WheelWOD OPEN 17.4 Movement Standards

WheelWOD OPEN 17.4

Happy St. Patty’s Day..

I suggest you do the WOD before the beer unless you are trying to make the CrossFail video..

 

Submit your scores at www.competitioncorner.net.

Please pay attention to the rep count difference for seated Rx and Seated Scaled compared to the standing divisions that are corresponding to the CrossFit Open rep schemes

WORKOUT 17.4

SEATED RX DIVISION – 13 MIN AMRAP

TOTAL REPS PER ROUND ARE:     200 REPS

Complete as many rounds and reps as possible in 13 minutes of:
55 KB deadlifts 70 lb. / 44 lb. (32kg/20kg)
55 wall-ball shots – Male 14 lb. @9ft Female 10 lb. @7ft
35-calorie row
55 DB Shoulder to Over Head 35 lb. / 20lb.

Men deadlift 2×70 lb. Kettle Bells and throw 14-lb. ball to 9-ft. target
Women deadlift 2×44 lb. Kettle Bell and throw 10-lb. ball to 7-ft. target

TIEBREAK

The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 35-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

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.

VIDEO NOTE:
  • If you think something on your video is not clear then we probably don’t either.
  • Educate your judge with the movement standard so they can call no rep.. because if they don’t we will and you could be asked to resubmit.

Notes
Prior to starting this workout each athlete will need to go to the wall and measure and mark their foot line for the wall ball (details in Movement Standards section). This workout begins with the KB on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 kb deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 35 calories, then to the Dumbbell for DB Sh. Press. If 55 DB Sh. Press are completed, the athlete will move back to the KB’s and begin another round.

Your score will be the total number of repetitions completed within the 13-minute time cap.

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Equipment Needed
• Kettle Bells of the appropriate weight for your division

• A medicine ball of the appropriate weight for your division

• A wall mark or target set at specified height for wall-ball shots

• Dumbbells of the appropriate weight for your division

• Rower that counts calories, similar in type and calibration to a Concept 2

For each workout, be sure the athlete has adequate space to safely complete the workout. 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.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 32kg (70 lb.) 20kg (44 lb.) 16kg (35 lb.) , 12 kg (26 lb.) 9kg (20 lb.) 6-kg ball (14 lb.), 4-kg ball/db (10 lb.).

Video Submission Standards – Rx only
Prior to starting, film the KB and DB to be used so the loads can be seen clearly. Also film the measuring of the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch or clock 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. Scaled Show Height of platform for dead lift.

Movement standards:

 
55- KB Dead Lift
  • KB must start on the floor
  • Must pull to a finish position at full seated extension
  • KB must return to floor to start next rep
55- Wall Balls
  • Wall Ball start is athletes hands
  • Wall ball must clear 9/7 ft
  • Ball must be full over the identified marker
35 Cal Row
  • Seat Arm must be removed from Rower
  • Calories must be completed
  • Legs can not be used
55- Dumbbell Shoulder Press
  • Athlete must pick up DB’s them selves from floor
  • Db must touch shoulder at bottom
  • Db must reach full lock out
  • Db must start and finish above body midline
  • Must touch shoulder bottom of rep before starting next rep
  • Reps are counted at lock out

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WORKOUT 17.4

SCALED DIVISION – 13 MIN AMRAP

TOTAL REPS PER ROUND ARE:     190 REPS

Complete as many rounds and reps as possible in 13 minutes of:

55 KB deadlifts  lb. 26/ 13 lb. (12kg/6kg)
55 wall-ball shots – Male 14 lb. @7ft Female 10 lb. @6ft
25-calorie row
55 DB Shoulder to Over Head 20 lb. / 10lb.

Men deadlift 2×26 lb. Kettle Bells and throw 14-lb. ball to 7-ft. target

Women deadlift 2×13 lb. Kettle Bell and throw 10-lb. ball to 6-ft. target

 

Notes:

Prior to starting this workout each athlete will need to go to the wall and measure and mark their foot line for the wall ball (details in Movement Standards section). This workout begins with the KB on the 4 INCH PLATFROM and the athlete sitting tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 kb deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 25 calories, then to the Dumbbell for DB Sh. Press. If 55 DB Sh. Press are completed, the athlete will move back to the KB’s and begin another round.

Your score will be the total number of repetitions completed within the 13-minute time cap.

Tiebreak

The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 25-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

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.

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Equipment Needed
• Kettle Bells of the appropriate weight for your division and plat form measuring 4 inches

• A medicine ball of the appropriate weight for your division

• A wall mark or target set at specified height for wall-ball shots

• Dumbbells of the appropriate weight for your division

• Rower that counts calories, similar in type and calibration to a Concept 2

For each workout, be sure the athlete has adequate space to safely complete the workout. 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.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are , 12 kg (26 lb.) 9kg (20 lb.) 6-kg ball (14 lb.), 4-kg ball/db (10 lb.).

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Movement standards:
Scaled Division
 
55- KB Dead Lift
  • KB must start on the floor
  • Must pull to a finish position at full seated extension
  • KB must return to floor to start next rep
  • Weights Male 12kg(26 lb.) Female 6kg (14lb.)
55- Wall Balls
  • Wall Ball start is athletes hands
  • Wall ball must clear 9/8 ft
  • Ball must be full over the identified marker
  • Weights Male 14 lb. Female 10 lb.
25 Cal Row
  • Seat Arm must be removed from Rower
  • Calories must be completed
  • Legs can not be used
  • Feet can not strap or be placed on Rower
55- Dumbbell Shoulder Press
  • Athlete must pick up DB’s themselves from floor
  • Db must touch shoulder at bottom
  • Db must reach full lock out
  • Db must start and finish above body midline
  • Must touch shoulder bottom of rep before starting next rep
  • Reps are counted at lock out
  • Weights are 14 lb. / 10 lb.

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WORKOUT 17.4

Lower RX DIVISION – 13 MIN AMRAP

TOTAL REPS PER ROUND IS : 210 REPS

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups*
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
*Movement varies by division – AK impairments may lift off 
4 inch stacked platforms.
TIEBREAK

The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full set on any of the exercises. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

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.

.

EQUIPMENT

• Barbell
• Standard bumper plates (18-inch diameter) to load to the appropriate weight for your      division
• Collars
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at specified height for wall-ball shots
• A wall mark and floor marks for the handstand push-ups
• Rower that counts calories, similar in type and calibration to a Concept2 rower

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 43 kg (95 lb.) and 29 kg (65 lb.). The minimum acceptable weights in kilograms for the medicine ball 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.

.

NOTES

Prior to starting this workout, each athlete will need to mark a box on the ground and a foot line on the wall for the handstand push-ups (details in Movement Standards section). They will also need to mark the required height on the wall or wall-ball target. This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the designated target to complete 55 wall-ball shots, then to the rower to pull 55 calories, then to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell to begin another round.

The athlete’s score will be the total number of repetitions completed within the 13-minute time cap.

MOVEMENT STANDARDS

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DEAD LIFTS

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing.
.

WALL BALLS

In the wall-ball shot, the medicine ball must be taken from the floor, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target 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, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. All lower athletes do not have to full squat, Quarter squat or straight leg is allowed.
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ROW

The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 55 calories
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HANDSTAND PUSH UPS

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Prior to starting, the athlete will need to establish the foot line on the wall and measure a box on the floor for the handstand push-up. For the foot line, the athlete will stand facing the wall on the same surface the hands will be on, with feet at hip width and toes touching the wall. While standing tall, the athlete will reach their hands over their head with elbows locked out, shoulders extended and thumbs touching. Additionally, a 36-inch wide and 24-inch deep box must be marked on the floor. From here, mark the height of the athlete’s wrists, then measure down 3 inches and create a line on the wall. Mark the foot line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed.
Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. The athlete’s heels must start the rep above the pre-marked foot line. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep. At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep. While the palm of the hands must stay within the width of the box marked on the ground, the fingers may extend past the line. Kipping is allowed.
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WORKOUT 17.4

Upper RX DIVISION – 13 MIN AMRAP

total reps 210 per round

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 Db Push Press 55/35
Men deadlift 225 lb. and throw 20-lb. ball to 9-ft. target , Db 55lbs
Women deadlift 155 lb. and throw 14-lb. ball to 8-ft. target, Db 35lbs
*Movement varies by division – SAA will lift same weight for this workout. Any device for limb replacement may be used in dead lifts and Row.
TIEBREAK

The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full set on any of the exercises. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

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.

.

EQUIPMENT

• Barbell
• Standard bumper plates (18-inch diameter) to load to the appropriate weight for your      division
• Collars
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at specified height for wall-ball shots
• Dumbbells at weight of 55lbs men, 35lbs female
• Rower that counts calories, similar in type and calibration to a Concept2 rower

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 43 kg (95 lb.) and 29 kg (65 lb.). The minimum acceptable weights in kilograms for the medicine ball 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.

.

NOTES

Prior to starting this workout, each athlete will need to mark a box on the ground and a foot line on the wall for the handstand push-ups (details in Movement Standards section). They will also need to mark the required height on the wall or wall-ball target. This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the designated target to complete 55 wall-ball shots, then to the rower to pull 55 calories, then to the dumbbells for the push press. If 55 push presss are completed, the athlete will move back to the barbell to begin another round.

The athlete’s score will be the total number of repetitions completed within the 13-minute time cap.

MOVEMENT STANDARDS

.
*Movement varies by division – SAA will lift same weight for this workout. Any device for limb replacement may be used in dead lifts and row
.

DEAD LIFTS

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing.
.

WALL BALLS

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target 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, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
.

ROW

The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 55 calories
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DB PUSH PRESS

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Athlete will start with the Dbs on the floor ( SAA athletes will use same weight) Athlete will then bring Dbs to shoulder. Each rep must start touching the shoulder and lock out overhead directly over the midline. Athlete may use legs to drive Db over head or they may use a strict press. Athlete may NOT re- dip in a jerk motion.  A re- dip will be considered a no rep, failure to touch the shoulder with the db  head at the start of each rep or lock elbows and shoulders over head at top of rep will result in no rep.
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WORKOUT 17.4

Standing Scaled DIVISION – 13 MIN AMRAP

total reps 210 per round

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 Db Push Press 35/20
Men deadlift 155 lb. and throw 14-lb. ball to 9-ft. target , Db 35lbs
Women deadlift 105 lb. and throw 10-lb. ball to 8-ft. target, Db 20lbs
* Movement varies by division – SAA will lift same weight for this workout. Any device for limb replacement may be used in dead lifts and row.
* DeadLift will be a  lift off 4 inch stacked platforms.
TIEBREAK

The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full set on any of the exercises. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

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.

.

EQUIPMENT

• Barbell
• Standard bumper plates (18-inch diameter) to load to the appropriate weight for your      division
• Collars
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at specified height for wall-ball shots
• Dumbbells at weight of 55lbs men, 35lbs female
• Rower that counts calories, similar in type and calibration to a Concept2 rower

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 43 kg (95 lb.) and 29 kg (65 lb.). The minimum acceptable weights in kilograms for the medicine ball 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.
.

NOTES

Prior to starting this workout, each athlete will need to mark the required height on the wall or wall-ball target. This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the designated target to complete 55 wall-ball shots, then to the rower to pull 55 calories, then to the dumbbells for the push press. If 55 push Presss are completed, the athlete will move back to the barbell to begin another round.

The athlete’s score will be the total number of repetitions completed within the 13-minute time cap.

MOVEMENT STANDARDS

.
*Movement varies by division – SAA will lift same weight for this workout. Any device for limb replacement may be used in dead lifts and row
.

DEAD LIFTS

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing.
Scaled Deadlifts will be pulled from 4 inch raised platforms.
.

WALL BALLS

In the wall-ball shot, the medicine ball must be taken from the floor, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target 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, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. All scaled athletes do not have to full squat, Quarter squat or straight leg is allowed.
.

ROW

The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 55 calories
.

DB PUSH PRESS

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Athlete will start with the Dbs on the floor ( SAA athletes will use same weight) Athlete will then bring Dbs to shoulder. Each rep must start touching the shoulder and lock out overhead directly over the midline. Athlete may use legs to drive Db over head or they may use a strict press. Athlete may NOT re- dip in a jerk motion.  A re- dip will be considered a no rep, failure to touch the shoulder with the db  head at the start of each rep or lock elbows and shoulders over head at top of rep will result in no rep.

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ENJOY
STOUTY

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