Misfit Quarantine Cup Movement Standards

Welcome to the Misfit Athletics Quarantine Cup! We wanted to have a little friendly competition to celebrate the end of Phase IV and the beginning of Phase V. Below you will find the workouts that will need to be completed, filmed and submitted by Saturday, May 30th at 11 PM EST. Video standards will follow normal Open type standards, we need to be able to see that all standards are met on all movements in each workout as well as weights and measurements. Final scoring will be announced shortly following the close of the competition. All score and video submissions will take place in the Misfit Athletics app.

Workouts:

“Magic Drool Bus”

AMRAP 18 Minutes
3 Devil’s Press 50s/35s
6 DB Box Step Overs 50s/35s to 24/20″
3 Devil’s Press 50s/35s
9 Box Jump Overs 24/20″

Standards

Devils Press:
The Devil’s Press begins with the athlete standing between their two dumbbells and the dumbbells on the floor. Athletes begin the rep by grasping the dumbbells and dropping to the floor with their thighs, hips, and chest all in contact with the ground between their two dumbbells. As the athlete begins to stand they are permitted to jump their feet between the two dumbbells or outside dumbbells before extending their hips and bringing the dumbbells from the floor to an overhead position at full extension. If athletes elect to jump their feet outside the dumbbells, the feet may not be wider than is reasonably necessary to allow the dumbbells to travel from between the legs to overhead. At the top of the rep, the dumbbells must clearly be in-line with the rest of the body with arms, hips, and knees at full extension. The feet may only need to be brought together if they were excessively wide, to begin with. The repetition is credited when full extension is met at the top of the rep. Athletes may elect to perform a snatch or a clean and jerk to complete the rep.

Dumbbell Box Step Overs:
The DB Box Step over begins with the athlete standing tall beside their box with the prescribed dumbbell weight in each hand. The athlete may elect to perform box facing or lateral DB box step overs, regardless of style, the athlete must place both feet on top of the box on each repetition before stepping down to the opposite side. The repetition is credited when both of the athlete’s feet return to the floor with both dumbbells still within their grasp on the opposite side of the box. Athletes do not need to reach full extension on top of the box, but must clearly travel over, and not around the box, on each step over. The dumbbell may not be in contact with the box.

Box Jump Overs:
There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the opposite side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

“Wheezecake Factory”

AMRAP 8 Minutes
8 Lateral Burpees Over Bar
12 Power Cleans 115/75lbs

Standards

Burpees:
Must use a barbell with 18-inch plates. Must be performed parallel to the barbell. May jump or step back to reach the bottom position. Chest and thighs must touch the ground with the body in line with the barbell. Stepping and/or jumping back to the starting position are both permitted. Must jump over the barbell using a two-foot takeoff. Touching the bar, single-legged jumping, or stepping over is not permitted. The rep is credited when both feet have touched the ground on the opposite side of the barbell. No need to land with both feet at the same time. Must be parallel to the barbell before starting the next rep. If a “no rep” is received for any reason, the entire rep must be repeated.

Power Cleans:
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows clearly in front of the bar before the repetition is credited.

“Buns N Roses”

3 Rounds
12 Hang Power Clean 115/75lbs
12 Front Squats 115/75lbs
25′ Front Rack Lunge 115/75lbs
8 Hang Power Snatch 115/75lbs
8 OH Squats 115/75lbs
25′ OH Walking Lunge 115/75lbs

Standards

Hang Power Clean:
The athlete initiates the rep beginning with a deadlift to the full standing position (hips and knees fully extended). Once standing tall, the athlete may employ any style of hang clean that begins with the bar below the waist and above or in-line-with knee. Following hip extension, the athlete must catch the barbell in the front rack position. The front rack will have the barbell placed upon the athlete’s shoulders with their elbows clearly in front of the bar (when viewed from profile) with simultaneous full extension of the knees and hips before the repetition is successfully completed. A power clean, without the proper establishment of the hang position, is not permitted.

Front Squat:
The front squat will have the athlete passing from full extension of the hips and knees until the athlete’s hip crease passes below the top of the knee in the bottom of the squat and then finishes with the athlete standing at full extension. Athletes may elect to perform a traditional front rack position or they may employ the crossed arm front rack if they so choose. A full squat clean into the front squat is allowed when the barbell is taken from the floor. The repetition is credited after the athletes passes below parallel (hip crease below the top of the knee) and completes the rep by clearly standing at full extension (hips and knees extended) with the barbell still in the front rack.

Front Rack Lunge:
Prior to starting, a 25′ lane should be created with tape every 5′ feet. Every 5′ section is considered one repetition in this workout. The front rack walking lunge begins with the athlete standing tall with hips and knees at full extension, feet together, and the barbell racked across the shoulders in the front half of the frontal plane behind the starting line. On each repetition the trailing leg’s knee must make contact with the ground at the bottom of each lunge. Walking lunges are required, lunging in place is not allowed. The repetition ends with the barbell racked across the shoulders, in front of the frontal plane, 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. Athlete must alternate which foot leads for each rep. Shuffling steps between reps is not allowed. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of each rep, not keeping the barbell racked across the shoulders for the entire rep, the athlete must restart the rep behind the last successfully crossed taped line. A full 25′ lunge will count when both heels are clearly past the taped line and the athlete is standing at full extension with the barbell still in position.

Hang Power Snatch:
Athlete initiates the rep beginning with a deadlift to the full standing position (hips and knees fully extended). Once standing tall, the athlete may employ any style of hang snatch that begins with the bar below or in-line-with the waist and above or in-line-with knee. Following hip extension, the athlete must catch the barbell in the overhead position and above parallel. The overhead position will have the barbell extended above the athlete’s head with knees and hips full extended. A power snatch, without proper establishment of the hang position, is not permitted.

Overhead Squat:
The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved. The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete may not use a rack.

Overhead Walking Lunge:
Prior to starting, a 25′ lane should be created with tape every 5′ feet. Every 5′ section is considered one repetition in this workout. The overhead walking lunge begins with the athlete standing tall with hips and knees at full extension, feet together, and the barbell extended overhead with their feet behind the starting line. On each repetition the trailing leg’s knee must make contact with the ground at the bottom of each lunge. Walking lunges are required, lunging in place is not allowed. The repetition ends with the barbell extended overhead 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. Athlete must alternate which foot leads for each rep. Shuffling steps between reps is not allowed. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of each rep, not keeping the barbell extended overhead for the entire rep, the athlete must restart the rep behind the last successfully crossed taped line. A full 25′ lunge will count when both heels are clearly past the taped line and the athlete is standing at full extension with the barbell still in position.

“Skilled Cheese”

AMRAP 13 Minutes
6 Strict HSPU
12 Alternating Pistols
48 Double Unders

Standards

Strict HSPU:
Prior to starting, a box that is 36 inches wide and 24 inches deep must be marked on the floor. Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. The feet must remain inside the width of the hands throughout the entire repetition. At the bottom, the athlete’s head makes contact with the ground or target. If the athlete is using a pad or cushion for their head, the athlete must elevate their hands as well to ensure the top of the pad is at the same level as the hands. Athletes must begin and end each repetition with their heels on the wall, and only the heels may touch the wall during the repetition. At the finish of each repetition, the athlete must reach full lockout, with the hips open, body inline with the arms and heels touching the wall. The palms of the hands must stay within the dimensions of the box marked on the ground, but the fingers may extend past the line.

Alternating Pistols:
At the start and finish of each rep, the hips and knee of the working leg are extended. The non-working leg must remain in front of the body (cannot pass beyond profile). Holding on to the non-working leg is permitted. At the bottom, the hip crease must pass below the top of the knee on the working leg. If any part of the body other than the support foot touches the floor before lockout, the rep will not count. Athletes must alternate legs after every successful rep and must complete a successful rep on one side before alternating. Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

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.

“Boggins Borlando”

For time
12 Squat Snatch 135/95lbs
100′ HS Walk
9 Squat Snatch 135/95lbs
75′ HS Walk
6 Squat Snatch 135/95lbs
50′ HS Walk
3 Squat Snatch 135/95lbs

Standards

Squat Snatch:
The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hips below the knees. Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. This is not a ground-to-overhead any way.

HS Walk:
Prior to starting that athlete must measure out a 25′ lane, marking each 5′ section. The athlete will kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Athletes must walk forward. Coming down from the hands at any time requires a restart from behind the last line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. Each 5-foot section will count as 1 rep. To receive credit for each 5′ increment, both hand must be entirely over the line. Jumping both hands over the line to finish a section is not allowed.

“Elton Gone”

27-21-15-9
Thruster 95/65lbs
Box Facing Burpee Box Jump Over 24/20″

Standards

Thrusters:
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. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

Burpee Box Jump Overs:
Prior to starting a 10′ taped section that bisects the box must be placed on the floor. The taped line should be directly in the middle of the box on the floor to ensure the athlete is in the proper position, facing the box, on each rep. The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. For the burpee portion of the rep, athletes may jump or step back and jump or step up. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

All score submissions must be made in the Misfit Athletics app, accompanied by a YouTube link clearly displaying movement standards being met, and will be subject to review by Misfit Athletics HQ staff for score validation.