CrossFit | 190603
Monday

190603

Workout of the Day

84

3 rounds for time of:

15-ft. rope climb, legless ascent and descent
21 strict push-ups, chest to ground, feet on 20-in. box

Post time to comments.

Household Deadlift

Kitty Litter Deadlift
Watch

"A public interest research group stumbled onto a series of emails that deeply embarrassed two of the most important institutions in Atlanta — Coca-Cola and the Centers for Disease Control and Prevention. The email exchanges raised serious questions about the influence of private industry on public health policy makers. …[P]hysicians and public health experts are virtually in complete agreement that sugary soda is a critical factor in soaring obesity rates. But the emails uncovered by a public interest group show attempts by Coca-Cola senior staff to build relationships and influence CDC staff and even try to enlist the CDC for help in influencing the World Health Organization’s stance on sugary drinks."

Read and watch the reportEmails show Coca-Cola exec's attempt to influence CDC, WHO on sugary drinks

Comments on 190603

108 Comments

Comment thread URL copied!
Doug Brubacher
March 4th, 2021 at 5:13 am
Commented on: 190603

CFWUx2

7:54

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Matthieu Dubreucq
January 29th, 2020 at 1:29 pm
Commented on: Emails show Coca-Cola exec's attempt to influence CDC, WHO on sugary drinks

Wow. We need to show this video to as many people as possible.

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Kury Akin
July 31st, 2019 at 5:16 pm
Commented on: 190603

8:55. 3R of 15 rope grip pull ups + 21x20" raised press ups.

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Kury Akin
July 31st, 2019 at 5:17 pm

Pull ups in sets of 3 or 4 and push ups in sets of 2

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Manchild Manchild
July 27th, 2019 at 7:51 pm
Commented on: 190603

subbed 15 strict pull-ups for climb, and used MaxRack bench instead of box


10:23

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Paul Bockelmann
July 2nd, 2019 at 10:02 am
Commented on: Beef & Ginger Stir-Fry

Im living in Germany so I dont know about other countries. But if you buy Oyster sauce here,you're sure to obtain a sauce full of added sugar Be aware!

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John Campion
June 27th, 2019 at 2:16 pm
Commented on: 190603

5 controlled ascent and descent strict towel pull-ups


5:11

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Jeff Chalfant
June 24th, 2019 at 11:05 pm
Commented on: 190603

6:34 as rxd as possible (12’ legless climb from seated and back down to seated)

Had to redo a few pushups due to not touching my chest down. Right shoulder felt good today. Warmed up to a nice pump. Now I’m painfully pumped. Should have had a snack beforehand. Would’ve had more stamina on the pushups.

-Big smoothie with a couple raw eggs at 8am but nothing but matí¨ since then.


40/5’9”/188

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Jeff Chalfant
June 24th, 2019 at 11:07 pm

Broke pushups into 3 sets round 1 even though they felt easy just to try to keep moving but starting round 2 I couldn’t do more than 4 at a time!

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Richard Foster
June 20th, 2019 at 1:24 pm
Commented on: 190603

Did on June 16

8:55

Dotcomscaled

3 x

5 standing to prone and back up rope climb

11 strict push ups, feet on 20" box

10 strict push ups

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Darren Thomas
June 15th, 2019 at 8:17 am
Commented on: CrossFit Courses | May 27-June 2, 2019

Bit late posting this but thanks to Rob, Danny and Dora for a great weekend. Looking forward to practicing and getting better and getting affiliated in the very near future. Great course!

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Morgan Greene
June 14th, 2019 at 8:57 pm
Commented on: 190603

6:57 with a pull up variation substitute for rope climbs

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Shannon Said
June 12th, 2019 at 5:52 am
Commented on: 190603

15:55

Towel pull ups x5 = 15 foot rope ascent + descent

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Mike Scott
June 10th, 2019 at 6:54 am
Commented on: 190603

16:39 - scaled to 10 L-pull ups & 20 push-ups w/ feet on 20" box

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Scott Wiedmeyer
June 10th, 2019 at 5:04 am
Commented on: 190603

32 / M / 5'9" / 137lbs


Modified for equipment and injured wrist:

Strict uneven-ring pull-ups x8

25lb dumbbells incline bench presses x21


19:32


Should have used lighter dumbbells.

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Lorenzo Crispini
June 10th, 2019 at 12:24 am
Commented on: CrossFit Courses | May 27-June 2, 2019

A belated thank you to Rob, Danny and Dora for an amazing weekend in Manchester. The the course was informative, concise and full of energy. Loved every minute of it!

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Mike de Graauw
June 8th, 2019 at 4:32 pm
Commented on: 190603

9:40

2 ea lying to stand rope climbs each rnd

Else RX


M/60/6’2”/230

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Nathanael Akin
June 7th, 2019 at 7:12 pm
Commented on: 190603

Done "for quality" since having some GI distress. Great workout! Wasn't able to do the push-ups unbroken, but got darn close.

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Jim Rix
June 6th, 2019 at 1:45 pm
Commented on: Beef & Ginger Stir-Fry

First time I made one of these CF meals. Easy, and good!

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David Rochon
June 6th, 2019 at 2:23 am
Commented on: 190603

2:38Rx, super fun workout

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Brian Anderson
June 5th, 2019 at 10:26 pm
Commented on: 190603

Scaled to 5 towel pull-ups w/ knee tuck per rd (no rope)


6:17


M-42-69-170#

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Kyle Thomas
June 5th, 2019 at 9:01 pm
Commented on: Beef & Ginger Stir-Fry

This looks to me, at a quick glance, to be a 4 block meal. How far off am I?

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Juan Acevedo
June 5th, 2019 at 9:58 pm

I think you are pretty far off. That would be 3 blocks of protein, almost 4 blocks of fat. And 1 block of carbs. You will need a lot more carbs, A LOT more bok choy, to make 4 blocks of carbs.

It is my understanding that a 4 block meal would be composed of 4 blocks of each. That is following the CrossFit Zone template.

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Kyle Thomas
June 5th, 2019 at 10:10 pm

Thanks so much for your reply. Trying to learn how to eat.

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Lucas Allan
June 5th, 2019 at 6:04 pm
Commented on: 190603

43/6'3"/200

Rope is about 11 feet so did 2 per round

5:06

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Sophie Wilkinson
June 5th, 2019 at 1:53 pm
Commented on: CrossFit Courses | May 27-June 2, 2019

Amazing weekend in Manchester with Rob, Danny and Dora!! Excellent trainers - so knowledgeable and enthusiastic (and they were pretty hilarious too :D). Thanks so much guys!!

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Claire Fiddian-Green
June 5th, 2019 at 10:09 am
Commented on: 190603

9:50. Leg-assisted rope climbs. 1st round 21 push-ups feet on 20” box but chest didn’t touch ground. Rounds 2 and 3: 21 chest to ground push-ups feet on 10” box.

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Coastie Nick
June 4th, 2019 at 8:13 pm
Commented on: 190603

Subbed 2 x 10’ legless rope climb from seated position


5:13

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Brian Rosenbaum
June 4th, 2019 at 7:54 pm
Commented on: 190603

M/57/6'2/179

10 towel pull ups per round sub


6:34

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Viktor Wachtler
June 4th, 2019 at 7:52 pm
Commented on: 190603

4:50

~3,5m (~12 feet) rope, started from seated position.

20 push-ups instead of 21 due to bad memory...

42/1.78m/77kg

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Chris Meldrum
June 4th, 2019 at 6:03 pm
Commented on: 190603

Scaled to regular rope climbs; with 20# weight vest. Time — 9:26.


Squats felt fine. Sets at 290 were slow, but never in doubt. Went with regular rope climbs, as legless would have been too hard with the vest. Broke push-ups into 3 sets — they were a bit harder than regular.


#weightvestmonth


46m/5'10"/180

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Chris Meldrum
June 4th, 2019 at 6:04 pm

Whoops, I totally mis-read this and did 3 regular rope climbs per round.

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John Clarke
June 4th, 2019 at 5:22 pm
Commented on: 190603

15 pullups w/ 15lb dumbbell

21 pushups, feet on 16-in box


7:01

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Maksym Cherkis
June 4th, 2019 at 4:44 pm
Commented on: 190603

7:16

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Keith Olson
June 4th, 2019 at 2:31 pm
Commented on: 190603

15 rope pull-ups (rnd1 strict, rnd2-3 assisted)

Push-ups (rnd1-2 18" bench, rnd3 on floor)

10:13

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John Doody
June 4th, 2019 at 12:12 pm
Commented on: 190603

8:52. 8 towel pull-ups in place of rope climb

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Kyle Buchanan
June 4th, 2019 at 9:10 am
Commented on: 190603

5:17 rx

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Son Kur
June 4th, 2019 at 6:45 am
Commented on: 190603

did 15 minutes double under skill work for the warm up.

03:37 for the wod. push ups get uglier at the last round.

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William Dedon
June 4th, 2019 at 3:41 am
Commented on: 190603

Beginner

3 rounds for time:

10ft legless accent & decent

15 push up on 21 inch box

(Hope this helps)

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Phill Kiddoo
June 4th, 2019 at 3:34 am
Commented on: 190603

5:04 rxd

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Js Smith
June 4th, 2019 at 1:30 am
Commented on: 190603

Scaled to 3r/t

5 lay-to-stand rope climb

21 elevated push-ups

7:38

Firm decision made to stow to pride, scale everything to rehab & heal all the aching parts.

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Jesse Montagnino
June 4th, 2019 at 12:53 am
Commented on: 190603

7 26 rx

First successful legless rope climb


D

844

5 grandfather clock grip pull ups

9 strict push ups on 20 inches

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Tim Chapman
June 4th, 2019 at 12:40 am
Commented on: 190603

7:17 rxd

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Dezert Sky Kiddoo
June 4th, 2019 at 12:16 am
Commented on: 190603

10:06 (I think it was a 12’ rope, started from sitting position)

Don’t underestimate these strict push ups

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Dezert Sky Kiddoo
June 4th, 2019 at 12:16 am
Commented on: 190603

10:06 (I think it was a 12’ rope, started from sitting position)

Don’t underestimate these strict push ups

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Gordon Lee
June 3rd, 2019 at 11:30 pm
Commented on: 190603

3 rft

10 l-sit pullups

21 pushups 12" box

4:06

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Michael Bishop
June 3rd, 2019 at 11:15 pm
Commented on: 190603

7:54 broke up pu's way too much watched my son lose his pu's and scared me lol

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Kevin Marshall
June 3rd, 2019 at 10:30 pm
Commented on: 190603

Rx: 4:39 could if got sub 4 but those push ups got me

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Stacey Thompkins
June 3rd, 2019 at 10:16 pm
Commented on: 190603

M/44/6'2"/180#


From @amrapmentality

15 min AMRAP

10 cal AB

10 up/downs

10 Push press 35/20# DB's

I used 25# DB's

8 rds + 8 cal

5 mins rest then from @getupwithhannah

5 rds

45 sec on / 15 sec off with 35# KB

Alternating snatch

Rotating thruster R

Alternating clean

Rotating thruster L

Got about 12 snatches/cleans per min and 14 thrusters per side per min

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Nathan Michael King
June 3rd, 2019 at 9:58 pm
Commented on: 190603

4:36 Rx

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Tripp Starling
June 3rd, 2019 at 9:45 pm
Commented on: 190603

3 RFT

2 legless from seated on floor 7' rope

21 push-ups feet on 20" box

6:23

did the decent on 1st round but not last two

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Tripp Starling
July 23rd, 2019 at 11:15 pm

Retest on 7/23/19 at Johns gym: rx in 4:56

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Reymond Kiddoo
June 3rd, 2019 at 9:43 pm
Commented on: 190603

13:39 with 100Ft #135 sled pull

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Matt Zero
June 3rd, 2019 at 9:38 pm
Commented on: 190603

Rx’d 6:03

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Shane Azizi
June 3rd, 2019 at 9:30 pm
Commented on: 190603

3:36 Rx

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Elijah Keyes
June 3rd, 2019 at 9:26 pm
Commented on: 190603

About 8:30


scaled prone legless rope climbs

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Parra Samper
June 3rd, 2019 at 9:13 pm
Commented on: CrossFit Courses | May 27-June 2, 2019

Muchí­simas gracias a Fede, Nono, Carlos,Nat y Emily por el maravilloso fin de semana que hemos pasado en Madrid , no tengo mí¡s que palabras de agradecimiento, una experiencia íºnica!!Y a todos los compañeros por el buen ambiente y compañerismo que hemos tenido,a sido espectacular, gracias por todo!!

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Cy Azizi
June 3rd, 2019 at 8:54 pm
Commented on: 190603

7:32

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Troy Work
June 3rd, 2019 at 7:55 pm
Commented on: 190603

3 rounds

15 strict close grip chin-ups

21 push-ups on toolbox (about 18”)

12:30

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Jeremy Ho
June 3rd, 2019 at 7:44 pm
Commented on: 190603

subbed rope climb with 15 strict chin to bar pull-ups


Time - 8:25

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Geoffroy Castelnau
June 3rd, 2019 at 7:21 pm
Commented on: 190603

9:20

Scaled to 3 rds of : 10 toenail towel pull ups / 15 strict push ups, feet on 50cm box

M / 40 / 176cm / 74kg

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Jessica Strange
June 3rd, 2019 at 7:20 pm
Commented on: CrossFit Courses | May 27-June 2, 2019

L2 CrossFit certification at Easy is Evil CF in Austin TX was a great experience! Abi, Courtney, and Nuno were exceptionally excellent instructors, gave me lots of ideas and inspiration.

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Abigail Grove
June 5th, 2019 at 2:41 am

Jessi! Thank you so much for spending the weekend with us! CF Katy is lucky to have you!

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Tom Perry
June 3rd, 2019 at 6:26 pm
Commented on: 190603

57 / 168


10 chest-to-bar pull-ups for each rope climb.


5:16

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Goran Svensson
June 3rd, 2019 at 5:41 pm
Commented on: 190603

As RX time 5:31. Those legless ropeclimbs are awesome. Getting them.

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Steve Day
June 3rd, 2019 at 5:33 pm
Commented on: 190603

7:43

Subbed 15 strict pullups

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Robin Frei
June 3rd, 2019 at 5:31 pm
Commented on: 190603

12:04 kipping pullups instead of rope climb

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John Rossetti
June 3rd, 2019 at 5:24 pm
Commented on: 190603

54 YOM 5’6” 217


Scaled For time


3 Rounds for time

Lying to standing pole climb

21 Strict Pushups feet on 20” box


11:58

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Giulio Barbini
June 3rd, 2019 at 5:22 pm
Commented on: 190603

As rx

3:00 min

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Jake Camp
June 3rd, 2019 at 5:10 pm
Commented on: CrossFit Courses | May 27-June 2, 2019

Amazing time in Des Moines, IA with incredible people. Big thank you to Joe, Luke, and Lindsay for incredible teaching. Just an electric experience.

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Bryan Rosen
June 3rd, 2019 at 5:00 pm
Commented on: 190603

Visit dotcomwarmups on instagram for scaling options:

GENERAL WARM-UP

3:00 of running, rowing, or biking at an easy pace


2 rounds of:

10 ring rows

10 PVC pass-throughs

10 sit-ups

10 supermans

10 air squats


SPECIFIC WARM-UP

Rope Climbs

2 sets of 2 kip swings on rope

2 sets of 2 kip swings + 1 pull up on rope

2 sets of 2 kip swings + 1 pull to grab

2 sets of 2 kip swings + 1 pull to grab (right arm) + 2 kip swings + 1 pull to grab (left arm)

1 legless rope-climb to 15 feet or rope-climb attempt


Push-up

15-second hollow hold

30-second high plank hold

10 scap retractions in high plank

5 push-ups

5 push-ups with feet on 20-in box

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Jenna Chastain
June 3rd, 2019 at 5:00 pm
Commented on: CrossFit Courses | May 27-June 2, 2019

Two days of intense learning with Dora, Rob, and Danny! I feel lucky to have been there for Danny's final seminar, good luck with your future endeavers! All three instructors were amazing, I learned so much, and they really filled me with confidence that I will make a great trainer! Thank you to CrossFit Central Manchester for hosting, a really great facility, and I hope next time I'm in the area I will have time to pop in for a WOD!

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Jacob Cram
June 3rd, 2019 at 4:53 pm
Commented on: 190603

5:25 2x legless rope to 8 ft ceiling from seated for each 15 ft rope climb. Push ups rx's

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Jim Rix
June 3rd, 2019 at 4:25 pm
Commented on: 190603

Did yesterday's row/clean/thruster horror story. Results there.

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Js Smith
June 4th, 2019 at 1:35 am

Haha! 😂

Nice work.

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Marcus Vinicius
June 3rd, 2019 at 4:17 pm
Commented on: CrossFit Courses | May 27-June 2, 2019

Gratidí£o í© o que tenho por esse final de semana pela CF, pelo Jobst, Neto, Victor e Pariz por ter dado o melhor deles para nós, e que possamos transformar vidas com essa conquista.

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Marcel Schreiber
June 3rd, 2019 at 3:49 pm
Commented on: 190603

Nur 3 m Seil zur Verfügung!

1.Runde 6,37min

2.Runde 6,17min

3.Runde fail

Wenn man sich so die anderen Zeiten anschaut, steh ich ja wirklich schlecht mit dem Seil da...

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Marcel Schreiber
June 3rd, 2019 at 5:55 pm

Ohh.... Ich habe etwas verkehrt verstanden... Hab 15 x das 3 m Seilklettern pro Runde absolviert... Habe mich echt schon gefragt, wie das andere so machen !

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Js Smith
June 4th, 2019 at 1:33 am

Marcel, my German is pretty rusty but looks like you did 15 reps of 3m rope per round. That is good! I would not call that slow at all. Well done!

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Nicole Deaver
June 3rd, 2019 at 3:46 pm
Commented on: 190603

6:18

3 Rds

10 L-sit Rope pull-ups

21 strict push-ups, feet up 20”(Rx)

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Mike Andridge
June 3rd, 2019 at 10:00 pm

Crushed it Nicol.

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Js Smith
June 4th, 2019 at 1:36 am

Holy crap you’re getting crazy strong! Good on ya!!

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Alex Pham
June 3rd, 2019 at 3:05 pm
Commented on: 190603

12:25

Slow strict pullups (15)

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Jon Wilson
June 3rd, 2019 at 2:29 pm
Commented on: 190603

As rx’d

7:24

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Didier Rios
June 3rd, 2019 at 2:05 pm
Commented on: 190603

5:26

Strict pull ups it was very hard

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Edisson Samaniego
June 3rd, 2019 at 1:41 pm
Commented on: 190603

7:50

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Michael Arko
June 3rd, 2019 at 12:53 pm
Commented on: 190603

10 L pull-ups

21 strict push-ups from box

6:56


This was a lot tougher than I imagined, especially Rd.3.

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Mike Andridge
June 3rd, 2019 at 10:00 pm

Yup. I was doing ok until rnd 3

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Emma Martensson
June 3rd, 2019 at 12:07 pm
Commented on: CrossFit Courses | May 27-June 2, 2019

Thank you Rob, Danny and Dora for an amazing course in Manchester this weekend! Had so much fun learning new things about the sport that we all love and I have come away feeling so inspired and motivated! Good luck Danny for the future!

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Matthew Catlin
June 3rd, 2019 at 11:41 am
Commented on: CrossFit Courses | May 27-June 2, 2019

Great 2 days in Manchester with friendly, knowledeable trainers and a great bunch of people. Rob, Danny and Dora did a brilliant job and their enthusiasm is infectious. Good luck to Danny, it was a privilege to be part of your last course as an instructor. And thanks to CF Central Manchetser for being brilliant hosts.

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Hendrik Bünzen
June 3rd, 2019 at 11:19 am
Commented on: 190603

4:38 rx’d

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Luke Wilson
June 3rd, 2019 at 11:09 am
Commented on: CrossFit Courses | May 27-June 2, 2019

Great course, great content and great instructors.

Farewell to Danny and well wishes for the future.

Thank you 🙏

Comment URL copied!
Giuseppe Petrillo
June 3rd, 2019 at 10:53 am
Commented on: 190603

2:53 but I did a mistake reading 20cm instead 20in. So I used plates instead box :(

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Candido Martinez
June 3rd, 2019 at 10:47 am
Commented on: CrossFit Courses | May 27-June 2, 2019

Muchas Gracias a Carlos, Emily, Fede, Nat y Nono por los dos dí­as de curso en Madrid. Aprender siempre es un premio y hacerlo de los mejores lo es mí¡s, se nota que ademí¡s de ser vuestro trabajo es vuestra pasión, gracias por todos los conocimientos recibidos, haremos buen uso de ellos. Gracias tambií©n a todos los asistentes por el buen rollo y compañerismo que ha habido durante el fin de semana. Nos queda la espera de los resultados del test pero la vivencia del curso ha merecido la pena los dí­as de estudio y nervios pasados. Buena suerte a todos!

Comment URL copied!
Mike Andridge
June 3rd, 2019 at 10:22 am
Commented on: 190603

Subbed

3 rnds

10 strict CTB w/ knees bent

21 strict push ups/chest to deck/ feet on 20" box

8:45

m/49/175

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true bragg
June 3rd, 2019 at 10:27 am

I have 11 foot rope climb so I went from seated and did x2 per round. 4:50

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Sebastien Fitzpatrick
June 3rd, 2019 at 9:24 am
Commented on: 190603

5:16 Rx

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Steve Brackenridge
June 3rd, 2019 at 9:09 am
Commented on: CrossFit Courses | May 27-June 2, 2019

What a weekend in Manchester. Rob, Danny and Dora were amazing. Learnt so much and came away truly inspired by their knowledge and enthusiasm. Thanks again!

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John Soonthornsaratoon
June 3rd, 2019 at 8:54 am
Commented on: CrossFit Courses | May 27-June 2, 2019

Thanks Rob, Danny, and Dora for their excellent training and coaching. Had a great weekend, with a fun and friendly group. Good luck to Danny and all the best to everybody!

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Victor Padee
June 3rd, 2019 at 8:25 am
Commented on: CrossFit Courses | May 27-June 2, 2019

Great two day with Rob, Danny and Dora in Manchester! Thank you Manchester Central for hosting it! Quality content and loads to re-learn :)

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carlos Segnini
June 3rd, 2019 at 5:47 am
Commented on: 190603

No rope in my gym, subs for 15 rope pullups.

Time 9'54"


M38 78kg


all sets broken in two

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Julie-Anne Redpath
June 3rd, 2019 at 4:41 am
Commented on: 190603

9:57

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Kyungtaek Kang
June 3rd, 2019 at 4:25 am
Commented on: 190603

안양공식인증지부 크로스핏힘

4:55 강경택 45세/180cm/90kg 힘내라힘!

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Kyungtaek Kang
June 3rd, 2019 at 5:10 am

펌핑 장난아님!!!

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Juan Acevedo
June 3rd, 2019 at 1:12 am
Commented on: 190603

INTENDED STIMULUS

.

Effing fun! And hard AF! There is a reason why gymnasts are pound by pound some of the strongest athletes in the world. This workout showcases it. Master control of moving your body through space in a manifold of planes and angles and you will get strong. One word here is fundamental though: control. That is all that matters today. This applies for both movements of course, but especially for the push-ups. Putting your feet on the box will feel awesome to the ego, but it will not be very effective unless your push-ups on the ground are already TOP NOTCH. Remember: a push-up is a dynamic plank. It is the most basic way to move your body while keeping your pelvis and your spine neutral and aligned. Whatever you do today, do not compromise your form. Don't cheat yourself out of awesome. In the rope climbs, make sure you preserve the strict aspect and the bi-directional aspect. We want to pull with the arms up AND down. This will not take long: our bet is 6 to 8 minutes for most. However don't worry about time. Breaks will be dictated by your stamina. And that is not something we can control very well unfortunately. Just don't go to failure on the push-ups, unless it's the very last set.

BE STRICT WITH YOURSELF! HAVE HIGH STANDARDS!



Check Coach Glassman's article on push-ups. Here: http://library.crossfit.com/free/pdf/07_03_Pushups.pdf



OPTION 1

3 rounds for time of:

11-ft. rope climb, legless ascent and descent

21 strict push-up, chest-to-ground, feet on two/three 45lb plates.



OPTION 2

3 rounds for time of:

15-ft. rope climb, leg assisted ascent with a very slow and controlled descent.

18 strict push-up, chest-to-ground, feet on one 45lb plate.



OPTION 3

3 rounds for time of:

5 up-and-downs on rope with body fully extended (hips always open, knees always extended)

15 strict rack push ups (use the least amount of height possible)

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Andrew Bueno
June 3rd, 2019 at 1:01 am
Commented on: CrossFit Courses | May 27-June 2, 2019

Is there an archive of these kinds of posts yet? Missed the pictures from a couple of courses in the past six months or so

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Abigail Grove
June 3rd, 2019 at 2:17 am

ANDREW FREAKIN' BUENO!!!! You still have the creepy trainer thumbs up!!!???? Hope you are well friend!

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Chris Sinagoga
June 3rd, 2019 at 12:11 am
Commented on: 190603

Champions Club Scaling Notes


RANT:

There are two spinal positions that a really important to all movement, and they are referred to as “global flexion” and “global extension.” The word “global” in this case means that there is connection maintained through the entire system vie butt and belly staying tight. The front part of a kip where your feet are behind you is global extension, and the back kip where your feet are in front of you is global flexion. In a push-up, being in global extension on the bottom actually helps keep the shoulders back in a good position and is a good skill transfer for other movements like burpees of running. In this push-up, you need to be in global extension in order to get your chest to touch the ground, so make sure to keep your butt on peak tension; if your chest touches with your belly and butt off tension, that is BROKEN! Also, I see this says "for time" but I would do this one as For Quality unless you're a gymnast mutant.


I SHOULD TRY THIS RX’D IF: I’m feeling a For Quality day


ORGANIC SCALES:

Strength — as is

Stamina — combine everything into 1 round

Endurance — see the group version

Flexibility — do L-sit rope climbs, and put your hands on plates or dumbbells


NEUROLOGICAL SCALES:

Coordination — leg-assisted rope climbs and burpees using global extension/flexion (ie. not a strict push-up)

Accuracy — chest touching the ground covers this, and for the ropes… maybe go for the same number of pulls on each climb?

Agility — a version of this is your warmup then practice something sport-specific

Balance — ring push-ups subbed for box ones, or freestanding hspu


GROUP VERSION: seeing as there is a good chance you modified the run/row for yesterday, add some back here. 3 rounds, 400 meter run (fast), 2:00 legless rope climb practice, 2:00 box push-up practice


WARMUP:

Since I see this being for quality and the movements aren’t complex, work on a skill you really need either during your warmup or cool down


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 2.

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