It’s time for a friendly movement standards check-in! Just like we check-in on things like shop etiquette, sign-up procedures, and more – our movement standards at Roots also need to be revisited from time to time.
It’s important to note that our movement standards at Roots are specific to our gym and may not be what you experience at other gyms, online, or during The Open.
The goal of our various movement standards is to develop a true version of the movement, breed transference to other movements through quality repetitions, and keep athletes safe (not just safe for the day, but safe over years and years). Yes, the intensity is important, but that comes after mechanics and consistency.
Some may say that our movement standards are “really strict” – we agree, and we’re proud of that. We know that you didn’t come to CrossFit to wallow through in athletic mediocrity. We know that you want to develop as an athlete and person, move better, and achieve more. High-quality movement and standards will get you there.
If you view the list below and think “that’s not fair” – think through what about your movement needs development, improvement, or a step back so you can achieve the standard. In that effort, you will have identified where you need to work to become a better athlete and improve your fitness across many areas in the gym. Talk to a coach if you need ideas on how to train that weakness once you’ve identified it.
At Roots, to be an Rx pistol, the movement must be done without holding the opposite leg (i.e. no holding the opposite toe). If alternating legs for pistols is not specified in the workout, then alternating is not required
An Rx muscle-up always starts with feet off the ground and elbows extended. The scaled options will reinforce this.
You know when you reach elbow lockout in the handstand push-up but somehow your feet just can’t find the wall? Then, they slowly fall away from the wall. We call that the “fade away” and it’s not something that counts. For a rep of a handstand push-up to count, the feet must be on the wall with elbows locked out.
The athlete must reach full lockout of the arms with both knees off the ground. Dropping to one knee before the lockout is reached on the last rep in a set is a no rep.
This one probably requires a backstory, and for some athletes, the following will bring tears of joy as they read this.
For a long long time, our standard on the deadlift has been that athletes must put it down. This was required for both settings – lifts
We required athletes to put down the deadlift throughout all sets in a
See the video example below. It’s painful to watch, sorry Josh.
Going forward, you can drop the bar from the top on
Erg Calories and Meters
Rollover minutes are for your 1990s cell phone, not your erg. Reset the computer between rounds.