Movement Standards

Hieronder zie je precies wat je moet doen in een handig filmpje. Je vindt alle filmpjes met uitleg in The Movement Library op Youtube. De (Engelse) tekst met alle uitleg vind je onder het filmpje.

Barbell & Weights
DB hang clean
The dumbbell must be deadlifted to the hang position first. The athlete then brings the dumbbell to the shoulder by cleaning it. The DB can be cleaned from between the legs or from beside the body. In the hang position the arm must be fully extended. The dumbbell must be ON TOP of the shoulder to be a rep. “Curling” it to the front of the shoulder will be considered a no rep. The athlete can alternate reps between arms as they please. The NON-LIFTING HAND CAN NOT be in contact with the body while lifting. (for example, supporting with the hand on the knee is not allowed).

DB jerk
The dumbbell must have contact with the shoulder before being jerked. A dip and drive from the legs is mandatory. The rep is completed when arms, hips and legs are extended and the dumbbell is overhead.

Deadlift
This is a standard deadlift made with a normal bar.

Start
Barbell is on the floor with the athlete behind the bar.

Finish
The athlete holds the bar with the knees and hips extended and the shoulders behind the bar. Regular grip and mix grip are both allowed.

Thrusters
A movement where the barbell is brought overhead from a squatted position. A re-dip (jerk) isn’t allowed. A squat clean thruster for the first rep is allowed.

Start
The barbell is picked up from the ground (power clean or squat clean). At the bottom squat position, the crease of the hips must pass below the height of the kneecap. The barbell is in a frontrack position with the elbows in front of the bar.

End
The athlete squats back up and brings the bar overhead in one smooth movement with the body fully locked out. That means arms, hips and legs are extended and the bar is over the center of the athlete’s body. The athlete shows control of the bar.
ATTENTION: The scaled and 60+ category can make a frontsquat plus a shoulder to overhead or a thruster. Both are allowed. This makes the workout more accessible. A Thrusterjerk (re-dip) is allowed as well for this category.

Plate ground to overhead
This is a movement where the plate is being brought from the ground to the overhead position. Any style is allowed as longs as the prescribed standards are met.

Start
The plate touches the floor with the athlete holding the plate.

End
The plate is overhead with knees, hips and arms fully extended.

Dumbbell ground to overhead
This is a movement where a dumbbell is brought from the ground to an overhead position. Athletes can chose any style they like: DB snatch or the DB clean & jerk/press.
Start
Dumbbell is touching the floor with the athlete holding the dumbbell.
Finish
The DB is overhead with the body fully locked out. That means arms, hips and legs are extended and the DB is over the center of the athlete’s body. The athlete shows control of the weight.
The DB ground to overhead does not have to be alternating and when an athlete does touch and go reps, the DB only needs to touch the floor with one head of the DB.
Your non-lifting hand CANNOT touch your body. For example, you cannot place your non-lifting arm on your leg!

Plate Overhead Lunge steps, alternating
With this lunge, the athlete will hold one plate overhead with both hands. The athlete will lunge forward where the rear knee touches the floor. Then the front foot is being placed back with the other one. This is being repeated with the other leg. Every lunge counts for one rep.
Start/End
The athlete stands straight up with the plate overhead. The plate can not touch the head. Knees and hips are fully extended.
Requirement
One foot is being placed forward, the rear knee touches the floor. The plate is overhead during the rep. The plate moving from overhead during the rep, will result in a no rep.

Front Squat
Begin/End
The athlete stands with hip and knees fully extended with the barbell in the front rack position and control over the barbell.
Requirement
At the bottom, the crease of the hips must pass below the height of the kneecap. A full squat clean will count as a repetition as long as all the above requirements are met.

Power Clean
The bar is in front of the athlete. The athlete picks up the bar and brings it to the front rack position in one smooth movement. The hip cress can not get below the knees (below parallel). The elbows are in front of the bar and the knees and hips are fully extended before the bar leaves the front rack position. Dropping the bar to soon results in a no rep.

Squat Clean
The bar is in front of the athlete. The athlete picks up the bar and brings it to the front rack position in one smooth movement. The hip cress must get below the knees (below parallel) before standing up. The elbows are in front of the bar and the knees and hips are fully extended before the bar leaves the front rack position. Dropping the bar to soon results in a no rep.

DB Box step over
The athlete has the dumbbell supported on one of the shoulders. The athlete steps on the box and gets off on the other side of the box. The athlete doesn’t have to fully extend on the box but both feet must have been placed on the box. The NON-LIFTING HAND CAN NOT be in contact with the body while lifting. (for example, supporting with the hand on the knee is not allowed)

Devil’s Press
The rep starts with both dumbbells on the floor. The athlete grabs the dumbells, lies down and with his chest and hips touching the floor. From here on, the athlete jumps back up on both feet still holding the dumbbells. After this, the athlete brings both dumbbells overhead with a snatch-like movement with full extension in knees, hips and arms. The athlete shows control over the dumbbells.
Kettlebell Swing (Russian)
Start
The athlete will start his swings with the kettlebell behind the knees with his arms fully extended.
End
The arms and the kettlebell are above parallel. The arms don’t have to be extended but the handle of the kettlebell and the kettlebell itself have to be above shoulder level. After the last rep, the kettlebell must be placed carefully on the floor.

Shuttle Sprint

The athlete starts with both feet behind the line and runs to the other side. The athlete touches the line with one hand before he can run back. Every shuttle counts for a rep.

Gymnastics

Leg Raises
This is a standard leg raise where the athlete will lift her legs above the hips. A box may be used to get into the rig.
Start
The athlete hangs from the bar with a full hang, hips and arms extended, with the feet behind the bar.
End
The feet are raised to a point where they are higher than the hips.

Toes to bar
This is a standard toes to bar where the athlete hangs with a full hang from the bar and touches the bar with both her feet at the same time.
Start
The athlete hangs from the bar with a full hang, hips and arms extended, with the feet behind the bar. A box may be used to get into the rig.
End
Both feet make contact with the bar together at the same moment between the hands.

Pull Up
The athlete starts from a deadhang on the bar with full extension in the arms. With every rep, the chin must be above the bar. Strict, kipping and butterfly pull ups are allowed as well is every type of grip as long as the requirements above are met.

Sit Ups
The sit up starts with the athlete seated, shoulders above the hips and hands in front of the toes, feet together. The athlete lies back and touches the floor behind her head. Then the athlete sits back up to start position touching the floor in front of her feet. In case the sit up is weighted, the athlete holds a plate and touches the floor behind her head and in front of her feet with the plate in order to count as a rep.

Air Squat
This is a regular squat with bodyweight. The athlete stands tall, extension in hips and knees. The athlete then squats down until the hipcrease gets below the kneecap. From that point the athlete squats back up to full extension.

Metabolic Conditioning

Concept 2 Row
The athlete is allowed to sit on the rower but can not grab the handle yet. The athlete can turn on the monitor. After the athlete is done on the rower, the handle must be placed back in the holder before continuing with the rest of the workout.

Burpees
This is a standard burpee. The athlete must jump back with both This feet and get back up with both feet. After getting up the athlete must jump up, fully extend hips and knees and clap hands behind/above their head.

Burpee box jump over
This is a standard burpee. The athlete must jump back with both This feet and get back up with both feet. After getting up the athlete must jump on and over the box with a two feet jump and land. The burpees can be performed parallel to the box or box facing.

Burpee over the bar
This is a standard burpee. The athlete must jump back with both This feet and get back up with both feet. After getting up the athlete must jump over the bar with a two feet jump and land. The burpees can be performed parallel to the bar or bar facing.

Burpee on and over the plate
This is a standard burpee. The athlete must jump back with both feet and get back up with both feet. After getting up the athlete must jump ON and over the plate with a two feet jump and land. The burpees must be performed parallel to the plate.

Single Under
This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Tripping on the rope will result in a no rep.

Double Under
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Tripping on the rope will result in a no rep.