2nd Annual UDX Winter Games Event Standards

 

Event 1 – “All I want for Christmas Is… PRs!”

RX & Scaled

1 Rep Max Clean & Jerk

 

-The team’s score for this event will be the total of the greatest weight lifted for each athlete.

-Each 3-person team will share one platform and have a total of 7 minutes for each person to find their 1-rep-max clean and jerk.

-Only one athlete can take an attempt at a time, but in any order.

-Movement standards:

·       The barbell begins on the ground and must be cleaned to the shoulders in one smooth motion and then jerked overhead. A power clean, muscle clean, split clean, or squat clean will all be permitted. No snatching. At the top, with the barbell overhead the athlete must come to full lockout with the hips knees, and arms fully extended with the bar over the midline of the body. The feet are the only body part that may be in contact with the ground during the lift and must be brought back together if split jerking for the rep to count.

·       Athlete’s feet must remain in their designated area during the lift. If any part of the athlete’s foot touches outside this area, the rep will not count. Once the athlete has completed their rep they must drop the barbell in front of them. If the athlete drops the bar behind them, the rep will not count. The other two teammates must be outside the designated lifting area during an athlete’s attempt otherwise that lift will not count as well.

  

 

Event 2 – “Santa Clause is Coming to Town”

Rx Division

For Time (16 min time cap)

Each Athlete Completes 4 Rounds of:

25yd Sprint -> 25yd Med Ball Run (30/20) <-

25yd Sprint -> 25yd Farmer’s Carry (Weight TBA) <-

25yd Sprint -> 25yd Sled Pull (Weight TBA) <-

25yd Sprint -> *3rd team member (only the 3rd) must complete a 15ft (5yd) Handstand Walk during this sprint

 

·       The team’s score will be the time it takes to complete

·       Only one team member will work at a time and will complete a full round before tagging the next teammate to begin

·       However, while one team member is working the other team members can adjust equipment positioning outside of the designed “work” area

·       Movement standards:

o   Sprints

§  Athletes will sprint down to retrieve equipment and then finish their round with a sprint to tag their next teammate

§  Athletes must stay in their lanes during the duration of their sprints and cannot contact other teams or teammates during their sprints unless tagging their next team member after they finish their round.

o   Med Ball Run

§  Athletes must move med ball from one end line and place past the other end line

§  Athletes must stay in their lanes during the duration of their med ball run and cannot contact other teams or teammates.

§  The med ball must start behind the starting line and finish past the finishing line of the sprint

o   Sled Pull

§  Teams can only move sled in “work area” using the designated pull harness

§  The sleds must remain in their lanes

·       Teams will be penalized if their sled leaves their lane

§  The middle bar of the sled must start at or behind the starting line and finish at or past the finishing line of the sprint

o   Handstand Walk

§  Only the 3rd team member will complete

§  The athlete must start with their feet behind the marked start line and must stay within their lane as they travel forward. Within each lane will be marked the 15-foot increment. If at any time the athlete comes down from their hands within this, they must restart from the start of the last 5-foot increment they crossed. Both hands must cross the 5-foot increment line to earn credit for that distance. Each 5-foot section will count as 1 rep.

 

Event 3 – “Rocking Around the Fitness Tree”

 RX

3 min AMRAP of Each Couplet / 1 min Rest Between Each
Two team members work at a time

1A Box Jump Overs (24"/20")
1B Chest-to-Bar

2A Pistols
2B Deficit Handstand Push-ups (5"/3")

 

3A Snatch (115/75)
3B Wall Balls (30/20)

 

*2 athletes work at a time. Reps can be divided in any fashion and team members can switch at any time

 

·       The team’s score will be the total number of repetitions completed

·       All repetitions must be completed within each teams’ designated area. If athletes perform repetitions outside of these areas, those repetitions will not count.

·       Teams can divide reps between their athletes however they choose.

·       Movement Standards:

o   Box Jump-Overs

§  Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. 

§  The athlete may not jump over the box without touching it, they must land on top with both feet before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it. Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side.

o   Chest-to-Bar Pull-ups

§  This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.

§  The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

o   Pistols

§  The athlete begins with the hips and knee fully extended on the weight-bearing leg. The other leg must remain in front of the athlete’s body. The hip crease must pass below the top of the knee on the weight-bearing leg, and the athlete must return to full hip and knee extension of the weight-bearing leg at the top.

§  If any part of the athlete’s body other than the foot on the weight-bearing leg touches the floor during the repetition, the rep will not count. Athletes must alternate legs after every successful rep and must complete a successful rep before beginning a rep on the other leg. Athletes may not use the hands/arms to push into the weight-bearing leg.  

§  Athletes may hold onto the non-working leg. Each athlete’s pistols may start on either leg, regardless of which leg their team member finished their set on.

o   Deficit Handstand Push-ups

§  This movement begins at the top of a handstand with the arms fully locked out, the heels on the wall and the hips open with the body in line with the arms.

§  The hands must be placed on bumper plates with height of 5” for men and 3” for women within the clearly marked area. The marked area will be a 36-by-24-inch box, and the palm of the hand must be placed within the clearly marked area (fingers may extend out of the box).

§  At the bottom of each rep, the athlete's head must touch the mat. At the top of each rep, the athlete must return to a fully locked out position with the heels on the wall and the feet within the width of the marked area.

§  Kipping is allowed. Athletes may not wear any material over the heels of their shoes.

o   Snatch

§  The barbell begins on the ground and must be lifted overhead in one smooth motion and finish at the top, with the barbell overhead and above the midline of the body, the athlete must come to full lockout with the hips knees, and arms fully extended. The feet are the only body part that may be in contact with the ground during the lift.

§  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 working athlete’s feet must remain in their designated area during the lift. If any part of the athlete’s foot touches outside this area, the rep will not count. Once the athlete has completed their rep they must drop the barbell in front of them. If the athlete drops the bar behind them, the rep will not count.

§  A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a “no rep.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all requirements are met.

o   Wall Balls

§  The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.  If the ball does not hit the bottom of the marked line or does not hit the wall at all, it is a no rep.

§  The rep is counted when the ball makes contact with the target. If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep.

§  Male target is at 10 ft and the female target is at 9 ft.

 

SCALED

3 min AMRAP of Each Couplet / 1 min Rest Between Each
Two team members work at a time

1A Air Squats
1B Pull-ups

2A: KB Reverse Lunges (53/35)
2B Shoulder to Overhead (115/75)

3A Power Clean (115/75)
3B Wall Balls (20/14)

 

*2 athletes work at a time. Reps can be divided in any fashion and team members can switch at any time

 

·       The team’s score will be the total number of repetitions completed

·       All repetitions must be completed within each teams’ designated area. If athletes perform repetitions outside of these areas, those repetitions will not count.

·       Teams can divide reps between their athletes however they choose.

·       Movement Standards: 

o   Air Squat

§  The hip crease must be below the top of the knee at the bottom.

§  Athlete must come to full lockout with the hips and knees fully extended

o   Pull-up

§  This is a standard bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met.

§  The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. 

o   Kettlebell Reverse Lunges

§  Weight (a single kettlebell) can be held in any position but cannot contact the ground during any part of the rep

§  Equal reps must be performed on each leg

§  Each rep will start with both feet together and the athlete standing tall. The rear leg will step back and must make contact with the ground at the bottom of each lunge. The rep ends with the weight still being held and the athlete standing tall with the feet together and the hips and knees fully extended.

§  The athlete must alternate feet each rep. If at any point the weight is dropped the athlete must restart the rep on the same leg.

o   Shoulder-to-Overhead

§  Any style of lift is permitted: strict press, push press, push jerk or split jerk. If the athlete performs a split jerk, they must bring their feet back together to complete the rep.

§  Each repetition starts from the front rack position and finished overhead locked-out where the elbows, hips, and knees are fully extended. Elbows must reach lock-out at

§  Any lift taken from behind the body will not count

o   Power Clean

§  The barbell begins on the ground and must be cleaned to the shoulders in one smooth motion. A power clean, muscle clean, split clean, or squat clean will all be permitted.

§  Elbows must pass the vertical plane of the bar for a rep to count

o   Wall Ball

§  The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.  If the ball does not hit the bottom of the marked line or does not hit the wall at all, it is a no rep.

§  The rep is counted when the ball makes contact with the target. If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep.

§  Male target is at 10 ft and the female target is at 9 ft.

  

Event 4 – “Nightmare Before Christmas”

 For Time

21-15-9

Cal Row

Deadlift (Rx: 225/155, Scaled 185/135)

Thrusters (Rx: 95/65, Scaled 75/55)

 

·       All athletes will work at the same time

·       The first athlete will start the calorie row and when finished they will move immediately to the deadlift and the next athlete will start their calorie row.

·       When both of the first to athletes have finished, the 3rd athlete will start their calorie row

·       When all athletes have finished their reps then the first team member will start their 15-calorie row while the other two perform their 21s.

·       All team members must finish their reps at that movement before each team member can start their next reps at the next movement

·       All barbells must remain within the team’s lane for the reps to count or be subject to a time penalty

·       Weights for the next round. They will then run back and tag their partner to switch out

·       Score will be the time the 3rd team member finishes their 9 thrusters and passes the finish line

·       Movement Standards:

o   Row

§  The monitor will be set at 0 calories and must be reset to 0 before the next team members’ calories will count

§  Team members cannot help each other in and out of the rower

§  Athletes may adjust the damper setting and/or foot straps at any time

o   Deadlift

§  This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting on the ground, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.  The arms must be straight throughout. No bouncing. 

o   Thruster

§  This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground, no hand-offs allowed.

§  The hip crease must clearly pass below the top of the knees in the bottom of the squat. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

§  If the barbell is dropped from overhead, it must remain in the team’s lane and settle on the ground before the athlete picks it up for the next repetition.