September, Week 2: “Rope Bridge”

September

Week 2 of 3    |    September 11, 2019

Submissions close September 18, 2019 at 1700 PST

Competition Workout 3

"Rope Bridge"

Advanced Divisions

For Time (14:00 Time Cap):

100 Double Unders

then, 2 Rounds:
7 Right Arm Dumbbell Hang Clean & Jerk
7 Left Arm Dumbbell Hang Clean & Jerk
40' Overhead Walking Lunge w/ Dumbbell

then:
100 Double Unders

then, 2 Rounds:
14 Alternating Dumbbell Snatch
40' Overhead Walking Lunge w/ Dumbbell

then:
100 Double Unders

Men: 50 lb Dumbbell
Women: 35 lb Dumbbell

Intermediate Divisions

For Time (14:00 Time Cap):

100 Single Unders

then, 2 Rounds:
7 Right Arm Dumbbell Hang Clean & Jerk
7 Left Arm Dumbbell Hang Clean & Jerk
40' Front Rack Walking Lunge w/ Dumbbell

then:
100 Single Unders

then, 2 Rounds:
14 Alternating Dumbbell Snatch
40' Front Rack Walking Lunge w/ Dumbbell

then:
100 Single Unders

Intermediate Competitors may choose to do 50 Double Unders in place of 100 Single Unders. Each repetition of a Double Under counts as 2 repetitions for Intermediate Competitors.

Men: 35 lb Dumbbell
Women: 20 lb Dumbbell

Competitors will be required to have: a stopwatch timer counting up to 14:00, a jump rope, their required dumbbell, and a distance of 20' (there and back, 40') marked at 5' increments. Each 5' increment of lunges counts as 1 repetition (i.e. 25' out of 40' of a lunging distance counts as 5 repetitions.)

When the timer begins, the competitor will follow the order of movements listed above. Please note that the jump rope are not included in each part of the "2 Rounds of" portions. The Double (or Single) Unders are at the beginning, middle, and end of the workout. The workout is over when you complete the final repetitions of Double or Single Unders. If you are unable to finish under the 14:00 Time Cap there will be 1 second per incomplete repetition added to the time cap score. Please note your last completed repetitions and our score submission forms will assist in calculating your score.

Movement Standards

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.

Dumbbell Snatch

The Dumbbell Snatch will consist of the competitor moving a single dumbbell from the ground to over their head in a single, continuous movement. The completion of the repetition will be counted when the competitor’s legs, hips, and arms are at full extension with the dumbbell clearly stabilized above their head. The competitor may switch hands as the dumbbell descends towards the ground, but only when the dumbbell is below eye-level. Each repetition must start with the dumbbell fully in contact with the ground. Unless specified otherwise each repetition must alternate arms.

Common faults that may result in a non-counted repetition may include: the competitor did not fully extend either their legs, hips, and/or arms; the dumbbell does not fully contact the ground prior to initiating a repetition, (i.e. if only one head of the dumbbell touches the ground a repetition will not be counted); the competitor does not show stabilization of the dumbbell overhead at the completion of the repetition; if the movement is non-continuous, i.e. if the dumbbell is brought to the shoulder and then pressed overhead.

Front Rack Walking Lunge

The Overhead Walking Lunge requires a specified implement to be in the "front rack" of the competitor while performing a walking lunge. The implement may rest partially on the shoulder, but may not rest on the back of the competitors neck - it must be partially towards the front of the competitor. The competitor must maintain the implement in the front rack until reaching incremental checkpoints or the finish of a specific distance to complete the required workload. The lunge requires the competitor to step forward with the trailing leg touching the knee to the ground. Any step performed that does not allow said knee to contact the ground is considered a shuffle step which is not allowed. In order to complete a distance, the athlete must perform a lunge and when stepping up out of the movement both heels must pass the distance marker.

Please note: the implement must be in the front rack at all times during the lunge movement and must not come into contact with the competitors head.

Common faults for Front Rack Walking Lunge that may result in a non-counted repetition may include: not maintaining the implement in the front rack during the movement; performing a shuffle step instead of lunge; not returning to the previously completed marker after an error; failing to touch the trailing knee to the ground; not completing a distance by failing to step both heels beyond the distance marker.

Overhead Walking Lunge

The Overhead Walking Lunge requires a specified implement to be pressed over the competitors head while performing a walking lunge. The competitor must maintain the implement overhead until reaching incremental checkpoints or the finish of a specific distance to complete the required workload. The lunge requires the competitor to step forward with the trailing leg touching the knee to the ground. Any step performed that does not allow said knee to contact the ground is considered a shuffle step which is not allowed. In order to complete a distance, the athlete must perform a lunge and when stepping up out of the movement both heels must pass the distance marker.

Please note: the implement must be overhead at all times during the lunge movement and must not come into contact with the competitors head.

Common faults for Overhead Walking Lunge that may result in a non-counted repetition may include: not maintaining the implement overhead during the movement; performing a shuffle step instead of lunge; not returning to the previously completed marker after an error; failing to touch the trailing knee to the ground; not completing a distance by failing to step both heels beyond the distance marker.

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.

The Dumbbell Hang Clean & Jerk will begin with a the competitor first deadlifting the dumbbell. Standing the weight up and reaching full leg and hip extension, and shoulders behind the Dumbbell. After achieving a deadlift, the competitor may lower the Dumbbell to any point above knee level and begin initiating “hang” cleans, receiving the clean in either a power, muscle, or squat variety. After receiving the Dumbbell in the front rack position the competitor is required to press, or jerk the weight to a locked out position overhead. Completion of a repetition will be when the Dumbbell reaches the overhead position, with the competitor’s elbows, legs and hips are at full extension. Additionally, the competitor must demonstrate control over the movement before lowering the weight. 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 as the competitor will lower the weight from overhead back to the "hang" position to begin the next repetition.

Common faults that may result in a non-counted repetition may include: failing to complete a deadlift at the beginning of a set of repetitions as outlined above; failing to achieve stability in a overhead position by means of either not reaching extension of the elbow, legs or hips, and/or otherwise not demonstrating control 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 this video will require a Jump Rope, Dumbbell, and 20' distance (there and back, 40' total) for lunging. 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.