“Mistletoe” & “Nutcracker”

December

Week 1 of 3    |    December 4th, 2019

Score submissions open December 4th at 5PM PST, and close December 11th, 2019 at 5PM PST

Competition Workout 1

"Mistletoe"

Advanced/Rx Divisions

For Time (10:00 Time Cap):
12 - 25 - 19

Hang Power Cleans
Toes to Rings

Men: 115 lb Barbell | Women: 80 lb Barbell

Intermediate/Scaled Divisions

For Time (10:00 Time Cap):
12 - 25 - 19

Hang Power Cleans
Hanging Knee Raises from Rings

Men: 75 lb Barbell | Women: 55 lb Barbell

"Mistletoe" starts with 12 repetitions of Hang Power Cleans followed by Toes to Rings (or Hanging Knee Raises from Rings for Scaled / Intermediate), then 25 of each movement, and finally 19 repetitions of each movement. The workout is over after completion of the final Toes to Ring (or Knee Raise) or if the Competitor reaches the 10:00 Time Cap.

**Please note: if you do not have rings available, then you may complete the workout by doing Toes to Bar (Advanced/Rx) or Knee Raises (Intermediate/Scaled). For both divisions, doing either Toes to Bar or Knee Raises: you must add 3 repetitions for these hanging movements each round (15 the first round, 28 the second, 22 the third round). This repetition increase does not apply to Hang Power Cleans. If you complete the workout with a hanging movement from a bar and there are rings clearly seen in your video submission you are subject to a 30 second penalty.**


Score Penalties:

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 Toes to Rings on the first round and begins the next round of Hang Power Cleans they will be penalized by adding 2 seconds each miscounted repetition.

If greater than 10 incomplete repetitions are judged, a 4 second penalty will be added to 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 penalized 20 seconds for the first 10 errors, and then 20 additional seconds 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.


 

Competition Workout 2

"Nutcracker"

Advanced/Rx Divisions

As Many Repetitions as Possible in 8:00 of:

10 Sumo Deadlift High-Pulls
20 Box Jump-Overs
30 Russian Kettlebell Swings
40 Double UndersHang Power Cleans

Men: 70 lb Kettlebell, 24" Box | Women: 53 lb Kettlebell, 20" Box

Intermediate/Scaled Divisions

As Many Repetitions as Possible in 8:00 of:

10 Sumo Deadlift High-Pulls
20 Box Jump-Overs (may choose Step-Overs)
30 Russian Kettlebell Swings
40 Double UndersHang Power Cleans

Men: 53 lb Kettlebell, 24" Box | Women: 35 lb Kettlebell, 20" Box

"Nutcracker" follows the sequence of 10 Sumo Deadlift High-Pulls, 20 Box Jump-Overs, 30 Russian Kettlebell Swings, and 40 Double Unders. Competitors will repeat this order of movements until the time of 8:00 expires. The workout is over after 8:00 and the competitors score is the amount of repetitions completed. There is a tie-breaker in the event two or more people have the same score. The tie-breaker is the time at which you completed the most recent round.


Score Penalties:

If 10 or less incomplete repetitions are judged, 1 repetition will be penalized towards your score up to 10 miscounted repetitions. For example, if a competitor counts incorrectly, failing to complete the required work: 18 Box Jump Overs then moves on to the Russian Kettlebell Swings they will be penalized 2 repetitions, 1 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.


Good Luck, and Have Fun!

Movement Standards

Box Jump-Over

A Box Jump-Over repetition is counted when a competitor jumps off the ground with both feet simultaneously to the top of the plyometric box and then returns both feet to the ground on opposite side of the plyometric box. A competitor may choose to completely jump over the box without having to make contact on top of the box at all. The competitor may choose to face the box or jump laterally (sideways). Once on top of the plyometric box the competitor may choose to jump or step down to the opposite side in order to complete a repetition.

Box Step-Over

Box Step-Over – For Intermediate Divisions the competitor may choose to step up on top of the box rather than jumping. If the competitor decides to step up, then they may alternate feet as they choose and are not required to have both feet leave the ground simultaneously. The repetition will still only be counted as completed when both feet reach the ground together on the opposite side of the plyometric box from which they started. If the competitor begins stepping up on the box before both feet have reached the ground the repetition will not be counted.

Common faults for Box Jump-Over or Box Step-Over that may result in a non-counted repetition may include: a competitor may not jump diagonally over a corner of the box, thereby taking a much shorter route; if the competitor leaps with one foot leading the other (both feet don’t leave the ground simultaneously); both feet don’t completely reach the ground prior to the competitor starting the next repetition.

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.

Hang Clean

The Hang Clean will begin with a barbell loaded to the required weight. The competitor will start the movement by first deadlifting the barbell, standing the weight up and reaching full leg and hip extension, and shoulders behind the barbell. After achieving a deadlift, the competitor may lower the bar to any point above knee level and begin initiating “hang” cleans, receiving the clean in either a power, muscle, or squat variety. Completion of a repetition will be when the barbell reaches the front rack position, at the shoulder level, where the competitor’s elbows are in front of the barbell, and legs and hips are at full extension. Additionally, the competitor must demonstrate control over the movement, especially before dropping the weight at the conclusion of a set of repetitions. At the beginning of each set of repetitions the competitor must start with a deadlift as outlined above. If performing consecutive repetitions (in “unbroken” fashion) then performing the deadlift portion of the movement is not required.

Common faults that may result in a non-counted repetition for a Hang Clean may include: failing to complete a deadlift at the beginning of a set of repetitions as outlined above; failing to achieve stability in a front rack position (shoulder level) by means of either not getting their elbows in front of the barbell, not reaching full extension of legs or hips, and/or otherwise not demonstrating control of the movement.

Knee Raises ***From Rings***

The modified version of Toes to Rings for the Intermediate division is ‘Knee Raises’. A Knee Raise is a bodyweight movement starting with the competitor hanging at full extension from rings / pull-up bar with no bend in the arms, elbow, and their feet unable to reach the floor with their legs at full extension. The movement is completed when the competitor reaches their knees above the level of their hips. At the beginning of each repetition the competitor’s feet must extend behind the vertical plane of the rings /pull-up bar.

Common faults that may result in a non-counted rep include: knees not reaching a point above the hip; feet not reaching behind the aforementioned vertical plane during the extension of the hang (at the beginning of each repetition).

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.

Toes to Rings

Toes to Rings is a gymnastic movement requiring the competitor to bring both feet, simultaneously, to the rings/bar. The movement will start with the competitor at a full hang, with no elbow bend, and their feet unable to reach the floor. The movement is completed when the competitor reaches their toes, or tops of feet to the rings (pull up bar in-between their hands on the bar which they are hanging from). At the beginning of each repetition the competitor’s feet must extend behind the vertical plane of the pull-up rings/bar.

Common faults that may result in a non-counted rep include: feet not touching the rings/pull up bar at all or not together; feet not reaching behind the aforementioned vertical plane during the extension of the hang; the feet contacting the rings/pull up bar in a position wider than the grip established by the competitor.

Russian Kettlebell Swing

The Russian Kettlebell Swing begins with the competitor picking the kettlebell off the floor with both hands. The competitor must swing the kettlebell in a pendulum-like movement, clearly achieving the implement to a height of eye level or greater. The competitors arms, legs and hips must all be at extension when the implement reaches this height. Furthermore, the competitors arms must remain locked out during the entirety of the movement

Common faults that may result in a non-counted repetition for the Russian Kettlebell Swing include: failing to maintain the arms at extension, or "locked out" throughout the movement; failing to achieve the implement at eye-level or greater to complete a repetition; failing to extend the arms, legs, and hips at the completion of a repetition; failing to maintain a grip on the implement with both hands throughout the movement.

Sumo-Deadlift High-Pull

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 weight specific to their division and hanging rings or a pull-up bar if rings are not available for "Mistletoe," and the required Kettlebell, plyometric box, and jump rope for "Nutcracker." A timer that is counting up or down to the specific time interval must be visible at all times throughout for each specific 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.