Fight of the Fittest 2019

Event Flow

Once the athlete successfully completes a round, they will move a “round marker” to the designated position in
their lane.

Movement Standards

Legless Rope Climb

• The athlete must successfully reach and touch the designated area on the rope (black lock) while having only their hands on the rope. Following successful contact with the designated area on the rope, the athlete may then place their feet on the rope to make their descent.
• The athlete is not permitted to drop from the top of the rope, as “safe” descent of the rope must be displayed.

Strict Handstand Push-up

• The athlete must achieve a full lockout position prior to beginning any repetition. Failure to do so will
  result in a no rep.
• A full lockout position can be defined as palms inside the designated HSPU floor area (30” wide x 24” deep), elbows completely extended, “head through”, legs/knees straight, feet inside hand width, with only the athlete’s heels touching the wall.
• The athlete must make obvious and complete contact of their head with the mat each repetition. Failure to do so will result in a “no-rep”.
• At no point during the repetition can the any part of the athlete’s body, other than their feet, make contact with the HSPU wall (i.e. bum, back or head).
• The athlete must try to maintain completely extended knees and hips at all points of the repetition.

Pistol 

• The athlete must begin and end each rep with the “working” leg completely straight, only that “working” leg
  on the floor, the entire bottom of the foot in contact with the floor and display an upright body posture.
• To begin a repetition, the athlete must descend in their squat to a point when the crease of their hip is clearly below the top of the knee cap on the “working” leg.
• The “non-working” leg must at all times remain off the floor and this must be accomplished without using their hands to hold the “non-working” leg off the floor.
• At no time can the hands touch the floor during a repetition.
• Athletes must alternate the “working leg” after a successful repetition.

Rope Climb

• The athlete must successfully reach and touch the designated area on the rope (black lock).
• The athlete may use their feet to assist in climbing the rope.. Following successful contact with the designated area on the rope, the athlete may then begin to make their descent.
• The athlete is not permitted to drop from the top of the rope, as “safe” descent of the rope must be displayed.

Kipping Handstand Push-up 

• The athlete must achieve a full lockout position prior to beginning any repetition. Failure to do so will result in a no rep.
• A full lockout position can be defined as palms inside the designated HSPU floor area (30” wide x 24” deep), elbows completely extended, “head through”, legs/knees straight, feet inside hand width, with only the athlete’s heels touching the wall.
• The athlete must make obvious and complete contact of their head with the mat each repetition. Failure to do so will result in a “no-rep”.
• At no point during the repetition can the athletes head make contact with the HSPU wall.

Air Squat

• The athlete must begin and end each rep with the both legs completely straight, hips extended, the entire bottom of the foot in contact with the floor and display an upright body posture.
• To begin a repetition, the athlete must descend in their squat to a point when the crease of their hip is clearly below the top of the knee cap.
  At no time can the hands touch the floor during a repetition.

Endurance
5 rounds for time:
500m Row
500m Run

Event Flow

Athletes will begin seated on their Rower with feet strapped in. The Rower handle will remain in the resting
position. The athlete will not be permitted to touch the handle prior to the start of the event. The rowing monitor
will be set for a 500m count down each round. Once the Rower monitor reads 0 meters remaining, the athlete
may then place the Rower handle back in the resting position and remove their feet from Rower. The athlete will
then exit the arena, running in the designated lane/area until they reach they reach the turn around point. The
athlete will then run back from which they came, entering the arena, back to their Rower. Repeating this sequence
for 4 more rounds.

Event Flow

Athletes will complete the first 2 rounds of the wallballs and shoulder to overhead before advancing. The athlete
then must complete 2 rounds of the toes through rings and single arm KB overhead walking lunges before
advancing. The athlete will then perform 2 rounds of axle bar deadlifts and bar facing burpees before crossing
the finish line and ending the event.

Movement Standards

Wallball

• The athlete must begin each rep with the both legs completely straight, hips extended, the entire
  bottom of the foot in contact with the floor, display an upright body posture, while holding the Med Ball in the front of the body.
• To begin a repetition, while holding the med ball in front of the body the athlete must descend in their
  squat to a point when the crease of their hip is clearly below the top of the knee cap. The athlete must the stand up and throw the ball to the designated target, making contact at or above the target height.

Axle Shoulder to Overhead

• The athlete may press, push press, push jerk or split jerk.
• The athlete must begin each repetition with the bar in the “Front Rack” position. The athlete must end each repetition with the bar overhead, over the centreline of the body, full foot contact with floor, knees extended, hips extended, elbows extended,
  showing control.

Toes Through Rings

• To begin each repetition, the athlete must be hanging from the rings, elbows completely extended, with heels must start behind the rings.
• To complete each repetition the athletes toes must pass through the rings

Axle Bar Deadlift

• The athlete will begin the repetition with the bar resting on the mat (i.e. not bouncing).
• The athlete will end each repetition by lifting the bar to a standing position, with the hips and knees completely extended, full foot contact with floor, elbows locked and shoulders behind the barbell.
• The athlete may perform touch and go reps, provided there is no obvious “bouncing” motion of the barbell.

Bar Facing Burpees

• The athlete will begin each repetition by getting their chest and thigh in full contact with the floor, perpendicular to the barbell.
• The athlete must use a two-foot jump back, two-foot jump forward, and a two-foot jump over the bar.
• No "step-ups" permitted.

Event Flow

Athletes will begin seated on their Rower with feet strapped in. The Rower handle will remain in the resting
position. The athlete will not be permitted to touch the handle prior to the start of the event. The athlete will exit
the rower only once the monitor reads the required calories. The athlete will the move forward in their lane to the DB’s. The athlete will perform 10 Thrusters and 10 Ground to Overhead. Following this, the athlete will move 10ft forward to designated area. The athlete will then perform 5 Thrusters and 5 Ground to Overhead. Following this, the athlete will carry the DB’s with them cross the finish line.

Movement Standards

DB Thrusters

• The athlete must begin each rep with the both legs completely straight, hips extended, the entire
  bottom of the foot in contact with the floor, display an upright body posture and holding each DB securely on their shoulders.
• To begin a repetition, while holding the DB’s on their shoulders the athlete must descend in their squat
  to a point when the crease of their hip is clearly below the top of the knee cap. Following this, the athlete must stand up from their squat and press the DB’s overhead.
• The athlete must end each repetition with the DB’s
  overhead, over the centreline of the body, full foot contact with floor, knees extended, hips extended, elbows extended, showing control.

DB Ground to Overhead

• The athlete will begin the movement with the at least one end of each DB simultaneously in contact with the floor. Meaning, when performing multiple repetitions in succession the athlete is
  permitted to make contact with the mat with only one end of each DB, simultaneously.
• The athlete is permitted to get the DB’s overhead in their preferred manner.
• The athlete must end each repetition with the DB’s overhead, over the centreline of the body, full foot contact with floor, knees extended, hips extended, elbows extended, showing control.

*50+ Masters* 

Handstand does not have to be unbroken

Pull-up Complex: 1 Toes to Bar + 1 Kipping Pull-up + Chest to Bar Pull-up

Event Flow

Athletes will begin on the start of their mat, on the call of 3,2,1 go they will race to the rig and begin
their first unbroken pull up complex. You must complete 1 toe to bar + 1 chest to bar + 1 bar muscle up
unbroken before coming down. This will count as 1 repetition. Then the athlete must advance onto the unbroken handstand walk.  Then, the athlete must complete an unbroken set of double unders before advancing back to the handstand walk. The athlete must complete the workout in the order listed above, then cross the finish line, or till the 15-minute time cap expires.

Movement Standards

Toes to Bar 

• To begin each repetition, the athlete must be hanging from the pull-up bar, elbows completely extended, with heels must passing behind the frontal plane of the pull-up bar.
• To complete each repetition the athlete must contact the pull-up bar with the top of their shoes, with the shoes contacting the bar between their
  hand placement.

Chest to Bar

• To begin each repetition, the athlete must be hanging from the pull-up bar, elbows completely
  extended.
• To complete each repetition the athlete must contact of the pull-up bar with their chest (below collar
  bone, above the base of the stream - the xiphoid process).

Bar Muscle-up

• To begin each repetition, the athlete must be hanging from the pull-up bar, elbows completely extended. To complete each repetition the athlete must pull themselves on top of the pull-up bar, finishing with completely extended elbows, shoulders in front of the frontal plane of the pull-up bar. At no point can the athletes toes cross the horizontal plane of the pull-up bar.
• Pull-up Complex (Toes to Bar + Chest to Bar + Bar Muscle-up) - the athlete must successfully complete each repetition in consecutive successful fashion. Meaning, if an athlete fails a repetition at any point of the “Pull-up Complex” the athlete must then come down from the pull-up bar and restart the “Pull-up Complex”. In order to achieve a successful “Pull-up Complex”, the athlete must perform 1 successful Toes to Bar, followed by 1 successful Chest to Bar, followed by 1 successful Bar Muscle-up without coming off the pull-up bar. 

Handstand Walk

• The athlete must kick up into their Handstand position by placing both hands on the mat, prior
  to the “Start Line”. For each requisite distance, the athlete must cross the “Turn Line” with both hands prior to beginning their turn to come back to the “Start Line”. During turn portion, any style is permitted, provided the athlete stay on mat (4ft wide). If any part of your hand comes off the mat, you will be asked to come down and return to the “Start Line”. Any failed attempt will require the athlete to return to the “Start Line”. For instance, if the athlete successfully completes their turn at the requisite distance, then falls or goes outside the mat prior to crossing the “Start Line”, the athlete will have to return to the “Start Line” and attempt the entire sequence again.

Double Unders 

• The athlete must allow the rope to past under their feet 2 consecutive times each jump for a
  repetition to count. Any rope is permitted.

Event Flow

Athletes will have a 20 second window in which to “attempt” a lift. Only one “attempt” can be made within the 20 second window (an “attempt” begins once the bar leave the floor). The athlete will have the opportunity to
“attempt" a lift every 4 minutes. During the time the athlete is waiting for their next “attempt” they may practice/ prepare (i.e. you ca continue lifting). Each athlete will be solely responsible for loading and loading their barbells. Each athlete will receive 3 consecutive attempts of the Snatch, followed by 3 consecutive attempts of the Clean and Jerk. The athlete may choose to increase or decrease the load on the barbell prior to the next attempt as they see fit. The order of lifting for the event will be based on the standings coming into the event (i.e. 1st place lifts last).

Movement Standards

Snatch 

• You do not have to perform a full squat when receiving the bar overhead.
• You are permitted to power snatch, split snatch, squat snatch.
• Hang snatch variations will not be permitted.
• You must remain on the lifting platform throughout the “attempt”. If you leave the lifting platform while making an “attempt”, that will be considered a “no-rep”.
• At no point can any body part other than your feet be in contact with the floor (i.e. your knee cannot touch the floor).
• You must display control prior to dropping the bar to the floor. Your judge will give you a “good rep” call to signify you can drop the bar. Dropping the bar prior to the call may result in a “no-rep”.
• “Press-outs” are permitted. However, at no point can the barbell make contact with the top of an athletes head or their shoulders.

Clean and Jerk

• You do not have to perform a full squat when receiving the bar on the shoulders.
• You are permitted to power clean, split clean or squat clean.
• Hang clean variations will not be permitted.
• You are permitted to shoulder press, push press, push jerk or split jerk.
• The bar can at no point be in the back rack position.
• You must remain on the lifting platform throughout the “attempt”. If you leave the lifting platform while making an “attempt”, that will be considered a “no-rep”.
• At no point can any body part other than your feet be in contact with the floor (i.e. your knee cannot touch the floor).
• You must display control prior to dropping the bar to the floor. Your judge will give you a “good rep” call to signify you can drop the bar. Dropping the bar prior to the call may result in a “no-rep”.
• “Press-outs” are permitted. However, once the athlete attempts to drive the barbell overhead and the barbell leaves the front rack position, at no point can the barbell then make contact with the top of an athletes head or their shoulders.