EVENT 5: FOR TIME – PYRAMID

10 4″ Deficit HSPU
20 Toes to Bar
30 Goblet Squats
40 Russian Kettlebell Swings
50 Wall Ball Shots
40 Russian Kettlebell Swings
30 Goblet Squats
20 Toes to Bar
10 4″ Deficit HSPU

Varsity
♀ 53-lb Kettlebell, 20-lb ball to 10-ft target
♂ 35-lb Kettlebell, 14-lb ball to 9-ft target
4″ Deficit HSPU

Junior Varsity
♀ 35-lb Kettlebell, 20-lb ball to 10-ft target
♂ 25-lb Kettlebell, 14-lb ball to 9-ft target
Handstand Push-Ups

HSPU

• Hands within the taped area
• Begin with arms locked out, heels in contact with the wall, hips open, and body in line with the arms
• Only the heels may be touching the wall at the start and finish of each rep
• The rep is credited upon return to the starting position
• At the bottom, the head must make contact with the ground
• If the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates)
• The feet do not need to remain in contact with the wall for the duration of the movement, but heels must touch the wall at the beginning and end of each rep

TOES-TO-BAR

• Athletes begin by hanging from the pull-up bar with arms extended
• The heels must be brought back behind the bar
• Overhand, underhand, or mixed grips are all permitted
• The rep is credited when both feet contact the bar between the hands at the same time
• Any part of the feet may make contact with the bar

GOBLET SQUATS

• Hip crease clearly below top of knees when in bottom position
• The rep is credited when the athlete’s hips and knees are fully extended

RUSSIAN KETTLEBELL SWINGS

• The rep is credited when the kettlebell reaches a level ABOVE the athlete’s shoulders, in front of the face

WALL BALL

• The ball must be taken from the bottom of a squat, hip crease passing clearly below the knee, and thrown to hit the specified target
• The center of the ball must make contact with the target at or above the specified target height
• If the ball hits below or does not hit the target it is a no rep
• If the ball hits the ground it must come to a rest before initiating the next rep
• Taking the ball from the rebound into the next rep is a no rep.

*CONTACT COMPETITION@PITFITNESSRANCH.COM WITH QUESTIONS OR CONCERNS*