CrossFit | 190518
Saturday

190518

Workout of the Day

52

3 rounds for time of:

2 legless rope climbs, 15-ft. rope
35 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Post time to comments.

At-Home Workout

At Home: Jug DL / Couch dips

Jug deadlifts and couch dips

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"Lifting and carrying bags of groceries, pulling down your suitcase from a train’s overhead luggage rack, bending down to pick something off the floor, or climbing stairs are all examples of 'functional movement' we all do daily. CrossFit™ aims to provide opportunities for people to prepare themselves to tackle these functional movement needs. ... CrossFit™ is training everyone, young and old, to stay healthy, well, and engaged with the world around them. The program is 'infinitely scalable,' meaning prescribed workout patterns (weights, movements, etc.) can be changed to accommodate the needs of anyone, regardless of age, who wishes to participate."

Read the articleA New Way To Get Stronger

Comments on 190518

55 Comments

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Matthieu Dubreucq
January 26th, 2020 at 12:53 pm
Commented on: A New Way To Get Stronger

A new way to be healthy! I am so happy to see more and more senior being active and eating for health. We need more Fit seniors.

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Manchild Manchild
August 13th, 2019 at 5:26 pm
Commented on: 190518

subbed:


15 pull-ups

35 thrusters, 20# dbs


10:50

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Kury Akin
July 11th, 2019 at 3:33 pm
Commented on: 190518

16:00. Sub 20 rope grip pull ups alternating in 5s. Rest as. Just back from hols so completion was priority.

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Kevin Miller
June 12th, 2019 at 10:24 pm
Commented on: 190518

Recovering from a left oblique strain and rope climbs hurt so I subbed 15 ring rows per round.

10:51

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Jeff Chalfant
June 8th, 2019 at 8:28 pm
Commented on: 190518

8:55 as rx’d as possible. 12’ rope so began each legless climb from seated to equal the same rope travel distance. Otherwise as rx’d.

Broke the first set of wallballs 21/14, the second set into 15/13/7, and the third 12/12/11. Took a 30 second break before the 3rd, 4th, and 6th rope climbs.


That was disgustingly hard at the end.

Just a banana and matí¨ for breakfast.

40/5’9”/187

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Ruggeri Alves
June 8th, 2019 at 5:07 pm
Commented on: 190518

Time Cap 7:00

2 rounds + 13 reps

Rx

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Gregory Morley
May 28th, 2019 at 12:20 pm
Commented on: 190518

8 foot target, 9 foot rope in 5:48

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Shannon Said
May 26th, 2019 at 9:53 am
Commented on: 190518

17:10

Towel pull ups, 2nd and 3rd row with jumps

Rx weight but roof too low, almost no air (threw just above head)

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Edward Bauer
May 24th, 2019 at 10:22 pm
Commented on: Tofu & Vegetable Soup

Thanks for posting this CrossFit! More plants are a good thing.

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Andrew Sylvia
May 23rd, 2019 at 8:41 pm
Commented on: 190518

17:22 Rx

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John Doody
May 23rd, 2019 at 10:42 am
Commented on: 190518

13:05. 8 towel pull-ups per rope climb

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Jon Wilson
May 21st, 2019 at 5:24 pm
Commented on: 190518

12ft rope

10:44

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Sebastien Fitzpatrick
May 21st, 2019 at 8:20 am
Commented on: Tofu & Vegetable Soup

Saving this and trying it ASAP!

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Yura Gorbach
May 20th, 2019 at 8:11 pm
Commented on: 190518

10:10

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Brian Rosenbaum
May 20th, 2019 at 6:29 pm
Commented on: 190518

M/57/6'2"/177

sub'd 15 strict towel pull ups for the 2 rope climbs.


13:20

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John Campion
May 20th, 2019 at 4:48 pm
Commented on: 190518

Rx

8:50

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Hyunjun Ji
May 20th, 2019 at 2:38 pm
Commented on: 190518

7:??

Rxd

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Alex Pham
May 20th, 2019 at 10:07 am
Commented on: 190518

13:52

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Shane Azizi
May 19th, 2019 at 10:55 pm
Commented on: 190518

11:27 Rx

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Christopher Voght
May 19th, 2019 at 9:06 pm
Commented on: 190518

3 rounds for time of:


2 legless rope climbs, scaled 11’ rope from knees

35 wall-ball shots


♂‚ 20-lb. ball to 10 ft.


8:09

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Hendrik Bünzen
May 19th, 2019 at 5:14 pm
Commented on: 190518

8:15 rx’d

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Dave DeCoste
May 19th, 2019 at 3:41 pm
Commented on: 190518

6:11

Did three climbs to 11 ft garage ceiling. Wall balls rx.

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Cy Azizi
May 19th, 2019 at 3:18 pm
Commented on: 190518

17:30

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Viktor Wachtler
May 19th, 2019 at 3:11 pm
Commented on: 190518

Subbed:

3 rounds of

20 strict ring pull-ups

35 KB thrusters (20 kg)

14:40

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Colleen Glisson
May 19th, 2019 at 12:25 am
Commented on: 190518

6:57...no rope high enough to climb so did 9 towel pullups each round. 1st set of wallballs unbroken, then 21 and 14, 23 and 12

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Steven Thunander
May 19th, 2019 at 12:09 am
Commented on: 190518

Globo scale: sub 5 towel pullups per rope climb. Sub 20/15lb db thrusters for wallballs.

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Matt Zero
May 19th, 2019 at 12:04 am
Commented on: 190518

No rope :-(

No wall ball :-(

3 rounds:

20 close grip pull ups

35 DB Thrusters 2x20#

8:08

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Vincent Dahlqvist
May 18th, 2019 at 9:41 pm
Commented on: 190518

Scaled to, 3 rounds of 10 strict pull-ups, 35 wallball shots 20Ib

10 min

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Stacey Thompkins
May 18th, 2019 at 9:40 pm
Commented on: 190518

M/44/6'2"/180#


If you ever get angry at your legs and want to punish them try this from @heatherblackfit

2 RFT

25 medball cleans 20#

50 walking lunges

5:45

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Kevin Marshall
May 18th, 2019 at 9:27 pm
Commented on: 190518

No rope to climb

3RFT

8towel pull ups

8t2b

35 WB @20

7:40 and almost all unbroken WB except for the last stupid one lol

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Colleen Glisson
May 19th, 2019 at 12:26 am

Way to go on unbroken wallballs!

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Tripp Starling
May 18th, 2019 at 8:58 pm
Commented on: 190518

Modified to 4 legless rope climbs seated on 7' rope

Started w/20# wall ball and switched to 14# after 12 reps in 2nd round, form went bad.

Not my day... wasn't feeling it but did it


10:16

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Jacob Cram
May 18th, 2019 at 8:16 pm
Commented on: 190518

8:27 4 legless rope climbs to 8ft garage ceiling from seated. WB as rx

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Troy Work
May 18th, 2019 at 7:57 pm
Commented on: 190518

in driveway

3 rounds

2 sets of 3 unbroken l-sit chinups

35 dumbbell thruster (20#)

8:45

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Lucas Allan
May 18th, 2019 at 7:08 pm
Commented on: 190518

43/6’3”/200

3 rounds

10 towel pull ups

30 thrusters (bar)

8:14

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Hank McKibban
May 18th, 2019 at 6:08 pm
Commented on: 190518

8:51 (~12’ rope, started seated on floor)

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Tim Chapman
May 18th, 2019 at 5:23 pm
Commented on: 190518

15:31 rx

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Jim Rix
May 18th, 2019 at 4:45 pm
Commented on: 190518

subbed in 9 modified pull-ups* each round for the rope climbs

8:55


*on a fat bar, I had a very narrow grip, one hand over/one under the bar so that my palms were facing each other. I was looking down the length of the bar, with my head alternating on each side of the bar for each rep.

Is there a name for that type of pull-up/movement? Tks all!

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Nicole Deaver
May 18th, 2019 at 7:06 pm

Sounds like a Tarzan Pull-up. I don’t know if that’s the real name or not.

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Sebastien Fitzpatrick
May 18th, 2019 at 10:13 pm

Pretty sure you’re right Nicole.


https://www.beyondthewhiteboard.com/exercises/1779-tarzan-pull-ups

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Nicole Deaver
May 18th, 2019 at 4:15 pm
Commented on: 190518

6:36

3 rds

10 lay to stand rope pulls (straight legs)

35 wall balls



1200m Run

3 mins Jump Rope

7 X 100m Farmers carry (35# DBs)

1200m Run

3 mins Jump Rope

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Jim Rix
May 18th, 2019 at 4:47 pm

That's a lotta work Nicole! Nice start to a Saturday!

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Nicole Deaver
May 18th, 2019 at 7:11 pm

The unbroken farmers carries almost did me in especially rds 6 & 7! I couldn’t let my husband out work me though so had to really push myself. Haha

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Mike de Graauw
May 18th, 2019 at 4:04 pm
Commented on: 190518

6:58

Subbed 2 lying to stand rope climbs for legless

Else RX


M/60/6’2”/230

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Lisa Stephenson
May 18th, 2019 at 3:49 pm
Commented on: 190518

15:49 SCALED

3 Rope Climbs/ legless attempts

14# wall ball

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Sebastien Fitzpatrick
May 18th, 2019 at 2:42 pm
Commented on: 190518

9:38 Rx


My lats hurt so bad. Deadlifts yesterday and rope climbs today.. ow.

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Michael Arko
May 18th, 2019 at 2:41 pm
Commented on: 190518

20 close-grip L pull-ups

35 DB thrusters, 2x18lbs DBs


13:25

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Michael Arko
May 18th, 2019 at 2:42 pm

3 rounds, that is

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Claire Fiddian-Green
May 18th, 2019 at 12:50 pm
Commented on: 190518

Ran 1 mile before WOD.

WOD completed 14:57. Wall balls Rx. Subbed 2 leg-assisted rope climbs 12 feet for legless rope climbs.

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Kyle Buchanan
May 18th, 2019 at 8:00 am
Commented on: 190518

6:09 rx

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Eric O'Connor
May 18th, 2019 at 3:38 am
Commented on: 190518

Here are some thoughts on this one, have fun!

Legless Rope Climbs- I consider this to be a moderate amount of rope climbs for higher-level athletes, though the majority of my clientele will need to scale this movement in some fashion. When scaling this exercise, I will try to preserve the legless demand of the movement per the capacity of each athlete. For many of my athletes, I will be able to have them attempt to climb the rope as high as possible, without the use of the legs, before transitioning to utilizing the legs to complete the climb. For those that cannot perform a legless climb, they can use their legs to ascend and go legless on the descent. If climbing the rope is out of the question, I will modify to a lying-to-standing rope pull. I can have my athletes modify their body position to increase or decrease the demand of the movement. Performing this variation with a straight body position and no leg assistance can be very difficult, while performing this variation with bent legs utilizing lower-body assistance can decrease the difficulty.

In special situations, where the above variations cannot be performed, such as lack of equipment, I will modify the movement to some sort of “hand-over-hand” upper body pulling movement. This could be the utilization of a sled pull variation or performing a similar movement with a ring strap attached to a kettlebell to drag for approximately 50 feet.


Wall-ball Shots: I consider the volume of this movement to be fairly high, with an additional demand on the shoulders when being performed after the rope climbs. Most of my athletes can attempt this movement as prescribed, though I anticipate having to reduce the reps, load of the ball, or height of the toss for a lot of athletes to maintain consistency and range of motion with the less-experienced. I will likely do this on an individual basis, depending on skill-level, strength, and flexibility. I will also give some time guidelines or limit sets to complete the reps on each round. For example, spend no longer than 3:00 on any round of wall-balls or allow no more than 4 sets to complete the reps on any round.

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Chris Sinagoga
May 18th, 2019 at 3:01 am
Commented on: 190518

Champions Club Scaling Notes


RANT:

Yeah man… have fun with this one.


I SHOULD TRY THIS RX’D IF: I could go unbroken if I was really in the mood


ORGANIC SCALES:

Strength — sub heavy thrusters for wallballs, or just decrease wallball reps and throw it as high as possible

Stamina — if you really want to be like that, go max set of wallballs each round, and max legless rope climbs in like a minute or so; take a small rest between each exercise

Endurance — as written seems pretty potent

Flexibility — slow the wallball squat down and go loooooowwwwww


NEUROLOGICAL SCALES:

Coordination — kip the legless rope climbs, make sure butt goes back first every time the med ball touches your hands

Accuracy — hit the target

Agility — quick transition out of the bottom of the squat

Balance — shoes off, any time you come off your toes or heels, redo the rep


GROUP VERSION: legless rope climbs for Jay, just about everyone else can use legs. If wallballs are broken up at any point (other than legit accidental drop) then they’ll start the workout over


WARMUP:

Squat — wallball prep

Kb swing — timing for wallball

Jump rope — always

[insert thing you suck at]

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. Would normally be a 7, but to be that fatigued when you’re 15 feet off the ground with no feet to support gets a bonus point

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Kyungtaek Kang
May 18th, 2019 at 1:38 am
Commented on: 190518

안양공식인증지부 크로스핏힘

7:24 강경택 45세/180cm/89.5kg


3R

4 링 당기기

10 농구공 던지기

4:35 이쁜딸

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Juan Acevedo
May 18th, 2019 at 12:49 am
Commented on: 190518

Intended Stimulus

.

Oh my heart! This is one fun fast workout. Nothing raises the heart rate like hanging from a rope 15 feet high when you're not completely sure if you will be able to hold on. Well actually maybe just one thing: a big set of wall-balls. Let's embrace that today. Commit to keeping moving with that heart beating fast. That is the stimulus we are looking for. We want you to confront that uncomfortable sensation of your body telling you to put that ball down, while you have to regain your calm and keep breathing. Today your strategy does not matter that much, because no matter what, your objective is to pick up that ball in less than 5 seconds. Track your rest and keep it under 5 and you will get the stimulus we want. Athletes modifying the rope climb should find an option that allows them to work in a narrow vertical pull with a thick grip. Athletes modifying the wall-balls should lower the weight first and the number of reps second, priority today is volume*.

BREATHE HARD!



*I am aware the above sounds kind of dirty, it was not intentional, I apologize.





OPTION 1

3 rounds for time of:

2 leg-assisted rope climbs, 15-ft. rope

35 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂‚ 20-lb. ball to 10 ft.



OPTION 2

3 rounds for time of:

9 towel pull-ups (assist with band or do toenail version)

27 wall-ball shots

♀ 8-lb. ball to 9 ft.

♂‚ 12-lb. ball to 10 ft.

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Kris Lopez
May 18th, 2019 at 2:09 am

So sub rope climbs for band-assisted pull-ups if at globo gym? I cannot do towel pull ups just yet

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