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. If both feet don’t touch simultaneously then the rep is no good.
Snatch: 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. The barbell begins on the ground. 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. Press outs are permitted. Touch and go is permitted, but there is no bouncing. Notes: If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.
Box Jump Over: In the box jump over the athlete jumps from two feet and land on the box with both feet before jumping or stepping off the opposite side. The athlete will turn around to face the box and continue the next repetition. In order for the rep to count the Level 3 athlete must jump from 2 feet and land on top of the box with both feet. The athlete does not have to reach full hip extension on top of the box before coming off the box. Stepping down off the box is allowed for all skill levels, and step ups are allowed for Level 2 and Level 1.
Chest to Bar Pull Up: This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all 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.
Anchored Toes to Bar: The athlete starts laying flat on their back with the top of their head touching or close to an upright, pole, or doorframe. The athlete holds on to the upright to have a secure anchor. Keeping the legs straight with knees fully extended and feet together lift the legs until both toes make contact with the upright. Then return the legs and feet to the floor, keeping the legs extended without bending at the knees throughout the entire repetition.
Burpee Pull Up: The Burpee Pull Up starts with the athlete standing. At the bottom of the burpee the athlete’s hips and chest must make contact with the ground. At the top of the pull up, the athlete’s chin must clearly break the horizontal plane of the bar. The athlete may jump up into the pull up and are not required to start the pulling movement from a dead hang. However, the athlete must perform the movement on a bar that is at minimum of 1 inch above a fully extended arm and hand when they are standing directly below the bar.
Shoulder to Overhead: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Using a rack is not permitted.
Wall Sit Up: In the wall sit-up you must start in a seated position with or without the support of a mat. Feet are butter flied so that the bottoms of your heels are touching and both feet are touching the wall. The athlete must lay all the way back until shoulder blades and the hands make contact with the ground above their head. In order to complete a rep the athlete must touch the wall with both hands. Swinging the arms forward is permitted.
Bar Facing Burpee: Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell at the bottom of the burpee. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted at L3 or L2. The next rep will then begin on the opposite side facing the barbell. One footed jumping or stepping over the bar is permitted for Level 1 only.