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WheelWOD 2020 Open

Workout

20.5 WheelWOD OPEN

Rx Seated 1 Division

For Time: partitioned any way

Low Impairment
20 Ring MU (Women Chest-to-bar Pull-ups)
60 Cal Row
120 Wallball Shots

High Impairment
20 Ring MU (Women Chest-to-bar Pull-ups)
50 Cal Row
120 Wallball Shots

Multi Limb Impairment
20 Chest-to-bar Pull-ups (Women Chin-over-bar Pull-ups)
40 Cal Row
120 Wallball Shots

Scaled

Low Impairment
20 Chin-Over-Bar Pull-Ups
40 Cal Row
100 Wallball Shots 

High Impairment
20 Chin-Over-Bar Pull-Ups
30 Cal Row
100 Wallball Shots

Multi Limb Impairment
20 Chin-Over-Bar
Pull-Ups 20 Cal Row
100 Wallball Shots

Weights:

Low Impairment:
Rx male: ♂ ring muscle-ups; 14-lb. ball to 9ft. target
Rx Female : ♀ chest-to-bar pull-ups; 10-lb. ball to 7ft. target

High Impairment:
Rx male:♂ ring muscle-ups; 14-lb. ball to 9ft. target
Rx Female :♀ chest-to-bar pull-ups; 10-lb. ball to 7ft. target 

Multi Limb Impairment:
 Rx male:♂ chest-to-bar pull-ups; 10-lb. ball to 8ft. target
Rx Female :♀ chin-over-bar pull-ups; 8-lb. ball to 7ft. target

Scaled

Low Impairment:
Scaled male : ♂ 14-lb. ball to 9ft. target
Scaled Female : ♀ 10-lb. ball to 7ft. target

High Impairment:
Scaled male :♂ 14-lb. ball to 9ft. target
Scaled Female :♀ 10-lb. ball to 7ft. target

Multi Limb Impairment:
Scaled male :♂ 10-lb. ball to 8ft. target
Scaled Female :♀ 8-lb. ball to 7ft. target

Important Notes:
- CAP 20 minutes
- High and Multi will do reduced calories
- Rx Female athletes will do Chest to bar pull ups
- Tie breaker for this workout

 

Workout Standards

20.5

After the call of “3, 2, 1 … go,” the athlete may perform 20 muscle-ups, 60 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 seated, 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

Ring Muscle-Up ( Rx Men only) 
• Begin hanging from the rings, with arms fully extended and feet on the ground and buttox off the ground.
• The rep is credited when the elbows are fully locked out in the support position and feet off ground.
• Must pass through some portion of a dip before reaching lockout.
• Kipping is allowed, but swings or rolls to support are not permitted.
• No part of the foot may rise above the rings during the kip.

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.
Feet May not be strapped into the rower and athlete may sit in chair or box but not on ground for this workout.
• 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

• Identified Athletes above perform chest-to-bar pull-ups instead of muscle-ups.
• At the start of each rep, arms must be fully extended, with feet on the ground and buttox off the ground. Feet may remain on the ground the entire rep.
• 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 seated support position in front of the body at the start of each rep.
• 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

• Scaled athletes perform chin-over-bar pull-ups instead of muscle-ups.
• At the start of each rep, arms must be fully extended, with feet on the ground and buttox on a chair or box. Feet may remain on the ground the entire rep.
• Any style of pull-up or grip is permitted as long as the requirements are met
• The rep is credited when the chin breaks the horizontal plane of 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.

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.

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 rings (or 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