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WheelWOD 2020 Open

Workout

20.5 WheelWOD OPEN

Rx Upper Division

For Time: partitioned any way

2 points of contact:

40 Chest-to-Bar Pull-Ups  (Female Chin-over-bar pull-up)
80 cal Row
120 Wallball Shots  

1 point of contact:

20 Chest-to-Bar Pull-Ups  (Female Chin-over-bar pull-up)
80 cal Row
120 Wallball Shots 

Short stature:

40 Chest-to-Bar Pull-Ups  (Female Chin-over-bar pull-up)
60 cal Row
120 Wallball Shots 

Scaled

For Time: partitioned any way

40 Jumping Chin-Over-Bar Pull-Ups
80 cal Row
120 Wallball Shots

Short Staure:

40 Jumping Chin-Over-Bar Pull-Ups
60 cal Row
120 Wallball Shots

Weights:

Rx

Rx male 2 points of contact: ♂ 20-lb. ball to 10ft. target
Rx Female 2 points of contact: ♀ 14-lb. ball to 9ft. target

Rx male 1 point of contact: ♂ 14-lb. ball to 10ft. target
Rx Female 1 point of contact: ♀ 10-lb. ball to 9ft. target

Rx male short stature:♂ 14-lb. ball to 7ft. target
Rx short stature:♀ 10-lb. ball to 6ft. target

Scaled

Scaled male 2 points:♂ 14-lb. ball to 10ft. target
Scaled Female 2 points:♀ 10-lb. ball to 9ft. target

Scaled male 1 point:♂ 10-lb. ball to 10ft. target
Scaled female 1 point:♀ 8-lb. ball to 9ft. target 

Scaled male short stature:♂ 10-lb. ball to 7ft. target
Scaled short stature:♀ 8-lb. ball to 6ft. target 

Important Notes:

- CAP 20 minutes
- Rx Female athletes will do Chin over bar pull ups
- 1 point of contact will do less pull ups & use lighter ball
- 1 point athletes that complete all the pull ups but cap out will list the calories as 40 reps
- Short stature will do less calorie on the row
- Short stature athletes that complete all the calorie row but cap out will list the calories as 80 reps 

 

Workout Standards

20.5

After the call of “3, 2, 1 … go,” the athlete may perform 40 Chest to bar pull-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement. Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 ... go” may the athlete touch the medicine ball, rower, or rings and begin the workout.

MOVEMENT STANDARDS

ROW - Calories
• The monitor on the rower must be set to zero calories at the beginning of each row. Athletes may receive assistance in resetting the monitor to zero if they split the row into multiple sets.
• When exiting the rower, credit will be earned for the calories displayed at the time the handle is released.
• If working up to the 20-minute mark, credit will be earned for the calories displayed when the clock reaches 20 minutes (There will be no credit for rollover calories after the time cap).

Chest to Bar Pull-up ( Rx Men)

• At the start of each rep, arms must be fully extended, with feet off the ground.
• Any style of pull-up or grip is permitted as long as the requirements are met.
• The rep is credited when the chest (below the colar bone) makes contact with the bar.
• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

Wall Ball Shots

• The medicine ball must be in the support position in front of the body at the start of each rep.
• Squat until the hip crease is below the knee.
• Squat cleaning is allowed as long as the ball starts on the ground.
• The rep is credited when the center of the ball hits the target at or above the specified height.
• If the ball hits low or does not hit the wall, it is a “no rep.”
• If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Chin-over-bar-pullups ( Women)

• Rx Female athletes perform chin-over-bar pull-ups instead of muscle-ups.
• At the start of each rep, arms must be fully extended, with feet off the ground.
• Any style of pull-up or grip is permitted as long as the requirements are met.

Jumping Chin-over-bar- pullups

• Scaled athletes perform jumping chin-over-bar pullups instead of muscle-ups.
• The bar should be at least six inches above the top of the head when standing tall.
• Plates or other stable platforms may be required to decrease the distance between the top of the head and the bar.
• At the start of each rep, lower until the arms are fully extended.
• The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone.
• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

How to score this workout

If you finish the workout in the 20 minute cap you submit your finishing time and the tie breaker listed below.

If you cap the workout you will enter the amount of reps completed and if you have finished all the row and the wallballs you will list the tie break time as well.

Short Stature athletes will list the Row calories reps completed the same as the 2 points of contact. Example 60 calories completed will be listed as 80 calories in the rep scheme. this is only applicable if you cap out.

1 point of contact athletes will list the C2B reps completed the same as the 2 points of contact. Example 20 reps completed will be listed as 40 reps completed in the rep scheme. this is only applicable if you cap out.

Equipment

•Rings
• Pull-up bar
• Concept2 rower
• Medicine ball of appropriate weight for your division

* *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 9 kg (20 lb.), 6 kg (14 lb.), and 4 kg (10 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

•Film the pull-up bar, clearly show the weight of the medicine ball, and measure the height of the target.
• 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.

NOTE: Athletes submitting video submissions for review must be prepared to submit two separate videos: one of the workout following the typical video submission standards and a separate video specifically showing the calories on the Concept2 rower monitor. The display of calories on the monitor should be clearly visible throughout the workout, and the athlete should be visible getting on and off the rower. When submitting videos, send only the first video (full workout) in accordance with normal video submission standards. CrossFit may require the second video (rower calories) and will provide further details at that time. Athletes who are unable to produce the second video upon request may be determined to have an invalid score.

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