Competition for July
July 10, 2019, Week 2 of 4
Submissions close July 17, 2019 at 1700 PST
Competition Workout 3
“The Range” Competition Workout Description
Competitors will need a timer that counts upwards or downwards to 12:00, a bench with a rack and a barbell loaded to the required weight for their division. Four markers set at 5′ increments must be used for the Handstand Walk and Bear Crawls. This workout is for as many rounds and repetitions as possible in the 12:00 time frame.
The Advanced divisions will perform the following rounds:
8 Bench Press
15′ Handstand Walk
16 Air Squats
15′ Handstand Walk
Advanced Men: 155 lb Barbell | Advanced Women: 105 lb Barbell
***Advanced Division may choose to perform Bear Crawls, but will automatically rank lower than anyone who performs at least one repetition of Handstand Walk.***
The Intermediate divisions will perform the following rounds:
8 Bench Press
15′ Bear Crawl
16 Air Squats
15′ Bear Crawl
Intermediate Men: 105 lb Barbell | Intermediate Women: 75 lb Barbell
The competitor must use clips or collars on their barbell, and a spotter is recommended for bench press. At the end of the 12:00 time frame the competitors score is the amount of rounds and repetitions completed. Every 15′ of Handstand Walk and Bear Crawl are 3 repetitions (1 repetition every 5′ increment), making each round consists of 30 repetitions. For scoring purposes track the completed rounds and any additional repetitions.
The Air Squat begins with the competitor standing upright, with the hips and legs locked out in extension. To complete a repetition of an air squat the competitor must reach squat depth (hip crease below parallel) and continuing back to a standing position with hips, legs at extension.
Common faults that may result in a non-counted repetition for the Air 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.
The Bear Crawl begins with the competitor on all fours, with their hips raised higher than their shoulders, and hands behind the starting distance marker. The competitor must maintain a this position while and crawling through the next or all distance markers. A repetition is counted once both feet pass a distance marker while the competitor maintains the aforementioned position.
Common faults that may result in a non-counted repetition for Bear Crawl may Include: not maintaining their hips above their shoulders; if the competitor does not begin a repetition with their hands behind a distance marker; if the position is not maintained until the feet pass through a distance marker.
The Bench Press requires a racked barbell and bench for the Competitor. The movement requires that the competitors feet remain on the floor, and shoulders and buttock remain on the bench throughout the movement. The Competitor will un-rack the barbell with arms at full extension, grip shoulder-width apart, and lower the barbell to their chest and proceed to press it back to arms at full extension. Competitors may use a spotter to assist in un-racking the barbell, but the spotter must not touch the barbell prior to the competitor lowering it at the beginning of a repetition.
Common faults that may result in a non-counted rep include: A spotter touching the barbell at any point after un-racking the barbell prior to it being lowered to initiate a repetition; if the competitor fails to press the barbell out to full extension of their arms; if the competitors feet, buttock or shoulders lift up during the lift at any time.
The Handstand Walk begins with the competitor kicking up into a handstand with hands behind the starting distance marker. The competitor must maintain a handstand and walk to the next or all distance markers. A repetition is counted once both hands pass a distance marker while the competitor maintains a stable handstand position.
Common faults that may result in a non-counted repetition for Handstand Walk may Include: not achieving a handstand position before attempting to walk forward (both hands are not on the ground before moving); if the handstand position is not maintained between distance markers; if the handstand position is not maintained and stable while crossing a distance marker.
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 15′ distance with markers at the beginning and each 5′ points beyond, and a space for bench press with barbell, with clips, loaded specific to their division for “The Range.” A timer that is counting up or down to/from 12:00 must be visible at all times throughout.
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 firstname.lastname@example.org prior to attempting this workout to ensure all required standards are met.