Clock Cleaner & Alternate Ending

January Competition

Week 4 of 4    |    January 22nd, 2020

Score submissions open January 22nd at 5PM PST, and close January 29th at 5PM PST

Competition Workout 4

"Clock Cleaner"

Rx

In 8:00 For Weight; Every Minute on the Minute complete:

Minute 1: 3 Squat Cleans at first weight
Minute 2: 2 Squat Cleans at second weight
Minute 3: 2 Squat Cleans at third weight
Minutes 4 to 8: Find 1RM Squat Clean

*Follow the weight increments listed in the Workout Instructions

Scaled

In 8:00 For Weight; Every Minute on the Minute complete:

Minute 1: 3 Cleans at first weight
Minute 2: 2 Cleans at second weight
Minute 3: 2 Cleans at third weight
MInutes 4 to 8: Find 1RM Clean

*Follow the weight increments listed in the Workout Instructions

Workout Description:

Rx Men:
Minute 1: 135 lbs (60 kg)
Minute 2: 155 lbs (70 kg)
Minute 3: 185 lbs (80 kg)
Minutes 4-8: Competitor chooses weight

Rx Women:
Minute 1: 95 lbs (45 kg)
Minute 2: 105 lbs (50 kg)
Minute 3: 125 lbs (60 kg)
Minutes 4-8: Competitor chooses weight

Scaled Men:
Minute 1: 95 lbs (45 kg)
Minute 2: 105 lbs (50 kg)
Minute 3: 125 lbs (60 kg)
Minutes 4-8: Competitor chooses weight

Scaled Women:
Minute 1: 65 lbs (30 kg)
Minute 2: 75 lbs (35 kg)
Minute 3: 85 lbs (40 kg)
Minutes 4-8: Competitor chooses weight

The workout begins with a stopwatch timer counting up to 8:00 OR 8 rounds of 1 Minute increments. The competitor has the 1 minute increment to complete the Clean at the prescribed weight for their division. Once Minute 4-8 is reached the competitor begins to choose their own weight.

If the competitor is unable to complete the lift within the designated minute time frame then the workout is over and they may not move on to another minute increment. The score for this workout is the heaviest successful lift.

Weights must increase each new minute increment by a minimum of 1+ lb during minutes 4-8. You may load your barbell prior to the next minute interval but cannot attempt the lift until the designated time. If unable to complete a lift you may not advance to the next minute and your last successful lift if your score.

Competitors may only attempt one weight per minute. Once a lift is successful you may load the barbell for your next minute, but you may not attempt the weight until the designated increment of time. A lift will not be counted if it is lifted outside of the designated time frame.

The last attempt is during the 8th one-minute increment. Therefore, during the final minute you may not load the barbell to multiple weight attempts.

Each minute the weight must increase. Clips or Collars must be used or a lift will NOT be counted.

Rx division competitors MUST perform squat cleans, Scaled competitors may choose to perform squat cleans or power cleans.

If you are unable to complete Minutes 1, 2 or 3 your score will be the heaviest of those lifts, even if only able to have lifted it successfully for one repetition.

Tie Breaker:

There is no tie break score in this workout.

Score Penalties:

Rx: if the competitor fails to reach squat depts on their clean the lift will NOT be counted, and their last successful lift will be their score. If none of the competitors lifts meet squat depth with their cleans the competitors score will be reduced to "0".

All Divisions: if lifts do not meet the movement standards then the last successful lift will be the competitors score. If none of the competitors lifts meet movement standards then the competitors score will be reduced to "0".

These aforementioned penalties count for bad repetitions that don't meet the movement standards as well as blatantly missed repetitions.

If equipment weight or measurement is not shown during the video the score is subject to invalidation.

If any equipment is not clearly in frame of the video throughout the workout then the score is subject to a percentage based penalty OR rejection as determined by the discretion of Constant Competitor.

Competition Workout 5

"Alternate Ending"

Rx

In 8:00 As Many Repetitions as Possible of:

16 Alternating Dumbbell Snatches
8 Chest to Bar Pull-Ups
16 Alternating Box Step-Ups with Dumbbell
8 Chest to Bar Pull-Ups

Men: 50 lb (22.5 kg) Dumbbell, 24" Box
Women: 35 lb (15 kg) Dumbbell, 20" Box

Scaled

In 8:00 As Many Repetitions as Possible of:

16 Alternating Dumbbell Snatches
8 Pull-Ups (or 16 Jumping Pull-Ups)
16 Alternating Box Step-Ups with Dumbbell
8 Pull-Ups (or 16 Jumping Pull-Ups)

Men: 35 lb (15 kg) Dumbbell, 24" Box
Women: 20 lb (10 kg) Dumbbell, 20" Box

Workout Description:

The workout begins with a stopwatch timer counting up to 8:00, and the competitor working through the sequence of movements as listed above.

The Dumbbell Snatches must alternate hands each repetition, 8 repetitions each arm alternating to a total of 16 per round. Likewise, the Box Step-Ups must alternate which leg steps up onto the box either in sets of 8, or alternate each repetition.

The competitor will complete as many round and repetitions as possible until the time limit is reached. The score is the total amount of repetitions.

There are 48 repetitions per round.

Scaled Competitors: may choose between 8 Pull-Ups or 16 Jumping Pull-Ups. 2 Jumping Pull-Ups must be completed to count as 1 repetition towards your score, for example: 9 Jumping Pull-Ups count as only 4 Repetitions.

Rounds Completed Repetitions Completed
1 48
2 96
3 144
4 192
5 240

Tie Breaker:

The tie break score is the time of your last fully completed round.

Score Penalties:

If 10 or less incomplete repetitions are judged, 1 repetition will be deducted from your score up to 10 miscounted repetitions. For example, if a competitor counts incorrectly, failing to complete all 16 Alternating Dumbbell Snatches before moving on to Pull-Ups, they will be penalized 1 repetition for each miscounted repetition.

If greater than 10 incomplete repetitions are judged, a 2 repetition penalty will be deducted from your score after the 10th deduction penalty. For example, the competitor makes 15 errors with the repetition scheme while performing the workout they will be deducted 10 repetitions for the first 10 errors, and then another 10 for the 11th through 15th error.

These aforementioned penalties count for bad repetitions that don't meet the movement standards as well as blatantly missed repetitions.

If equipment weight or measurement is not shown during the video the score is subject to invalidation.

If any equipment is not clearly in frame of the video throughout the workout then the score is subject to a percentage based penalty OR rejection as determined by the discretion of Constant Competitor.

Movement Standards

Competitors may hold the single dumbbell however they like for Box Step-Up with Dumbbell, and must hold it throughout each repetition. Each repetition begins with the competitor standing on the floor facing the box, holding the dumbbell as they prefer. The repetition will be counted as completed when both feet reach the top of the box together with the competitors legs, and hips at extension (standing up straight on top of the box).

Common faults for Box Step-Up with Dumbbell that may result in a non-counted repetition may include: if the competitor fails to extend hips and legs while on top of the box with both feet; if the competitor does not split the repetitions evenly by alternating stepping up with right and left legs; if the competitor begins to step down prior to completing the rep and thereby not reaching extension at the top of the box.

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 Clean is a barbell movement requiring the competitor to bring the bar from the ground to a front rack position, with the legs at full extension while the elbows reach a point in front of the barbell. The barbell must start on the ground for each repetition, and the competitor can achieve a front rack position by catching the load in either a power (partial squat), or full squat movement. A repetition will be counted once the barbell reaches the position described and is stable.

Common faults that may result in a non-counted rep include: pausing at the hips (hang position) before performing the ‘clean’ portion of the movement; the weight not clearly stabilized in the front-rack position; and finally, hips or knees are not clearly locked out when the weight is received in the front rack at the completion of the movement.

The Dumbbell Snatch will consist of the competitor moving a single dumbbell from the ground to over their head in a single, continuous movement. The completion of the repetition will be counted when the competitor’s legs, hips, and arms are at full extension with the dumbbell clearly stabilized above their head. The competitor may switch hands as the dumbbell descends towards the ground, but only when the dumbbell is below eye-level. Each repetition must start with the dumbbell fully in contact with the ground. Unless specified otherwise each repetition must alternate arms.

Common faults that may result in a non-counted repetition may include: the competitor did not fully extend either their legs, hips, and/or arms; the dumbbell does not fully contact the ground prior to initiating a repetition, (i.e. if only one head of the dumbbell touches the ground a repetition will not be counted); the competitor does not show stabilization of the dumbbell overhead at the completion of the repetition; if the movement is non-continuous, i.e. if the dumbbell is brought to the shoulder and then pressed overhead.

A Jumping Pull Up will require the competitor to select a pull up bar that is at wrist height while standing tall with feet together and arms and legs and hips extended. 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

Clock Cleaner and Alternate Ending: If video recording the workout: The competitor should film at a side angle. Furthermore, the competitor must film at an angle where the Cleans can be seen to meet the movement 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 any numeric values so the specific weight and measurement can be clearly viewed.

The athlete and any implements, which for "Clock Cleaner" requires a barbell loaded to the required weight, and for "Alternate Ending" the required Dumbbell, plyometric box, and Pull-Up Bar. A timer that is counting upwards to 8:00 must be visible at all times throughout both workouts.

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 the required implement(s) 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.