Week 3 of 4 | January 15th, 2020
Score submissions open January 15th at 5PM PST, and close January 22th at 5PM PST
Competition Workout 3
For Time (8:00 Time Cap):
20 Shoulder to Overhead
20m (66 ft) Handstand Walk
Men: 155 lb (70 kg) Barbell
Women: 105 lb (47 kg) Barbell
Handstand Walk to be completed in 11 sections of 6 ft (1.8 m) increments. See Workout Instructions for full details!
**Advanced/Rx Competitors: If you are unable to perform Handstand Walk you may complete 40m (132 ft) of Bear Crawl. If substituting Bear Crawl please indicate your score as Scaled in the submission form.**
Bear Crawl to be completed in 22 sections of 1.8m (6 ft) increments
*Please note: with Bear Crawl, the repetition is not completed until the feet come across the distance marker. So, if you turn around before your feet have crossed the marker you are at risk of your score being penalized. Similarly, for Handstand Walk: both hands must cross the distance marker before coming out of position for a repetition to count.*
For Time (8:00 Time Cap):
20 Shoulder to Overhead
40m (132 ft) Bear Crawl
Men: 105 lb (47 kg) Barbell
Women: 75 lb (34 kg) Barbell
Bear Crawl to be completed in 22 sections of 1.8m (6 ft) increments. See Workout Instructions for full details!
*Please note: with Bear Crawl, the repetition is not completed until the feet come across the distance marker. So, if you turn around before your feet have crossed the marker you are at risk of your score being penalized.*
The workout begins with a stopwatch timer counting up to 8:00, and the competitor completing 20 Shoulder to Overhead at their prescribed weight. After completing the Shoulder to Overheads the competitor will then complete 20m (66 ft) of Handstand Walk (Rx) or 40m (132 ft) of Bear Crawl (Rx & Scaled).
**Rx Competitors: If you are unable to perform Handstand Walk you may complete 40m of Bear Crawl, please indicate your score as Scaled in the submission form.**
Handstand Walk/Bear Crawl:
Competitors can prepare a distance of two to four 1.8m (6 ft) increments. This means you can set up a length of 3.6m (12 ft), 5.4m (18 ft), or 7.2m (24 ft) with a marker that indicates every 1.8m (6 ft) increment.
Each increment of 1.8 ft (6 ft) counts as a repetition. If you come out of position during a 6 ft increment then you must walk back to the last marker and re-start the Handstand Walk or Bear Crawl.
If you are performing Bear Crawl instead of Handstand Walk you must double the distances listed above to 40m (132 ft).
Regardless of whatever distance you are able to set up in your workout space, you must pass through 11 sections of 1.8m (6 ft) for Handstand Walk OR 22 sections of 1.8m (6 ft) in order to accumulate 40m (132 ft) for Bear Crawl.
If unable to complete the workout under the 8:00 time cap, your score will be the amount of completed repetitions. There are a total of 31 repetitions in this workout: 20 Shoulder to Overhead are one repetition each. Every section of 1.8m (6ft) Handstand Walk Counts as one repetitions (11 sections = 11 repetitions). Every two sections of 1.8m (6 ft) Bear Crawl counts as one repetition (22 sections = 11 repetitions).
The tie break score is the time when all 20 Shoulder to Overhead are completed.
If 5 or less incomplete repetitions are judged, 10 seconds will be added towards your score up to 5 miscounted repetitions. For example, if a competitor counts incorrectly, failing to complete all of the 20 Shoulder to Overheads they will be penalized 10 seconds for each miscounted repetition.
If greater than 5 incomplete repetitions are judged, 15 seconds will be added to your score after the 5th penalty. For example, the competitor makes 10 errors with the repetition scheme while performing the workout they have 50 seconds added for the first 5 errors, and then another 1 minute 15 seconds for the 6th through 10th error.
If equipment weight or measurement is not shown during the video the score is subject to rejection.
If any equipment is not clearly in frame of the video throughout the workout then the score is subject to a 10-25% penalty or score rejection as determined by the discretion of Constant Competitor.
If a penalty correction makes a score greater than the 8:00 Time Cap the completed amount of repetitions will be penalized appropriately.
These aforementioned penalties count for bad repetitions that don't meet the movement standards as well as blatantly missed repetitions.
The Bear Crawl begins with the competitors hands and feet on the ground with their hips raised to a level higher than their shoulders, and hands behind the starting distance marker. The competitor must maintain a this position while crawling through the next or all distance markers. A repetition is counted once both feet pass a distance marker while the competitor maintains the aforementioned position. The competitor may not come out of this position OR turn around to begin another distance of crawling until their feet have passed the required distance marker.
Common faults that may result in a non-counted repetition for Bear Crawl may Include: not maintaining their hips above their shoulders; if the competitor does not begin a repetition with their hands behind a distance marker; if the position is not maintained until the feet pass through a distance marker.
The Handstand Walk begins with the competitor kicking up into a handstand with hands behind the starting distance marker. The competitor must maintain a handstand and walk through the next, or all distance markers. A repetition is counted once both hands pass a distance marker while the competitor maintains a stable handstand position.
Common faults that may result in a non-counted repetition for Handstand Walk may Include: not achieving a handstand position before attempting to walk forward (both hands are not on the ground before moving); if the handstand position is not maintained between distance markers; if the handstand position is not maintained and stable while crossing a distance marker.
The Jerk / Shoulder to Overhead may be completed with Dumbbell(s) or Barbell as specified by the workout. In order to complete a repetition the competitor must first bring their implement(s) from the ground 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
If video recording the workout: The competitor should film at a side angle for the barbell movement. Furthermore, the competitor must film at an angle where the Handstand Walk/Bear Crawl distances can easily be visualized as meeting the specified distance increments and 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 in this video requires a barbell loaded to the required weight, and an area of 12, 18, or 24 feet sectioned into 6' (1.8m) increments. A timer that is counting upwards to 8:00 must be visible at all times throughout for the 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 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 email@example.com prior to attempting this workout to ensure all required standards are met.