standards

Box Jump Over

• Athlete must use a two-foot take-off.

• Both feet must land on top of the box simultaneously.

• Full extension at the top is not required.

• Athlete may step down or jump down on the far side.

• Rep is counted when both feet touch the ground on the opposite side of the box.

Dumbbell Thrusters

• Athlete starts with dumbbells in the front rack position.

• Full squat below parallel must be completed.

• Athlete must reach full extension at the top with both dumbbells locked out overhead, hips and knees fully extended.

• Movement must be continuous from squat to press (no pausing at the top of the squat).

• Rep is counted when dumbbells are overhead with locked out arms.

Dumbbell Snatch

• Rep begins with the dumbbell on the ground.

• Athlete must lift the dumbbell in one motion overhead.

• At the top, arm, hips and knees must be fully extended with the dumbbell under control.

• Non-lifting hand must not assist the movement.

• Rep is counted when the dumbbell is locked out overhead.

• Athletes may switch hands on the ground or in the air once the dumbbell passes the head or below.

Dumbbell Goblet Squats

• Dumbbell must be held with both hands in front of the chest.

• Athlete must squat below parallel (hip crease below the knee).

• At the top, hips and knees must be fully extended.

• Rep is counted at full extension.

Ab Mat Sit-Ups

• Athlete must start with shoulder blades touching the ground and hands touching the floor behind the head.

• Athlete must sit up and touch their toes or ground in front of their feet.

• Shoulders must pass in front of the hips at the top.

• Rep is counted when the athlete reaches the forward touch point.

Kettlebell Swings

• Rep begins with the kettlebell between the legs.

• Athlete must swing the kettlebell overhead until it is fully inverted, with arms locked out and ears visible in front of arms.

• Hips and knees must be fully extended at the top.

• Repetition is counted at the top position.

• No early pull or bent arms at the top.

Wall Balls

• Athlete starts in a full squat with the ball held at chest level.

• Rep does not count if the ball is thrown at the target before the squat.

• Hip crease must pass below the knee.

• No rep if the ball hits the target at any point other than the cross.

• Rep is counted when the ball hits the target and the squat standard is met.

• If the ball drops, it must be picked up from a dead stop.

Deadlift

• Rep begins with the barbell or dumbbells on the ground.

• At the top, athlete must be fully extended with knees, hips, and shoulders in line.

• Repetition is counted at full extension.

• No bouncing or jerking reps.

• Both plates (or both dumbbells) must touch the ground at the bottom.

Squat Clean

• Rep begins with the barbell or dumbbells on the ground.

• Athlete must catch the load in a full squat position (hip crease below knee).

• At the top, athlete must reach full extension with the load in the front rack.

• Repetition is counted at full extension with control.

Burpee Over Obstacle

• Chest and thighs must touch the ground at the bottom of the burpee.

• Athlete must jump the designated obstacle.

• Two-foot take-off only.

• Rep is counted when both feet land on the far side of the obstacle.

• No need to reach full extension after landing.

PB (Power Bag) Lunges

• Power Bag must be held on the back of shoulders with both hands.

• Athlete must step forward into a lunge, knee must touch the ground.

• Front leg must reach full extension before stepping into the next rep.

• Hips must remain square and upright.

• Repetition is counted at full extension.

PB (Power Bag) Squats

• Power Bag held on back of shoulders with both hands.

• Athlete must squat until hip crease is below the knee.

• At the top, hips and knees must be fully extended.

• Rep is counted at full extension.