Equipment permitted: Belt, knee sleeves, wrist wraps, lifting shoes (any variety)

Equipment prohibited: Squat suit, knee wraps

Movement Standards:

Lowbar or highbar permitted. The lifter must bend the knees and lower the body until the top surface of the legs at the hip joint (crease) is lower than the top of the knees. The lifter must recover at will without double bouncing or any downward movement to an upright position with the knees locked. When the lifter is motionless, the squat is complete and the lifter may rack the bar.

INCLUDE IN VIDEO:

• Weights (barbell clearly visible, weight notation (kg or lb) clearly visible during bar-loading
• Full-body shot of lifter to prevent hidden gear (squat suits, single or multi-ply gear, and knee wraps not permitted)
• Film Squat from the side/clearly visible angle, depending on squat rack construction. 

Equipment permitted: Belt, wrist wraps, lifting shoes (any variety)

Equipment prohibited: Bench shirt, slingshot

Movement standards:

The lifter must lie on his back with shoulders and buttocks in contact with the flat bench surface. This position must be maintained throughout the lift. The head may remain flat or rise during the lift. The lifter has the option of benching while either flat footed, or on the toes, as long as the foot remains in contact with the lifting platform. The feet may move up and down during the lift and come in contact with each other as long as they do not come in contact with the equipment. (If a center spotter is used, they must move off the platform and to one side after the handoff prior to the commencement of the lift. For safety reasons they will be allowed to stay in close proximity (but not blocking the referees view) for any emergencies.) 

Once the lift has begun, the lifter must lower the bar and make contact on the chest or abdominal area with a definite and visible pause. At no time may the bar come in contact with the lifters belt. The bar must be pressed upwards with elbows fully locked. Any pronounced or exaggerated uneven lockout of the bar is not allowed. Note: If a lifter has any physical abnormality, handicap or incapacity of extending their arm or arms to arm’s length with elbows fully locked, they must inform and show physical, visual proof in video submission prior to the start of their lift. The spotters / loaders may assist the lifter in returning the bar to the rack.

INCLUDE IN VIDEO:

• Weights (barbell clearly visible, weight notation (kg or lb) clearly visible during bar-loading
• Full-body shot of lifter to prevent hidden gear (single or multi-ply gear and bench shirts not permitted)
• Film Bench from a clearly visible side or ¾ angle so that contact and lockout is easily visible.

Equipment permitted: Belt, knee sleeves, wrist wraps, lifting shoes (any variety), deadlift bar

Equipment prohibited: Deadlift briefs/suit, knee wraps, trap bar/hex bar, straps

Movement Standards:

Sumo or conventional permitted. The bar must be laid horizontally in front of the lifter’s feet, gripped with an optional grip in both hands. The lifter can start the lift at any time before the one-minute clock expires. Once started, it must be lifted without any downward movement until the lifter is standing erect. The bar may come to a stop, but no portion may reverse direction at any time. On completion of the lift, the knees, hips, and shoulders shall be locked in a straight position and the lifter is standing erect. The lifter will return the bar to the platform with both hands and under control. Upward and downward “jerking” of the bar commonly known as “hitching” is prohibited.

INCLUDE IN VIDEO:

• Weights (barbell clearly visible, weight notation (kg or lb) clearly visible during bar-loading
• Full-body shot of lifter to prevent hidden gear (single or multi-ply gear and knee wraps not permitted)
• Film Deadlift from a clearly visible ¾ angle so that lockout is easily distinguished.

http://media.crossfit.com/cf-video/Games2010_USAW_Rules_Nov_2008.pdf

Equipment permitted: Belt, wrist wraps, lifting shoes (any variety)

Equipment prohibited: single or multi-ply gear, knee wraps

Movement Standards

Clean must be performed from the floor - muscle and power cleans are permitted. Push Jerks and Split Jerks are permitted, no pressing (push press, press out) permitted.

The barbell is placed horizontally in front of the lifter’s legs. It is gripped, palms downwards and pulled in a single movement from the platform to the shoulders, while either splitting or bending the legs. During this continuous movement, the barbell may slide along the thighs and the lap. The barbell must not touch the chest before the final position. It then rests on the clavicles or on the chest above the nipples or on the arms fully bent. The feet return to the same line, legs straight before performing the Jerk. The lifter may make this recovery in his or her own time and finish.

The athlete bends the legs and extends them as well as the arms to bring the barbell to the full stretch of the arms vertically extended. He or she returns the feet to the same line; arms and legs fully extended, and waits for the referees’ signal to replace the barbell on the platform. The referees give the signal to lower the barbell as soon as the lifter becomes motionless in all parts of the body. 

After the Clean and before the Jerk, the lifter may adjust the position of the barbell. This must not lead to confusion. It does not mean the granting of an additional jerk attempt but allowing the lifter to: 2 a) withdraw the thumbs or “unhook” if this method is used, b) lower the barbell in order to let it rest on the shoulders if the barbell is placed too high and impedes the breathing or causes pain, c) change the width of the grip.

A competitor, who cannot fully extend the elbow due to an anatomical deformation, must report this fact on video BEFORE the lift attempt.

 INCLUDE IN VIDEO:

• Weights (barbell clearly visible, weight notation (kg or lb) clearly visible during bar-loading
• Full-body shot of lifter to prevent hidden gear (single or multi-ply gear and knee wraps not permitted)
• Film Clean & Jerk from a clearly visible side or ¾ angle so that barbell control and lockout is easily visible. 

Equipment permitted: Belt, wrist wraps, lifting shoes (any variety)

Equipment prohibited: single or multi-ply gear, knee wraps

Movement Standards

Snatch must start from the floor, can be muscle or power snatch. The barbell is placed horizontally in front of the lifter’s legs. It is gripped, palms downwards and pulled in a single movement from the platform to the full extent of both arms above the head, while either splitting or bending the legs. During this continuous movement, the barbell may slide along the thighs and the lap. No part of the body other than the feet may touch the platform during the execution of the lift. The weight, which has been lifted, must be maintained in the final motionless position, arms and legs extended, the feet on the same line, showing control at the top of the movement. The lifter may recover in his or her own time, either from a split or a squat position, and finish with the feet on the same line, parallel to the plane of the trunk and the barbell. The barbell may be lowered as soon as the lifter becomes motionless in all parts of the body.

INCLUDE IN VIDEO:

• Weights (barbell clearly visible, weight notation (kg or lb) clearly visible during bar-loading
• Full-body shot of lifter to prevent hidden gear (single or multi-ply gear and knee wraps not permitted)
• Film Snatch from a clearly visible side or ¾ angle so that barbell control and lockout is easily visible. 

OPTIONAL: Warm up - 

Start cycling. The participant should cycle at 60rpm for 3-4 minutes at 60W (females) or 90W (males). 

OPTIONAL: Warm up Sprint - 

After 2-3 minutes of easy cycling at low watts, sprint all-out for ~30 seconds. Stop immediately after 30 seconds, and return to the easy spin for another 1-2 minutes.

2 MINUTE TEST - 

On “GO,” athlete will either a) reset the airdyne screen to start each value from 0 b) begin cycling on their stationary with a power meter 

Athlete will cycle at an all-out sprint for 2 minutes.

Easy spin cooldown 10 minutes.

GATHERING TEST DATA/SCORE:

Film your bike screen/have someone film your bike screen for the duration of your ride and submit your 2 minutes of data via .gpx, Strava, or Zwift file.

For an airbike, reset the screen to 0 before beginning the 2 minute test. Photograph final screen displaying TOTAL CALORIES obtained during the 2 minute effort. For a rower, note that score will likely be lower than it would be on a bike unless you are an extremely proficient rower. Follow airbike directions and submission instructions.

NO CONVERSION FACTORS. Ride the bike you think will get you the best results.

Using alternating arms (athlete’s choice of alternation pattern), the kettlebell must stop in rack position and the legs must be straightened/knees locked out before commencing the Jerk/Press (no bouncing). The competitor then performs a Jerk, Press or Push Press.

After fixation (see above), the kettlebell must be dropped briefly back into the rack position before the back swing for the next rep to exhibit control and prevent injury. 

In case of a failed lockout attempt on the Jerk/Press, the whole repetition must be redone from the back swing.

A REP WILL NOT COUNT WHEN:

• Not separating and completing the Clean during Long Cycle (rebounding out of the rack position)

There is no alignment in the overhead position (excessive twist or side bend, arm at 10 o’clock)

• Legs and arm are not straight/ locked in fixation
• Not returning to the rack after the fixation
• Not performing a clean after a jerk/press attempt (example: 1 clean + 2 jerks/presses)
• Switching without a hand to hand swing
• Any swing between reps (-1 per swing)
• Touching/ supporting the kettlebell, platform OR body with the free hand
• Resting in a prohibited position ONCE
• There is no fixation in the overhead position 

An attempt will end when one of the following happens:

• Resting in a prohibited position for the 2nd time
• The kettlebell is put down on the platform
• The kettlebell touches the platform with a visible full loss of motion

Resting positions PERMITTED: 

• To rest in the rack position
• To rest in the overhead position
• To rest hanging between the legs

Resting positions PROHIBITED:

• To rest with the kettlebell on top of the shoulder (skeleton bearing the weight)
• To rest against the legs

INCLUDE IN VIDEO: 

Weight of kettlebell (clearly visible or weighed on a scale), and entire attempt from start (KB leaving floor) to finish (2 prohibited resting positions accumulated, the kettlebell touches the platform, or the kettlebell is set down). 

BIKE MILES : RUN MILES

3.5 : 1

We will be changing BIKE MILES to RUN MILES, and using RUN MILES as the total score. For example, if you bike 350 miles (good lord) you would submit 100 miles as your TOTAL SCORE. If you bike 100 miles in 6 hours, your TOTAL SCORE would be 28.57 RUN MILES.

Grade Adjusted Pace (GAP):

https://support.strava.com/hc/en-us/articles/216917067-Grade-Adjusted-Pace-GAP- 

Grade Adjusted Pace takes into account the steepness of terrain during your runs and estimates an equivalent pace on flat land. Because running uphill requires extra work, your Grade Adjusted Pace on ascents will be faster than your actual pace. This is a Strava Exclusive feature, and is available with the free membership.

In the spirit of CHP, and to encourage gnarlier bikes and runs, we will be using GAP to level the playing field for standout runs. If you’d like to submit a run where you know GAP will be extremely relevant, email [email protected] and I’ll help you find your FINAL SCORE.

We will not be allowing bike/run/bikes or bricks. Single modality, single effort, within set time cap.