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WheelWOD 2020 Open

Workout

WHEELWOD OPEN 20.4

Sensory RX

For Time:
30 reverse lunges
15 Clean & Jerk 95/55 
30 reverse lunges
15 Clean & Jerk 135/85 
30 reverse lunges
10 Clean & Jerk 185/115 
30 Single leg squats 
10 C&J 225/145
30 Single leg squats
5 C&J 275/175
30 Single leg squats
5 C&J 315/205

 

SCALED

30 reverse lunges
15 clean and jerks, 65 lb./35
30 reverse lunges
15 clean and jerks, 95 lb./55
30 reverse lunges
10 clean and jerks, 115 lb./75
30 weighted reverse lunges, 20 lb./14
10 clean and jerks, 135 lb./95
30 weighted reverse lunges, 20 lb./14
5 clean and jerks, 155 lb./115
30 weighted reverse lunges, 20 lb./14
5 clean and jerks, 185 lb./135

Cap 20 minutes

 

IMPORTANT NOTES

- Athletes may have assistance in locating Barbell and Medicine Ball
- May have multiple loaded barbells
- May have someone load barbells

Workout Standards

20.4

After the call of “3, 2, 1 … go,” the athlete may perform 30 reverse lunges followed by 15 clean and jerks, then 30 reverse lunges followed by 15 clean and jerks at a heavier weight, then 30 reverse lunges followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 30 single-leg squats followed by 10 clean and jerks, then 30 single-leg squats followed by 5 clean and jerks, and finally, 30 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

Reverse lunge

• Start with both feet on the ground together 
• Jumping OR stepping back into the lunge is permitted
• Using hands to push into the legs during the lunge is not allowed.
• The rep is credited when: - Both feet are together coming up from the lunge- Hips and knees are fully extended, with head and shoulders over the hips.
• in the bottom of the lunge the knee lunging back must touch the ground.
• Forward or walking lunges are not permitted

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 alternate legs after every successful rep.
• Must complete a successful rep on one side before alternating.
• Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

Medicine Ball Reverse Lunge

• Scaled divisions may use a weighted reverse lunge 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 reverse lunges.

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*
• Kettle bell* (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,  
• Scaled divisions also need to film the medicine ball.
• 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