Movement Standards

Bar Muscle Up

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position 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. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may not wrap tape around the pull-up bar. They may wear hand protection (gymnastics-style grips, gloves, etc.).

Back Squats

The rep begins from the top, with knees and hips extended and barbell on the back of the shoulders. The barbell must be held on the shoulders. At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended. When finishing a set, the barbell must be returned to the front of the body before returning to the floor. Dropping the bar off the back will result in the last rep being discounted.

Score: Time, or reps completed at 7 minute mark