Competition for July
Week 3 of 4 | July 17, 2019
Submissions close July 24, 2019 at 1700 PST
Competition Workout 4
“Break Wind” Competition Workout Description
Competitors will need a stopwatch timer that counts upwards to 10:00. A pull-up station and barbell loaded to the required weight for their division are required for this workout. This workout has a 10 minute time cap, if unable to finish the workout within the time cap the competitors score will be 10:00 + 1 second per any incomplete repetitions.
The Advanced divisions will perform Four Rounds of the following:
15 Bar-Facing Burpees
12 Chest to Bar Pull-Ups
9 Fronst Squats
Advanced Men: 155 lb Barbell | Advanced Women: 105 lb Barbell
The Intermediate divisions will perform Four Rounds of the following:
15 Bar-Facing Burpees
12 Pull-Ups (or 18 Jumping Pull-Ups*)
9 Front Squats
Intermediate Men: 105 lb Barbell | Intermediate Women: 75 lb Barbell
The competitor must use clips or collars on their barbell. For scoring purposes track the time of completion, or, if unable to finish under the 10 minute time cap keep track of completed rounds and any additional repetitions.
*For competitors in the Intermediate Division unable to finish under the time cap, competitors may only count 12 of the 18 Jumping Pull-Ups towards their score. For example, if you complete 3 Rounds + 14 out of the 18 Jumping Pull-Ups, you may only count it as 12 repetitions of Pull-Ups, and your score will be 3 Rounds + 27 (15 Bar-Facing Burpees + 12 Pull-Ups).
A Bar-Facing Burpee begins with the competitor facing their barbell. The competitor will first jump their feet back and assume a push up position, perform a push-up, proceed to jump their feet back to about their hand placement, and jump over the barbell. During the push up portion of the movement the competitor’s chest and hips must contact the ground before proceeding through the next parts of the movement. During the jump the feet must leave the ground simultaneously. Intermediate division competitors may choose to lunge-step into and out of the push up portion of the burpee and may proceed to step over the bar instead of jumping, if they prefer. A repetition is completed when the competitor reaches the opposite side of the barbell from where they began the repetition.
Common faults that may result in a non-counted repetition for a Bar-Facing Burpee may include: not facing the bar while performing the burpee and/or when initiating the jump-over; failing to contact the hips and chest to the ground during the push-up portion of the burpee; if the competitor jumps laterally over the barbell instead of perpendicularly; if the competitors feet don’t leave the ground simultaneously when jumping; (Advanced) if the competitor fails to jump back and forward into and out of the push-up portion of the burpee.
Chest to Bar Pull Ups
Chest to Bar Pull Ups are a gymnastic movement requiring the competitor to begin each repetition at a full extension hang with no elbow bend, and their feet unable to reach the floor. A repetition is completed once the competitor completes a pull up, bringing their clavicle (collar bone) or lower into contact with the pull up bar. Competitors can use strict, or any variety of kipping movement they desire to complete the work.
Common faults that may result in a non-counted rep include: not beginning a repetition with full arm extension (having an elbow bend); not clearly bringing the chest (collar bone or lower) into contact with the pull up bar.
The Front Squat begins with the barbell in the front rack position starting with the competitor’s hips and legs locked out in extension. To complete a repetition of a front squat the competitor must maintain the barbell in the front rack position while reaching squat depth (hip crease below parallel) and continuing back to a standing position with hips, legs at extension. Unless specified, a front squat repetition starts with the bar resting on the ground.
Common faults that may result in a non-counted repetition for Front Squat may Include: failing to have either hips and/or legs at full extension at the end of the movement; failing to reach squat depth during the movement.
Jumping Pull Up
A Jumping Pull Up will require the competitor to select a pull up bar that is the height of the wrist joint of the competitor when standing up straight, feet together, hips extended, with arms fully extended at shoulder width apart above their head. A competitor may utilize equipment, such as stacking plates under a pull up bar, in order to achieve this height relative to the pull up bar. Each repetition will begin with the competitor having their arms at full extension. Each repetition will end with the competitor performing a pull up motion and having their chin raise above the pull up bar. The competitor may use their legs to perform a jumping motion to assist each pull up but will still be required to lower themselves to bring their arms to full extension (hang) at the beginning of each consecutive repetition.
Common faults for a Jumping Pull Up that may result in a non-counted repetition may include: not accurately choosing the correct height of a pull up bar – whether they measure questionably with arms not at shoulder width, or legs bent while measuring, etc.; not bringing their arms to full extension at the beginning of each repetition, not reaching their chin above the bar in order to complete each repetition; or using any additional assistive device, such as a band, to help achieve a repetition.
Pull Ups are a gymnastic movement requiring the competitor to begin each repetition at a full extension hang from a bar with no elbow bend, and their feet unable to reach the floor. A repetition is completed once the competitor completes a pull up, bringing their chin clearly above the height of the pull up bar. Competitors can use strict, or any variety of kipping movement they desire to complete the work.
Common faults that may result in a non-counted rep include: not beginning a repetition with full arm extension (having an elbow bend); not clearly bringing the chin above the height of the pull up bar.
Video Submission Standards
For competitors that are submitting a video of their effort the competitor must begin the video by stating their name and the name of the competition workout(s) they are completing. Next, the competitor must show all weights and measurements, clearly demonstrating and focusing on the numeric value so the specific weight and measurement can be clearly viewed.
The athlete and any implements, which in this video will require a pull-up station and barbell, with clips, loaded specific to their division for “Break Wind.” A stopwatch timer that is counting up to 10:00 must be visible at all times throughout. It is recommended to utilize an application (such as WeTime) that has a built-in timer on the video interface. The video recording may not be edited and must be one continuous recording. It is recommended that the video recording device be mounted as opposed to having an individual moving it around and possibly causing and required implement, or the competitor to come out of the frame during the video which may render the video invalid for scoring purposes.
If any of these standards are not met the video is subject to being invalidated. An invalidated video may result in a score not qualifying for a prize, so it is crucial that these standards are met. If you have any additional questions, please contact firstname.lastname@example.org prior to attempting this workout to ensure all required standards are met.