“Clock-Watcher”

August

Week 1 of 3    |    August 7, 2019

Submissions close August 14 , 2019 at 1700 PST


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Competition Workout 1

“Clock-Watcher” Competition Workout Description

Competitors will need a stopwatch timer that counts upwards to 10:00. A jump rope, pull-up station and barbell with extra weights loaded to the weight of your choosing for this workout. This workout has a 10 minute time frame where movements are completed at specific time frames.

Following the list below, competitors will perform as many repetitions as possible of each movement, or as much weight as possible for the thruster movement in the designated time frames:

The Advanced divisions will perform the following:

From 0:00 to 1:00 Max Repetitions: Double-Unders
From 1:00 to 3:00 Max Repetitions: Pull-Ups
From 3:00 to 7:00
Max Weight: 5 Rep Max Thruster*
From 7:00 to 9:00
Max Repetitions: Pull-Ups
From 9:00 to 10:00
Max Repetitions: Double-Unders

 

The Intermediate divisions will perform the following:

From 0:00 to 1:00 Max Repetitions: Single-Unders
From 1:00 to 3:00
Max Repetitions: Jumping Pull-Ups
From 3:00 to 7:00
Max Weight: 3 Rep Max Thruster*
From 7:00 to 9:00
Max Repetitions: Jumping Pull-Ups
From 9:00 to 10:00
Max Repetitions: Single-Unders

*In the event of a tie score, the weight achieved on the set of Thrusters will be the tie breaker.

The competitor must use clips or collars on their barbell. It will be helpful to have a clock timer or friend that announces different intervals in order to help keep you on track.

Please note: Advanced Division must perform a 5 Rep Max Thruster and the Intermediate Division completes a 3 Rep Max Thruster.

The Thruster repetitions must be unbroken. Any repetitions of any movement that are completed outside of the designated time frames will not be counted. Weight on the Thrusters will be scored in ‘lbs’, and must be in whole numbers, no fractions.


Movement Standards

Double Unders

A Double Under is a movement requiring a jump rope where the competitor holds said jump rope with a handle in each hand. The competitor will then spin the jump rope around while jumping and be required to have the jump rope pass under their feet twice while remaining in air. Each time the competitor jumps the rope must pass under their feet twice. Common faults for Double Unders that may result in a non-counted repetition may include: failing to pass the rope under their feet twice during a jump; tripping or stepping on the rope halting its progress; or if the rope only passes under the competitor’s feet once before their feet return to the ground.

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Jumping Pull Up

A Jumping Pull Up will require the competitor to select a pull up bar that is 6 inches or greater from the top of their head when standing upright, feet together, 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.

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Pull-Up

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.

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Single Unders

A Single Under is a movement requiring a jump rope where the competitor holds said jump rope with a handle in each hand. The competitor will then spin the jump rope around while jumping and be required to have the jump rope pass under their feet once while remaining in air. Each time the competitor jumps the rope must pass under their feet once.

Common faults for Single Unders that may result in a non-counted repetition may include: failing to pass the rope under their feet once during a jump; tripping or stepping on the rope halting its progress; or if the rope only passes under the competitor’s feet more than once before their feet return to the ground.

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Thruster

The thruster starts with the loaded barbell on the ground and the competitor bringing it to a front rack position. From the front rack position the competitor will complete a front squat and, without pause, immediately followed by a press overhead. In order for a rep to be counted the competitor must clearly reach full depth in their squat (with hip crease beneath knees) followed by a full lockout with the bar pressed, and stabilized overhead.

Common faults that may count as a non-counted rep include: not reaching full depth on the squat portion of the movement; elbows remaining bent during the press, not reaching full lock-out; the barbell being viewed as in front of the body at the height of the press, as opposed to being clearly over-head and stabilized. At no time will the barbell be allowed to be racked, if repetitions are not continuous then every time the athlete starts a new set the barbell must be picked up from the ground.


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 jump rope, pull-up station and barbell with clips, loaded to the weight of your choosing for “Clock-Watcher.”

A 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 support@constantcompetitor.com prior to attempting this workout to ensure all required standards are met.