3. Bring it down: Let the weight swing back between your legs as you bend your hips and slightly bend your knees. Extend your hips and knees to reverse the momentum as you immediately begin the next rep. begin the next rep.

2. Swing it: Keeping the arch in your lower back, bend your hips back until the Kettlebell is between and behind your legs; squeeze your gluteus to extend your hips and swing the weight up. The Kettlebell has to go weight up. The Kettlebell has to go beyond the line of your chest.

1. Get set: Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold a Kettlebell between your legs using a two handed, overhand grip.

KB SWINGS:

IN CROSSFIT TRIAL 1.2

4. Return on the exact same path as you descended.

3. Keep as much pressure on the heels as possible. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance.

2. Send your butt back and down. Your knees track over the line of the foot. Don’t let the knees roll inside the foot.

1. Start with the feet about shoulder width apart and slightly toed out.

SQUAT:

4. Swinging hands for momentum at beginning of rep is allowed.

3. As the athlete moves forward, they move their hands in front, tapping their palms beyond the line of their feet.

2. Rep is from shoulder blades on ground to vertical (neck over hips).

1. Legs in butterfly position to increase ab work and decrease quad work. Feet are not anchored.

SIT UPS

5. For Dead Push ups, the athlete lies down flat on the floor, raises their palms off, places them back in line with the chest and then explodes up.

4. The technique remains the same for Knee Push Ups

3. Once the chest is below the line of the elbow, Push up explosively.

2. Lower your body to the floor, while ensuring the hip and the shoulders are in sync throughout.

1. Assume a push up position with your feet together, your body straight, and your hands below but slightly wider than your shoulders.

PUSH UPS

3. Chin Ups are not Allowed. The pull must ensure the chin crosses the bar. Else, it won’t be considered as a rep.

4. For Jumping Pull ups - The athlete starts with the feet on the floor. The rest of the on the floor. The rest of the technique is the same as the standard Pull Up.

2. Next, pull yourself upward to the final position where your chest nearly touches the bar and your chin is over the bar.

1. Start by hanging dead on a bar, 8-9 feet off the ground. Ensure you have a firm, overhand grip on the bar.

PULL UPS: GRIP - FORWARD GRIP

ABOUT THE MOVEMENTS

Pull Ups (For Men) – Strict or KippingPull Ups (For Women)- Jumping Pull UpsPush Ups (For Women)- On the Knee

IN CROSSFIT TRIAL 1.1

The total score will be calculated after the athlete completes both theworkouts. If the athlete decides to take rest after 1.1, the rest periodwill be calculated in the final score as well.

NOTES:

For Time: 75 Kettlebell swings (16kg/12kg)

Men use 16kgWomen use 12kg

CROSSFIT TRIAL 1.2

For Time: Pull Ups- 20 repsPush Ups- 30 repsSit Ups- 40 repsSquats- 50 reps

CROSSFIT TRIAL 1.1

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