CHALLENGE 2: POWER OF 3
Toes to Bar
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both feet must come into contact with the bar at the same time, inside the hands.
Hanging Knee Raises
For hanging knee raises, the arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. At the top of the repetition the athlete must raise their knees above the height of their hips.
In the wall ball, the ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the specified 10 foot target. The ball must make contact with the front face of the target. If the ball hits the bottom or top edge of the target, or does not hit the target at all, that rep will not count. 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 (no bouncing).
Burpees to Bumper
The burpee must be performed with chest undoubtedly touching the ground during each rep. The athlete's head and body must be below/ behind the bumper plate. The rep ends with the athlete having both feet on the bumper plate at the same time. The athlete must hit full extension of the hip and knee while standing on the bumper plate for the rep to count.
At the top, the kettlebell must come to full lockout overhead with the hips, knees and working arm fully extended, and the kettlebell directly over the middle of the body. The kettlebell must “turn over” to rest on the back of the forearm and must pass below the hips at the beginning of each rep.
The first rep of a set may be taken directly overhead from the ground, but successive reps will be from the hang. Five repetitions must be completed on one arm before switching to the other arm. The kettlebell must be controlled to the ground and set in an upright position before the athlete lets go of it. If an athlete drops the kettlebell before it has settled on the ground, the last repetition will not count.
For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar.
C2B Pull Ups
In the 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.
COB Pull Ups
In the chin-over-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 chin be above the horizontal plane of the top of the bar. It does not need to cross forward over the vertical plane of the bar.
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of each rep, the head must touch the ground or AbMat. At the top of each rep, the arms return to fully locked out with the heels on the wall and with the hips not touching the wall. Kipping is allowed and the hips may touch the wall only at the bottom position. For the Divisions there will be three versions of the HSPU. RX Individuals and Team will have a 9 inch deficit using Rogue Ballistic Blocks. Intermediate, Intermediate/ Beginner Teams, 40-44 and 45-49 will have hands and head on an even surface (the dollamur mat). The Scaled Teen and 50+ will have the option to us a single AbMat for a 2.5 inch elevation.