“Leggnog 1 & 2”

December

Week 2 of 3    |    December 11th, 2019

Score submissions open December 11th at 5PM PST, and close December 18th, 2019 at 5PM PST

Competition Workout 3 & 4

"Leggnog 1 & 2"

Advanced/Rx Divisions

In a 14:00 Time Frame:
"Leggnog 1"
from 0:00 to 6:00
As Many Repetitions as Possible of:

12 Overhead Squats
9 Bar Facing Burpees
6 Bar Muscle-Ups

then

"Leggnog 2"
from 6:00 to 14:00
For as Heavy as Possible:

1 Overhead Squat

Men: 95 lbs (43 kg) | Women: 65 LBS (29 kg)

Intermediate/Scaled Divisions

In a 14:00 Time Frame:
"Leggnog 1"
from 0:00 to 6:00
As Many Repetitions as Possible of:

12 Overhead Squats
9 Bar Facing Burpees
6 Pull-Ups

then

"Leggnog 2"
from 6:00 to 14:00
For as Heavy as Possible:

1 Overhead Squat

Men: 65 lbs (29 kg) | Women: 45 LBS (20 kg)

Description:
"Leggnog" starts with a running clock up to 14:00. For the first 6:00, it is "Leggnog 1," as many repetitions as possible of 12 Overhead Squats, 9 Bar-Facing Burpees, and 6 Bar Muscle Ups*. After reaching the 6:00 mark, "Leggnog 2" begins and competitors will have the remaining time up until 14:00 to find their heaviest 1 rep max Overhead Squat.

During "Leggnog 1" the barbell must rest on the floor when not in use, however during "Leggnog 2" the competitor may use a rack.

*Intermediate/Scaled Division will substitute Pull Ups instead of Bar Muscle-Ups. If an Intermediate/Scaled Competitor is unable to perform Pull Ups they may complete Jumping Pull-Ups instead at a 2:1 ratio (12 Jumping Pull Ups each round). Competitors must complete 2 Jumping Pull-Ups in order to count 1 repetition. This means that completing 9 Jumping Pull-Ups will only count as 4 repetitions, not 4.5 repetitions.

Scoring:
There are two scores in this workout.

Leggnog 1: Total amount of repetitions completed once the 6:00 mark is reached. Each round consists of 27 repetitions.

Leggnog 2: Heaviest weight achieved in completing a single repetition of Overhead Squat. Competitors may use fractional plates so long as the weight adds up to a whole number in pounds (no rounding up, and no half or 1/4 lb scores, etc.).

Tie Breaker:
Leggnog 1: Time of completion of last round.

Penalties/Scoring Adjustments:
If 10 or less incomplete repetitions are judged, 2 seconds will be penalized towards your score up to 10 miscounted repetitions. For example, if a competitor counts incorrectly, failing to complete the required work: 10 Overhead Squats and begins the Bar-Facing Burpees they will be penalized by 1 repetition for each miscounted repetition.

If greater than 10 incomplete repetitions are judged, a 2 repetition deduction will be removed from your score after the 10th deduction penalty. For example, the competitor makes 15 total errors with the repetition scheme while performing the workout they will be penalized 10 repetitions for the first 10 errors, and then 10 repetitions for the 11th through 15th error. In this example the penalty will be to deduct 20 repetitions from a competitors score.

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


 

Movement Standards

Bar-Facing Burpee

A Bar-Facing Burpee begins with the competitor facing 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 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 over the barbell, both feet must leave the ground simultaneously. Competitors may choose to lunge-step into and out of the push up portion of the burpee. Intermediate/Scaled Competitors 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 Bar-Facing Burpee may include: not facing the bar while performing the burpee and/or when initiating the jump-over; failing to contact the hips and chest to the ground during the push-up portion of the burpee; if the competitor jumps laterally over the barbell instead of perpendicularly; if the competitors feet don’t leave the ground simultaneously when jumping.

Bar Muscle-Up

The Bar Muscle-Up is a gymnastic movement with the competitor starting at a hang with their feet unable to reach the floor with arms extended. The completion of the movement will have the competitor bringing themselves to a stable position above the pull-up bar with elbows fully extended (pressed). At the beginning of a repetition the competitor’s feet must reach behind the vertical plane created by the pull up bar. At the completion of the movement the competitor’s shoulders must pass through the vertical plane of the pull up bar. The competitor may use whatever form they wish in order to achieve the completion of the movement except for the "glide kip" where the feet or knees raise above the horizontal plane created by the pull up bar as the athlete is completing the pulling motion.

Common faults that may result in a non-counted rep include: repetition beginning with elbow bend; not pressing out at the top of the movement (having elbow bend); using glide kip where the feet come above the horizontal plane during the pulling motion; feet not coming behind the vertical plane of the pull up bar at the beginning of the movement; shoulders not crossing the vertical plane of the pull up bar at the completion of the movement.

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.

Overhead Squat

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. A competitor may begin the first repetition in a set with a squat snatch, or squat jerk, as long as control and other movement standards are met.

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 description; 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.

Pull-Up

Pull Ups are a gymnastic movement requiring the competitor to begin each repetition at a full extension hang from a bar with arms extended, 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

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 weight specific to their division and a pull-up bar. The competitor should have any additional weight already in frame for "Leggnog 2." A timer that is counting upwards to 14:00 or a sequence of timers that first count to 6:00 and then immediately after counts 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 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.