September, Week 1: “Sumo-Di” & “Dizzy”

September

Week 1 of 3    |    September 4, 2019

Submissions close September 11, 2019 at 1700 PST

"Sumo-Di" and "Dizzy" are two separate workouts, and may be completed at separate times and/or in the order the competitor chooses. However, both scores are due by September 11th at 5pm PST.

Competition Workout 1

"Sumo-Di"

Advanced Divisions

For Time (6:00 Time Cap):
21 - 15 - 9

Sumo-Deadlift High-Pull
Handstand Push-Ups

Men: 95 lb Barbell
Women: 65 lb Barbell

Intermediate Divisions

For Time (6:00 Time Cap):
21 - 15 - 9

Sumo-Deadlift High-Pull
Dumbbell Push Press

Men: 65 lb Barbell, 35 lb Dumbbells
Women: 45 lb Barbell, 20 lb Dumbbells

Competitors will be required to have a stopwatch timer counting up to 6:00, a barbell loaded with clips or collars, and dumbbells if in the Intermediate Divisions.

When the timer begins, the competitor will complete 21 repetitions of each movement, then 15, then 9. After completing the final 9 repetitions of each movement the competitor will note their time as their score. If unable to finish under the 6:00 time cap the competitors score will be 6:00 + 1 second per remaining repetition. For example, if 12 repetitions remain unfinished when the timer reaches 6:00 the competitors score will be 6:12. Our score submission forms will assist in calculating your score.


Competition Workout 2

"Dizzy"

Advanced Divisions

As Many Repetitions as Possible in 12:00
2 - 4 - 6 - 8 - 10*

Deadlifts
Box Jump-Overs
Toes to Bar

*Continue Increasing Repetitions by 2 Each New Round

Men: 225 lb Barbell, 24" Box
Women: 155 lb Barbell, 20" Box

Intermediate Divisions

As Many Repetitions as Possible in 12:00
2 - 4 - 6 - 8 - 10*

Deadlifts
Box Step-Overs
Knee Raises

*Continue Increasing Repetitions by 2 Each New Round

Men: 155 lb Barbell, 24" Box
Women: 105 lb Barbell, 20" Box

Competitors will be required to have a timer counting up to or down from 12:00, a barbell loaded with clips or collars, a plyometric box, and a gymnastic bar.

When the timer begins, the competitor will complete 2 repetitions of deadlifts then box jump overs then toes to bar, then 4 repetitions of each movement, then 6, and continue to increase repetitions of each movement by 2 each new round until the 12:00 time is completed. After completing the work in the 12:00 duration the competitor will calculate their score of total repetitions completed, our score submission forms will assist in calculating your score.

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.

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.

Push Press

The Push Press may be completed with a Dumbbell(s) or Barbell. In order to complete a repetition of a Push Press the competitor must bring their implement(s) 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.

Handstand Push-Ups

The Handstand Push-Up begins with the Competitor achieving a handstand position against the wall with their hands within a 3' wide and 2' deep box. The Competitor's back and buttocks are not allowed to touch wall at the beginning or end of a repetition. The competitor must then lower their head to the ground and then press out back to the handstand position which they started at. The competitor's hands must remain inside the 3' x 2' box the entire time with the exception of the finger tips. Furthermore, the competitors legs must be at full extension at the beginning and end of each repetition, with only the heels touching the wall, and legs shoulder width apart.

Common faults that may result in a non-counted repetition for Handstand Push-Ups may include: Not maintaining hands within the 3' x 2' box throughout the movement; if the competitors back or buttocks touch the wall at the beginning or end of a repetition; if the competitor's head doesn't touch the ground when lowering themselves during the repetition; if the arms or legs fail to reach extension at the beginning and end of each repetition; if the legs are greater than shoulder width apart at the conclusion of a repetition.

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).

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.

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 loaded barbell and wall for handstand push-ups (or dumbbells [intermediate]) for "Sumo-Di," and a loaded barbell, plyometric box, and gymnastic bar for "Dizzy." 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.