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WheelWOD 2020 Open

Workout

WHEELWOD OPEN 20.3

LOWER RX 

For Time: 9 Minute Cap
21-15-9
Deadlift
Handstand Push-up

then

21-15-9
Deadlift 
50/25 foot Handstand Walk

WEIGHTS

Rx Men:
Barbell (2pts) 225 lb.,  (1pt) 190 lb.,
then
Barbell (2pts) 275 lb., (1pt) 235 lb.,
50 foot HS Walk

Rx Women:
Barbell (2pt) 155 lb., (1pt) 130 lb., 
then
Barbell (2pts) 185 lb., (1pt) 160 lb., 
25 foot HS Walk

SCALED

For Time: 9 Minute Cap
21-15-9
Deadlift
Hand Release Push-up

then

21-15-9
Deadlift 
50 foot Bear Crawl

WEIGHTS

Men:
Barbell (2pts) 135 lb., (1pt) 115 lb.,
then
Barbell (2pt) 185 lb., (1pt) 140 lb.,

Women:
Barbell (2pts) 95 lb., (1pt) 80 lb., 
then
Barbell (2pts) 135 lb., (1pt) 115 lb.,

IMORTANT NOTES:

- Athletes with an above knee amputation may still lift with prosthetic and use 1 point of contact weight. 
- Womens HS walk is 25 feet.
- Double leg amputees will use 1 point contact weight
- All athletes will be allowed to lift barbell of 4 inch platforms
- Scoring is listed in the section below
- There is a tie breaker for this Workout

9 MINUTE CAP
ON THIS WOD

Workout Standards

20.3

Prior to starting this workout, the athletes will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). 

Athletes will need to measure and mark lengths on the floor for the handstand walk. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push up, then 9 deadlifts and 9 handstand push-ups. The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and finally, 9 deadlifts and a third 50-ft. handstand walk.

SCORING:

The athlete’s score will be the time it takes to complete the workout or the total time (9 minutes) plus one second for every repetition remaining.

Example If you complete 158 of the 165 reps your score would be 9 minutes + 7 seconds = 9:07  

NOTE: Each 5-foot section will count as 1 rep.

 

MOVEMENT STANDARDS:

The Dead Lift

All lower athletes can choose to lift barbell off 4" platforms

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. 

Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing. Two separate barbells may be used for deadlifting during the workout. If one barbell is used, the athlete may receive assistance with changing the load.

The Handstand Push-Up

Prior to starting, the athlete will need to establish the foot line on the wall for the handstand push-up.

For the first step, measure the distance from the athlete’s elbow to the athlete’s middle knuckle while he or she makes a fist.

In step 2, the athlete will stand with his or her back to the wall on the same surface the hands will be on, with feet at hip width and heels touching the wall. A line will need to be drawn on the wall, marking the height of the top of the athlete’s head.

From the mark for the top of the athlete’s head (step 2), add half the distance measured in step 1 and make a second mark. This will be the height of the target line for the handstand push-ups. For example, if an athlete is 65 inches tall and measures 14 inches from elbow to knuckle, he or she would add 7 inches to the height mark for a final target line of 72 inches.

Once the height of the target line is established, mark it with a marker, chalk or tape. Judges may restore the line between rounds as needed.

NOTE:

If athlete will be doing these with out prosthetic then have them stand on the Longest limb when measuring.

Standard

Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels or end of limb points in contact with the wall, the hips open and the body in line with the arms. The athlete’s heels or limb must start the rep above the pre-marked target line. 

At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement but must touch above the line at the beginning and end of each rep. Kipping is allowed.

THE HANDSTAND WALK 

The handstand walk area must be divided into 5-ft. segments visibly marked on the floor. Ideally, the lane will have five consecutive segments, allowing a 25-foot walk in one direction and a 25-foot walk back. Walking more than 25 feet in one direction without turning around is not allowed. 

The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep.

If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-foot increment to earn credit for that distance.

Each 5-foot section will count as 1 rep.

THE BEAR CRAWL - SCALED

 The bear crawl area must be divided into 5-ft. segments visibly marked on the floor. Ideally, the lane will have five consecutive segments, allowing a 25-foot crawl in one direction and a 25-foot crawl back. Crawling more than 25 feet in one direction without turning around is not allowed.

The athlete must place both hands (entire hand, including palm and fingers) on the ground BEHIND the mark denoting the start of the segment being attempted. Reaching across the line and placing hands into the segment constitutes a no rep. During the bear crawl, the athlete must touch both palms to the floor and raise the hips above the height of the head so as to be supporting some body weight with the arms.

If at any time the athlete stands up, drops to the floor, or drops the hips below the height of the head, he or she must restart from the last increment crossed. Both hands and both feet must cross the line marking the 5-foot increment to earn credit for that distance.

Each 5-foot section will count as 1 rep

THE HAND RELEASE PUSH UP - SCALED 

A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground

 

EQUIPMENT

• Barbell

• Standard bumper plates (18-inch diameter) to load to the appropriate weights for your division

• Collars

• A wall mark for the handstand push-ups

• Floor marks for the handstand walk

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 125 kg (275 lb.), 115 kg (255 lb.), 102 kg (225 lb.), 93 kg (205 lb.), 83 kg (185 lb.), 75 kg (165 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 52 kg (115 lb.), 47 kg (105 lb.), 43 kg (95 lb.), 36 kg (80 lb.), 34 kg (75 lb.) 29 kg (65 lb.), and 25 kg (55 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 SUBMISSION STANDARDS: 

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the measuring process for the handstand push-up mark and the length of the floor marks for the handstand walk so all measurements can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame 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.

TIEBREAK:

Note:

All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

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