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WheelWOD 2020 Open

Workout

WHEELWOD OPEN 20.3

Neuro RX 

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

then

21-15-9
Deadlift 
50 foot Bear-crawl

WEIGHTS

Rx Men:
Barbell (Minor) 135 lb.,  (Major) 115 lb.,
then
Barbell (Minor) 155 lb., (Major) 135 lb.,
50 foot Bear-crawl

Rx Women:
Barbell (Minor) 95 lb.,  (Major) 75 lb.,
then
Barbell (Minor) 105 lb.,  (Major) 95 lb.,
50 foot Bear-crawl

SCALED

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

then

21-15-9
Deadlift 
50 foot Bear-Crawl

WEIGHTS

Men:
Barbell (Minor) 95 lb.,  (Major) 75 lb.,
then
Barbell (Minor) 105 lb.,  (Major) 95 lb.,
50 foot Bear-crawl

 

Women:
Barbell (Minor) 65 lb.,  (Major) 55 lb.,
then
Barbell (Minor) 85 lb.,  (Major) 75 lb.,
50 foot Bear-crawl

 

IMORTANT NOTES:

- Athletes with an impairment that causes 1 point of contact may use deadlift straps or straps to help with grip. 
- Athletes with an impairment that causes 1 point of contact may use a band on impaired side to aid in push-ups
- Major neuro 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

Athletes will need to measure and mark lengths on the floor for the Bear-Crawl. 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 hand-release push-ups. He or she will then complete 15 deadlifts and 15 hand-release push up, then 9 deadlifts and 9 hand-release push-ups. The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. Bear-Crawl, 15 deadlifts, another 50-ft. Bear-Crawl, and finally, 9 deadlifts and a third 50-ft. Bear-Crawl.

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 Majorathletes can choose to lift barbell off 4" platforms

This is a traditional deadlift with the hands outside the knees. But Sumo deadlifts 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 BEAR CRAWL

  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

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

PUSH UP - Scaled

A straight body position must be maintained throughout the push-up. further scaling can include pushing up from the knees. 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.

- Athletes with an impairment that causes 1 point of contact may use deadlift straps or straps to help with grip. 
- Athletes with an impairment that causes 1 point of contact may use a band on impaired side to aid in push-ups

EQUIPMENT

• Barbell

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

• Collars

• Floor marks for the Bear-Crawl

*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 length of the floor marks for the Bear-crawl 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