CWG WOD 17.1

(As RX, Masters 35-39, Masters 40-44)

Download Printable Score Card: Click Here

17.1 WOD Description:

On a running clock;

Part 1.a) 0:00 – 6:30: Snatch + OHS – RM

Part 1.b) 6:30 – 13:00: Clean x 1 + S2OH x 2 – RM

Part 1.c) 13:00 – 19:30: Row 1k + AMRAP Power Cleans (185/135)

Scoring:

1.a

Total weight in pounds, not kilograms, to the nearest whole number
0.5-0.9 lb rounds Up
0.1-0.4 lb rounds Down

1.b

Total weight in pounds, not kilograms, to the nearest whole number
0.5-0.9 lb rounds Up
0.1-0.4 lb rounds Down

1.c

Total number of power cleans completed

Notes:

17.1 is a 3 Part Workout:

In part #1, Athletes will have 6:30 to establish a Max Effort Snatch + OHS Complex.
In Part #2, Athletes will have 6:30 to establish a Max Effort Clean + 2 Shoulder to Overhead Complex.
In Part #3, Athletes will have 6:30 to complete a 1000m row and as many power cleans as possible in the time remaining.

1.a) The athlete may use any of the following Snatch techniques: Muscle, Power, Squat, Split. After a good snatch, and without putting the bar down, the athlete will complete an additional Overhead Squat. For the weight to be recorded, the athlete must achieve a good Snatch and Overhead Squat. At the 6:30 mark, the judge will record the heaviest good rep the athlete achieves in the complex.

1.b) From 6:30 to 13:00 on the clock the athlete will establish a 1-rep max Clean plus 2 shoulder to Overhead. The athlete may use any of the following Clean techniques: Muscle, Power, Squat, Split. After a successful clean, and without returning the bar to the floor, the athlete will perform 2 Shoulder to Overhead. The athlete may use any of the following techniques: Shoulder Press, Push Press, Push Jerk, Split Jerk. At the 13:00 Mark, the judge will record the heaviest good rep the athlete achieves in the complex.

1.c) From 13:00 to 19:30 the athlete will complete a 1000m row followed directly by an AMRAP of power cleans. Men will use a 185 pound bar. Women will use a 135 pound bar. At the 19:30 mark, the workout is over and the judge will record the total number of good reps completed in the time period.

Once again, this workout contains 3 data points:
Heaviest weight achieved in part one – Snatch + Overhead Squat Complex
Heaviest weight achieved in part two – Clean + 2 X STO Complex
Total number of Power Cleans completed in part 3

Movement Standards:

The Snatch:

  • Finished and considered a good rep when the athlete is fully locked out overhead, with the arms, hips and knees in full extension; and the bar over the centre of the athlete’s body when viewed from the side, and both feet centred below the athlete’s body.
  • If the athlete is unable to complete the motion of the bar from ground to overhead in one smooth motion, the rep will not be counted (no clean and jerks).
  • Press Outs are permitted.
  • If the athlete fails to achieve full lockout in the hips, knees, and elbows with the bar overhead, the rep will not be counted.
  • Split Snatches are allowed; However, it will be considered a “No-Rep” if: A knee touches the floor or both feet are not returned to centre before returning the barbell to the ground.
  • The Overhead Squat
  • Considered a good rep when the athlete squats below parallel and returns to a fully locked out, standing position.
  • If the athlete fails to squat with their hip crease below the knee, the rep will not be counted.
  • It is a “no rep” if the athlete fails to achieve full lockout in the knees, hips and elbows at the top of the rep.

The Clean

  • The Clean is finished and considered a good rep when the athlete has achieved full lockout of the hips and knees, with elbows in front of the bar.
  • If the athlete fails to demonstrate a locked out hip and knee prior to executing the Shoulder to Overhead, the rep will not be counted.
  • Split Cleans are allowed; However, it will be considered a “No-Rep” if: A knee touches the floor or
    both feet are not returned to centre before returning the barbell to the ground.

Shoulder to Overhead

  • Fully locked out overhead, with the arms, hips and knees in full extension; and the bar over the centre of the athlete’s body when viewed from the side, and both feet centred below the athlete’s body.
  • It is a “no rep” if the athlete fails to achieve full lockout in the knees, hips and elbows at the top of the rep before returning the bar to the shoulders or the floor on the 2nd rep.
  • If an fails a shoulder to overhead or demonstrates a no rep, they may attempt it again so long as the bar has not been brought below the shoulders.
  • Behind the neck presses are NOT allowed

The Row

  • As soon as the clock hits 13:00, the athlete may touch the paddle
  • Rower may be turned on prior to, but it must be the athlete who does so himself
  • All rower settings may be adjusted to the athlete’s liking
  • Upon completion of 1000 meters, the judge will note the elapsed time and the athlete proceeds to the barbell
  • A helper may set the prescribed weight on the bar while the athlete is rowing

Power Clean

  • Standard power clean regulations apply, however squat cleans are permitted.

17.1 WOD Variations: Masters 45 And Up, Scaled and Teens

WOD Description:

On a 12 Minute Running Clock;

Part 1.a) 0:00-5:00: 1x Clean + 5x S2OH, build to a max effort

Part 1.b) 5:00-12:00: 1k Row + AMRAP Power Clean in Remaining Time (Scaled/Masters:135/85# | Teens 155/105#)

Scoring:

Part A:
Total weight in pounds, not kilograms, to the nearest whole number
0.5-0.9 lb rounds Up
0.1-0.4 lb rounds Down

Part B:
Row time MINUS power clean reps
Example: 4:00 on the row, 15 reps in the power cleans = 3:45 FINAL SCORE

17.1 WOD Variation Movement Standards:

Part A:

  • Any variation of the clean is accepted (muscle, power, squat, split)
  • The clean must be taken from the ground to the rack position in one fluid motion
  • There must be a marked pause between the clean and the first S2OH
  • Any variation of shoulder to overhead is accepted (strict press, push press, push jerk, split jerk)
  • The rep is valid once the athlete shows control of the barbell overhead, aligned with the body’s center of gravity. Feet must be aligned, hips, knees, and shoulders fully extended
  • The barbell may rest in the overhead position as well as the front rack position
  • Behind the neck presses are NOT allowed
  • In order for the set to be valid, the 5th rep of the S2OH must be validated before the clock reads 5:00
    Collars must be placed on the barbell

Part B:

  • As soon as the clock hits 5:00, the athlete may touch the paddle
  • Rower may be turned on prior to, but it must be the athlete who does so himself
  • All rower settings may be adjusted to the athlete’s liking
  • Upon completion of 1000 meters, the judge will note the elapsed time and the athlete proceeds to the barbell
  • A helper may set the prescribed weight on the bar while the athlete is rowing
  • Muscle Clean, Power Clean, Split Clean, and Squat Cleans are allowed
  • In order for the rep to be valid, the athlete must show full control of the barbell in the front rack position, BOTH hands wrapped around the barbell, feet aligned, hips and knees extended.
  • Collars must be placed on the barbell

CWG WOD 17.2

(As RX, Masters 35-39, Masters 40-44)

Download Printable Score Card: Click Here

17.2 WOD Description:

Complete as many rounds and repetitions as possible in 20 minutes of:

20 Thrusters
20 Pull-ups
20 Burpees

Men Thrust 135lbs
Women Thrust 95lbs

Scoring:

Total reps completed.

Notes:

The Athlete will start with their barbell on the ground. At the call of 3 2 1 the athlete will lift the barbell and begin their first set of thrusters. After 20 successful repetitions of thrusters the athlete will advance to the pull-ups. After 20 successful repetitions of the pullups the athlete will advance to the burpees. After completing a full round the athlete will continue in the same fashion acquiring as many rounds and repetitions as possible until 20 minutes expire.

Movement Standards:

The Thruster:

  • No racks or cages, barbell must be cleaned from the floor to initiate Thrusters
  • One rep of the thruster is complete and considered a good rep when the athlete is fully locked out overhead, with the arms, hips and knees in full extension; and the bar over the centre of the athlete’s body when viewed from the side, and both feet centred below the athlete’s body.
  • Every repetition must have the athlete pass below parallel, with the hip creases clearly below the tip of the knee.
  • Athletes are permitted to Squat Clean the first rep.

The Pull-up:

  • Each rep of the pull-up must start with the athlete hanging at full extension of the elbow with their feet off the ground.
  • Chin over bar pullups: One Pull-up Rep is considered completed when the athlete has clearly demonstrated that their chin has cleared the level of the top of the pull up bar.
  • It will be considered a “No-Rep” if the athlete does not come to full extension of the elbows at the beginning of each rep.
  • The athlete is permitted to use the following pull-up techniques: Strict, Kipping and Butterfly.

The Burpee:

  • The rep begins with the athlete’s chest and thighs on the ground.
  • Each rep of the Burpee will be considered complete and good when both of the athletes hands simultaneously touch their target at the top of the burpee.
  • The height of the target must be no less than 2” above their fully extended reach from a flat footed position.
  • If the athlete fails to touch their target with both hands at the top of the rep, it will be considered a “No-Rep” The athlete does not need to return their chest and thighs to the floor, they simply need to re-jump and touch both hands to the target.
  • It is a “No Rep”If the athlete does not clearly have their chest and thighs on the ground at the beginning of the rep.

17.2 WOD Variations: Masters 45-54 And Teens

WOD Description:

Complete as many rounds and repetitions as possible in 10 minutes of:

10 Double Unders
10 Hang power snatch
10 Pull-ups

Masters 45-54:

Men 75lbs
Women 45lbs

Teens:

Men 95lbs
Women 65lbs

*Every round complete 10 more double unders than the last (ex. 10,20,30,40..etc)

Scoring:

Reported as total repetitions completed.

Tiebreak Time:

In this workout, at the end of each set of pull-ups, time should be marked. There will be another field in which you will enter the elapsed time at which you completed your last set of pull-ups.

Movement Standards: (Masters 45-54 And Teens)

Double Unders:

  • This is the standard double-under in which the rope passes under the feet twice for each jump.
  • The rope must spin forward for the rep to count.
  • Only successful jumps are counted, not attempts.

Hang Power Snatch:

  • The rep starts anywhere below the waistline but above the knees.
  • The athlete must perform a full deadlift upon picking the bar from the ground prior to winding for the first rep
  • The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
  • Any hang variation of the snatch is allowed – muscle, split, power, squat

Pullups:

  • Jumping pull-ups or banded pull-ups are not allowed.
  • Each rep of the pull-up must start with the athlete hanging at full extension of the elbow with their feet off the ground.
  • Chin over bar pullups: One Pull-up Rep is considered completed when the athlete has clearly demonstrated that their chin has cleared the level of the top of the pull up bar.
  • It will be considered a “No-Rep” if the athlete does not come to full extension of the elbows at the beginning of each rep.
  • The athlete is permitted to use the following pull-up techniques: Strict, Kipping and Butterfly.

17.2 WOD Variations: Masters 55+ and Scaled:

WOD Description:

Complete as many rounds and repetitions as possible in 10mins of:

20 Single Unders
10 Hang Power Snatch
10 Ring Rows

Men 75lbs
Women 45lbs

*Every round complete 10 more single unders than the last (ex. 30,40,50,60..etc)

Scoring:

Total number reps within the 10:00, No tie breaker time required.

Movement Standards: (Masters 55+ and Scaled)

Single Unders:

  • Rope must spin forward
  • Rep is considered valid if the rope finishes behind the body
  • 2 foot takeoff and landing required

Hang Power Snatch:

  • The rep starts anywhere below the waistline but above the knees.
  • The athlete must perform a full deadlift upon picking the bar from the ground prior to winding for the first rep
  • The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
  • Any hang variation of the snatch is allowed – muscle, split, power, squat

Ring Row:

  • Set bottom-most part of the rings to hipbone level
  • In your set-up, feet must be planted directly under the resting level of the rings, mark this position with a piece of tape
  • Once leaned backward, the feet must remain on or in front of the marked piece of tape
  • The knee must remain in extension
  • The hip can move from flexion to extension, so long as the knee remains in extension
  • The rep will be considered valid as soon as the chest touches the bottom of the rings
  • The rings must be hung from an attachment that is a minimum of 9′ or higher

CWG WOD 17.3

(As RX, Masters 35-39, Masters 40-44)

Download Printable Score Card: Click Here

17.3 WOD Description:

Prior to 8:00, complete:
20 HSPU
50 Double Unders
15 Deadlifts (225/155)
20 HSPU
50 Double Unders
13 Deadlifts (265/185)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
20 HSPU
50 Double Unders
11 Deadlifts 295/205lbs

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
20 HSPU
50 Double Unders
9 Deadlifts 325/225lbs

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
20 HSPU
50 Double Unders
Max Deadlifts 355/245lbs

Stop at 20 minutes.

Scoring:

The total number of reps completed.

Notes:

If the athlete completes a section in the required time they can immediately start on the next chipper. It is also important to note that the athlete may not have a helper load their barbell. Only one bar is permitted and the athlete must change their own weights.

Movement Standards:

Handstand Pushup:

  • To determine the height the athlete stands in a hip-width stance with their toes touching the wall.
  • They raise their hands over their head, lockout their elbows, and with their thumbs touching, press their palms against the wall. Get a helper to make a mark at both wrists. Now take a second mark three (3) inches below the original mark.
  • Draw or tape a level line connecting the two lower marks.
  • Every repetition of the handstand pushup must start with both the athletes heels above the straight line. Have the head make contact with the floor at the bottom. And finish with the heels above the line.
  • If the athletes heels are not above the line at the start of the rep, it will not count.
  • If the athlete fails to finish each handstand push up with both heels above the line, it will not count.
  • If 2 plates and an abmat are being used, the head must pass below the palms.
  • Kipping is allowed.

Double Unders:

  • This is the standard double-under in which the rope passes under the feet twice for each jump.
  • The rope must spin forward for the rep to count.
  • Only successful jumps are counted, not attempts.
  • Single unders are not permitted.

Deadlifts:

  • Deadlift begins with the barbell on the ground.
  • Barbell must be gripped with hands placed outside the setup of the legs.
  • Any grip on the bar is permitted as long as their feet remain inside their hands.
  • Each repetition will be considered valid when the athlete demonstrates to have full control of the barbell in the standing position, feet aligned, hips and knees fully extended, shoulders behind the barbell.
  • Collars must be placed on the barbell.
  • Arms must remain fully extended as the bar is being brought back down to the ground, bouncing the bar will be considered a no rep.
  • Once lockout is achieved, the athlete can drop the barbell.
  • The rep will not be counted if the athlete fails to achieve full extension of the hips at the top of the deadlift.
  • Not locking out the knees at the top of the movement will also be considered a “No-Rep”.
  • Athlete must change their own weights, only one bar is permitted

17.3 WOD Variations: Scaled, Masters 45-55+, Teens

WOD Description:

For time:

30 Deadlifts 105/75lbs
10 Bar facing burpees
20 Deadlifts 155/105lbs
20 Bar facing burpees
10 Deadlifts 205/135lbs
30 Bar facing burpees

*Time cap 15-minutes

Scoring:

Total time reported in MM:SS.

*In the event of the athlete getting capped, the amount of reps remaining will be added to the 15:00. Example: if the athlete is able to get through 20 of the final 30 burpee reps, his score will be 15:10

Notes:

Only one barbell is allowed and the athlete must change their own weights, No one may assist the athlete during barbell weight changes

Movement Standards:

Deadlift:

  • Deadlift begins with the barbell on the ground.
  • Barbell must be gripped with hands placed outside the setup of the legs.
  • Any grip on the bar is permitted as long as their feet remain inside their hands.
  • Each repetition will be considered valid when the athlete demonstrates to have full control of the barbell in the standing position, feet aligned, hips and knees fully extended, shoulders behind the barbell.
  • Collars must be placed on the barbell.
  • Arms must remain fully extended as the bar is being brought back down to the ground, bouncing the bar will be considered a no rep.
  • Once lockout is achieved, the athlete can drop the barbell.
  • The rep will not be counted if the athlete fails to achieve full extension of the hips at the top of the deadlift.
  • Not locking out the knees at the top of the movement will also be considered a “No-Rep”.
  • Athlete must change their own weights, only one bar is permitted

Bar facing burpees:

  • The athlete must be positioned completely perpendicular to the barbell, without no part of the body touching it
  • Chest must clearly touch the ground to mark the start of the rep
  • 2 foot takeoff and landing mandatory
  • Athlete may spin in the air, so long as takeoff is perpendicular to the bar
  • Feet may not touch the barbell in the jump
  • In the event of a jump violation or that the athlete trips up on the barbell, he will be required to come over the barbell and perform a legal jump ONLY
  • Each repetition is considered valid as soon as the athlete lands on the other side of the barbell

CWG WOD 17.4

(As RX, Masters 35-39, Masters 40-44)

Download Printable Score Card: Click Here

17.4 WOD Description:

For Time:

21-18-15-12-9-6-3
Overhead Squat
Toes to Bar

Men: 95#
Women: 65#

Scoring:

For time (MM/SS/DD)

Notes:

The barbell will start from the ground.

Movement Standards:

Overhead Squat:

  • Full extension of knees, hips, and arms locked out over the centre of the athlete’s body when viewed from the side
  • Both feet centred below the athlete’s body
  • Every repetition must have the athlete pass below parallel, with the hip creases clearly below the tip of the knee
  • If, during the movement, the barbell comes into contact with any part of the athlete’s body such as the head or shoulders, a “No Rep” will be called
  • Athletes are permitted to Squat Snatch the first rep

Toes To Bar:

  • Every repetition begins with the athlete hanging fully extended from the bar. And with their heels behind the vertical plane created by the pull-up bar
  • The rep is counted when both feet make contact with the pullup bar at the same time between the hands
  • As long as the feet make contact between the hands, any grip on the pullup bar will be permitted
  • Any part of the foot is allowed to make contact with the bar, as long as both feet connect at the same time

17.4 WOD Variations: Masters 45-54, Teens

WOD Description:

AMRAP 9-minute
3,3,6,6,9,9,12,12..etc
BB F.Lunge (Per Leg)
T2B

Detailed Description:

3 Barbell front rack lunges per leg – (Right leg, left leg, right leg, left leg, right leg, left leg)
3 Toes to bar

3 Barbell front rack lunges per Leg
3 Toes to bar

6 Barbell front rack lunges per Leg
6 Toes to bar

6 Barbell front rack lunges per Leg
6 Toes to bar

9 Barbell front rack lunges per Leg
9  Toes to bar

9 Barbell front rack lunges per Leg
9  Toes to bar

Etc…

Men 115 lbs
Women 75 lbs

Scoring:

Total Complete Reps.

*1 Lunge Rep = Left and Right Leg (Half reps do not count)

Notes:

Athletes will start this workout standing tall by their barbell. At 3-2-1…the athlete will pick up the barbell and perform front rack alternating lunges. Once 3 repetitions per leg are complete they will move to the bar for toe to bars, then back to the lunges, then toe to bar, etc.

Every second round the number of reps increases by three (3 Lungers Per Leg, 3 T2B, 3 Lunges Per Leg, 3 T2B, 6 Lunges Per Leg, 6 T2B, 6 Lunges Per Leg, 6 T2B, Etc..)

Athletes will continue following this pattern for as many reps as possible within the 9 minutes.

Movement Standards:

Barbell front rack lunges:

  • Each front rack lunge begins with the feet together, and the athlete standing tall
  • The trailing knee must make contact with the ground at the bottom of each lunge
  • The weight must remain in the front rack for the duration of the repetition
  • The rep ends with the weight still in front rack position and the athlete standing tall with the hips and knees fully extended
  • Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top
  • The athlete must alternate which foot leads for each rep
  • If a no rep is called the athlete must repeat the repetition on the same side
  • 1 rep = both left and right side lunges completed successfully, no half reps will be issued

Toes To Bar:

  • Every repetition begins with the athlete hanging fully extended from the bar. And with their heels behind the vertical plane created by the pull-up bar
  • The rep is counted when both feet make contact with the pullup bar at the same time between the hands
  • As long as the feet make contact between the hands, any grip on the pullup bar will be permitted
  • Any part of the foot is allowed to make contact with the bar, as long as both feet connect at the same time

17.4 WOD Variations: Scaled, Masters 55+

WOD Description:

AMRAP 9-minute
3,3,6,6,9,9,12,12..etc
BB F.Lunge (Per Leg)
KB Swings (American)

Detailed Description:

3 Barbell front rack lunges per leg – (Right leg, left leg, right leg, left leg, right leg, left leg)
3 KB Swings

3 Barbell front rack lunges per Leg
3 KB Swings

6 Barbell front rack lunges per Leg
6 KB Swings

6 Barbell front rack lunges per Leg
6 KB Swings

9 Barbell front rack lunges per Leg
9 KB Swings

9 Barbell front rack lunges per Leg
9 KB Swings

Etc…

Men: 95# Lunge | 53# KB Swing

Women: 65# Lunge | 35# KB Swing

Scoring:

Total Complete Reps.

*1 Lunge Rep = Left and Right Leg (Half reps do not count)

Notes:

Athletes will start this workout standing tall by their barbell. At 3-2-1…the athlete will pick up barbell and perform front rack alternating lunges. Once 3 repetitions per leg are complete they will move to the kettlebell, then back to the lunges, then to the kettlebell, etc.

Every second round the number of reps increases by three (3 Lungers Per Leg, 3 KB, 3 Lunges Per Leg, 3 KB, 6 Lunges Per Leg, 6 KB, 6 Lunges Per Leg, 6 KB, Etc..)

Athletes will continue following this pattern for as many reps as possible within the 9 minutes.

Movement Standards:

Barbell front rack lunges:

  • Each front rack lunge begins with the feet together, and the athlete standing tall
  • The trailing knee must make contact with the ground at the bottom of each lunge
  • The weight must remain in the front rack for the duration of the repetition
  • The rep ends with the weight still in front rack position and the athlete standing tall with the hips and knees fully extended
  • Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top
  • The athlete must alternate which foot leads for each rep
  • If a no rep is called the athlete must repeat the repetition on the same side

Kettlebell Swing:

  • American Standard
  • KB begins off the ground and must come in between the legs break the vertical plane of the body
  • The rep is considered complete when the KB is fully overhead, arms, hips, and knees extended, AND POINTING UPWARDS
  • A small diagonal tilt is allowed so long as the bottom of the bell is pointing towards the ceiling

CWG WOD 17.5

(As RX, Masters 35-39, Masters 40-44)

Download Printable Score Card: Click Here

17.5 WOD Description:

For Time:

500m Row

Rest 90 seconds

500m Row

Scoring:

Total time required to complete both 500m rows. Include tenths of a second for each row. Do not include rest interval in total time. Example:. 500m #1 = 1:32.3 + 500m #2 = 1:34:0 Total time would be inputted as 3:06.30.

Notes:

The athlete must stay on the rower the entire time.

Movement Standards:

Rowing: 

  • Athlete may not touch the handles until 3..2..1.. has been counted down
  • Athlete must stay on the rower between attempts
  • Athlete may not touch the handles until all 90 seconds have expired during the rest interval
  • Athlete must configure rower
    • Select “Workout” and “New Workout”
    • Choose “Intervals” and then “Intervals – Distance”
    • Ensure the distance is set to “500 M”
    • Configure the rest period to “1:30”
  • Don’t include rest interval in total score

17.5 WOD Variations: Masters 45-55+, Scaled & Teens

WOD Description:

AMRAP 20 mins:

20 Row calories
20 Wall ball shots (20bs/10ft & 14lbs/9ft)
20 Burpees onto plate

Scoring:

Total Complete Reps. (1 cal = 1 rep)

Movement Standards:

Row:

  • the monitor must be reset between rounds and starting at 0 calories
  • the damper and foot setting may be adjusted by the athlete
  • only the athlete may touch the rower
  • the athlete must remain seated and strapped on the rower until the display reads 20 calories

Wallballs:

  • the rep begins with the ball resting on the ground
  • a full squat must be performed to initiate the rep
  • the ball must clearly hit above the specified height
  • if the athlete lets the ball bounce, he must wait till the ball rests on the ground to initiate a consequent rep. The athlete is allowed to stop the ball from bouncing prior to picking it up

Burpees onto plate: 

  • 45lb standard bumper plate (minimum 4 inches) for both male and female
  • chest must clearly touch the ground to initiate the rep
  • for the rep to be considered valid both feet must be on top of the plate, hips and knees extended
  • the hands don’t need to be placed overhead while standing in extension on the plate
  • step up/ step down is allowed, as well as lateral jumps