Remix 2 & Remix 3

November

Week 3 of 3    |    November 20th, 2019

Score submissions open November 20th at 5PM PST, and close November 27th, 2019 at 5PM PST

Competition Workout 4

"Remix 2"

Advanced Divisions

As Many Repetitions as Possible in 8:00 of:

1 - 2 - 3 - 4 - etc.*,

Deadlift
Bar Facing Burpee

*Continue adding 1 repetition to each movement every new round

Men: 225 lb Barbell | Women: 155 lb Barbell

Intermediate Divisions

As Many Repetitions as Possible in 8:00 of:

1 - 2 - 3 - 4 - etc.*,

Deadlift
Bar Facing Burpee

*Continue adding 1 repetition to each movement every new round

Men: 135 lb Barbell | Women: 95 lb Barbell

"Remix 2" begins with 1 repetition of each movement the first round, 2 repetitions of each movement the second round, and continue adding a repetition to each movement each new round. Continue this pattern until 8 minutes has elapsed. Your total completed repetitions is your score.

Competition Workout 5

"Remix 3"

Advanced/Rx Divisions

For Time (10:00 Time Cap):
15 - 12 - 9 - 6 - 3

Dumbbell Thrusters
Toes to Bar

Men: 50 lb Dumbbells | Women: 35 lb Dumbbells

Intermediate/Scaled Divisions

For Time (10:00 Time Cap):
15 - 12 - 9 - 6 - 3

Dumbbell Thrusters
Knee Raises

Men: 35 lb Dumbbells | Women: 20 lb Dumbbells

"Remix 3" starts with 15 repetitions of Dumbbell Thrusters followed by 15 Toes to Bar (or Knee Raises for Scaled / Intermediate), then 12 of each movement, 9, 6, and finally 3 repetitions of each movement. The workout is over after completion of the final Toes to Bar (or Knee Raise) or if the Competitor reaches the 10:00 Time Cap.

The "Remix" workouts were made to be a different variety of workout utilizing the movements that are seen from the first three open workouts. Hopefully you enjoy these new versions!

If you are competing in Constant Competitor's Advanced Division, follow the standards for Rx competitors.

If you are competing in Constant Competitor's Intermediate Division, follow the standards for Scaled competitors.

Good Luck, and Have Fun!

 

Please note: the above linked content belongs to CrossFit; such content is not the creation of Constant Competitor; Constant Competitor makes no claim of owning, being related to or owned or controlled by, being under common control with, or sanctioned by, approved by, or endorsed by, CrossFit.

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 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 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; (Advanced) if the competitor fails to jump back and forward into and out of the push-up portion of the burpee.

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.

Dumbbell Thruster

The thruster starts with the prescribed dumbbells on the ground and the competitor bringing them to a front rack position. From the front rack position the competitor will complete a front squat and, without pause, immediately follow with a press overhead. In order for a rep to be counted the competitor must clearly reach full depth in their squat (with hip crease beneath knees) followed by a full lockout with the dumbbells pressed, and stabilized overhead.

Common faults that may count as a non-counted rep include: not reaching full depth on the squat portion of the movement; elbows remaining bent during the press, not reaching full lock-out; the dumbbells being viewed as in front of the body at the height of the press, as opposed to being clearly over-head and stabilized.

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).

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 these videos will require a barbell loaded to the weight specific to their division, or the prescribed set of dumbbells and a pull-up bar. 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.