We will not be using the new Open standards. The HSPU begins and ends with the arms locked out, back towards the wall, heels on the wall and the hands placed clearly within the marked area. The marked area will be 36” W x 24” D and ALL of the hand must remain completely within the taped area. At the bottom of the rep, the head touches the ground. The heels must remain within the width of the marked area throughout the entire rep. Kipping is allowed. You will be performing these on a mat where your head will come down to an even elevation as your hands. No plates or abmats will be used.
From the hang, the athlete's feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top.
BOX JUMP OVERS:
Each rep begins with a two footed jump, step ups are not permitted. The athlete may jump over the box without touching or may land on top before jumping or stepping off the other side. The athlete may not use their hands and the feet must go over the box, not around it. Touching the box with a hand is a no rep.
CLEAN & JERK:
A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground. In Event 1, the 2 clean & jerks do not have to be linked.
This is a standard bench press as performed in a powerlifting competition. The movement is performed laying on a horizontal bench with the lifter lowering the bar down to the chest and then pressing the bar upward to a locked out position. You are not required to pause at the chest but you are not allowed to bounce the bar off your chest. You may receive a lift-off from one of your teammates. At the start of the lift and throughout the entire lift these are required:
- Both feet on the floor
- Butt, shoulders and head in contact with the bench
If your spotter touches the bar at any time before your lift is complete it will be a no rep.
THRUSTER (OUT OF THE RACK):
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 in the rack. The hip crease must pass below the knees. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended and the bar directly over the body. No jerks. If multiple reps are required, you must link all reps without dropping the bar. You are allowed to rest briefly in any phase of the thruster, overhead, rack or bottom. You may drop the weight to the ground after your attempt (unless 10's or 15's are loaded). Your team is allowed to help you bring the bar back to the rack and load weight.
OVERHEAD SQUAT (OUT OF THE RACK):
For the Overhead Squat, you will start with the bar in the rack. You can remove the bar from the rack and may lift it to the overhead position however you choose. At the start, the barbell must be in a full lockout overhead with the hips extended and the bar directly over the middle of the body. At the bottom, the hip crease must be below the top of the knee. If multiple reps are required, you must link all reps without dropping the bar. You may drop the weight to the ground after your attempt (unless 10's or 15's are loaded). Your team is allowed to help you bring the bar back to the rack and load weight.
The barbell begins on the ground and must be lifted to a hang position to start. You must pause with the bar at a hang before starting the lift. The bar must be lifted overhead in one smooth motion without a pause at the shoulders (no clean and jerk). 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. If multiple reps are required, you will then return the bar to the hang position before performing the next rep. The bar can be dropped from the top (unless 10's or 15's are loaded).
JERK (OUT OF THE RACK):
You will start by removing the barbell from the rack in a front rack position. You will then lift the bar overhead using either a press, push press, push jerk or split jerk. The jerk will be complete when the bar is overhead and the hips, knees and arms are extended and the bar is over the middle of the body. For multiple reps, you will then lower the bar back to the front rack and start the next rep. The bar can be dropped from the top (unless 10's or 15's are loaded) and your team may help you return the bar to the rack.
For the weighted pullup, you will have a dip belt loaded to your desired weight. You must start with feet off the ground and in a hang with arms fully extended. You will pull up until your chin is over the bar and return to a fully extended arm hang to start the following rep. Any grip or hand placement is acceptable. Kipping is allowed.
Standard rowing technique required. You and your partner will be tasked with either 300m intervals or 150m intervals. The rower will be set to intervals. There will be no need to touch the monitor. You may release the handle and unstrap before the end of your interval. You may not leave your seat until your interval has been completed.
The barbell begins on the ground and must be lifted overhead in one smooth motion without a pause at the shoulders (no clean and jerk). 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.
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 and may be squat cleaned for the first rep. The hip crease must pass below the knees. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended and the bar directly over the body.
For the Muscle Up, the Athlete must pass from a hang below the rings to a support above. At the bottom, the arms must come to a full lockout with the feet off the ground. At the top, the elbows must fully lock out.
BAR MUSCLE UP:
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.
LATERAL BAR OVER BURPEE:
For the lateral burpee, you will start at a stand and go down to chest and thighs touching the ground at the bottom with your body oriented parallel to the bar. You must then stand and jump over the barbell from both feet and land on both feet. One footed jumping or stepping is not allowed. Your hands must be off the ground before you begin your jump. No explosive pushups over the bar :)
The athlete begins with the hips and knee fully extended on the weight-bearing leg. The other leg must remain in front of the athlete’s body. The hip crease must pass below the top of the knee on the weight-bearing leg, and the athlete must return to full hip and knee extension of the weight-bearing leg at the top. If any part of the athlete’s body other than the foot on the weight-bearing leg touches the floor during the repetition, the rep will not count. Athletes must alternate legs after every successful rep and must complete a successful rep before beginning a rep on the other leg. Athletes may not rest the non-working leg on the weight-bearing leg or use the hands/arms to push into the weight-bearing leg. Athletes may hold onto the non-working leg.
DUMBBELL OVERHEAD SQUAT:
The Dumbbell OHS will start with the DB locked out overhead with hips and knees fully extended. The athlete will squat down until the hip crease passes below the top of the knee. The athlete will stand back up until hips and knees are fully extended. The DB must stay fully locked out overhead for the full rep. There is no requirement to switch arms. The second athlete may pick up the DB once the first athlete has returned his/her DB to the floor. No dropping from the overhead position. If dropped from above the waist, your previous rep will not be counted.
The sandbag must be lifted from the ground and over the wall to complete a rep. Pairs may not work together to get the bag over the wall. The pair on the opposite side of the wall, may NOT help by pulling the bag over.
The broad jump will start from a shoulder width, static foot position with toes behind the line. You will jump out into a sand pit and your mark closest to the starting line will be your distance jumped. After you land, walk out to the end of the pit away from the starting line.
The swim will be performed in 25 yd increments. You must SWIM the entire length. You are allowed to push off the wall and swim in any method to the opposite wall. Your turn is over when you touch the opposite wall. If you stop in the middle and touch the bottom of the pool and advance forward at all, you must return to the start and restart your rep. Your judge will have a black flag that they will raise if you fault on your swim and that is your signal to restart. When you reach the end of your rep successfully, your judge will raise an American flag which will signal the next player to start their swim.
RIDE (ASSAULT BIKE):
Your team will ride the assault bike until the task is complete. There is no minimum amount of calories for any teammate.
The athlete will ascend the rope, with or without legs, and touch the bar at 15’. Jumping up to begin the rep is allowed. On the descent, the athlete must show control and may not drop from the rope until their hands touch below the 9’ mark. Athletes will rotate through the rope climbs in the order set before the event.
For the sprint, your team will receive a baton at the starting line. The first person, as determined by the order set before the event, will begin with a sprint down the course and around the marker and back to the starting line (75 yds total). He/she will hand the baton off to the second player and he/she will complete the course, etc. Player 3, then player 4, then back to player 1 and so on. Your team will complete 4 full rounds of sprints for a total of 1200 yds.
Any unsportsmanlike conduct, disrespect to judges, athletes or fans, or arguing with judges will not be tolerated and may result in loss of score for the wod or ejection from the event.