Iron Star Games: Official Rules

Official Rules for the Iron Star Games. Please review all the exercise standards for all 25 exercises that comprise the Iron Star Games. Read about which equipment is allowed and which is not. Additionally, you’ll find special rules for the Powerlifting and Olympic events such as your warm-up time and the 3 lift rule. For CrossFit, we’ll be working in two heats and with special judging standards.

Final Rules for the Iron Star Games

Powerlifting and Olympic Lifting Events

You’ll have 3 attempts to lift your maximum weight for all strength and Olympic lifts. Once you pick a weight, you cannot decrease that weight. If you start with a weight you cannot lift, you’ll get a zero for that event. All powerlifting and Olympic lifting events will have a 10-minute self-directed warmup session before starting the competition. You’ll be called one at a time for each lift. You’ll have 1 minute to complete the lift once you are called. You’ll be called in order of your registration for the class.

Your score will be determined by multiplying your total weight lifted by your Wilk’s Coefficient.

CrossFit Events

All CrossFit workouts will have two heats. All CrossFit workouts have a time cap of 18 minutes. If you are not competing in your current heat, you will be a judge for that heat. You’ll help enforce the exercise standard for the workout.

Your coach will provide a brief overview of the movement requirements.  On the day of the workout, you will not get any coaching on how to do the movement or how to scale the movement.  As an athlete, it is your responsibility to learn the requirements for a rep to count (movement standards) before you step into the gym for this competition. Your judge will not provide you with any coaching. Your judge will simply tell you whether the rep counted.  Should you need assistance, we highly recommend you book a personal training session to prepare.

For all events, the Coach will have the final decision whether a movement meets the standard of motion. A Coach may overrule a judge at any time. A Coach may stop an athlete from continuing an event if the Coach believes it’s in the athlete’s best interest from a health and safety position.

Permitted Equipment:

  • Lifting Belts are permitted.
  • Chalk is permitted.
  • Rock Tape is permitted
  • Knee Sleeves are permitted
  • Elbow sleeves are permitted
  • Lifters are permitted.

Equipment not Permitted:

  • Wrist wraps,
  • Lifting Straps,
  • Gloves, or
  • any other gear not listed in the permitted section.
Iron Star Games Registration Form

CrossFit Exercise Standards

For a rep or lift to count, you must meet the minimum standards.  Optimal standards are available on the embedded videos.

Power Clean CrossFit Standards

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 in front of the bar.

Fran CrossFit WOD

Elite: For time: 21-15-9 reps of thruster (95/75lb) and pull-ups.

Champion: 21-15-9 reps of thruster 75/55; Banded Pull-ups or 3x Ring Rows.

Thruster Movement Standards:

  • On the squat, your hips must descend below your hip crease.
  • You must lock out your elbows on the press.
  • You must press directly over your head
  • Your hips and knees must be fully extended on the press.

Pull-up Standards

  • Dead hang, kipping, or butterfly pull-ups are permitted so long as all requirements are met.
  • On the bottom section, the arms must be fully extended at the bottom with the athlete’s feet off the ground.
  • The athlete must bring their entire chin over the pull-up bar.
  • The athlete must descend back down under control and lockout their elbows before the rep will count. If you drop off the bar, the rep does not count.

Banded Pull-ups

  • Same standard as the regular pullup. You may only use one band and you must have one knee in the band.

Ring Rows

  • The height of the bottom of the ring must be equal to your elbow. You will step back from the rings 3 feet.
  • You must touch the rings to your chest each rep.
  • You must keep your knees straight, your hips extended, and your back straight through the exercise.

Back Squat

Your hips must descend below your hip crease. The barbell must be on your shoulders – no pads are permitted. You must control the bar back up to a standing position with your hips and knees locked up.

Elizabeth

Elite: For time: 21-15-9 reps of squat cleans (105/70lb) and ring dips.

Champion: For time: 21-15-9 reps of hang power cleans (85/55lb) and band assisted ring dips or 3x Box Dips.

Squat Clean CrossFit Standards

The barbell begins on the ground. Touch and go is permitted. No bouncing. In the receiving position, your hips must descend below your hip crease. You must catch the barbell on your shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Ring dips:

  • Start in a fully supported position above the rings.
  • On the dip, your shoulders must descend below your elbows
  • On the press, you must lock out your elbows
  • You cannot touch the floor with your feet
  • Kipping is permitted

Hang Power Clean Below the Knee

  • The barbell must start below the knee.
  • The barbell must be received in a half squat.
  • The barbell must contact the shoulders with the elbows in front of the barbell.

Banded Dips

  • One band is permitted. Same standards as ring dip

Box Dips

  • Hands face forwards (towards your feet)
  • Your shoulder must descend below your elbows
  • Your elbows must be locked on top
  • Knees must be straight the whole time.

Diane

  • Elite: For time: 21-15-9 reps of deadlifts (225/155lb) and handstand push-ups (head on abmat with weight plates to level the surface.)
  • Champion: For time: 21-15-9 reps of deadlifts (135/95b) and ACFT Hand Release Pushups with Arm Extension.

Deadlift Standards

  • Sumo deadlifts are not permitted.
  • You must lift with a straight back.
  • You must lock out your knees and hips for the rep to count.
  • You may not drop the bar.

Handstand Pushups

  • Your heels must cross a line on the wall whose height is governed by the following equation.  Height standing at hip width + ½ * length of forearm from elbow to knuckles
  • Begin in a headstand position.
  • Feet do not need to remain in contact with the wall the whole time, but they must touch the wall above the line for the rep to count.
  • Kipping is permitted.
  • Abmat is permitted so long as you use plates to make the height of the plates and abmat flush

Hand Release Pushups with Arm Extension

  • Your chest and your legs must touch the floor
  • Your elbow hands must come to full extension on the bottom forming a T position
  • Bring your hands back under your shoulders.
  • You must have your knees straight on the press
  • Your elbows must be completely locked out
  • Your hips must stay in the neutral position the whole time.

Bench Press

Your head, shoulders, and buttocks must be in contact with the bench the whole time. Your feet must stay flat on the floor. Furthermore, you must pause the weight on your chest before pressing and have a constant forward motion of the barbell.  The judge will give an “up” command and then you press the bar to full extension.  You must completely lock out your elbows, and hold the barbell in the locked out position for 3 seconds or until the judge says rack.  Racking early will result in a no-rep.

Hope

  • Elite: For Time: complete 150 Total reps alternating on 1 Minute Rounds: Jump Over Burpees, 75/55 pound Power snatch, Box jump, 24″ box, 75/55 pound Thruster, Chest to bar Pull-ups, Rest. This a variation of Hope, modified for time.
  • Champion: 150 Total reps alternating on 1 Minute Rounds: Three rounds of: Jump Over Burpees, 45 pound Power snatch, Box jump, 18” box, 45 pound Thruster, Banded Pulllups. This a variation of Hope, modified for time.

Jump Over Burpees

  • You must be perpendicular and facing the hurdle
  • Jump or step back to reach the bottom. Chest and thighs must touch the ground.
  • Jump or step back to the starting position
  • Jump over the hurdle with a two foot take off. Single leg jumps or stepping is not permitted.
  • Rep counts when your feet hit the ground. Feet don’t have to land at the same time.
  • Face the hurdle and repeat.

Power Snatch

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. This is NOT a ground-to-overhead. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

Box Jump

Rep begins with both feet on the floor. Rep finishes with the athlete standing with hips and knees fully extended. Athletes must use a two-foot takeoff and two-foot handing. The athlete’s entire foot must land on the box. If any portion of the athlete’s foot is hanging off the box, it’s a no rep. Athletes may jump or step down from the box.

Thruster Movement Standards:

  • On the squat, your hips must descend below your hip crease.
  • You must lock out your elbows on the press.
  • You must press directly over your head
  • Your hips and knees must be fully extended on the press.

Chest to Bar Pullups Standards

  • Dead hang, kipping, or butterfly pull-ups are permitted so long as all requirements are met.
  • On the bottom section, the arms must be fully extended at the bottom with the athlete’s feet off the ground.
  • The athlete must touch their chest below their collar bone to the pull-up bar.
  • The athlete must descend back down under control and lockout their elbows before the rep will count. If you drop off the bar, the rep does not count.

Banded Pullups

Dead hang, kipping, or butterfly pull-ups are permitted so long as all requirements are met.
On the bottom section, the arms must be fully extended at the bottom with the athlete’s feet off the ground.
The athlete must bring their entire chin over the pull-up bar.
The athlete must descend back down under control and lockout their elbows before the rep will count. If you drop off the bar, the rep does not count.

There is no ring row alternate for this WOD. Only one band may be used.

Grace

Elite: For time: 30 clean-and-jerks (115/80lb).

Champion: 30 ground to overhead (95/65lb).

Clean:

The barbell begins on the ground. Touch and go is permitted. No bouncing. You must catch the barbell on your shoulders, with the hips and knees fully extended and the elbows in front of the bar. Muscle clean, squat cleans, or power cleans are permitted.

Jerk:

Barbell must be locked out overhead, arms, hips, and leg extended with the bar over or slightly behind with the head with feet in line. A press, push press, push jerk, or split is permitted.

Ground to Overhead

Bar Starts on the Floor.

Elbows, knees, and hips locked out on top

Bar is directly overhead.

Linda

Elite: For time: 10-9-8-7-6-5-4-3-2-1 reps of deadlift (1.25 BW), bench press (.75 BW), clean (0.5 BW).

Champion: For time: 10-9-8-7-6-5-4-3-2-1 reps of deadlift (1 BW), bench press (.6 BW), clean (0.4 BW).

Deadlift Standards

  • Sumo deadlifts are not permitted.
  • You must lift with a straight back.
  • You must lock out your knees and hips for the rep to count.
  • You may not drop the bar.

Bench Press Standards

Your head, shoulders, and buttocks must be in contact with the bench the whole time. Your feet must stay flat on the floor. You must touch the barbell to your chest on the descent. At the top, you must completely lock out your elbows. On the last rep, you must hold the barbell in the locked out position for 3 seconds before reracking the bar.

Clean:

The barbell begins on the ground. Touch and go is permitted. No bouncing. You must catch the barbell on your shoulders, with the hips and knees fully extended and the elbows in front of the bar. Muscle clean, squat cleans, or power cleans are permitted.

Shoulders to Overhead

The barbell must start with the bar resting against the torso. Barbell must be locked out overhead, arms, hips, and leg extended with the bar over or slightly behind with the head with feet in line. Remove the safeties from the rack. A press, push press, push jerk, or split is permitted. Hold the bar overhead until the rep is counted by the judge.

Mystery WOD

Standards will be announced on the morning of the event.  It will be a gymnastics-based WOD.

Front Squat

You may use a rack for this lift. On the descent, your hip crease must pass below your knees. Then you need to stand up with your knees, hips, and back straight. Your elbow must be in front of the bar. The bar must racked across the shoulder.

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