Tuesday, 10.4.16

12016 Ragin’ Games ~ Bar Muscle Ups

Movement Standards:

Wall Balls – In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the top of 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. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

American Kettlebell Swing – Each swing must demonstrate control at the top and clear to the height where the kettle bell is vertically over the athlete’s head with the elbows at full extension; at profile you should see head come through arms at extension. Knees hips and elbows must be completely locked out and the kettle bell must be directly over the feet at extension in order for the rep to count. The athlete must maintain control overhead with the feet stationary in order for the rep to count.

Russian Kettlebell Swing – In the Russian KB swing, each swing must demonstrate control throughout the movement, and the kettle bell must reach a height allowing the arms to break parallel to the ground. Knees hips and elbows must be completely locked when above parallel is reached. At the bottom of the rep the kettle bell must return below the hips and over the feet. The athlete must maintain control with the feet stationary in order for the rep to count.

Double Unders – The rope must clearly pass through both feet twice simultaneously in each repetition. If you break or land on the rope, then the last rep doesn’t count. The repetitions are not required to be consecutive or unbroken.

Single Unders – The rope must clearly pass both feet once simultaneously in each repetition. If you break by landing on the rope then that rep clearly doesn’t count. The repetitions are not required to be consecutive or unbroken.