2016 ACF Fall Invitational Movement Standards

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Movement Standards for the 2016 Aliso CrossFit Fall Invitational

  • Alternating Weighted Pistols: Athlete holds a kettlebell at the chest and performs a one-legged squat. Hip crease must reach below the top of the knee at the bottom. Hips and knees must be fully extended at the top. Athlete must alternate legs for each rep to count. Sequential reps performed on the same leg will not count. (Note: Video link shows a standard pistol)
  • Bar Muscle Ups: For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.
  • Box Jumps: Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. Athletes MAY place their hand on their leg, knee, or thigh at any point during the movement. Step Ups are an acceptable variation for box jumps. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
  • Box Steps: Athlete must alternate legs each step. Athlete must achieve full lock out at the top of each box step. Athletes may place their hand on their leg, knee, or thigh at any point during the movement.
  • Burpees: The chest must touch the ground at the bottom of the burpee. The feet must leave the ground at the top, and both hands must touch above the head while the feet are off the ground.
  • Calorie Row: The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of the workout.
  • Chest to Bar Pull Up: This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are 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 into contact with the bar below the collarbone.
  • Clean: The bar must start on the ground and be lifted to the athlete’s shoulders using any type of clean. Muscle clean, power clean, squat clean, split clean, and clean are all acceptable variants of the ground to shoulder. At the top of the lift, the athlete’s knees and hips must be fully locked out, standing completely upright with both feet under the hips. The bar must end racked on the shoulders with the athlete’s elbows in front of the bar. The athlete must show full control of the lift, with the bar coming to a complete stop on the shoulders before dropping it.
  • Crunches: Athlete lays on the floor with legs elevated, knees bent, feet crossed. Athlete pulls the shoulders towards the knees for each rep.
  • Deadlift: Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The bar must start on the floor at the beginning of each rep. Touch and go is permitted. Bouncing the barbell is not permitted.
  • Double Unders: The rope must pass under the athlete’s feet twice each time they hop. Only successful jumps are counted.
  • Front Rack Lunges: Each front rack lunge begins with the barbell in the front rack position, the feet under the hips, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain in the front rack for the duration of the repetition. The rep ends with the athlete stepping back to the standing position with the weight still in the front rack and the athlete standing tall with the hips and knees fully extended.
  • Goblet Squat: Athlete holds a kettlebell at the chest and performs a squat. Hip crease must reach below the top of the knees at the bottom. Hips and knees must be fully extended at the top. (Note: Video shows an Air Squat.)
  • Handstand Push Up: Each handstand push-up begins and ends with arms fully extended and heels in contact with the wall. The athlete may place their hands however they choose. At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, 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 entire movement, but must touch at the beginning and end of each rep. Kipping Handstand Push Ups are allowed.
  • High Hang Power Clean: The bar starts at the hips and is lifted to the athlete’s shoulders. The athlete should catch the bar in a partial squat. At the top of the lift, the athlete’s knees and hips must be fully locked out, standing completely upright with both feet under the hips. The bar must end racked on the shoulders with the athlete’s elbows in front of the bar. The athlete must show full control of the lift, with the bar coming to a complete stop on the shoulders before dropping it.
  • Jump Rope: The rope must pass under the athlete’s feet once each time they hop. Only successful jumps are counted.
  • Kettlebell Swings: At the top of the movement, arms must be fully extended overhead, biceps behind the ears, with no bend in the elbows. Kettlebell must go below the hips at the bottom of the movement. Athletes may use the traditional swing or the “snatch/press” method to get the kettlebell to the top of the movement.
  • Muscle Up: In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.
  • Overhead Squat: The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. 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. You may not use a rack.
  • Pullups: Feet may not touch the ground during a repetition. Arms must begin fully locked out at the bottom with no bend in the elbow and the chin must be above the bar at the top.
  • Push Ups: Chest must touch ground at the bottom of each rep. Hips and shoulders must travel together. Arms must be fully locked out at the top of each rep with hips and knees off the ground, and the body finishing in a rigid plank position.
  • Ring Dips: Each rep starts with the athlete fully locked out above the rings. Athlete dips until the chest touches the rings and/or breaks the plane of the rings. The rep finishes with the elbows fully locked out above the rings.
  • Russian Kettlebell Swings: At the top of the movement, the kettlebell must reach eye height with arms must be fully extended with no bend in the elbows. Kettlebell must go below the hips at the bottom of the movement. (Note: Video shows American Kettlebell Swings.)
  • Shoulder to Overhead: Bar must begin racked on the athlete’s shoulders. The bar must be pressed overhead using any type of overhead pressing movement. Press, push press, push jerk, split jerk, and thruster are all acceptable variation of this movement. At the top of the lift, the athlete’s arms must be behind the ears with hips, knees, and elbows fully locked out. On the way down, the bar will now be rested behind the neck on the athlete’s shoulders in preparation for the back squat.
  • Situps: Both shoulder blades must touch the ground and the back of the rep. Athlete must touch both feet at the top of the rep.
  • Snatch: In the Snatch, the 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. A clean and jerk is not permitted. The barbell must come to full lockout overhead with the hips, knees and arms full extended, and the bar directly over the heels.
  • Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
  • Toes to Bar: The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.
  • Wall Balls: Hip crease must be below the crease of the knee at the bottom of the squat with the ball in the athlete’s possession. The ball must hit the wall at or above the height of the target. The ball may not be bounced off the floor while the athlete is squatting. The athlete is not required to catch the ball after it hits the target.