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WheelWOD 2020 Open

Workout

WHEELWOD OPEN 20.4

LOWER RX

2 POINTS OF CONTACT

For Time:
20 Box Jumps 20"/16"
15 Clean & Jerk 75 lb./ 55 lb.
20 Box Jumps 20"/16"
15 Clean & Jerk 95 lb./ 65 lb.
20 Box Jumps 20"/16"
10 Clean & Jerk 135 lb./ 85 lb.
15 Single Leg Squats
10 Clean & Jerk 155 lb./ 100 lb.
15 Single Leg Squats
5 Clean & Jerk 185 lb./ 125 lb.
15 Single Leg Squats
5 Clean & Jerk 225 lb./ 145 lb.

WEIGHTS & HEIGHTS : MALE/ FEMALE

1 POINT OF CONTACT

For Time:
20 Box Jumps 16" / 12"
15 Clean & Jerk 65 lb./ 45 lb.
20 Box Jumps 16" / 12"
15 Clean & Jerk 80 lb./ 55 lb.
20 Box Jumps 16" / 12"
10 Clean & Jerk 115 lb./ 70 lb.
15 Single Leg Squats
10 Clean & Jerk 130 lb./ 85 lb.
15 Single Leg Squats
5 Clean & Jerk 160 lb./ 105 lb.
15 Single Leg Squats
5 Clean & Jerk 190 lb./ 125 lb.

WEIGHTS & HEIGHTS : MALE/ FEMALE

TIME CAP 20 MINUTES

SCALED

2 POINTS OF CONTACT

For Time:

20 Box Step Ups
15 clean and jerks, 55 lb. / 25 lb.
20 box Step Ups 20"/16"
15 clean and jerks, 65 lb. / 45 lb.
20 box Step Ups 20"/16"
10 clean and jerks, 85 lb. / 65 lb.
15 Weighted vest step-ups, 20"/16"
10 clean and jerks, 105 lb. / 70 lb.
15 Weighted vest step-ups, 20"/16"
5 clean and jerks, 125 lb. /85 lb.
15 Weighted vest step-ups, 20"/16"
5 clean and jerks, 145 lb. / 105 lb.

Weight Vest: 20 lb. / 14 lb.

1 POINT OF CONTACT

20 box Step Ups
15 clean and jerks,  45 lb. / 20 lb.
20 box Step Ups 16" / 12"
15 clean and jerks, 55 lb. / 40 lb.
20 box Step Ups 16" / 12"
10 clean and jerks, 70 lb. /55 lb.
15 Weighted vest step-ups, 16" / 12"
10 clean and jerks, 85 lb. / 60 lb.
15 Weighted vest step-ups, 16" / 12"
5 clean and jerks, 105 lb. / 75 lb. 
15 Weighted vest step-ups, 16" / 12"
5 clean and jerks, 125 lb. / 90 lb.

Weight Vest: 20 lb. / 14 lb.

Time cap: 20 minutes

IMPORTANT NOTES

- All athletes May step or jump
- 1 point athletes with above knee amputation may lift with prosthetic on. 
- Heights on box will only change if the athlete is not using a prosthetic to jump or step, BUT, they may use a crutch or can to stabalize during the jump. Scaled athletes may use 2 crutches.
- All 1 Legged squats will be performed on the same leg the entire workout.
Weight vest or equivilent weight must be used for weighted step ups.

 

Workout Standards

20.4

After the call of “3, 2, 1 … go,” the athlete may perform 20 box jumps followed by 15 clean and jerks, then 20 box jumps followed by 15 clean and jerks at a heavier weight, then 20 box jumps followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 15 single-leg squats followed by 10 clean and jerks, then 15 single-leg squats followed by 5 clean and jerks, and finally, 15 single-leg squats followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round. Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

 

Movement Standards

Box Jump or Step Up

• Start with feet/foot on the ground and face the side of the box.
• Do NOT angle the box and jump or step up on the corner.
• Jumping OR stepping onto and off the box is permitted.
• One point of contact athlete jumping on one leg may use one cane or crutch during the exercise. ( scaled may use 2 canes or crutches)
• Only the feet may make contact with the box.
• Using hands to push into the legs during the step-up is not allowed.
• The rep is credited when: - feet or foot are on top of the box. - Hips and knees are fully extended, with head and shoulders over the hips.
• Reaching extension in midair is a no rep.

Clean & Jerk 

• Start each rep with the barbell on the ground. Touch and go is permitted.
• No bouncing or dropping and catching the barbell on the rebound.
• If dropped, the barbell must settle on the ground before the start of the next rep.
• Power cleans, squat cleans, and split cleans are permitted.
• Hang cleans are not allowed. CLEAN AND JERK
• If using an empty barbell, or a barbell with smallerthan-standard plates, each rep must begin with the barbell clearly below the knees.
• The lift must have two distinct phases: the clean and the jerk.
• Snatching is not permitted.
• The barbell must make contact with the shoulders.
• It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.
• The rep is credited when: - The barbell is locked out overhead, and arms, hips, and legs are extended. - The bar is over or slightly behind the center of the body, with feet in line.
• A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.
• Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

Single Leg Squat

• At the start and finish of each rep, the hips and knee of the working leg are extended.
• The non-working leg must remain in front of the body (cannot pass beyond profile).
• Holding on to the non-working leg is permitted.
• At the bottom, the hip crease must pass below the top of the knee on the working leg.
• If any part of the body other than the support foot touches the floor before lockout, the rep will not count.
• Must use same leg entire workout, alternating is not permitted.
• Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

Weight vest  Step up

• Scaled divisions may use a weight vest step-up in place of single-leg squats.
• The weight can be held in any manner but may not make contact with the legs.
• See above for additional movement standards for the box step-up.

EQUIPMENT

• Box of appropriate height for your division (the top of the box must be at least 15-by-15 inches)
• Barbell
• Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division*
• Weight vest* (scaled divisions)
• Collars to secure the plates on the barbell

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 6 kg (14 lb.), 9 kg (20 lb.), 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.), and 142 kg (315 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.

SCORING

If you do not complete the workout in the time required input the ammount of reps finished at the 20 minute cap 

VIDEO STANDARDS

• Film the plates and barbell so the loads can be seen clearly, and show the height of the box with a tape measure.
• Scaled divisions also need to film the Kettle bell.
• Videos must be uncut and unedited to accurately display the performance.
• Your judge and a clock or timer must be visible throughout the workout.
• Shoot the video so all exercises can be seen clearly meeting the movement standards.
• Videos shot with a fisheye lens or similar lens may be rejected.

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