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Originally Posted by Dre01SS
Just as a clarification, this workout was created by a CrossFit gym, therefore its standards apply. The biggest difference is with pull-ups, where we are measured on efficiency (strict/kipping/butterfly pull-ups, just get your chin over the bar as quickly as possible), and bodybuilding training measures load on muscle (strict pull-ups for maximum load).
For the remainder of the '300' workout, the standards would be the same.
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Looks like the Gym Jones rules were different for the cast and crew of the movie: (these are the standards of the gym, not just for the "300" test)
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Pull-ups: elbows must pass behind centerline of the body, if this happens the entire head rises above the bar, active shoulder position at bottom (as opposed to full dead hang)
Push-ups: chest touches the floor first, active shoulder and full extension at the top, body held as a solid plank, the hips do not move
Squats: thighs must be parallel to floor (at minimum) in the bottom position, full extension at the top of the movement
Lunges: trailing knee must "kiss" the ground but may not support any weight
Push-Press and Thruster: arms must lock out overhead, hips displace horizontally to the rear to initiate recovery of the weight, Thruster includes all attributes of a proper squat
Kettlebell or Dumbell Swing: weight must be raised higher than the head (arms about 45 degrees)
Box Jump: once established on the box the athlete must stand up completely, whether jumping for reps or max height taking steps to gain momentum is not permitted
Ball Slam: full extension at the top with hips forward, ball must actually be slammed (imagine that), catching it on the bounce is better style, rounded back not permitted during recovery
Burpees: includes a proper push-up, explosive finish (jump), overhead clap, and feet remain together throughout movement to ensure maximum hip displacement
Wall Ball: full squat required, ball must hit target
Dips: upper arm must be parallel to the floor (at minimum) in the bottom position, arms lock out in full extension at the top
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