September, Week 3: “Evolution” & “Jerky”

September

Week 3 of 3    |    September 18, 2019

Submissions close September 25, 2019 at 1700 PST

Competition Workout 4

"Evolution"

Advanced Divisions

For Time (10:00 Time Cap):

20 Back Squats
20 Pull Ups
15 Front Squats
15 Chest to Bar Pull-Ups
10 Overhead Squats
10 Bar Muscle-Ups

Men: 135 lb Barbell
Women: 95 lb Barbell

Intermediate Divisions

For Time (10:00 Time Cap):

20 Back Squats
20 Jumping Pull Ups
15 Front Squats
15 Pull-Ups*
10 Overhead Squats
10 Burpee Pull-Ups

*If unable to do 15 Pull-Ups, Substitute 22 Jumping Pull-Ups
Men: 95 lb Barbell
Women: 65 lb Barbell

Competitors will be required to have: a stopwatch timer counting up to 10:00, a barbell loaded to their required weight, and a pull-up station.

When the timer begins, the competitor will follow the order of movements listed above. If you are unable to finish under the 10:00 Time Cap there will be 1 second per incomplete repetition added to the time cap score. Please note your completed repetitions and our score submission forms will assist in calculating your score.

Intermediate Competitors: if unable to complete the set of 15 Pull-Ups, intermediate competitors will substitute 22 Jumping Pull-Ups as an alternative.

Competition Workout 5

"Jerky"

Advanced Divisions

For Weight:

Squat Clean + Jerk + Hang Squat Clean + Jerk

The above complex must be unbroken, Advanced Competitors must receive Cleans in the Squat Position.

Intermediate Divisions

For Weight:

Squat Clean + Jerk + Hang Squat Clean + Jerk

The above complex must be unbroken, Intermediate Competitors unable to receive Cleans in the Squat Position may receive the Cleans in a Power Position but must complete a Front Squat prior to the Jerks.

Competitors will not need a timer, and only the barbell loaded to the weight of their choosing. Barbells must have clips or collars. Fractional plates may be used as long as the weight lifted is a whole number.

The competitors score is the weight they are able to complete the complex in without dropping the barbell. All four movements must be completed without the weight touching the ground.

Intermediate Competitors: if unable to receive Cleans in the Squat Position may receive the Cleans in a Power Position but must complete a Front Squat prior to the Jerks.

Movement Standards

Back Squat

The Back Squat begins with the barbell in the back rack position starting with the competitor’s hips and legs locked out in extension. To complete a repetition of a back squat the competitor must maintain the barbell while reaching squat depth (hip crease below parallel) and continuing back to a standing position with hips, legs at extension. Unless specified, a back squat may come from a squat rack.

Common faults that may result in a non-counted repetition for Back Squat may Include: failing to have either hips and/or legs at full extension at the end of the movement; failing to reach squat depth during the movement.

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.

Chest to Bar Pull Ups

Chest to Bar Pull Ups are a gymnastic movement requiring the competitor to begin each repetition at a full extension hang with no elbow bend, and their feet unable to reach the floor. A repetition is completed once the competitor completes a pull up, bringing their clavicle (collar bone) or lower into contact with the pull up bar. Competitors can use strict, or any variety of kipping movement they desire to complete the work.

Common faults that may result in a non-counted rep include: not beginning a repetition with full arm extension (having an elbow bend); not clearly bringing the chest (collar bone or lower) into contact with the pull up bar.

Clean

The Clean is a barbell movement requiring the competitor to bring the bar from the ground to a front rack position, with the legs at full extension while the elbows reach a point in front of the barbell. The barbell must start on the ground for each repetition, and the competitor can achieve a front rack position by catching the load in either a power (partial squat, or full squat movement). A repetition will be counted once the barbell reaches the position described and is stable.

Common faults that may result in a non-counted rep include: pausing at the hips (hang position) before performing the ‘clean’ portion of the movement; the weight not clearly stabilized in the front-rack position; and finally, hips or knees are not clearly locked out when the weight is received in the front rack at the completion of the movement.

Front Squat

The Front Squat begins with the barbell in the front rack position starting with the competitor’s hips and legs locked out in extension. To complete a repetition of a front squat the competitor must maintain the barbell in the front rack position while reaching squat depth (hip crease below parallel) and continuing back to a standing position with hips, legs at extension. Unless specified, a front squat repetition starts with the bar resting on the ground.

Common faults that may result in a non-counted repetition for Front Squat may Include: failing to have either hips and/or legs at full extension at the end of the movement; failing to reach squat depth during the movement.

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.

Jerk / Shoulder to Overhead

The Jerk / Shoulder to Overhead may be completed with Dumbbell(s) or Barbell as specified by the workout. In order to complete a repetition the competitor must first 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.

Jumping Pull Up

A Jumping Pull Up will require the competitor to select a pull up bar that is 6 inches or greater from the top of their head when standing upright, feet together, hips extended. A competitor may utilize equipment, such as stacking plates under a pull up bar, in order to achieve this height relative to the pull up bar. Each repetition will begin with the competitor having their arms at full extension. Each repetition will end with the competitor performing a pull up motion and having their chin raise above the pull up bar. The competitor may use their legs to perform a jumping motion to assist each pull up but will still be required to lower themselves to bring their arms to full extension (hang) at the beginning of each consecutive repetition.

Common faults for a Jumping Pull Up that may result in a non-counted repetition may include: not accurately choosing the correct height of a pull up bar – whether they measure questionably with arms not at shoulder width, or legs bent while measuring, etc.; not bringing their arms to full extension at the beginning of each repetition, not reaching their chin above the bar in order to complete each repetition; or using any additional assistive device, such as a band, to help achieve a repetition.

Overhead Squat

The Overhead Squat begins with the barbell locked (pressed) out in the overhead position with the competitor’s hips and legs also locked out in extension. The competitor may reach the overhead, locked out position from a variety of manner unless otherwise specified by the specific competition workout; options for reaching lockout may include: snatch, or clean and jerk the weight overhead, any shoulder to overhead movement initiated whether starting from another barbell movement or from a weightlifting rack. To complete a repetition of an overhead squat the competitor must maintain the barbell overhead while reaching squat depth (hip crease below parallel) and continuing back to a standing position with hips, legs at extension with the barbell pressed overhead demonstrating control. The competitor must start the movement with the barbell pressed overhead, and hips and legs at full extension unless otherwise stated.

Common faults that may result in a non-counted repetition for Overhead Squat may Include: not utilizing the correct starting position as decided by the specific competition workout ruling; failing to demonstrate control of the barbell overhead at the end of a repetition; failing to have either hips and/or legs at full extension at the end of the movement; failing to reach squat depth during the movement.

Pull-Up

Pull Ups are a gymnastic movement requiring the competitor to begin each repetition at a full extension hang from a bar with no elbow bend, and their feet unable to reach the floor. A repetition is completed once the competitor completes a pull up, bringing their chin clearly above the height of the pull up bar. Competitors can use strict, or any variety of kipping movement they desire to complete the work.

Common faults that may result in a non-counted rep include: not beginning a repetition with full arm extension (having an elbow bend); not clearly bringing the chin above the height of the pull up bar.

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 loaded barbell, and pull-up station. 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.