Moroccan Fitness Festival-Online Qualifiers

WOD 1 - MFF ONLINE QUALIFIERS

----- Intermediate Version -----

AMRAP 6'

2-4-6-8-10 etc ...
Front squats 60 kg / 40 kg
Handstand Push-ups

STANDARDS 

----- FRONT SQUATS -------

From the ground. The bar rests on the athlete’s shoulders and their elbows are in front of the bar. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.

The rep is credited when: the athlete’s hips and knees are fully extended, the bar is resting on the athlete’s shoulders and their elbows are in front of the bar, and the athlete’s feet are in line with one another when the athlete is viewed from profile.

----HANDSTAND PUSH-UPS ------

Begin the handstand push-up with arms locked out, heels in contact with the wall, hips open, and body in line with the arms. Only the heels may be touching the wall at the start and finish of each rep. The rep is credited upon return to the starting position.

At the bottom, the head must make contact with the ground. If the head and hands are on different surfaces, the surfaces must be level.

WOD 1 - MFF ONLINE QUALIFIERS

----- Scaled Version -----

AMRAP 6'

2-4-6-8-10 etc ...
Kettlebell goblet squats 24 kg / 20 kg
Hand Release Push-ups

STANDARDS 

---- KETTLEBELL GOBLET SQUAT ----

The kettlebell is held upside down, in both hands, centered on the body.  The squat movement starts with your knees and hips fully extended.  You must squat deep enough for your hip crease to be below the level of top of your patella.  You must return to the start position to finish the rep.

---- HAND RELEASE PUSH-UPS ----

Scaled may perform hand-release push-ups instead. Elbows must be locked out, with feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking or sagging.

The chest must touch the floor. Then the hands must be lifted completely off the ground.

WOD 1 - MFF ONLINE QUALIFIERS

----- Rx'D Version -----

AMRAP 6'

2-4-6-8-10 etc ...
Squat cleans 80 kg / 60 kg
Strict Handstand Push-ups

 
STANDARDS 
 
---- SQUAT CLEANS ----

The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

The athlete must pass through a full squat with hips below the knees.
The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

 
---- STRICT HANDSTAND PUSH-UPS -----------

Begin the handstand push-up with arms locked out, heels in contact with the wall, hips open, and body in line with the arms. Only the heels may be touching the wall at the start and finish of each rep. The rep is credited upon return to the starting position.

At the bottom, the head must make contact with the ground. If the head and hands are on different surfaces, the surfaces must be level.

WOD 2 - MFF ONLINE QUALIFIERS

----- Intermediate Version -----

For time

30 Chest-to-Bar Pull-ups / Pull-ups

*If you break perform 5 Bar facing burpees

  Add 2 Bar facing burpees by break

Time cap 7'

 
STANDARDS 
 
---- CHEST-TO-BAR PULL-UPS ----

This is a standard chest-to-bar pull-up. Kippingvor butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the
bottom, with the athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted.

The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

---- PULL-UPS ----

The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

• Any style of pull-up is permitted.

• Wrapping tape around the pull-up bar or wearing
hand protection (gymnastics-style grips, gloves, etc.)
is permitted, but taping the bar AND wearing hand
protection is not.

• If you miss the pull-up bar or do not achieve the
finish position, you must complete the pull-up before
beginning the next rep. 

---- BAR FACING BURPEE -----------

The burpee must be performed perpendicular to and facing the barbell. Athletes will need to set up a barbell with 18-in. plates for the burpees.

The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the barbell. The chest and thighs must touch the ground at the bottom. The hands and feet must remain inside the width of the plates at the bottom of the burpee. From this position, the athlete can step or jump to their feet.

The athlete must jump over the barbell using a two-foot takeoff. Single-legged
jumping or stepping over is not permitted.

The rep is credited when both feet have touched the ground on the opposite
side of the barbell. Before starting the next rep, the athlete must be perpendicular to and facing the barbell.

WOD 2 - MFF ONLINE QUALIFIERS

----- Rx'D Version -----

For time

30 Ring Muscle-ups / Chest-to-Bar Pull-ups

*If you break perform 5 Bar facing burpees

  Add 2 Bar facing burpees by break

Time cap 7'

 
STANDARDS 
 
---- RING MUSCLE-UPS ----

In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip.

The elbows must be fully locked out while in the support position above the rings. 

Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. 

---- CHEST-TO-BAR PULL-UPS ----

This is a standard chest-to-bar pull-up. Kippingvor butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the
bottom, with the athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted.

The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

 
---- BAR FACING BURPEE -----------

The burpee must be performed perpendicular to and facing the barbell. Athletes will need to set up a barbell with 18-in. plates for the burpees.

The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the barbell. The chest and thighs must touch the ground at the bottom. The hands and feet must remain inside the width of the plates at the bottom of the burpee. From this position, the athlete can step or jump to their feet.

The athlete must jump over the barbell using a two-foot takeoff. Single-legged
jumping or stepping over is not permitted.

The rep is credited when both feet have touched the ground on the opposite
side of the barbell. Before starting the next rep, the athlete must be perpendicular to and facing the barbell.

WOD 2 - MFF ONLINE QUALIFIERS

----- Scaled Version -----

AMRAP 7'

Men : Max Burpees pull-ups

Women : Max Burpees to target

 
STANDARDS 
 
---- Burpee Pull-up----

The athlete begins by standing with the feet together underneath a pull-up bar.

• While standing with the hips and knees straight,
extend the arms overhead.
 

- The arms must be in line with the torso when
viewed from profile.

• Touch the thumbs of each hand together and extend
the fingers.

• The athlete’s fingers cannot touch the pull-up bar in
the measuring position.

- The pull-up bar must be above the athlete’s
fingertips.

• Clearly show the measurement process during the
video submission.

• An exercise mat or similar equipment may be used to
decrease the distance between the ground and the
pull-up bar.

- Surfaces that aid in jumping or rebounding, such as
spring-floors, are not permitted.

•Athletes must touch the chest and thighs to theground at the bottom of each burpee.

• Athletes may choose to step or jump into this position.

• If the athlete is using an exercise mat (or other
equipment) to decrease the distance between the
ground and the pull-up bar, the entire body must be
on the same surface in the bottom position.

At the top of each burpee, complete a pull-up.

• There is no hanging requirement during the pull-up.

• Athletes may:
- Jump directly into the finish of the pull-up position,
OR
- Jump to the bar, hang, then complete a pull-up
(kipping or strict).

The rep is credited when the athlete’s chin breaks the
horizontal plane of the bar.

• Any style of pull-up is permitted.

• Wrapping tape around the pull-up bar or wearing
hand protection (gymnastics-style grips, gloves, etc.)
is permitted, but taping the bar AND wearing hand
protection is not.

• If you miss the pull-up bar or do not achieve the
finish position, you must complete the pull-up before
beginning the next rep. You do not have to repeat the
burpee if you miss the pull-up.

---- Burpee to target----

Athletes will ove with both hands that is 6 inches (15 cm) above their max reach.

• Athletes must touch the chest and thighs to the ground at the bottom of each burpee.

• Athletes may choose to step or jump into this position.

• At the top of each burpee, athletes must touch the pull-up bar with both hands at the same time before returning to the ground for the next rep. If the athlete
misses the pull-up bar with one or both hands, they must repeat the touch.