Week 2 – 17.2 More Dumbbells
VIDEOS ARE LIVE AND “FIXED”
We have had a rough 24 hours and some technical difficulties.
So if you go to your page at www.competitioncorner.net and you see that the video is still blocked please follow us at Wheelwod Insta gram and FB for updates.
All the written standards will be published and Max and I will be doing a live announcement from Alpine CrossFit at 7pm EST. We can demo the movements then as well.
Sorry for the inconvenience but our editing software decided to pick today to crash and stop working.
Here are this weeks workouts
STANDING LOWER RX
12 min AMRAP
2 Rounds
100 Ft Db OH Carry 50/35
16 Toes To Bar
8 Db Power Clean 50/35
Then
2 Rounds
100 Ft Db OH Carry 50/35
16 Bar MU men/ C2B pull up women
8 Db Power Clean 50/35
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), 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 round. 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
• Dumbbells of appropriate weight for your division*†
• Pull-up bar
• Measuring tape
• Tape or chalk to mark lunge area
* Kilogram dumbbells cannot be used by athletes competing in the U.S. or Canada. If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.
†The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).
If gym space is limited and a 25-foot lunge area is not available, athletes will be permitted to lunge back and forth in a smaller area so long as the 5-foot intervals still can be seen clearly. 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 starting point on the floor, measure out 25 feet and make another mark on the floor at the turnaround point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge. This workout begins with the dumbbells resting on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will lift the dumbbells to the shoulders and lunge forward with them for 25 feet, turn around and lunge back 25 feet. They then will perform 16 toes-to-bars and will finish the round with 8 dumbbell power cleans. Round 2 will be performed in the same fashion. For rounds 3 and 4, 16 bar muscle-ups will be performed in place of the toes-to-bars. Rounds 5 and 6 will go back to toes-to-bars, rounds 7 and 8 to bar muscle-ups, etc.
The athlete’s score will be the total number of repetitions completed before the 12-minute time cap.
Work out instructions:
The athlete will start with the Db on the floor. On the call of 3-2-1 Go the athlete will begin a 12 minute AMRAP.
THE DUMBBELL OH CARRY
will start with the Db on the floor, on go the athlete will pick the Db up and Press to locked out position directly over head. One the elbows are locked and weight is over head, the athlete will walk 100ft turning at 25ft intervals. During the turn the athlete may lower the Db but before moving the next 25 ft they must return to locked out OH position.
Reps will be counted 5 reps every 5 ft. If an athlete breaks locked out position between 5ft increments they must return to the previous mark of the successful 5ft oh Carry
.
No reps will be counted as walking with out Dbs directly over midline and elbows in a locked out position.
.
TOES TO BAR (T2B)
Athlete will start on floor under the pull up bar. athlete will the jump or step off box to set up in full Hang position feet off the floor. Each rep must start with full hang position, feet off floor and arms at full extension. Before beginning swing to top of rep the feet must clear behind the pull up bar. The athlete will the kick both feet together attempting to kick both feet off the pull up bar at the same time while arms remain at full extension. Feet must then swing back down to to hips full extension and clear behind the pull up bar before starting next rep.
If athlete is missing leg and performs exercise with out prosthetic then only 1 foot will be required to touch.
.
No reps will consist of
. not touching the bar with feet or
.not touching the bar at the same time.
. Not clearing the feet behind the pull up bar before starting rep and not opening the hip at the bottom.
.
BAR MUSCLE UP (MEN)
Athlete will start on floor under the pull up bar. athlete will the jump or step off box to set up in full Hang position feet off the floor. Each rep must start with full hang position, feet off floor and arms at full extension. Before beginning swing to top of rep the feet must clear behind the pull up bar.
Each reps with feet clear behind the pull up bar with athlete in full Hang extension, then pulling to the top of bar clearing both elbows above pull up bar. The movement will finish with athlete fully locked out above bar in extended dip position.
No reps will consist of:
. Failure to clear feet behind pull-up bar before each rep.
. Failure to finish rep at full extension of the arms shoulder over the bar and elbows locked out in dip position.
.
CHEST TO BAR (WOMEN)
Athlete will start on floor under the pull up bar. athlete will then jump or step off box to set up in full Hang position feet off the floor. Each rep must start with full hang position, feet off floor and arms at full extension. Before beginning swing to top of rep the feet must clear behind the pull up bar. At the top of the rep athlete must clear collar bone above pull up bar and make contact with body and bar below the collarbone to be considered a successful rep. The athlete then must return to starting position in full Hang before attempting next rep.
Butterfly, kipping, Strict, switch grip or chin up grip are all acceptable as long as the above standards are met.
No reps will consist of:
Failure to clear feet behind pull up bar before each rep,
Failure to come to full extension in bottom of rep
Failure to touch bar to chest (below collarbone) at top of rep
.
DB POWER CLEAN
Athlete will start with weights on the floor. Each rep will start with weights touching the floor and athlete with both hands on weights in bottom position. Athlete will the pull weights to front rack position and closes Dumbbell head to body must touch shoulder with Elbows clear in front of DBs with hips at full extension and feet back under shoulder to finish rep. Athletes must the return Dbs to floor to start next rep.
Full squat in bottom position is a no rep. The athlete Cannot break hip crease below knee,uncle cleans are acceptable.
. Failure to touch Dbs to floor at start of rep or touch shoulder with Db head at top of rep with hips extended and feet under shoulders will also be considered no rep.
Not clearing you elbows in front of the Dbs is also a no rep.
.
Lower Rx Scoring will be an increased number of reps from other workouts for as the 100 reps on the OH Carry.
Final score will be total reps counted at end of 12 minute cap. There are a total 496 reps available in a complete round.
.
Video Submission Instructions
Video is not required with each open submission. For Rx athletes you will be asked to submit 2 videos of our choice if you finish in the top 10 in your division. At any time you may be asked to submit a video to verify your score during the open and it is at WheelWOD’s discretion on this decision. Any request to have an athletes video reviewed must come in a formal request with reason why to [email protected]
.
Prior to starting, film the equipment and to be used so the loads and heights can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
.
.
.
Standing Rx Upper
12 min AMRAP
All athletes will do
2 Rds
50 Ft Db single arm Front rack lunge 50/35
16 Toes To Bar
8 Single arm db Power Clean 35/25
Then
2 Rds
50 Ft Db single arm Front rack lunge 50/35
16 Chest to bar pull up
8 Single arm db Power Clean 35/25
.
Upper athletes may use any device considered a limb replacement for barbell and pull bar movements
.
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), 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 round. 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..
.
Db front rack lunge
The athlete will start with the Db on the floor. On the call of 3-2-1 Go the athlete will begin a 12 minute AMRAP.
.
All upper athletes will only use 1 Db and must remain with that Db on that side the entire workout.
.
The Db Front Rack lunge, will start with the Db on the floor, on go the athlete will pick the Db up and Move to front rack position with Dumbbell head resting on shoulders and elbow clear in front of the Db . Once the elbow are front rack and weight is on shoulder, the athlete will lunge walk 50ft turning at 25ft intervals. During the turn the athlete may lower the Db but before moving the next 25 ft they must return Front rack position. Each lunge must consist of knee touching ground at bottom and hips at full extension and feet under shoulder at top. Athlete must alternate legs in lunge and may not move to opposite leg until full rep on previous leg is complete.
Reps will be counted 5 reps every 5 ft. If an athlete breaks front rack out position or drops Db, between 5ft increments they must return to the previous mark of the successful 5ft Db lunge.
.
No reps will be counted as lunging with out Dbs directly over midline and elbows in a front rack position
.
Failure to touch knee to ground at bottom of lunge or to bring legs together with hips at full extension at top of rep.
.
Toes to Bar (T2B)
Athlete will start on floor under the pull up bar. athlete will the jump or step off box to set up in full Hang position feet off the floor. Each rep must start with full hang position, feet off floor and arms at full extension. Before beginning swing to top of rep the feet must clear behind the pull up bar. The athlete will the kick both feet together attempting to kick both feet off the pull up bar at the same time while arms remain at full extension. Feet must then swing back down to to hips full extension and clear behind the pull up bar before starting next rep.
If athlete is missing leg and performs exercise with out prosthetic then only 1 foot will be required to touch.
.
No reps will consist of
. not touching the bar with feet or
.not touching the bar at the same time.
. Not clearing the feet behind the pull up bar before starting rep and not opening the hip at the bottom.
.
Chest 2 Bar Pull up
Athlete will start on floor under the pull up bar. athlete will then jump or step off box to set up in full Hang position feet off the floor. Each rep must start with full hang position, feet off floor and arms at full extension. Before beginning swing to top of rep the feet must clear behind the pull up bar. At the top of the rep athlete must clear collar bone above pull up bar and make contact with body and bar below the collarbone to be considered a successful rep. The athlete then must return to starting position in full Hang before attempting next rep.
Butterfly, kipping, Strict, switch grip or chin up grip are all acceptable as long as the above standards are met.
No reps will consist of:
Failure to clear feet behind pull up bar before each rep,
Failure to come to full extension in bottom of rep
Failure to touch bar to chest (below collarbone) at top of rep.
.
The Db Power Clean
Athlete will start with weights on the floor. Each rep will start with weights touching the floor and athlete with both hands on weights in bottom position. Athlete will the pull weights to front rack position and closes Dumbbell head to body must touch shoulder with Elbows clear in front of DBs with hips at full extension and feet back under shoulder to finish rep. Athletes must the return Dbs to floor to start next rep.
Full squat in bottom position is a no rep. The athlete Cannot break hip crease below knee,uncle cleans are acceptable.
. Failure to touch Dbs to floor at start of rep or touch shoulder with Db head at top of rep with hips extended and feet under shoulders will also be considered no rep.
Not clearing you elbows in front of the Dbs is also a no rep.
.
Lower Rx Scoring will be an increased number of reps from other workouts for as the 100 reps on the OH Carry.
Final score will be total reps counted at end of 12 minute cap. There are a total 496 reps available in a complete round.
.
Video Submission Instructions
Video is not required with each open submission. For Rx athletes you will be asked to submit 2 videos of our choice if you finish in the top 10 in your division. At any time you may be asked to submit a video to verify your score during the open and it is at WheelWOD’s discretion on this decision. Any request to have an athletes video reviewed must come in a formal request with reason why to [email protected]
.
Prior to starting, film the equipment and to be used so the loads and heights can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
.
.
.
Seated Rx
12 min AMRAP
2 Rds
20ft 2 hand Db Crawl 35/20
16 sit up to floor to box transfer 12″/20″ (box)
8 Db Power Clean 35/20
Then
2 Rds
20ft 2 hand Db Crawl 35/20
16 C2B pull up
8 Db Power Clean 35/20
.
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), 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 round. 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
• Dumbbells of appropriate weight for your division
• Pull-up bar
• Box 12″ Female / 20″ Male
• Measuring tape
• Tape or chalk to mark lunge area
* Kilogram dumbbells cannot be used by athletes competing in the U.S. or Canada. If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.
†The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).
If gym space is limited and a 20-foot lunge area is not available, athletes will be permitted to lunge back and forth in a smaller area so long as the 5-foot intervals still can be seen clearly. 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 starting point on the floor, measure out 20 feet and make another mark on the floor at the turnaround point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge. This workout begins with the dumbbells resting on the floor and the athlete laying down. At the call of “3, 2, 1 … go,” the athlete will lift the body to all fours and crawl with db in hands forward with them for 10 feet, turn around and lunge back 10 feet. They then will perform 16 sit up floor to box transfers and will finish the round with 8 dumbbell power cleans. Round 2 will be performed in the same fashion. For rounds 3 and 4, 16 c2b will be performed in place of the sit up floor transfers. Rounds 5 and 6 will go back to Sit up floor to box, rounds 7 and 8 to Chest to bar pull-ups, etc.
The athlete’s score will be the total number of repetitions completed before the 12-minute time cap.
MOVEMENT STANDARDS
The athlete will start with the Db’s on the floor. On the call of 3-2-1 Go the athlete will begin a 12 minute AMRAP.
.
2 HAND DB CRAWL
Athlete will start out of chair on floor either laying or on all fours. The start of the rep is moving the db forward 1 at a time in a all fours Crawl or army Crawl. The only standard is the Db’s must move alternating and that the knees or closest limb to the knee touches the floor during the reps ( no bear Crawl or Crawl on feet will be allowed) athlete will Crawl at total of 20 ft.
Reps will be counted 1 rep every 1ft. Total 20 reps
.
SIT UP & FLOOR TO BOX TRANSFER
Athlete will start each rep from the floor laying on back with arms over head and hands touching floor.
Athlete will then sit up using any technique with out outside person or equipment assistance.
Once seated the athlete start floor to box transfer. The athlete must move butt from floor to box with out standing, facing the box in a kneeling position or using legs to push up. Once on the top of the box athletes must sit tall and clap both hands over head before returning to floor to start next rep.
.
No reps will be considered
-Not touching hands behind head and laying on back with shoulders touching ground to start each rep
-Not sitting tall with butt on box and clapping hands over head at top of rep.
-advancing to the top of box using standing, facing the box in a kneeling position or using legs to push up.
.
DB POWER CLEAN
Athlete will start with weights on the floor. Each rep will start with weights touching the floor and athlete with both hands on weights in bottom position. Athlete will the pull weights to front rack position and closest Dumbbell head to body must touch shoulder with Elbows clear in front of DBs with shoulders over top of hips to finish rep. Athletes must the return Dbs to floor to start next rep.
. Failure to touch Dbs to floor at start of rep
Failure to touch shoulder with Db head at top of rep with shoulders over hips extended spine will also be considered no rep.
.Not clearing you elbows in front of the Dbs is also a no rep.
.
CHEST TO BAR
Athlete will start on floor under the pull up bar. athlete will then slide off chair or box to set up in full Hang position feet can remain on the floor. Each rep must start with this full arm extended hang position, butt off floor and arms at full extension. At the top of the rep athlete must clear collar bone above pull up bar and make contact with body and bar below the collarbone to be considered a successful rep. The athlete then must return to starting position in full Hang before attempting next rep.
Butterfly, kipping, Strict, switch grip or chin up grip are all acceptable as long as the above standards are met
.
No reps will consist of:
.Failure to come to full extension in bottom of rep
.Failure to touch bar to chest (below collarbone) at top of rep
Scoring around will be an decreased number of reps from other workouts for as the 20 reps on the Crawl.
Final score will be total reps counted at end of 12 minute cap. There are a total 176 reps available in a complete round.
.
Video Submission Instructions
Video is not required with each open submission. For Rx athletes you will be asked to submit 2 videos of our choice if you finish in the top 10 in your division. At any time you may be asked to submit a video to verify your score during the open and it is at WheelWOD’s discretion on this decision. Any request to have an athletes video reviewed must come in a formal request with reason why to [email protected]
.
Prior to starting, film the equipment and to be used so the loads and heights can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
.
.
.
17.2
SEATED SCALED
12 min AMRAP
2 Rds
50 Alt Db Curls. 20/10
16 Floor to Overhead Bar raises PVC pipe /15lbs barbell
8 Db Hang Power Clean 20/10
Then
2 Rds
50 Alt Db Curls. 20/10
16 Seated pull up
8 Db Hang Power Clean
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), 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 round. 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.
NOTES
The athlete’s score will be the total number of repetitions completed before the 12-minute time cap.
.
Movement Standards
The athlete will start with the Db’s on the floor. On the call of 3-2-1 Go the athlete will begin a 12 minute AMRAP.
The Alternating DB Curl
Athlete will start by lifting the Db’s in the Hang position. Then they will single arm curl Dbs alternating reps (25 reps per arm) Db must always start each rep in a arm full extension by side and finish with DB head touching shoulder. Alternating reps means you must curl one at a time and may not move to the opposite arm until the previous rep is completed
.
No reps Cindy of:
.Not touching the Db to the shoulder at the top
.Not coming to full arm extended at the bottom
.proceeding to next rep with out successfully completing the previous rep
.failing to alternate.
.
The Db Hang Power Clean
Athlete will start with weights in the Hang position. Each rep will start with arms fully extended at the side and athlete with both hands on weights in bottom position. Athlete will the pull weights to front rack position and closest Dumbbell head to body must touch shoulder with Elbows clear in front of DBs with shoulders over top of hips to finish rep. Athletes must the return Dbs to Hang position to start next rep.
. Failure to touch Dbs to reach extension in the Hang position at start of rep
Failure to touch shoulder with Db head at top of rep with shoulders over hips extended spine will also be considered no rep.
.Not clearing you elbows in front of the Dbs is also a no rep.
.
Seated pull up
Athlete will start on floor under the pull up bar. athlete will then extend arms with pull up bar set at height where arms are full extended while seated. To set up in extension position feet can remain on the chair foot rest. Each rep must start with this full arm extended seated position, butt on seat and arms at full extension. At the top of the rep athlete must clear chin above pull up bar to be considered a successful rep. The athlete then must return to starting position in full extension before attempting next rep.
Butterfly, kipping, Strict, switch grip or chin up grip are all acceptable as long as the above standards are met
.
No reps will consist of:
.Failure to come to full extension in bottom of rep
.Failure to clear bar with chin at top of rep
.
Bar raise floor to Over head
Athlete will start with Bar on ground and seated in chair or on box.(20′)
Athlete will then reach down and pick up bar raising directly over head with arms in full extension. Bar must finish over midline.
Athlete will then return bar to floor before starting next rep.
The athlete may move the bar to floor to lap and then lap to overhead or go from floor to overhead in 1 solid movement.
.
The total reps in one full round is: 296
• Dumbbells of appropriate weight for your division
• Pull-up bar
• PVC pipe female / 15 pound trainer bar men
• Measuring tape
• Tape or chalk to mark lunge area
* Kilogram dumbbells cannot be used by athletes competing in the U.S. or Canada. If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.
†The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).
.
Video Submission Instructions
Video is not required with each open submission. For Rx athletes you will be asked to submit 2 videos of our choice if you finish in the top 10 in your division. At any time you may be asked to submit a video to verify your score during the open and it is at WheelWOD’s discretion on this decision. Any request to have an athletes video reviewed must come in a formal request with reason why to [email protected]
.
Prior to starting, film the equipment and to be used so the loads and heights can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
.
.
.
Standing scaled
12 min AMRAP
NOTE: SAA with use 25/15 FOR THIS WORKOUT
2 Rds
100 Ft Db OH Carry 35/25
SAA with use 25/15
16 Knee Raises
8 Db Power Clean 35/25
Then
2 Rds
100 Ft Db OH Carry 35/25
16 JUMPING Pullups
8 Db Power Clean 35/25
.
TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), 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 round. 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.
.
Movement Standards
Db OH Carry
The athlete will start with the Db on the floor. On the call of 3-2-1 Go the athlete will begin a 12 minute AMRAP.
The Db OH Carry will start with the Db on the floor, on go the athlete will pick the Db up and Press to locked out position directly over head. One the elbows are locked and weight is over head, the athlete will walk 100ft turning at 25ft intervals. During the turn the athlete may lower the Db but before moving the next 25 ft they must return to locked out OH position.
Reps will be counted 5 reps every 5 ft. If an athlete breaks locked out position between 5ft increments they must return to the previous mark of the successful 5ft oh Carry
.
The Db Power Clean
Athlete will start with weights on the floor. Each rep will start with weights touching the floor and athlete with both hands on weights in bottom position. Athlete will the pull weights to front rack position and closes Dumbbell head to body must touch shoulder with Elbows clear in front of DBs with hips at full extension and feet back under shoulder to finish rep. Athletes must the return Dbs to floor to start next rep.
Full squat in bottom position is a no rep. The athlete Cannot break hip crease below knee, muscle cleans are acceptable
.
. Failure to touch Dbs to floor at start of rep or touch shoulder with Db head at top of rep with hips extended and feet under shoulders will also be considered no rep.
Not clearing you elbows in front of the Dbs is also a no rep.
.
Standing Scaled Scoring will be an increased number of reps from other workouts for as the 100 reps on the OH Carry.
Final score will be total reps counted at end of 12 minute cap. There are a total 496 reps available in a complete round.
No reps will be counted as walking without Dbs directly over midline and elbows in a locked out position.
.
The Knee Raise
Athlete will start on floor under the pull up bar. athlete will the jump or step off box to set up in full Hang position feet off the floor. Each rep must start with full hang position, feet off floor and arms at full extension. Before beginning to raise knees to top of rep the feet must clear behind the pull up bar. The athlete will then raise both knees together attempting to drive both knees above the hip crease at the same time while arms remain at full extension. Feet must then swing back down to to hips full extension and clear behind the pull up bar before starting next rep.
If athlete is missing leg and performs exercise with out prosthetic then only 1 knee will be required to complete rep.
Upper athletes may use any device considered a limb replacement for barbell and pull bar movements.
.
No reps will consist of
. not touching the bar with feet or
.not touching the bar at the same time.
. Not clearing the feet behind the pull up bar before starting rep and not opening the hip at the bottom.
.
Jumping pull ups
Before the workout, Athlete will set a box at a height that allows them to reach arms fully extended and just above the bottom of wrist is where the pull up bar will cross.
Athlete will start on box under the pull up bar with arms and hands holding onto pull up bar. Athlete will then jump up off box to clear chin over bar at top of rep. Each rep must start with feet on box and arms at extension. At the top of the rep athlete must clear chin above pull up bar to be considered a successful rep. The athlete then must return to starting position before attempting next rep.
Switch grip or chin up grip are all acceptable as long as the above standards are met
.
No reps will consist of:
Failure to come to feet on box and arm extension in bottom of rep
Failure to clear chin over bar at top of rep.
.
Video Submission Instructions
Video is not required with each open submission. For Rx athletes you will be asked to submit 2 videos of our choice if you finish in the top 10 in your division. At any time you may be asked to submit a video to verify your score during the open and it is at WheelWOD’s discretion on this decision. Any request to have an athletes video reviewed must come in a formal request with reason why to [email protected]
.
Prior to starting, film the equipment and to be used so the loads and heights can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
