GENERAL MOVEMENT STANDARDS GUIDE for HOT WODS 2015
As CrossFitters we strive to cover the widest possible range of tasks in preparation for the ‘unknown & unknowable’ …simply put: LIFE –no guarantees. I would hope that any competitive athlete & certainly their coaches would have a general understanding of the rules & movements required for their sport. However, I have had many requests for movement standards so have compiled a list of movements which MAY be included in our HOT WODs. This is a general guide only & apart from the ‘swim’ info, not all movements will be included. Likewise there are some tasks I have purposely omitted as they require no great explanation & will be revealed on the day See you all on Valentines day! Weights required will be loosely based on “the girls” …rx possibly a bit heavier, intermediate a little lighter Squat movements Such as: Air-Squat, Wall-ball, Goblet-Squat, Front-Squat, Back-Squat, Thruster, Squat-Clean -full range in bottom position (crease of hips below top of knees) -full extension at top position (lock-out of hips & knees) Dead-lifts -object contacts surface at bottom position -full extension of hips & knees, with shoulders behind bar at top position Over-head Movements …such as: Strict-Press, Push-Press, Snatch, Jerk, Kettle-bell Swing -full lock-out of knees, hips & elbows must be displayed at top position before lowering the object -Bar clearly over-head at extension (ie: face shows in-front of arms) Specific to any Snatch -object must flow in one continuous movement from floor to over-head (ie: NO hitching or pausing) Specific to any Clean -lift ends with elbows clearly in-front of bar at top position Lunges -Knee must contact surface with every step -Hip must extend fully out of each Lunge (ie: NO duck-walking) Sit-ups -Feet remain together & hands or object must contact surface overhead then in front of toes Push-ups -Hands release & chest must contact surface at bottom position, with hips or knees remaining off the surface -Full lock-out of elbows at top position Pull-ups -arms fully extended at bottom position -intermediate: chin must clear the bar at top position -rx: chest must clearly contact the bar below collar bone at top position Toes-to-Bar -arms fully extended with heels behind the bar at bottom position -toes must clearly contact the bar at top position Rope-Climb -height: 5 meters for all divisions -thickness: 40mm -rx males MAY be require an upper-body climb (ie: no foot-bite) Burpees -chest contacts the floor with hands released at bottom position -at top position (the jump) hip must clearly open, feet leave the floor & hands clap overhead with face in-front of arms Swim 50 meter pool NO accessories permitted in any division (ie: flippers, fins, boards, floaties) In Wod-3: Intermediate & Masters may make their way through water any style …doggy-paddle, side-stroke, walking; will be permitted if necessary RX must use standard strokes (over-arm, breast-stroke, back-stroke, butterfly) RX division MAY require the following (but intermediate & Masters will not) Squat-Snatch -object must flow in one continuous movement from ground to full Squat position (ie: NO hitching or pausing) …a power-snatch then OHS does NOT pass for a Squat-Snatch -to complete the lift; full lock-out of knees, hips & elbows must be displayed at top position before lowering the object Ring Dips -biceps contact top of rings at bottom position -elbows fully locked out at top position Handstand Push-ups -head clearly contacts the surface in bottom position -full extension of elbows hips & knees at top position with feet making contact with the wall -rx males MAY require strict HSPU (ie: no kipping) Pistols -hip crease below knee at bottom position -full extension of hip & knee at top position -suspended foot must remain off the surface throughout entire movement Muscle-ups (rings or bar) -arms fully extended at bottom position -elbows locked out at top position
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