2019 May 15 | Submissions close 2019 May 22 at 1700 PST
“Core Meltdown” Competition Workout Description
Competitors will need a Barbell loaded to their required weight, and an ab mat if they prefer for sit-ups. Once ready, the competitor will begin a 15 minute timer and must complete as many rounds and repetitions as possible within that time frame.
Each completed round consists of 150 Repetitions, and a competitors score is the total amount of repetitions completed.
Advanced Men will use a barbell loaded to 95 lbs, and Advanced Women 65 lbs. Intermediate Men will use a barbell loaded to 65 lbs, and Intermediate Women 45 lbs.
Completion of one round = 150; 2 rounds = 300; 3 rounds = 450, etc.
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.
The Overhead Squat begins with the barbell locked (pressed) out in the overhead position with the competitor’s hips and legs also locked out in extension. The competitor may reach the overhead, locked out position from a variety of manner unless otherwise specified by the specific competition workout; options for reaching lockout may include: snatch, or clean and jerk the weight overhead, any shoulder to overhead movement initiated whether starting from another barbell movement or from a weightlifting rack. To complete a repetition of an overhead squat the competitor must maintain the barbell overhead while reaching squat depth (hip crease below parallel) and continuing back to a standing position with hips, legs at extension with the barbell pressed overhead demonstrating control. The competitor must start the movement with the barbell pressed overhead, and hips and legs at full extension unless otherwise stated.
Common faults that may result in a non-counted repetition for Overhead Squat may Include: not utilizing the correct starting position as decided by the specific competition workout ruling; failing to demonstrate control of the barbell overhead at the end of a repetition; 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.
The Sit Up will require the competitor to maintain their feet and buttock on the ground. A repetition begins with the competitors shoulders contacting the ground, and in order to achieve this position the competitor must touch their hands to the floor above their head. Next, the competitor will “sit up” to an upright position, and in order to achieve this position the competitor will be required to touch their hands to their shoelaces. A competitor may choose to utilize an ab-mat if they prefer.
Common faults that may result in a non-counted repetition for a Sit Up may include: failing to start a repetition with their shoulders contacting the floor (Hands touching the floor above their head); failing to finish a repetition sitting in an upright position (hands touching the standard shoelace area on the front of their feet).
The Sumo-Deadlift High-Pull will require the competitor to have a grip narrower than their feet/knees at the beginning of a repetition, therefore a wider stance is necessary. Each repetition will begin with the implement (barbell, kettlebell, etc.) resting on the floor. A repetition will be completed when the grip established on the implement reaches the armpit or higher of the competitor. Furthermore, the competitors legs and hips must also reach full extension when the implement reaches the armpit or higher of the competitor.
Common faults that may result in a non-counted repetition for a Sumo-Deadlift High-Pull may include: failing to start a repetition with the implement contacting the floor; failing to bring the gripped area of the implement to the armpit level or higher of the competitor; failing to extend legs and hips at the completion of the movement.
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 these videos will require a Barbell loaded to the required weight per the competitors division, and an Ab Mat if the competitor prefers to use one for sit-ups. A timer that is counting up or down to/from 15:00 must be visible at all times. It is recommended to utilize an application (such as WeTime) that has a built-in timer on the video interface. The video 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.