Standards – Movements

Solo: Bar on trapezes, lower the hips under the knees and raise back until the hips, knees and shoulders are fully aligned.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Just bike.

Duo+: Synchro is done when indicated.

tags: metcon

Solo: Jump with both feet on top of the box and stand up until the hips, knees and shoulders are fully aligned.

Duo+: Synchro is done on fully extended position on box

tags: gymnastic

Solo: Jump with both feet on top of the box and jump out on the other side.

Duo+: Synchro is done on the other side of the box.

tags: gymnastic

Solo: Drop the chest to the ground by either jumping or stepping back, once fully lied on the ground, stand back up to starting position.

Duo+: Synchro is done lying on the floor.

tags: gymnastic

Solo: On a fixed bar, hanging with hands in pronation, pull the body up until the chest touches the bar.

Duo+: Synchro is done when chest is touching the bar.

tags: gymnastic

Solo: Start from ground, lift the bar to front rack position and stand up until the hips, knees and shoulders are fully aligned.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Start from ground, execute a THRUSTER and bring the bar back on the ground on every repetition.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Start from ground, lift the bar until the hips, knees and shoulders are fully aligned.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Weights on the ground, stand up and lift weights overhead with fully extended arms. The sequence must be done without pause in a fluid order.

Duo+: Synchro is done when arms are fully extended overhead.

tags: weightlifting

Solo: Jump and spin the rope 2 times under the feet before touching back the ground.

Duo+: Synchro is done with feet on the ground.

tags: metcon

Solo: Bar in front rack position, lower the hips under the knees and raise back until the hips, knees and shoulders are fully aligned.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Weights on the ground, lift the bar overhead with hips, knees and shoulders fully aligned and fully extended arms.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: In a 24" x 36" box on the ground, place the hands inside the box and flip over the body until the heels are on the wall. Start in a fully extended position, before lowering the knees and touch the ground with the head, then push the legs back up to get back in the starting position.

Duo+: Synchro is done on the lock.

tags: gymnastic

Solo: On a fixed bar, hanging with hands in pronation, start with legs behind the body and raise knees over the hips.

Duo+: Synchro is done when knees are over the hips.

tags: gymnastic

Solo: Start in standing position, step back or in front and bring the oposite knee to the ground, then come back in starting position, until the hips, knees and shoulders are fully aligned.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: On a fixed bar or hanging rings, pull the body up over the bar or rings and then push the arms until shoulders and hands are fully aligned.

Duo+: Synchro is done in extended position on top the bar / rings.

tags: gymnastic

Solo: Bar overhead with arms fully extended, lower the hips under the knees and raise back until the hips, knees and shoulders are fully aligned.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Standing on one leg only, lower the hips bellow the knee and stand back up until the hips, knee and shoulders are full aligned. The second leg is not allowed to touch the ground while executing the movement

Duo+: Synchro is done on the lock.

tags: gymnastic

Solo: On a fixed bar, hanging with hands in pronation, pull the body up until the chin gets over the bar.

Duo+: Synchro is done when chin is over the bar.

tags: gymnastic

Solo: Bar in front rack position, push the bar overhead, while pushing, bend the knees to catch the bar and stand up until the hips, knees, shoulders and extended arms are fully aligned. A "dip" is allowed from the start to help push the bar overhead.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Bar in front rack position, push the bar overhead, while pushing, bend the knees to catch the bar and stand up until the hips, knees, shoulders and extended arms are fully aligned. No "dip" is allowed from the start to help push the bar overhead.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Hands and feets on the ground with fully extended arms, lower the chest until it touches the ground and push back up. The body should remain straight while the mouvement is executed.

Duo+: Synchro is done on the lock.

tags: gymnastic

Solo: Rise the rope until the target and go down to floor showing control.

Duo+: Synchro is done on target.

tags: gymnastic

Solo: Just row.

Duo+: Synchro is done when indicated.

tags: metcon

Solo: Kettlebell starts behind the knees and lifted up to the eyes if "Russian" and overhead if "American" with fully extended arms.

Duo+: Synchro is done overhead with fully extended arms or at eyes stance.

tags: weightlifting

Solo: Bar in front rack position, push the bar overhead using only the arms until the hips, knees, shoulders and extended arms are fully aligned.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Jump and spin the rope 1 time under the feet before touching back the ground.

Duo+: Synchro is done with feet on the ground.

tags: metcon

Solo: Just ski.

Duo+: Synchro is done when indicated.

tags: metcon

Solo: Start from ground, lift the bar to overhead with a wide stance grip and stand up until the hips, knees and shoulders are fully aligned.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Start from ground, hands inside feets stance, feets wider than the hips, lift the bar until the hips, knees ans shoulders are fully aligned.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Start from ground, hands inside feets stance, feets wider than the hips, lift the bar up to the clavicles with the hips, knees and shoulders fully aligned.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Bar in front rack position, lower the hips bellow the knees, stand up and push the bar overhead until the hips, knees and extended arms are fully aligned. No pause allowed while executing the sequence.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: On a fixed bar, hanging with hands in pronation, start with legs behind the body and raise feets untils they both touches the bar between the hands.

Duo+: Synchro is done on contact with the bar.

tags: gymnastic

Solo: Jump and spin the rope 3 times under the feet before touching back the ground.

Duo+: Synchro is done with feet on the ground.

tags: metcon

Solo: Variation of a mouvement, starting with the bar at hips height. The weight cannot be lowered bellow the knees. If done with dumbells, the reference point is the hand.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Variation of a mouvement, weight must be catched with the hips over the knees.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Variation of a mouvement, weight must be catched with the hips bellow the knees.

Duo+: Synchro is done on the lock.

tags: weightlifting

Solo: Medicine Ball in front rack position, lower the hips under the knees and stand back up to push the ball to target.

Duo+: Synchro is done on target.

tags: weightlifting