Semifinals Workouts

Notes

Prior to starting, set up the floor plan as shown. 

Start on the far side of the designated 4-foot by 4-foot area created for the handstand that will be used for Test 3B. After the call of “3, 2, 1 … go,” move to the barbell and complete 7 deadlifts (you MUST reach lockout on the seventh deadlift before returning the bar to the ground to start the first clean), then 5 cleans, then 3 shoulder-to-overheads. Continue completing rounds of 7 deadlifts, 5 cleans, and 3 shoulder-to-overheads until time is reached on the first interval. During each rest period, move the barbell back in front of the handstand box. The athlete must start each interval on the far side of the handstand box. Athletes may receive assistance resetting the barbell during the 1-minute rest. At the end of the 1-minute rest, each interval begins at the start of the sequence (always start with 7 deadlifts). Complete 5 intervals of 2 minutes of work followed by 1 minute of rest, starting each interval with 7 deadlifts. 

Your score is the total number of repetitions completed (the sum of all reps completed in each interval). 

You must submit a score higher than 0 for Test 3A to be able to submit a score for Test 3B. 

Test 3B (50 points) 

After the final 2-minute interval of Test 3A, rest 1 minute, then begin Test 3B. Move the barbell out of the way during the 1-minute rest period. You will have 5 minutes to find your max freestanding handstand hold. 

This test begins with the athlete standing outside of the 4-foot by 4-foot taped-off box. The judge will begin the timer when both of the athlete’s hands are placed inside the designated handstand area and both feet are off the ground. Time stops when the athlete touches or reaches beyond the border of the designated box with their hand, or when any other part of the athlete’s body other than the hands touches the ground. 

Within the 5-minute window, athletes may make as many or as few attempts as they’d like. As long as the athlete has started their attempt (both feet off the ground) before the 5-minute time cap, any attempt in progress may continue until the athlete falls or steps out of bounds. 

The athlete’s score will be their longest freestanding handstand attempt. 

When both tests are complete, walk to the camera and state the password. 

Tiebreak

There is no tiebreak for Test 3A. In the event of a tie on Test 3B, the score from Test 3A will be used as a tiebreak. 

Equipment

• Tape to mark the floor. 
• Barbell and collars. 
• Bumper plates. 

Be sure the athlete has adequate space to safely complete all movements. Clear the area of all extra equipment, people, or other obstructions. 

Any athlete who in any way alters the equipment or movements described in this document or shown in the test standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the test. 

* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the barbells are 38 kg (85 lb), 47 kg (105 lb), 52 kg 

Video Submission Standards

• ALL competitors must video each test at this stage of competition. 
• Video must show the competition area measurements so the distances and weights can be seen clearly. 
• Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athlete during all movements. 
• Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground. 
• Videos must be uncut and unedited to accurately display the performance. 
• A clock or timer must be visible throughout the test. 
• Videos shot with a fisheye lens or similar lens may be rejected. 
• Do NOT use a countdown timer. 
• Ensure the judge does not obstruct the view of the athlete. 
• After the test is complete, STATE THE PASSWORD before turning off or moving the camera. 

Video Review Penalties 

General: 

• Missing or skipping any repetitions may result in the athlete’s score being adjusted to the last correctly completed rep before the missed/skipped rep. 
• A significant number of no reps will result in a 15% Major Penalty. 
• Each interval of Test 3A begins with seven deadlifts. If the athlete starts an interval with any other movement, those reps will be removed from the score and the rep count will continue once the athlete begins the seven deadlifts to start the interval. 
• False starts or starting in the wrong position will result in a 1-rep penalty for each occurrence. 

Video Review Zero-Score Violations

The following may result in an immediate zero score: 

• A setup that does not allow for a clear view of the movements. 
• Incorrect barbell loading. 
• Not visually confirming the floor measurements on camera. 
• Altering the rep scheme or order of movements. 
• Incorrect measurements of any part of the setup. 
• Failure to use a registered judge. 
• Failure to state the required password.