Whiplash: The Welsh Open 2019

Onsite Competition for Teams

Event description

Mark your calendars and join us for 470’s first annual instalment of Whiplash: The Welsh Open. This is a one-day, same sex pairs competition designed to challenge first-time competitors, fire-breathers, and everyone in between.
 
Divisions:
Saturday 8th June 2019 – RX
Sunday 9th June 2019 – Scaled
 
A maximum of thirty male and female teams will compete in each division.
 
There will be three guaranteed events for everyone, and a final event for the top six teams. Our goal is provide a fun, fair, and challenging competition for all levels of competitors. The event is open to all and there are no qualifiers.

MOVEMENTS
 
Gymnastics
 
Burpees, box jumps, knee raises, air squats, sit-ups, lunges, jumps, etc. Sometimes these movements may be weighted (sandbags) and/or involve other equipment. Scaled teams may be required to perform basic RX skills such as pull-ups and toes to bar in the final event only.
 
RX athletes should comfortable with all of the above and also be proficient in all forms of muscle ups and handstand push-ups. A scaled option for advanced movements would be permitted for female teams i.e. kipping HSPU or C2B for a subsequent penalty.
 
Weightlifting
 
Deadlifts, power cleans, power snatches, front squats, push-press, thrusters, ground-to-overhead exercises, shoulder-to-overhead exercises, etc. These movements can be executed with barbells, dumbbells, medicine balls, slam balls, sandbags, or kettlebells.
 
Weights are kept to a level appropriate with the event’s aims but one repetition max tests may be included to explore an athlete’s strength.
 
RX athletes should be able to perform thrusters for 5+ reps at (70/50)
Scaled athletes should be able to perform thrusters for 5+ reps at (50/35)
 
 Conditioning

Conditioning may be tested using indoor rowers, ski ergs, air assault bikes and running. RX athletes should be able to perform double unders.
 
Not all movements are guaranteed to be within the workouts but are a general guideline of what athletes may be required to undergo during the competition.

OTHER INFORMATION:

  • The WODs will be released leading up to the event.
  • This event is child friendly, so bring your friends and family along!
  • Spectators can come and cheer you on for free!
  • There will be plenty of space to park in the industrial estate where the box is located.
  • All Podium finishers will receive prize packs.
  • Athlete substitutions are permitted up until the day of the event by written request.
  • We will not issue refunds under any circumstances. You are free to transfer your registration to another team. The team captain will be responsible for advising us of the transfer of registration by email to whiplash@470.co.uk

TIMETABLE:

Saturday 8th June:

08:15 Team check-in opens
08:45 Team check-in closes
08:45 Athlete briefing and event demos
09:30 Event 1 begins
17:30 Awards
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Sunday 9th June:

07:45 Team check-in opens
08:15 Team check-in closes
08:15 Athlete briefing and event demos
09:00 Event 1 begins
17:00 Awards

Scoring: For Time: Fastest is Better | Time Cap: 12

For Time:
1,000 Meter Row

DESCRIPTION

Teams will begin with both athletes standing on their start mat. At the call of 3,2, 1… Go! Both athletes may proceed to the rower with one assisting with foot straps. The 1000 Meter Row can be split as teams see fit. There is no minimum work requirement. Pulling the handle during transitions is not permitted. The handle must be stored in the cradle for trnasitions. A 10 second penalty will apply to your final row time if these rules are not followed.

SCORING

This is a seperately scored section within Event 1. It has less weighting than the overall workout time.

 

 

Scoring: For Time: Fastest is Better | Time Cap: 12

For Time:
1,000 Meter Row
80 Wall Balls (20/14lb) to 10ft/9ft
60 Toes To Bar
40 Overhead Squats (60/40kg)
20 Synchronised Bar Facing Burpees

12 Minute Time Cap

Scoring

  • Total workout time

If you are capped, 1 second will be added to the time cap for every rep not completed.

Standards

Teams will begin with both athletes standing on their start mat. At the call of 3, 2, 1… Go! Both athletes may proceed to the rower. The resting athlete may help with the tightening of foot straps but must not start pulling the handle to gain meters. The row can be split as teams see fit. There is no minimum work requirement. Pulling the handle during transitions is not permitted. The handle msut be stored in the cradle during transitions.

Once you have completed the total distance you can proceed through the rest of the workout sharing the work as you see fit. The wall ball must remain on the floor until the row is complete.

Wall Ball

  • The ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the centre of the ball hits the target at or above the specified target height.
  • If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. 
  • Transitions in the air are permitted as long as all other requirements are met.

Toe to Bar

  • At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar.
  • Both feet must make contact with the bar at the same time, between the hands.
  • Only one athlete may be on the bar at any given time.

Overhead Squat 

  • The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved.
  • The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body.
  • Transitioning the barbell between athletes in the air is not permitted. The barbell must be brought back to the floor in order to switch.

Synchronised Bar Facing Burpee

  • Each burpee must be performed perpendicular to and facing the barbell.
  • The chest and thighs touch the ground at the bottom.
    Both athletes’ chests must be on the floor at the same time for the rep to count.
  • The athletes must jump over the barbell from both feet and land on both feet.
  • One-footed jumping or stepping over the bar is not permitted.
  • Athletes can jump or step back to the ground and to their feet within the burpee.

Scoring: For Time: Fastest is Better | Time Cap: 10

For Time:
48 HSPU (Strict/Kipping)
24/16 Bar muscle ups
12 Rounds Alternating YGIG of:
3 Cleans
3 Front Squats
3 STOH
(70/50kg)

Scoring

This workout is for time. If you are capped, 1 second will be added to the time cap for every rep not completed.

Standards
 
Teams will begin with both athletes standing on their start mat. At the call of 3,2, 1… Go! Teams can proceed to the HSPU board and begin the workout. The HSPU and Bar Muscle Ups can be shared as teams see fit. There are no minimum work requirements. However, teams must complete full rounds of the barbell section before switching. Each person will complete six rounds.

HSPU 

  • Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. If the athlete kicks up onto their head they will not get a rep for pressing up.
  • The palms of the hand must stay within the dimensions of the box marked on the ground. Fingers may extend past the line.
  • At the bottom, the athlete’s head makes contact with the ground.
  • At the finish of each repetition, the athlete must reach full lockout, with the hips open, body in line with the arms and heels touching the wall. 
  • Kipping is not allowed for male teams. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition.
  • Female teams may opt to use kipping HSPU. 

Bar Muscle Up

  • The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. 
  • Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.
  •  At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar.
  • Athletes must pass through some portion of a dip-to-lockout over the bar. 
  • Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.
  • Only one athlete may be on the bar at any given time.

Clean

  • The barbell begins on the ground. Touch-and-go is permitted. No bouncing.
  • A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
  • Three cleans must be completed before moving into the front squats. ​

Front Squat

  • The rep begins from the top with knees and hips extended and barbell in the front rack position with the barbell in contact with the shoulders, i.e., a squat clean doesn’t count as a front squat but you may use this method to get to the start position of the front squat.
  • At the bottom of the squat, the hip crease must pass below the knees.
  • At the top, the hips and knees must be fully extended. 

Shoulder to Overhead

  • Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
  • A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

Scoring: For Weight: Heavier is Better

For Max Load:
3 x 80 second windows each:
40 double unders
1RM snatch 

Time: 9:00

Scoring

The team’s score is the combination of the highest lifts completed by each team member.

Standards

Teams will begin with both athletes standing on their start mat. At the call of 3,2, 1… Go! Athlete 1 will have 80 seconds, during which they will perform 40 double unders and 1 snatch. The entire snatch must be completed before the 80 seconds are up, with the barbell fully locked out overhead, and the hips, knees, and arms fully extended. Any kind of snatch is permitted (muscle, power, squat or split). You will alternate in this format for three rounds each. There is a 10 second transition between rounds.

You have unlimited attempts to make the lift within your window but if you fail to complete a successful rep, you will not progress into the next round and your highest successful lift will be your score. In the event that you fail to make one lift in the first window, your score will be submitted as zero.

  • Teams will only have one barbell and it will start empty.
  • The individual athlete inside their window can only make weight changes.
  • Clips must be used for each lift.
  • If one athlete is out they cannot assist with the setup of the bar.
  • Weights must be communicated to your judge prior to lifting.
    You cannot lower the weight (individually) once it has been set with your judge.
  • If you make a successful lift you are able to increase the weight and attempt another if there is time remaining. If you fail this lift, you still advance to the next round but you are unable to lower the weight from what it was previously set at.

Scoring: For Time: Fastest is Better | Time Cap: 12

For Time:

15-12-9
DB Thruster (22.5/15)
Chest to Bar Pull-up
+
20/15 Cal bike
 
12 Minute Time Cap

Scoring

This workout is for time. If you are capped, 1 second will be added to the time cap for every rep not completed.

Standards

Teams will begin with both athletes standing on their start mat. At the call of 3,2, 1… Go! Athlete 1 will advance to the DB’s and complete 15 Thrusters. The dumbbells must then be carried forward to the next station before starting the set of 15 pull-ups. Once all repetitions have been completed in this format, the athlete will make their way to the bike and complete 20/15 calories. Once the prescribed calories have been completed, athlete 2 will work their way through in reverse order i.e. (9, 12, 15) completing a 20/15-calorie bike at the end.

Athlete 2 cannot begin until athletes have clearly tagged hands. The bike monitor must be set to zero before athlete 2 starts on the bike.

Time will stop when both athletes are standing on their mat.


DB Thruster

  • The dumbbells must be held on the shoulders throughout the squat.
  • A clear grip must be present on the handle at all times.
  • The hip crease must clearly pass below the top of the knees in the bottom position.
  • A full squat clean into the thruster is allowed when the DB’s are taken from the floor.
  • The DB’s must come to a full lockout overhead, with the hips, knees and arms fully extended, and the DB’s directly over the middle of the athlete’s body.
  • A 10 second penalty will be added to your time each time the dumbbells are dropped from above the wasit.

C2B Pull-up

  • Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground.
  • At the top, the chest must clearly make contact with the pull-up bar below the collar bone.

Bike

  • You must remain on the bike until the display reads the prescribed calories. 
  • 'Coasting’ to the required work is not permitted. Feet must stay on the pedals until the prescribed calories have been completed.
  • A ten second penalty will apply each time the standards are not met.

Scoring: For Repetitions: More is Better | Tiebreaker: COMPLETION OF ONE ROUND

Complete As Many Reps As Possible In 12 Minutes of:

36 Calorie Row
24 Burpee Box Jumps
12 Sandbag to Shoulder

27 Calorie Row
18 Burpee Box Jump
9 Sandbag to Shoulder

18 Calorie Row
12 Burpee Box Jumps
6 Sandbag to Shoulder

M: 45kg, 24" box
F: 30kg, 20" box

Scoring
 
Your score will be the number of reps completed in 12 minutes. A tiebreak time will be taken at the completion of one round.

Standards
 
Teams will begin with both athletes standing on their start mat. At the call of 3, 2, 1… Go! Both athletes may proceed to the rower. The resting athlete may help with the tightening of foot straps but must not start pulling the handle to gain meters. The row can be split as teams see fit. There is no minimum work requirement.
 
Our 30kg 'D-Balls' are slightly different dimensions. As a result, the female teams will be racing the opposite lane to use their preferred option. Once the first set of 24 Burpee Box Jumps have been completed, the athlete that completes the final rep of the 24 Burpee Box Jumps will proceed into the middle zone and claim their ball. The ball must be carried back into your lane where you will then proceed through the remainder of the workout. 

Row

  • Athletes cannot pull the handle during transitions.The handle must be stored in the cradle during transitions. A 10 second penalty will be given each time these rules are broken.
  • Athletes must remain seated until the prescribed calories are displayed.
  • The monitor must be zeroed each round.

Burpee Box Jump

  • The burpee box jump starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete on top of the box with the hips and knees fully open while in control on top of the box. The athlete must stay perpendicular to the box on each rep.
  • Each rep must be done facing the rig.
  • You may jump or step up/down as long as both feet start on the ground and both feet end on the box in control.
    You must use the same side of the box.
  • Each rep is counted when the athlete is on top of the box meeting the requirements above.

Sandbag to Shoulder

  • The sandbag must be taken from the floor and lifted clearly on top of the shoulder, with both knees and hips fully extended.
  • Touch and go reps are not permitted.
  • The hands must clearly be removed off the sandbag on the floor.
  • There is no requirement to alternate shoulders.
  • If the bag is dropped/thrown over the shoulder you will receive a 'no rep'.

Scoring: For Time: Fastest is Better | Time Cap: 10

10 Rounds For Time – Alternating Full Rounds YGIG of:
9/7 Cal bike
7 Cleans
5 Shoulder to Overhead

M: 50kg
F: 35kg

10 Minute Time Cap

Scoring
 
This workout is for time. If you are capped, 1 second will be added to the time cap for every rep not completed.

Standards
 
This workout begins with teams standing on their start mat and the bike monitor set to zero calories. At the call of 3, 2, 1… Go! The first athlete will begin cycling, once the prescribed calories have been completed, they will move to the barbell to complete 7 cleans and 5 Shoulder to Overhead. Athlete 2 can be seated on the bike but athletes must clearly tag hands in each transition before they can start working. The bike monitor must be set to zero each round. Athletes will complete five rounds each, ten rounds total.
 
Bike

  • You must remain on the bike until the display reads the prescribed calories. 
  • ‘Coasting’ to the required work is not permitted. Feet must stay on the pedals until the prescribed calories have been completed. A ten second penalty will apply each time the standards are not met.

Clean

  • The barbell begins on the ground. Touch-and-go is permitted. No bouncing.
  • A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
     

 Shoulder to Overhead

  • Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
  • A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

Scoring: For Weight: Heavier is Better

For Max Load:
3 x 80 second windows each:
40 single unders
1RM snatch 

Time: 9:00

Scoring

The team’s score is the combination of the highest lifts completed by each team member.

Standards

Teams will begin with both athletes standing on their start mat. At the call of 3,2, 1… Go! Athlete 1 will have 80 seconds, during which they will perform 40 single unders and 1 snatch. The entire snatch must be completed before the 80 seconds are up, with the barbell fully locked out overhead, and the hips, knees, and arms fully extended. Any kind of snatch is permitted (muscle, power, squat or split). You will alternate in this format for three rounds each. There is a 10 second transition between rounds.

You have unlimited attempts to make the lift within your window but if you fail to complete a successful rep, you will not progress into the next round and your highest successful lift will be your score. In the event that you fail to make one lift in the first window, your score will be submitted as zero.

  • Teams will only have one barbell and it will start empty.
    The individual athlete inside their window can only make weight changes.
  • Clips must be used for each lift.
  • If one athlete is out they cannot assist with the setup of the bar.
  • Weights must be communicated to your judge prior to lifting.
  • You cannot lower the weight (individually) once it has been set with your judge.
  • If you make a successful lift you are able to increase the weight and attempt another if there is time remaining. If you fail this lift, you still advance to the next round but you are unable to lower the weight from what it was previously set at.

Scoring: For Time: Fastest is Better | Time Cap: 12

The top 6 teams in each division will advance to the final
 
For Time:
5-8-13-21
Thrusters (40/30kg)
10-16-26-42
Pull-ups
 
12 Minute Time Cap
 
Scoring
 
Your score will be the time taken to complete the workout.
 
Standards

Teams will begin with both athletes standing on their start mat. At the call of 3,2, 1… Go! Each athlete will perform 5-8-13-21 Thrusters while their partner remains in a front rack hold with their weight. Pull-ups will be shared with only one person working at a time.

Athlete 1: Thrusters 5 reps while their partner holds their bar in the front rack.
Athlete 2: Thrusters 5 reps while athlete 1 holds their weight in a front rack.
Both athletes then split 10 pull-ups as they see fit and continue in this format.

The time will stop when both athletes are standing on their start mat.

A 10 second penatly will be given if female teams drop bars above the waist.

Thruster

  • The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed as long as the hold is already in place.
  • The bar must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.
  • If the front rack hold is dropped no reps will be counted
    Reps must be completed in order by each athlete i.e. teams cannot switch over until all thrusters have been completed by that person.

Pull-up

  • Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground.
  • At the top, the chin must clearly break the plane of the pull-up bar.