Movement Standards

Double Unders

This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Regional Lunge

Each lunge begins with one dumbbell in front rack and one overhead, the feet together, 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 position for the duration of the repetition. The rep ends with the dumbells still in position(one in front rack and one overhead) and the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped or comes into contact with the head or body, the athlete must restart from the last incremental line they crossed.

Alternating Dumbbell Thruster

Each set of dumbbell thrusters begins with dumbbells on the ground. At the start of each rep the dumbbells are held in the front-rack position. Dumbbells move from the bottom of a front squat where, the hip crease clearly passes below the top of the knees in the bottom position, to full lockout overhead on one arm with the other remaining in front rack. The rep is credited when: - one of the dumbbells is locked out overhead, with the hips, knees, and arms fully extended, and the other dumbbell is held in front rack. Dumbbell must be directly over or slightly behind the middle of the body. Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.” • Athletes may not receive any assistance moving the dumbbells

Score: Time, or reps completed in 14 minutes