London Box Battles – Round 3, 2015 – Movement Standards

LBBR3 – 15.1 “Activated FRAN”

Part A –

Part A. 6min to establish:

2RM Thruster

+ Max unbroken set of Strict Pull-ups (GROUP A/B)

OR + MAX chin over the bar hold (GROUP C)

Score = Thruster weight + (2x Number of Unbroken pull-ups or Chin holds)

The movement standards are:

THRUSTER

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground and should be cleaned to the front rack position. At the bottom of the thruster the hip crease must pass below the knees or the athletes hamstrings must cover their calves. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

A full squat clean into a thruster will count as a repetition.

STRICT PULL UP (GROUP A & B)

This is a strict pull-up. Dead hang, NO kipping or butterfly pull-ups are allowed. The arms must be fully extended at the bottom and the feet must stay in front of the vertical line of the bar. At the top, the chin must break the horizontal plane of the bar and the feet must remain in front of the vertical line of the bar.  No knee bend or kicking of the legs is allowed.

CHIN OVER THE BAT HOLD (GROUP C)

Pull, jump or stand on a box and step across to the position where the athlete’s chin is above the bar.  Hold the chin above the bar for as long as possible, as soon as the chin drops below the horizontal line of the bar the rep is over.

LBBR3 – 15.1 “Activated FRAN”

Part B –

 Part B. 7min cut-off

Fran 21-15-9

Thrusters

Pull-ups

Group A: Fran 50/35kg

Group B: Fran 40/30kg

Group C: Thruster 35/25kg & KBS 20/16kg

The movement standards are:

THRUSTER

Same movement standards as PART A.

PULL UP 

This is a standard 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 must break the horizontal plane of the bar.

LBBR3 – 15.2 “Down & Back v2.0”

The movement standards are as follows

BOX JUMPS

Every repetition must begin with both feet on the floor.  The rep finishes with the hips and knees fully extended while in control on top of the box.  The athlete may jump or step up and/or down as long as both feet start on the ground and both feet end on the box in control. 

WEIGHT PLATE GTOH

The GTOH is simply taking a weight from the ground to overhead.  Each repetition must begin with the weight touching the ground and finish with full lockout overhead with the hips, knees and arms fully extended, and the weight plate directly over the middle of the body. 

BURPEE

At the bottom position, the Athlete’s chest and thighs must touch the ground. The athlete must then get to the vertical standing position anyhow. The athlete must also perform a vertical jump at the top of the burpee with hands above their head, before returning back to the bottom position.

TOES TO BAR (GROUP A & B)

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the vertical line of the bar, not out front.

HANGING KNEE RAISES (GROUP C)

In the hanging knee raises, the athlete must go from a full hang to having the knees lifted higher than the line of the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical line of the bar, not out front.

LBBR3 – 15.2 THE FINAL

2 guys and 2 girls

Each athlete will complete 1 round of:

10 Deadlift  120/75kg

20 Cal Row

30 Wall Balls  9/7kg 10/9ft

DEADLIFT

This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout and the bar must touch the floor for every repetition.

CAL ROW

The monitor must be reset to zero at the beginning of each round, failing to do so will result in the full row being repeated from zero.  Any rowing technique can be used to achieve the distance required.

WALL BALL

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. 

The centre of the ball must hit the target at or above the specified target height. If the ball hits lower or does not hit the wall, it is a no rep.

GOOD LUCK