EVENT 3

For time – 8min cap

10 Handstand Push-ups
20 Toes to bar
30 Chest to bar
40 Box onto and overs
50 Double unders

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RX 30-49
Handstand Push-ups
Toes to bar
Chest to bar
20/24” Box
Double unders

OPEN 30-49
Hand release push-ups
Knee raises
Ring rows
20/24” Box = may step
100 single skips

RX 50-59
Handstand push-ups (abmat)
Toes to bar
Chest to bar
20/24” Box = may step
Double unders

OPEN 50-59
Hand release push-ups
Knee raises
Ring rows
20/20” Box = may step
100 single skips

RX 60+
Handstand push-ups (abmat)
Toes to bar
Pull ups
20/20” Box = may step
Doubles unders

OPEN 60+
Hand release push-ups
Knee raises
Ring rows
20/20” Box = may step
100 single skips

– – – – – – – – – – – – –

SCORE
For time – 8min cap

If CAP is reached, score is time plus reps COMPLETED

CLICK BELOW FOR SCORECARD
MHQ Semi – Event 3

MOVEMENT STANDARDS

HANDSTAND PUSH-UP
Hands must be within a box marked out on the floor that measures 36 inches wide and 24 inches deep.
At 3,2,1,Go the athlete kicks up into handstand aganst wall.
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 touches the ground.
At the top of each rep, the arms return to fully locked out with the heels on the wall.
Kipping is allowed.
Abmat is permitted for RX 50 – 60+ athletes

HAND RELEASE PUSH-UPS
Athlete positions themselves for this movement by laying flat on the floor with the box in front of head so when the arms are reached out above head, they can touch the box with both hands.
Athletes start at the top of the push-up position with elbows locked.
Athletes must then lower themselves to the floor, chest and thighs touching.  Once at the bottom both hands must clearly be lifted off the floor and reach above head to touch the box before athletes push back to the starting position. “Athletes are not allowed to ‘worm’ up in the press, the push-up requires the thighs to be lifted off the floor at the same time as the chest.

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 behind the line of the bar, not out front.

KNEE RAISES
Arms 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.

CHEST TO BAR PULL-UP
At the bottom of the movement the arms must be fully extended.
At the top of the movement the chest must clearly make contact with the bar anywhere below the collarbone.
Any type of pull up is allowed provided the above standards are met.

PULL-UPS
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.
Arms must be fully extended at the bottom.
At the top, the chin must break the horizontal plane of the bar.

RING ROWS
Rings must be set at 40 inches from bottom of rings to the floor.
Feet must be completely in front of the line, which is taped directly under the rings.
At the bottom of the movement, the arms must be fully extended.
At the top, the rings must touch the chest with elbows behind the shoulder in the top position.

BOX ONTO AND OVERS
Athletes may jump or step onto and then over the box.
Both feet must touch the top of the box.
Jumping over the box without the feet touching is not allowed.
Standing up on top of the box is not required.
Only the bottoms of the feet are allowed to touch the top of the box and both feet must touch the floor on each side of the box.
The athlete’s entire body must pass over the top of the box.

DOUBLE UNDER
The rope must pass twice around the body in a forward motion with one jump.
Swinging the rope backward is not permitted.
For the rep to count, the rope must clear the feet twice.
Attempts where the rope catches before clearing the feet twice do not count.

SINGLE SKIP
The rope must pass once around the body in a forward motion with one jump
Attempts where the rope catches before clearing the feet do not count
Swinging the rope backward is not permitted.
For the rep to count, the rope must clear the feet once.
Both feet must leave the ground together

MHQ SEMI FINAL VIDEO SUBMISSION RULES