“Stars and Stripes” & “500”

Competition for July

July 3, 2019, Week 1 of 4

Submissions close July 10, 2019 at 1700 PST


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Competition Workout 1

“Stars and Stripes” Competition Workout Description

 

Competitors will need a timer that counts upwards or downwards to 7:00, a jump rope, and a barbell loaded to the required weight for their division. This workout is for as many rounds and repetitions as possible in the 7:00 time frame.

The Advanced divisions will perform the following couplet:

50 Double Unders
13 Clean & Jerks

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

The Intermediate divisions will perform the following couplet:

50 Single Unders
13 Clean & Jerks

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

The competitor must use clips or collars on their barbell. At the end of the 7:00 time frame the competitors score is the amount of repetitions completed. Each round consists of 63 repetitions, for scoring purposes track the completed rounds and any additional repetitions.


Competition Workout 2

“500″ Competition Workout Description

This workout must be performed on a Concept 2 brand Rowing Erg. Competitors will need to specifically set the rowers monitor to accurately record their time down to the millisecond they complete the row. In order to set the monitor correctly follow these steps:

  1. Turn on monitor
  2. Press: “Select Workout”
  3. Press: “New Workout”
  4. Press: “Single Distance
  5. Toggle to “Set Distance” to: 500
  6. Select the “✔️” in order to begin
  7. Row!

This competition workout is scored For Time:

All Divisions:

500 Meter Row

Your score for “500” will be the minute(s), seconds, and milliseconds that it takes you to complete 500 meters on the rowing Erg. There is no time cap for this competition workout.


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Movement Standards

Clean and Jerk

The Clean and Jerk is a barbell movement requiring the competitor to bring the bar from the ground to a front rack position, followed by a shoulder to overhead press, or jerk to a stabilized overhead position with the legs and arms at full extension (elbows, knees, and hips at lock-out). 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. The athlete can bring the load from shoulder to overhead in any way they wish with a strict press, push press, push jerk, or split jerk. A repetition will be counted once the barbell reaches clear stabilization overhead.

Common faults that may result in a non-counted rep include: repetition beginning with the bar on the ground; pausing at the hips (hang position) before performing the ‘clean’ portion of the movement; the competitor not returning their feet underneath them upon completion of the overhead lockout; the weight not clearly locked out in the overhead position; and finally, if the arms, hips or knees are not clearly locked out when the weight is overhead at the completion of the movement.

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.

Row

The rower used must be a Concept 2 brand Rowing Erg. The competitor must remain seated the entire duration of the row and may not leave the rower until the specific meter count, or calorie count is completed.

Common faults that may result in a non-counted repetition for rowing may include: using a brand of rower other than Concept 2 brand Rowing Erg; not remaining seated until completion of required work; manipulating the monitor at any point while rowing.

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.


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 jump rope and barbell, with clips, loaded specific to their division for “Stars and Stripes.” A timer that is counting up or down to/from 7:00 must be visible at all times throughout. For the competition workout “500,” the competitor must set the rowing monitor correctly to get the most accurate time of completion.

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.