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CFI Games: Movement Standards I

By admin | In Competition, Events and Announcements | on September 11, 2012

Happy birthday, Scott B.!

In a few short weeks, the CFI Games will be upon us and many of you will be competing for the first time in a CrossFit capacity. To help you prepare, we released a list of potential movementslast week. As we get closer to Sept 29th, we’ll post a few standards videos of movements that will definitely be in the workouts so competitors can make sure they are executing the movement with full range of motion and judges can make sure they know what to look for.

Also, with great apologies, two movements were omitted from last week’s list. I’m very sorry for the oversight, but pull ups, chest to bar pull ups, and handstand push ups (Open only) will be in the workouts. There was no trickery involved, just a pretty sleep deprived brain. Post gripes to comments so I don’t have to hear about it in the gym. :)

Without further adieu, the first movement video will be chest to bar pull ups (open) and pull ups (novice & scaled). Date Nite demoed some fantastic ones but due to er user error, the videos were not procured..(sorry!).

For chest to bar pull ups (Open):

  • the athlete’s body must touch the bar at or below the clavicles
  • full extension at the bottom of the pull up
For regular pull ups (Scaled & Novice):
  • the athlete’s chin must cross the vertical and horizontal planes (up and over the bar)
  • full extension at the botom of the pull up
General tips for success:
  • keep your shoulders active and push away from the bar at the top so the momentum of the swing can help you into the next pull up.

Cherie was kind enough to demo the second movement: the burpee. As far as standards, we’re looking for:

    • the athlete’s chest (think nipple line) and thighs to touch the floor at the same time during the push up
    • full vertical jump at the end, with the athlete’s ear partially visible in front of his/her arms.

A few other things that will make the movement more efficient (but not a standard) are:

  • the athlete lands on his/her heels when popping up out of the push up
  • the athlete lands taller (think power position of clean) instead of having to squat jump every rep

WOD 09.11.12

Power Clean & Jerk 2-2-2

Any Which Way

100 Kettlebell Snatches

50 Pistols

200 Double Unders

12 Comments to "CFI Games: Movement Standards I"

  • Datenite says:

    September 11, 2012 at 8:17 AM -

    Happy birthday Scott B! It is nice to know there are some fellow virgos in the gym. Have a great day!

  • Jon says:

    September 11, 2012 at 8:18 AM -

    Who’d have thought the “unknown and unknowable” would be a knife to the back. E tu, Date Night?

  • Jon says:

    September 11, 2012 at 8:44 AM -

    Happy Birthday, Scott. I hope it is a great one!

  • Michael H says:

    September 11, 2012 at 12:32 PM -

    HSPU. oh man I hate HSPU, not looking forward to HSPU and any other movements not listed like running, rope climb, broad jumps or running ;p

    1. Ruth says:

      September 11, 2012 at 1:29 PM -

      Don’t give me any ideas, Michael!

  • Tina says:

    September 11, 2012 at 1:48 PM -


  • Jake says:

    September 11, 2012 at 1:53 PM -

    Happy Birthday Scott!

  • Amanda says:

    September 11, 2012 at 1:56 PM -

    Happy birthday, Scott

  • Sara says:

    September 11, 2012 at 2:54 PM -

    Happy birthday Scott!

  • Scott says:

    September 11, 2012 at 6:00 PM -

    Hey everyone, thanks for the happy birthday’s.

  • James says:

    September 11, 2012 at 10:21 PM -

    Happy bday Scott! Really looking forward to the CF Games! I think we should incorporate running. Jake has to do a 2 lunges every 10 yards though. Then it will be even.

  • CrossFit Intrepid » CFI Games: Movement Standards II says:

    September 18, 2012 at 6:00 AM -

    […] week I posted the movement standards for burpees and pull ups for our in-house competition. This week, the videos detail movement standards for kettlebell […]

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