“Pyramid Scheme”

Competition for July

Week 4 of 4    |    July 24, 2019

Submissions close July 31, 2019 at 1700 PST


Click here to Register to Compete!

Submit Score


Competition Workout 5

“Pyramid Scheme” Competition Workout Description

Competitors will need a stopwatch timer that counts upwards to 12:00. A pull-up station and barbell loaded to the required weight for their division are required for this workout. This workout has a 12 minute time cap, if unable to finish the workout within the time cap the competitors score will be 12:00 + 1 second per any incomplete repetitions. The Advanced divisions will also have a Tie-Breaker score which is the time when the first set of 9 Snatches is completed.

The Advanced divisions will perform the following:

21 Deadlifts
15 Toes to Bar
9 Power Snatches
7 Bar Muscle-Ups
9 Power Snatches

15 Toes to Bar
21 Deadlifts

Advanced Men: 135 lb Barbell | Advanced Women: 95 lb Barbell

The Intermediate divisions will perform the following:

21 Deadlifts
15 Knee Raises
9 Power Snatches
7 Burpee Pull-Ups
9 Power Snatches
15 Knee Raises
21 Deadlift
s

Intermediate Men: 95 lb Barbell | Intermediate Women: 65 lb Barbell

The competitor must use clips or collars on their barbell. For scoring purposes track the time of completion, or, if unable to finish under the 12 minute time cap keep track of completed repetitions.


Submit Score

Movement Standards

 

Bar Muscle-Up

The Bar Muscle-Up is a gymnastic movement with the competitor starting at a full hang with their feet unable to reach the floor and 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.

Burpee Pull-Up

A repetition for a Burpee Pull-Up consists or the Competitor completing a burpee followed by a jumping pull up. The Competitor will need a pull up bar that is 6 inches or greater from the top of their head when standing upright. To begin the competitor will go from a standing position to the ground, touching their chest and hips to the floor, then return to a standing position. After standing up from the burpee the competitor will perform a jumping pull-up. The Competitor’s chin must clearly rise above the pull-up bar for a repetition to count.

Common faults for a Burpee Pull-Up that may result in a non-counted repetition may include: not touching chest and/or hips to the ground during the burpee portion of the movement; failing to bring the chin above the bar during the pull-up portion of the movement.

Deadlift

The Deadlift starts with a loaded barbell resting on the ground. The competitor’s feet must be hip-width apart, hands gripping the barbell outside their knees. The competitor will lift the weight from the ground, extending their hips and legs, with the shoulders back, behind the barbell (as opposed to slouched, in front of the barbell). If performing consecutive repetitions the competitor may not forcefully return the barbell to the ground as to “bounce” the weight into the start of the next repetition.

Common faults that may result in a non-counted repetition for Deadlift include: not reaching full extension of hips and legs; not extending to achieve shoulders behind the barbell; bouncing the barbell into a consecutive repetition; or establishing a foot placement wider than the competitors grip; or placing the arms and feet in any way other than required.

Knee Raises

The modified version of Toes to Bar for the Intermediate division is ‘Knee Raises’. A Knee Raise is a bodyweight movement starting with the competitor hanging at full extension from a 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 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).

Snatch

The Snatch is an Olympic weightlifting movement that starts with the barbell resting on the ground. The Competitor will lift the barbell from ground to overhead in one swift motion, extending the legs and hips to generate the motion, and finishing with the barbell locked and pressed out overhead, with hips and legs at extension. Furthermore, the competitor will demonstrate control of the weight above their head. If specified, the competitor must receive the weight in either a squat or power position. If power position is specified, the competitor may additional opt to catch it in a “muscle” position. A “power” position is specified as catching the weight in a partial squat. If a “squat” snatch is specified, then the competitor must either catch the weight at squat depth or receive the weight and immediately – without pausing – reach squat depth before standing the bar up and completing the movement.

Common faults that may result in a non-counted repetition for the Snatch may include: not receiving the barbell in the required stance; pausing at any position between the barbell starting on the ground to where it is pressed out overhead; if a finishing position where the competitor did not fully extend either legs, hips, or press out with their arms; or if there is no demonstration of control at the completion of the movement.

Toes to Bar

Toes to Bar is a gymnastic movement requiring the competitor to bring both feet, simultaneously, to the pull-up 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 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 bar.

Common faults that may result in a non-counted rep include: feet not touching the 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 pull up bar in a position wider than the grip established by the competitor.


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 pull-up station and barbell, with clips, loaded specific to their division for “Pyramid Scheme.” A stopwatch timer that is counting up to 12:00 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.