arrow_back Submit Scores for Seated Division 19.4

WheelWOD 2019 Open

Workout

WheelWOD Open 19.4

Seated Division
CAP: 12 minutes

Seated RX
This workout must be done seated.

For Time:

3 ROUNDS
10 Snatch 
12 Knee Burpees

Rest 3 Minutes

3 ROUNDS
5 Ring Muscle Ups (MEN) / 10 Chest to Bar Pull ups (WOMEN)
12 Knee Burpees

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These Written Standards are the law, if there is an error or misprint on score card or movement video always go by the written Standard

WEIGHTS:Rx

RX Men’s Weight: 65lb.
Ring Muscle-Ups 

Rx Women's Weight: 35lb.
Chest to Bar Pull-Ups

Rx Multi Limb
Snatch Weight Men 55lb. / Women 25lb.
Floor to Box Transfer Men 12"/ Women 8" subbed for knee burpee.
Chest to bar pull up for both men and women

SCALED VERSIONS:

Seated Scaled
This workout must be done seated.

For Time:

3 ROUNDS
10 Snatch 
12 Floor to Box Transfers

Rest 3 Minutes

3 ROUNDS
10 Scaled Pull-Ups
12 Floor to Box Transfers

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WEIGHTS: Scaled

Scaled Men’s Weight: 55lb.
Floor to Box Transfers Men 12"

Scaled Women's Weight: 25lb.
Floor to Box Transfers Women 8"

Scaled Multi Limb
Snatch Weight Men 55lb. / Women 25lb.
Scaled Pull Ups
Slamballs Men 20lb/ Women 14lb instead of transfers

 

WORKOUT INSTRUCTIONS:

Prior to starting this workout, athletes will need to set boxes and rings to correct heights. This workout begins with the barbell on the floor and the athlete Sitting tall. After the call of “3, 2, 1 … go,” the athlete may perform 10 snatches and 12 Knee Burpees for 3 rounds. Upon completion of the first couplet, the athlete MUST rest 3 minutes while the clock continues to run. The athlete then may continue to the second portion of the workout: 3 rounds of 10 Chest to bar Pull-ups for female athletes and 5 Ring Muscle ups for male athletes and 12 Knee burpees.  

The athlete’s score will be the total time it takes to complete the entire workout or the 12 minute cap time plus 1 second for every rep not completed before the 12-minute time cap.
Example: 12 reps remaining score is 12:12

If the athlete doesn't complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete’s score will be 13:06 with a tie break time of 13:06


IF YOU SCALE THE WORKOUT YOU MUST CLICK THE BOX INDICATING YOU SCALED DURING SUBMISSION.
There is no tiebreak for this workout.

Workout Standards

MOVEMENT STANDARDS

SNATCH

The barbell begins on the floor each rep and may be lifted from floor to the lap but must be lifted overhead in one motion from the lap. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the floor before the athlete begins the next repetition. The barbell may move directly from floor over head with out stoping on lap or may come from floor to lap to overhead. The bar cannot stop and pause on chest or rest on chest during the lap to overhead portion of the rep.

The barbell must come to full lockout overhead, with the elbows and arms fully extended, and the bar directly over or slightly behind the middle of the body. This is not a clean and press The grip must be a Snatch Grip. Each rep will start from the floor. 

KNEE BURPEE

Athlete will start in a kneeling postion, they may use a pillow or mat to protect the buttox or stop from going to far past Range of Motion in the knees while in kneeling position.

The athlete will then thrust or crawl forward extending and dropping the chest to the floor in a bottom of push up position. The chest must touch the floor with hips and legs at full extension in laying position. They will then reverse the movemnent finishing in kneeling position and shoulders over hips. athlete will clap out infront of body before starting next rep. Reps will be counted on the clap.

Athletes may position boxes on either side to brace and collect balance at the top of the rep.

We suggest you use a mat of some sort of padding under the athletes knees as well as a second layer like a kee pad.

RING MUSCLE UPS - MEN

In the muscle-up, you must begin with, or pass through, a full extension of arms with shoulders directly below the rings with arms fully extended (with or without a ‘false grip’) and the BUTTOX on or off the ground and feet on the floor. Athlete will pull them selves to the top passing through the dip without using thier legs.

At the top the elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, Athlete must return to full lockout in the bottom of the rep.

We suggest you use a mat of some sort of padding under the athletes buttox.

CHEST TO BAR PULL-UP

Athlete will start on Chair or box under the pull up bar. The athlete will then slide off chair or box to set up in full Hang position feet can remain on the floor. Each rep must start with this full arm extended hang position, butt off floor and arms at full extension. At the top of the rep athlete must clear collar bone above pull up bar and make contact with body and  bar below the collarbone to be considered a successful rep. The athlete then must return to starting position in full Hang before attempting next rep. Athlete may rest in chair between reps but before starting next rep they must reach full hang at the bottom again. 

Butterfly, kipping, Strict, switch grip or chin up grip are all acceptable as long as the above standards are met.

We suggest you use a mat of some sort of padding under the athletes buttox.

FLOOR TO BOX - Multi Limb only

Athlete will start each rep from the floor.

Once seated the athlete start floor to box transfer. The athlete must move butt from floor to box with out standing, facing the box in a kneeling position or using legs to push up. Once on the top of the box with shoulders over hips, athletes must then sit tall and clap both hands in front of body before returning to floor to start next rep. 

SCALED VARIATIONS:

HANG SNATCH

The barbell begins on the floor and may be lifted from the lap but must be lifted overhead in one motion. The bar will go from Lap to Overhead and back to lap. ( We suggest a mat or boxes to control the bar and protect the skin. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the floor before the athlete begins the next repetition. The barbell may move directly from floor over head with out stoping on lap or may come from floor to lap to overhead.

The barbell must come to full lockout overhead, with the elbows and arms fully extended, and the bar directly over or slightly behind the middle of the body. This is not a ground-to over head. The grip must be a Snatch Grip. 

SCALED SEATED PULL UP 

Athlete will start with feet on floor or in chair under the pull up bar.  Each rep must start at a height with full arm extension and athlete seated in chair or on box. At the top of the rep athlete must clear chin above pull up bar to be considered a successful rep. The athlete then must return to starting position before attempting next rep. Athlete may rest in chair before starting next rep.

FLOOR TO BOX TRANSFER

Athlete will start each rep from the floor.

Once seated the athlete start floor to box transfer. The athlete must move butt from floor to box with out standing, facing the box in a kneeling position or using legs to push up. Once on the top of the box with shoulders over hips, athletes must then sit tall and clap both hands in front of body before returning to floor to start next rep. 

Slam Balls - Multi Limb scaled

Athlete will start facing the ball, Athlete will pick ball up of floor for intial rep. Athlete may lift ball to lap to over head or directly from floor to over head. The top of the rep the athlete must have ball, locked out over head shoulders over hips sitting tall. If the ball is out front or shoulders are not over hip the rep will be considered no good. at the bottom of the rep the athlete MAY slam the ball and catch off the bounce and and start next rep from the catch.

 

TIE BREAK

This workout includes a tiebreak. If all 132 (117 Rx Men) reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in round 3 of the first couplet. When you submit your score, there will be a space for your TIME: Your score will be 12 minutes plus 1 second per remaining rep, additional field for you to enter the elapsed time at which you completed your last full set of knee burpees in the first couplet. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Note: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.

EQUIPMENT

• Barbell - may use trainer bar or short bar
• Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division*
• Collars
• Pull-up bar
- Rings ( Men Rx )
- Med ball ( Scaled Multi limb)
- Box or stack of plates ( scaled) 

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.). For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSIONS STANDARDS

Prior to starting, film the pull-up bar/ rings, plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

 

Support

If you have any questions about the workouts and standards, please contact the event organizer, CHRISTOPHER STOUTENBURGstouty@indestri.com

If you have questions about submitting your score visit the Help Center on how to submit online scores here