Publish Date: July 11, 2020

Online Qualifier Description

  • ALL TESTS MUST BE RECORDED
  • All tests must be recorded using WeTime App
  • All scores are subject to validation and review
  • Full description of test flow, movement standards, modifications, special regulations and video submission standards

Test Descriptions

Test 1: Body Weight / 10 Minute AMRAP of

RX

  • 2,4,6,8,10,12…
  • Alternating Pistol Squats
  • Strict handstand pushups (Standard Box)

Scaled

  • 2,4,6,8,10,12…
  • Air squats
  • Hand release pushups

Test 1 Flow

  • Pistols
  • Once the call of “GO”, athlete will begin alternating pistols
  • The athlete begins in a standing position with the hip fully extended, descends to a full one legged squat, with the hip crease of the working leg below the plane of the top of the knee, and returns to the standing position with hopefully extended once more
  • The hands may not assist in the ascent or descent phases of the movement
  • The repetition will not be counted if the athlete touches the ground with one or both hands or the non-working foot
  • Non-working foot must remain off the ground and in front of the athlete throughout the movement
  • The hands may be used to hold the non-working leg
  • Before the non-working leg can be placed back on the ground, the supporting knee and hip must reach full extension
  • Pistols must be alternating
  • Strict handstand push up
  • Athlete must maintain full vertical extension and linear alignment during the descending and ascending phase of the movement, with the exception of the arms
  • Feet must be no wider than the athlete’s shoulders
  • When performed against a wall for support, both heels must touch the wall at the top of the movement
  • No part of the palms of the hands extending further than the designated width of the handstand push up box (36” wide x 24” deep)
  • Any movement completed to standards after the 10minute point will not be counted

Test 1 Modifications

Scaled

  • Air Squats
  • The athlete begins in a standing position with hip fully extended, descends to a full squat, with the creases of both hips below the plane of the top of the knees, and returns to the standing position with hips fully extending once more
  • The hands may not assist in the ascent or descent phases of the movement
  • The repetition will not be counted if the athlete touches the ground with one or both knees or otherwise leaves the designated lifting area before achieving all points of performance
  • Hand Release Pushups
  • The Pushup begins at the top of the movement with the athlete in a plank position, with hips linearly aligned with the shoulders and ankles, toes and hands on the ground and arms fully extended.
  • At the bottom of the movement, the athlete must touch the chest to the ground while the hips remain at an open angle and remove the hands from the ground
  • During the descending and ascending phases of movement, the athlete must maintain the plank position and linear hip alignment.
  • The knees may not assist during any phase of the movement.

Test 1 Special Regulations

  • N/A

Test 2: Strength / 10 Minutes

  • Establish 5 Rep Max Overhead Squat

Test 2 Flow

  • Immediately after the conclusion of Test 1 at the 10 minute mark, the athlete will have 10 minutes to establish a 5 rep max overhead squat
  • The bar must start unloaded on the ground
  • Athlete must load their own weights
  • All attempts must originate with the barbell on the ground; use of a rack is NOT allowed
  • The Overhead Squat requires that the athlete supports a weight such as a barbell overhead throughout the squatting movement with both arms
  • The athlete's arms may bend during the squatting movement, but may not use the head, any portion of the body other than the hands and arms or any other apparatus to support the weight at any time
  • Upon returning to the upright position, the arm(s) supporting the weight must be locked out to complete the repetition
  • Athletes may use a Full Snatch to get the weight overhead, but this rep WILL NOT count towards the 5 rep max. All reps must start and end in a fully locked out position, barbell overhead and hips/knees fully extended

Test 2 Movement Standards

  • Full extension of the lower body (knees and hips) to start and finish each repetition
  • Hip crease is below the knee at the bottom of each repetition with the barbell overhead throughout the squatting movement
  • Object is overhead and over the sagittal midline of the body at the top of the repetition (i.e. the shoulder angle is open or rearward of the frontal plane)
  • Return to full extension of the lower body
  • Knees, hips, and elbows are fully extended at the top of the repetition
  • Performing athlete must load their own bar
  • Movement of equipment at any time during the test by anyone other than the performing athlete may be ground for test termination

Test 1 & 2 Modifications

Scaled

  • Front Squats
  • The Front Squat requires that a weight such as a barbell or other object be situated on or in front of the athlete's shoulders in the front rack position throughout the squatting movement
  • Hand placement is discretionary so long as the bar or object stays between the clavicle and the chin, though the hands may not be used to assist the ascent or descent phases of the movement
  • Athletes may use a Full Clean to get the weight overhead, but this rep WILL NOT count towards the 5 rep max. All reps must start and end in a fully locked out position, barbell overhead and hips/knees fully extended

Test 1 & 2 Special Regulations

  • Handstand push up box will not exceed 24in x 36in in dimension; MUST be measured and displayed on video PRIOR to the beginning of the test
  • Abmat is NOT authorized for use in this test
  • Athlete must record barbell and weights at the END OF THE VIDEO in order to receive a score

Test 1 & 2 Video Points of Performance

  • Videos MUSTbe submitted using the WeTime App
  • Video MUSTbe completed in one continuous shot
  • Athlete MUSTidentify themselves in their video
  • Athlete MUSTshow measurements of handstand pushup box, weights, and barbell PRIOR TO BEGINNING OF TEST
  • Only ONEathlete per video, per submission
  • Videos with more than one athlete will not be considered for review
  • Athlete MUSTbe in clear view for the entirety of the video
  • Video angle MUSTbe appropriate to verify movement standard for all movements
  • Athlete will upload videos and scores into Competition Corner
  • Athlete MUSTacknowledge that they have watched their video prior to submission

Test 3: Mixed 40 / 30 / 20 / 10 (15 Minute Cap)

RX

  • Alternating Dumbbell Snatch (50/35)
  • Single DB box step overs (24/20)
  • Toes to Bar

Scaled

  • Alternating Dumbbell Snatch (35/25)
  • Single DB box step overs (24/20)
  • Hanging Knee Raises

Test 3 Flow

  • Athlete will begin adjacent to the dumbell
  • On the call of “Go”, the athlete will begin to perform 40 alternating single arm dumbbell snatches
  • After snatches are completed, athlete will perform 40 single dumbbell box step overs
  • Afthe box step overs are completed, athletewill perform 40 toes to bar
  • After toes to bar are completed, athlete will perform 30 alternating single arm dumbbell snatches
  • After snatches are completed, athlete will perform 20 single dumbbell box step overs
  • After box step overs are completed, athlete will perform 20 toes to bar
  • After toes to bar are completed, athlete will perform 20 alternating single arm dumbbell snatches
  • After toes to bar are completed, athlete will perform 10 alternating single arm dumbbell snatches
  • After snatches are completed, athlete will perform 10 single dumbbell box step overs
  • Afthe box step overs are completed, athlete will perform 10 toes to bar
  • Time will be called at the completion of the last toes to bar
  • Any movement of Test 3 completed to standards after the 15 minute point will not be counted

Test 3 Movement Standards

  • Dumbbell Snatch
  • From the ground, athlete will elevate the dumbbell from a static position on the ground a static position overhead
  • Athlete may not allow the dumbbell to pause at any point after the initial pull from the ground or prior to achieving overhead support of the dumbbell, with elbows fully locked
  • At the top of the repetition, the athlete MUST demonstrate overhead support through the remainder of the repetition after catching the weight
  • Full extension of the hips and knees
  • Vertical alignment of the shoulders, hips knees and ankles
  • Feet positioned no wider than the outer planes of the shoulders
  • One heads of the dumbbell MUST touch the ground between repetitions
  • Dumbbell Box Step-Over
  • Athlete initiates the step up from the ground with one foot stepping onto the box
  • Trailing foot must travel completely over the box
  • Only the athletes feet may make contact with the box
  • Both feet must make contact with the ground on the opposite side of the box for rep to count
  • Athlete may carry dumbbell any way
  • Toes to bar
  • Athlete hangs vertically from a suspended horizontal bar using both hands
  • The athlete elevates both feet until they contact the bar simultaneously within the width of the hands
  • If the athlete performs serial repetitions without dismounting from the bar, the athlete must demonstrate full vertical extension of the hips at the bottom of the repetition, and the heels must break the vertical plane directly under the bar prior to each repetition
  • If the repetition begins immediately after the athlete's feet leave the ground, the athlete's heels are deemed to have broken the vertical plane of the bar for that repetition.
  • The repetition is counted when some portion of both feet simultaneously touch the bar

Test 3 Modifications

Scaled

  • Hanging knee raises
  • Athlete hangs from suspended horizontal bar as with toes to bar
  • Athlete must elevate both knees simultaneously from a fully extend knee position until both knees break the 90 degree horizontal plain
  • If the athlete performs serial repetitions without dismounting from the bar, the athlete must demonstrate full vertical extension of the hips at the bottom of the repetition, and the heels must break the vertical plane directly under the bar prior to each repetition

Test 3 Special Regulations

  • The athlete does not have to reach full extension on the burpees box step overs
  • The athlete may NOT touch the box with their hands on the step over
  • If the athlete’s hand(s) or dumbbell make contact with the box they MUST repeat the step up portion of the movement, on the side where the error occurred, in order to make that repetition count

Test 3 Video Points of Performance

  • Videos MUST be submitted using the WeTime App
  • Video MUST be completed in one continuous shot
  • Athlete MUST identify themselves in their video
  • Athlete MUST show measurements of step up box and dumbbell prior to BEGINNING of test
  • Only ONE athlete per video submission
  • Videos with more than one athlete will not be considered for review
  • Athlete MUST be in clear view for the entirety of the video
  • Video angle MUST be appropriate to verify movement standard for all movements
  • Athlete will upload videos and scores into Competition Corner
  • Athlete MUST acknowledge that they have watched their video prior to submission

Test 4: Power / For Time (5 minute cap)

RX

  • 20 C2B
  • 20 Ground to Overhead (135/95)
  • 20 Lateral burpees over the bar

Scaled

  • 20 Pull-ups
  • 20 Ground to Overhead (95/65)
  • 20 Lateral burpees over the bar

Test 4 Flow

  • Athlete will begin adjacent to the pullup bar
  • On the call of “Go”, the athlete will begin to perform 20 chest to bar pullups
  • After pullups are completed, athlete will perform 20 ground to overhead
  • After ground to overhead is completed, athlete will complete 20 lateral burpees over the bar
  • Time will be called at the completion of the last jump over the barbell is completed
  • Any movement of Test 4 completed to standards after the 5 minute point will not be counted

Test 4 Movement Standards

  • Chest to Bar Pullup
  • For the Pull-up the athlete hangs vertically from a suspended horizontal bar using both hands at the bottom of the repetition with both arms fully extended
  • At the top of the repetition the athlete's chest MUST make contact with the bar
  • A kip of any style may be used
  • The repetition is counted when the athlete’s chest contacts the bar
  • Ground to Overhead
  • Ground-to-Overhead barbell movements involve elevating a barbell from a static position on the ground a static position overhead
  • Any variation (Power or Squat) of a Snatch and/or Clean and Jerk maybe used
  • Lateral Burpees Over The Bar
  • Burpee is performed lateral to the barbell
  • The Lateral Burpee Over The Bar requires the same bottom of repetition performance points as the standard burpee
  • The athlete performs the bottom of the burpee repetition parallel to the bar
  • When performing the required lateral jump, the athlete must complete the repetition by going to the opposite side of the object with a lateral jump
  • Athlete may not come into contact with the bar at any time during the repetition

Test 4 Modifications

Scaled

  • Pullups
  • For the Pull-up the athlete hangs vertically from a suspended horizontal bar using both hands at the bottom of the repetition with both arms fully extended
  • At the top of the repetition the athlete's chin must break the top-most horizontal plane of the bar
  • A kip of any style may be used unless specifically restricted
  • The repetition is counted when the athlete’s chin breaks the top-most horizontal plane of the bar
  • Lateral Burpees Over The Bar
  • May step over the bar

Test 4 Special Regulations

Chest to bar pullup

  • The Chest-to-Bar Pull-up requires the athlete to contact the horizontal bar at the top of the repetition at or below the clavicle height
  • The repetition is counted when the required chest contact occurs

Ground to Overhead

  • The athlete may not allow the barbell to pause at any point after the initial pull from the ground or prior to achieving overhead support of the barbell, with elbows fully locked
  • At the top of the repetition, the athlete must demonstrate
  • Overhead support through the remainder of the repetition after catching the weight
  • Full extension of the hips and knees
  • Vertical alignment of the shoulders, hips knees and ankles
  • Feet positioned no wider than the outer planes of the shoulders
  • Barbell must touch the ground between repetitions

Lateral Burpees Over The Bar

  • Athlete must be PRONEwhile making the ENTIRE CHESTcontact with the ground at the bottom of the repetition
  • Arched back, making contact with only the rib cage etc are considered a fault
  • Athlete DOES NOThave to pass through the standing position
  • The jumping portion of the movement must be initiated with both feet simultaneously

Test 4 Video Points of Performance

  • Videos MUSTbe submitted using the WeTime App
  • Video MUSTbe completed in one continuous shot
  • Athlete MUSTidentify themselves in their video
  • Athlete MUSTshow barbell and plate weights prior to BEGINNINGof test
  • Only ONEathlete per video submission
  • Videos with more than one athlete will not be considered for review
  • Athlete MUSTbe in clear view for the entirety of the video
  • Video angle MUSTbe appropriate to verify movement standard for all movements
  • Athlete will upload videos and scores intoCompetition Corner
  • Athlete MUST acknowledge that they have watched their video prior to submission