begins with the barbell at the **hang position** (above the knees, either mid-thigh or slightly lower, but not starting from the ground).
– **Clean Movement**:
– The athlete pulls the barbell up, explosively extending the hips, knees, and ankles (triple extension), and then quickly drops under the bar.
– The barbell must be caught in the **front rack position** with the hips below parallel (in a squat or power clean, depending on the standard).
– The rep is complete when the athlete stands up fully with hips, knees, and elbows fully extended while the bar rests on the shoulders.
**Jerk**: – **Starting Position**: From the front rack position (after the clean), the athlete dips by slightly bending the knees and then drives the barbell overhead. – **Jerk Technique**: The barbell is driven up using a powerful leg drive, followed by either a **split jerk** (where one foot moves forward and the other backward) or a **push jerk** (feet stay in place). – **Finishing Position**: The rep is credited when the barbell is locked out overhead with the arms fully extended, feet aligned, and the athlete standing fully upright with the hips and knees locked out.
The **Burpee Box Jump Over** 1. **Burpee**: – The athlete starts by lowering themselves to the ground, ensuring that both the chest and thighs touch the floor at the bottom of the burpee. – Athletes can either jump or step back into the burpee, but both feet must leave the ground at the same time when standing up (unless it’s a scaled version). 2. **Box Jump Over**: – After completing the burpee, the athlete must jump onto or over the box. – There is no need to achieve full extension on top of the box, but the athlete must land on the other side of the box before starting the next burpee. – The jump can be either a two-foot takeoff or step-up, depending on the competition rules. – The athlete can either land on top of the box and then jump down or jump over the box in one motion. 3. **Standards**: – The rep is counted when the athlete’s feet hit the ground on the other side of the box after the jump. – Stepping down from the box is allowed, but in some competitions, stepping up IS NOT ALLOWED!
The **Toes-to-Ring** 1. **Starting Position**: – The athlete hangs from the rings with arms fully extended and feet off the ground. – The body must be in a controlled hanging position with the feet behind the vertical plane of the rings at the start of each rep 2. **The Movement**: – The athlete swings or lifts their legs, bringing both feet to touch the rings simultaneously. – Both toes must make contact with the rings at the same time. 3. **Finishing Position**: – After touching the rings, the athlete must return to full extension at the bottom with the feet again passing behind the vertical plane of the rings before starting the next rep.
The **Ring Muscle-Up** 1. **Starting Position**: – The athlete begins hanging from the rings with arms fully extended and feet off the ground. – The body must be in a controlled, straight hang position before initiating the movement. 2. **Pulling and Transition**: – The athlete pulls themselves up toward the rings, transitioning from below the rings to above the rings in one smooth motion. – During the transition, the athlete must rotate their wrists over the rings and press their chest forward to begin the dip. 3. **Top Position (Dip)**: – The rep is completed when the athlete achieves full lockout of the elbows while supporting themselves above the rings. – The elbows must be fully extended, and the body must be in control in this position. 4. **Returning to the Start**: – After locking out at the top, the athlete can return to full hang before beginning the next rep, ensuring full extension of the arms. Key Points: – Kipping is allowed to help generate momentum during the pull. – The transition phase (from below to above the rings) is crucial, and failure to complete this in one fluid motion results in a “no rep.” – Both strict and kipping muscle-ups are acceptable, as long as the athlete meets the required standards.
EVENT ROW AND BIKE
Synchronized Dumbbell Snatches 1. **Starting Position**: – Both athletes must begin the movement with the dumbbell on the ground BOTH HEADS TOUCHING THE GROUND. – They MUST switch arms but must lift the dumbbell simultaneously. 2. **The Snatch**: – Both athletes must lift the dumbbell in one continuous motion from the ground to overhead. – The dumbbell must pass through the hip extension and not be pressed or paused at any point. – At no time should the free hand come in contact with the knees or any part of the body. – The rep is complete when both athletes lock out the arm holding the dumbbell overhead with the elbow, hips, and knees fully extended, and the dumbbell is directly overhead. 3. **Synchronization**: – Synchronization occurs when both athletes complete the movement and achieve the overhead lockout position at the same time. – Athletes MUST switch hands after each rep, but they must stay synchronized on each full repetition from the ground to overhead. 4. **Finishing Position**: – Both athletes need to ensure that the dumbbell touches the ground before starting the next rep, maintaining the same rhythm.
BOX JUMP 1. **Starting Position**: – The athlete begins standing in front of the box. – They must use a two-foot takeoff to jump onto the box (stepping up is NOT allowed). 2. **Jump and Landing**: – The athlete must jump from the ground onto the box, landing on top of it with both feet. – Upon landing, the athlete must control their body and land with the feet fully on the box, not on the edges. 3. **Finishing Position**: – The athlete must achieve full extension at the top of the box, meaning the hips, knees, and ankles must be fully extended while standing on the box. Touching the knees is not allowed. – After the jump, the athlete can either step or jump down from the box. 4. **Standards**: – The jump must be performed from two feet, and full extension on top of the box is required.
EVENT STEEPLECHASE
Devil Press (AND SINGLE ARM VERSION 1. **Starting Position**: – The athlete starts with a dumbbell in each hand, with both dumbbells on the ground in front of them. 2. **Burpee**: – The athlete lowers their body to the ground, ensuring their chest and thighs make contact with the floor while still gripping the dumbbells. – They then push up from the ground, similar to the movement of a burpee, while holding onto the dumbbells. 3. **Snatch Movement**: – After standing up from the burpee, the athlete swings the dumbbells between their legs, using a hip hinge and leg drive to snatch both dumbbells overhead in one continuous motion. – The rep is completed when both dumbbells are locked out overhead with arms fully extended, elbows locked, and the dumbbells directly above the shoulders. – AT NO TIME SHOULD THE FREE HAND TOUCH THE KNEES OF ANY PART OF THE BODY. – The athlete must maintain full control at the top, ensuring full extension of the hips, knees, and elbows. 4. **Finishing**: – After completing the overhead position, the athlete brings the dumbbells back to the ground and immediately proceeds into the next repetition. Key Points: – The movement involves no pause between the burpee and the snatch; it’s one fluid motion. – The lockout overhead must be controlled, and any press or re-bend of the elbows would be considered a “no rep.” – Athletes can alternate hands in workouts that call for a single-arm version of the movement. Wall Ball 1. **Starting Position**: – The athlete begins standing, holding the medicine ball at chest height with both hands. – Feet should be shoulder-width apart, with the athlete facing the wall or target. 2. **The Squat**: – The athlete must squat down, ensuring that the hip crease passes below the knees (full depth). – The medicine ball must remain in the front rack position (at chest height) during the squat 3. **The Throw**: – As the athlete rises from the squat, they use the momentum from the legs to push the ball up toward a target on the wall. – The target height is typically 10 feet for men and 9 feet for women. 4. **The Catch**: – The athlete must catch the ball from the wall and immediately descend into the next squat, maintaining a continuous flow of motion. – The rep is completed when the ball hits the target and the athlete reaches full squat depth in the next rep. Key Points: – Full depth in the squat and accuracy of the throw (hitting the target) are critical for the rep to count.
EVENT SNATCHED SNATCH AND SQUAT SNATCH
The **Snatch** is one of the two Olympic weightlifting movements and a staple in CrossFit. It involves lifting a barbell from the ground to overhead in one continuous motion. Here are the movement standards: 1. **Starting Position**: – The athlete begins with the barbell on the ground, gripping it with a wide grip. – The feet should be positioned under the hips, with the barbell close to the shins. 2.The Lift (First Pull)**: – The athlete lifts the barbell from the ground by extending the hips and knees, keeping the back straight and the bar close to the body. – The barbell passes the knees while the torso remains upright. 3. **The Transition (Second Pull)**: – After passing the knees, the athlete explosively extends the hips and knees (a movement called the **triple extension**) to generate momentum, pulling the bar upward. – The athlete pulls the bar to about chest height, keeping it close to the body. 4. **The Catch**: – As the bar reaches maximum height, the athlete quickly pulls under the bar and catches it in a squat position. – The barbell is received overhead, with arms fully extended, elbows locked, and the bar aligned directly over the shoulders 5. **The Stand**: – The rep is complete when the athlete stands up fully from the squat with the barbell overhead, arms locked out, and body in full extension (hips, knees, and elbows fully extended). Key Points: – The snatch must be performed in one continuous motion without pausing or pressing the bar overhead. – The barbell must remain close to the body throughout the lift, and the athlete must demonstrate full control at the top position.
EVENT BULLET
Seated Sled Pull The **Seated Sled Pull** is a functional movement that targets upper body strength, particularly the back, arms, and grip, as well as core stability. Here’s how it’s performed, along with the movement standards: Movement Standards:
1. **Starting Position**:
– The athlete sits on the ground with legs in front, holding a rope attached to a sled.
– The feet remain stationary throughout the movement, providing stability.
2. **The Pull**: – The athlete uses both hands to pull the sled toward them by pulling on the rope, using their arms and upper body. – A strong grip, arm pull, and upper body engagement are essential. – The athlete must remain seated, and they may pull the rope hand-over-hand or in a coordinated pulling motion. – Moving your body center of mass while pulling is forbidden. Begging the pull phase while you are sitting down is forbidden. Athlete must first sit down and then pull on the rope. 3. **Finishing the Pull**: – The sled is pulled until its edge crosses a predetermined finish line. – The athlete must maintain control and consistent pulling until the sled reaches the required distance or target. Key Points: – The athlete must not stand or use their legs to assist in the movement. – Full control of the sled and rope is required throughout the movement.
Wall Walk The **Wall Walk** is a demanding gymnastics movement that has been featured in CrossFit competitions, requiring strength, coordination, and control. Here are the key movement standards: Movement Standards: 1. **Starting Position**: – The athlete starts lying face down on the floor with feet flat against the wall and chest, thighs, and palms in contact with the ground. – Hands must be fully on the ground, and the feet must be touching the wall at the start. **Starting Line**: – For men, the starting line should be 60 inches away from the wall. – For women, the line should be 55 inches away. 2. **Walking Up the Wall**: – The athlete presses up into a plank position, then walks their feet up the wall while simultaneously walking their hands backward toward the wall. – The athlete continues to walk up until they reach a position where both hands touch the line. At no point feet open wider than the hands 3. **Top Position** – The rep is considered good when the athlete’s chest, hips, and feet are aligned with the wall, and the body is fully extended. – Hands must touch a second piece of tape, placed 10 inches from the wall for both men and women. 4. **Walking Down the Wall**: – The athlete then reverses the movement by walking the hands forward and feet down until returning to the starting position, with the chest, thighs, and feet in contact with the ground and the tape.
HANDSTAND WALK Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. • Stepping over the line or landing with the hands on or over the line is a “no rep.” • Must walk forward. • Coming down from the hands at any time requires a restart from behind the last line successfully crossed. • A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. • Each section will count as 1 rep. depending on your division • Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed. Rx. walk the entire segment unbroken, without falling down.
Walking Lunges For **Walking Lunges with Weights Hanging** (also known as **Hanging Dumbbell Walking Lunges**), the movement combines a lunge with carrying weights that hang at the athlete’s sides. Movement Standards: 1. **Starting Position**: – The athlete begins standing upright with a dumbbell (or kettlebell) in each hand. The weights hang by the sides in a neutral grip. – Feet should be together before initiating the first step. 2. **Lunge Step**: – The athlete takes a step forward into a lunge, bending the back knee until it makes contact with the ground. – The front knee should bend to 90 degrees, keeping it in line with the toes. 3. **Stand and Step Forward**: – After reaching the bottom of the lunge, the athlete pushes through the heel of the front foot, stands up, feet should be together before stepping forward into the next lunge with the opposite leg. – The rear leg moves forward in a controlled motion, so the athlete alternates legs as they continue walking forward. 4. **Control of Weights** – The weights must remain hanging by the athlete’s sides throughout the movement. The arms should stay fully extended with no support from the legs or body. – There should be no swinging of the weights, and the torso should remain upright, avoiding leaning or bending forward 5. **Repetitions**: – A rep is counted each time the athlete completes a full lunge with each leg (both left and right). Key Points: – The athlete must maintain an upright torso with core engagement to prevent excessive forward leaning. – Each knee must gently touch the ground – The weights should remain hanging and not rest on the legs or hips, ensuring the athlete maintains grip strength throughout the set.
EVENT PACMAN
Front Squat
Movement Standards:
1. **Starting Position**:
– The barbell is cleaned from the floor and held in the front rack position, resting on the shoulders with elbows high and arms parallel to the ground.
– The feet should be positioned shoulder-width apart with toes slightly turned out.
2. **Descent (Squat)**:
– The athlete initiates the squat by pushing the hips back and down, while keeping the chest up and elbows high.
– The descent continues until the hip crease drops below the knees (full squat depth).
3. **Ascent (Standing Up)**:
– The athlete drives through the heels to return to a standing position, ensuring that the chest stays upright and the elbows remain high to keep the barbell stable.
– The hips and knees must fully extend at the top to complete the rep.
For a **front squat rep** to count in CrossFit or other functional fitness settings, the following movement standards must be met:
1. **Full Depth**:
– The athlete must squat until the **hip crease** is clearly below the top of the knee at the bottom of the movement. This ensures a full range of motion.
2. **Full Extension at the Top**:
– The rep is completed when the athlete returns to a fully upright position with **hips, knees, and elbows fully extended**. There should be no leaning forward or partial extension at the top.
3. **Barbell Position**:
– The bar must remain in the front rack position throughout the entire squat. If the bar falls out of the front rack or rests on the shoulders in a way that is not in control, the rep will not count. 4. Squat clean the first rep is allowed.
Rope Climb
1. **Starting Position**:
– The athlete begins on the ground, standing. Jumping is allowed.
– Feet may be positioned to wrap around the rope (using a foot clamp technique), or the athlete may climb using upper body strength only.
2. **Ascent**:
– The athlete climbs the rope by pulling with the arms and, if allowed, using the legs to support and help with the ascent.
– Both hands must clearly touch the designated target at the top of the rope (painted ring, 15 feet approx. 4.57 m from the ground in competitions).
3. **Descent**:
– The athlete must descend in control, hand-over-hand or using the legs to slow down.
– The descent should be controlled to prevent dangerous falls or sliding down the rope.
4. **Completion of the Rep**:
– A rep is complete when the athlete touches the designated point at the top of the rope, and safely returns to the ground.
Key Points:
– If the workout specifies **legless rope climbs**, the athlete is not allowed to use the feet or legs to assist in the climb and must rely solely on upper body strength.
– For standard rope climbs, using a **foot clamp** technique (where the rope is wrapped around one leg and clamped by the other foot) is allowed and often helps maintain control.
– The descent must be controlled; sliding down the rope too quickly can lead to penalties or injury.
The Sandbag Clean to Shoulder
Movement Standards:
1. **Starting Position**:
– The sandbag begins on the ground, centered between the athlete’s feet.
– The athlete stands over the sandbag with feet shoulder-width apart, squatting down to grasp the bag with both hands.
2. **Lifting the Sandbag**:
– The athlete lifts the sandbag by extending the hips and legs, using a strong hip extension to propel the bag upwards.
– The sandbag must be lifted in one continuous motion from the ground to the shoulder.
3. **Contact with the Shoulder**:
– The sandbag must clearly make contact with the top of one shoulder.
– The athlete can squat under the sandbag during the lift for a more powerful clean, or lift it in one fluid motion (depending on strength and technique).
– The rep is completed when the athlete is standing upright, fully extended (hips, knees, and shoulders).
4. **Controlled Descent**:
– The sandbag can be dropped or controlled down to the ground for the next repetition, but typically, the athlete cannot throw the sandbag over the shoulder without control.
Key Points:
– The athlete must maintain control of the sandbag throughout the lift.
– There should be no resting the sandbag at the chest or letting it slip below the shoulder.
– The clean should be performed in one fluid motion to ensure the rep counts.
HANDSTAND PUSH-UP, ALL VARIATIONS
• The side lines for the handstand push-up must measure 76 cm wide and 25 cm from the wall. The height of the deficit must be: – Women: 3 in (7.62 cm) – Men: 3.5 in (11.43 cm) •
During the deficit handstand push-ups, the hands must remain inside the designated box. • The hands, including the fingers, must remain on the top of the surface creating the deficit. Gripping the sides of the surface creating the deficit will NOT count. • If using a standard bumper plate or plates to create the deficit, the plates must be touching the wall.The arms must be fully extended and in line with the body before the athlete can descend. • Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. • The hands must remain inside the designated box. • At the bottom, the head must make contact with the ground. • During any kipping and strict reps, if the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates). • The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. • Kipping IS ALLOWED. At the lockout of each repetition, the feet may be no wider than the width of the hands. •