“Capsize” & “Play Dead”

August

Week 3 of 3    |    August 21, 2019

Submissions close August 28 , 2019 at 1700 PST


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“Capsize” and “Play Dead” are two separate workouts, and may be completed at separate times and/or in the order the competitor chooses. However, both scores are due by August 28th at 5pm PST.

Competition Workout 4

“Capsize”

Competitors will need a stopwatch timer that counts upwards, this workout has a 12:00 time cap. Competitors will need a Concept2 Rower, and a wall they are able to do Handstand Push-Ups against. Intermediate competitors will need the Concept2 Rower and a pair of dumbbells for their division, Men 35 lb Dumbbells, Women 20 lb Dumbbells.

“Capsize” (Advanced)
5 Rounds For Time (12:00 Time Cap):

15/10 Calories Row
15 Handstand Push-Ups

“Capsize” (Intermediate)
5 Rounds For Time (12:00 Time Cap):

15/10 Calories Row
15 Dumbbell Push Press

For “Capsize” each round of work consists of 15 calories for the Men, and 10 calories for Women on the Rower, followed by 15 Handstand Push-Ups, or 15 Dumbbell Push Press, depending on the competitors division.

Your score is the time of completion. If unable to finish under the 12:00 time cap, your score will be 1 second per incomplete repetition added to the time cap time. For instance, if you completed four rounds, but had 12 unfinished repetitions in the final round, your score will be calculated as 12:12. Our scoring form will assist you in calculating your score when ready to submit.


Competition Workout 5

“Play Dead”

Competitors will need a barbell loaded to the their divisions requirements for this workout and a stopwatch timer counting upwards, this workout has an 8:00 Cap.

“Play Dead”
For Time (8:00 Time Cap):

40 Deadlift
30 Lateral Bar-Over Burpee
20 Shoulder to Overhead

Advanced 155/105 | Intermediate 105/75

Barbells must have clips or collars.

Your score is the time of completion. If unable to finish under the time cap, your score will be 1 second per incomplete repetition added to the time cap time. For instance, if you completed all of the deadlifts and burpees, but have 8 incomplete Shoulder to Overhead when the clock reaches the 8:00 time cap, your score will be calculated as 8:08. Our scoring form will assist you in calculating your score when ready to submit.


Movement Standards

Deadlift

The Deadlift starts with a loaded barbell resting on the ground. The competitor’s feet must be hip-width apart, hands gripping the barbell outside their knees. The competitor will lift the weight from the ground, extending their hips and legs, with the shoulders back, behind the barbell (as opposed to slouched, in front of the barbell). If performing consecutive repetitions the competitor may not forcefully return the barbell to the ground as to “bounce” the weight into the start of the next repetition.

Common faults that may result in a non-counted repetition for Deadlift include: not reaching full extension of hips and legs; not extending to achieve shoulders behind the barbell; bouncing the barbell into a consecutive repetition; or establishing a foot placement wider than the competitors grip; or placing the arms and feet in any way other than required.


Handstand Push-Ups

The Handstand Push-Up begins with the Competitor achieving a handstand position against the wall with their hands within a 3′ wide and 2′ deep box. The Competitor’s back and buttocks are not allowed to touch wall at the beginning or end of a repetition. The competitor must then lower their head to the ground and then press out back to the handstand position which they started at. The competitor’s hands must remain inside the 3′ x 2′ box the entire time with the exception of the finger tips. Furthermore, the competitors legs must be at full extension at the beginning and end of each repetition, with only the heels touching the wall, and legs shoulder width apart.

Common faults that may result in a non-counted repetition for Handstand Push-Ups may include: Not maintaining hands within the 3′ x 2′ box throughout the movement; if the competitors back or buttocks touch the wall at the beginning or end of a repetition; if the competitor’s head doesn’t touch the ground when lowering themselves during the repetition; if the arms or legs fail to reach extension at the beginning and end of each repetition; if the legs are greater than shoulder width apart at the conclusion of a repetition.


Lateral Bar-Over Burpee

A Lateral Bar-Over Burpee begins with the competitor perpendicular to 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 laterally 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 Lateral Bar-Over Burpee may include: failing to contact the hips and chest to the ground during the push-up portion of the burpee; if the competitor jumps perpendicularly over the barbell instead of laterally; 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.


Row

The rower used must be a Concept 2 brand Rowing Erg. The competitor must remain seated the entire duration of the row and may not leave the rower until the specific meter count, or calorie count is completed.

Common faults that may result in a non-counted repetition for rowing may include: using a brand of rower other than Concept 2 brand Rowing Erg; not remaining seated until completion of required work; manipulating the monitor at any point while rowing.


Shoulder to Overhead / Push Press

The Shoulder to Overhead / Push Press may be completed with Dumbbell(s) or Barbell. In order to complete a repetition of a Push Press the competitor must first bring their implement(s) to the front rack position. From here, the competitor may use their legs to generate force to help press their implement(s) above their head. A completed repetition requires that the competitors arm(s) and legs and hips are at full extension with the implement(s) locked out over the crown of their head.

Common faults that may result in a non-counted repetition include: not starting a repetition from the front-rack position; not bringing legs, hips to full extension; not locking the implement(s) above the crown of their head to conclude a repetition.


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 Concept2 Rower and wall for handstand push-ups (or dumbbells [intermediate]) for “Capsize,” and a barbell loaded to the required weight for “Play Dead.” A timer that is counting up to the specific time interval must be visible at all times throughout for each specific workout. 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 support@constantcompetitor.com prior to attempting this workout to ensure all required standards are met.