CrossFit | 190918
Wednesday

190918

Workout of the Day

82

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows
3 wall walks

Post rounds completed to comments. | Compare to 180919.

The Wall Walk

wall walk
Watch

This 2019 review analyzed randomized controlled trials testing the effect of one or more dietary factors on heart disease incidence, heart disease mortality, or overall mortality. It found that nearly all common dietary patterns and supplements fail to reduce cardiovascular risk or overall mortality. Notably, no diet focused on modifying the amount or type of fat in the diet had any significant impact on overall mortality, cardiovascular mortality, or cardiovascular risk.

Read MoreEffects of Nutritional Supplements and Dietary Interventions on Cardiovascular Outcomes: An Umbrella Review and Evidence Map

Comments on 190918

84 Comments

Comment thread URL copied!
Doug Brubacher
September 6th, 2021 at 11:37 pm
Commented on: 190918

CFWUx1

1hsw, 6r, 1hsw

Comment URL copied!
Kury Akin
December 28th, 2019 at 4:34 pm
Commented on: 190918

5 R in 10 mins of 7 strict ring K2E and 2 slow wall walks

Comment URL copied!
Kury Akin
December 28th, 2019 at 4:37 pm

Previously did 11 rnds over 20 mins. Intermediate (7/2) after first round.

Comment URL copied!
Clint Michael
October 26th, 2019 at 6:54 pm
Commented on: 190918

8 rounds plus 10 reps

Comment URL copied!
Cy Azizi
October 12th, 2019 at 4:46 pm
Commented on: 190918

7+12

Comment URL copied!
Cy Azizi
October 12th, 2019 at 4:46 pm
Commented on: 190918


Comment URL copied!
Jeff Chalfant
October 9th, 2019 at 11:25 pm
Commented on: 190918

10 rounds plus 10 reps rx’d -PR!

Did the strict KTE nice and slow so as not to swing. Mostly broken 4/3/3. Cardiovascular fitness feels better lately; when I don’t get an asthma attack. Arms/shoulders held me back on wall walks. Felt the grip tiring a bit by the end.


(Last time 8 plus 5)


40/185/69.5”

Comment URL copied!
Manchild Manchild
October 7th, 2019 at 5:09 pm
Commented on: 190918

9 1/2 rounds

Comment URL copied!
Morgan Greene
October 1st, 2019 at 2:48 pm
Commented on: 190918

10 rds + 10 KTE in 11th round

Comment URL copied!
Christopher Voght
September 23rd, 2019 at 9:27 pm
Commented on: 190918

Complete as many rounds as possible in 20 minutes of:


10 strict knees-to-elbows

3 wall walks


11 + 1

144

Comment URL copied!
Claire Fiddian-Green
September 21st, 2019 at 2:00 pm
Commented on: 190918

10 rounds + 8 K2E. Completed 190921.

(Did this WOD after first completing 190916 WOD, then resting and stretching for 30 minutes.)

Comment URL copied!
Jeffrey Howard
September 20th, 2019 at 5:18 pm
Commented on: 190918

10+7

Comment URL copied!
Alex Pham
September 20th, 2019 at 11:31 am
Commented on: 190918

4 rds + k2e + 2 wall walks

Comment URL copied!
Lee Robinson
September 19th, 2019 at 7:08 pm
Commented on: 190918

14rds rxd

Comment URL copied!
Dmitry Zolotyh
September 19th, 2019 at 5:33 pm
Commented on: 190918

Rx. 6 rounds + 1 rep = 79 reps

Comment URL copied!
Chase Hiland
September 19th, 2019 at 5:22 pm
Commented on: 190918

M/34/5'10"/190


Rx'd 12 rounds + 3 reps

Comment URL copied!
Matt Zero
September 19th, 2019 at 5:11 pm
Commented on: 190918

Rx’d - 13 Rounds + 2 KTE

Comment URL copied!
Scott MacArthur
September 19th, 2019 at 4:59 pm
Commented on: 190918

Modified greatly:

10 leg raises on ground

100’ waiter walk each arm 45DB

9 rounds

Comment URL copied!
Nathaniel Robichaud
September 19th, 2019 at 11:27 am
Commented on: 190918

8 rounds

Comment URL copied!
David Smith
September 19th, 2019 at 2:50 am
Commented on: 190918

11 rounds plus 6


I scaled to

7 strict knee raise to eye height

2 wall walks

Comment URL copied!
David Smith
September 19th, 2019 at 2:51 am

Following up with overhead kB walks and GHD sit-ups.

Comment URL copied!
Tess F
September 19th, 2019 at 2:36 am
Commented on: 190918

10 + 5 K2E

Comment URL copied!
Jon Wilson
September 19th, 2019 at 12:33 am
Commented on: 190918

6+10 kne

Comment URL copied!
Randy Sigman
September 19th, 2019 at 12:19 am
Commented on: 190918

8+11 (knee raises)

Comment URL copied!
Jordan Cotter
September 19th, 2019 at 12:02 am
Commented on: 190918

7 rds + 6 reps


M / 31 / 5'8" / 149lbs

Comment URL copied!
Michael Bishop
September 18th, 2019 at 11:47 pm
Commented on: 190918

11 rounds + 5 k2Es RX'd


Last time I did 12 rounds but only with two wall crawls per round

Comment URL copied!
Michael Bishop
September 18th, 2019 at 11:55 pm

I think I messed around my round counter had 12 rounds completed

Comment URL copied!
Naser Almutiri
September 18th, 2019 at 11:23 pm
Commented on: 190918

11 rounds

Comment URL copied!
Kevin Marshall
September 18th, 2019 at 11:14 pm
Commented on: 190918

Rx 7+10

Comment URL copied!
Nathan Michael King
September 18th, 2019 at 10:57 pm
Commented on: 190918

10 Rounds Rx

Comment URL copied!
Robert Cassels
September 18th, 2019 at 10:41 pm
Commented on: 190918

9 rds rx

Comment URL copied!
Shane Azizi
September 18th, 2019 at 10:29 pm
Commented on: 190918

7 rounds Rx

Comment URL copied!
Troy Bruun
September 18th, 2019 at 10:25 pm
Commented on: 190918

9rds + 12 reps

Comment URL copied!
Shaun Stapleton
September 18th, 2019 at 10:13 pm
Commented on: 190918

8 rounds Rx, good one!

Comment URL copied!
joseph griffin
September 18th, 2019 at 9:57 pm
Commented on: 190918

4 rounds rx'd

First time doing the knees to elbows and first time actually working out using wall walks.

This is a crazy hard yet simple workout.

Comment URL copied!
Steven Odom
September 18th, 2019 at 9:52 pm
Commented on: 190918

Rx’ed

12 rounds

Comment URL copied!
Anna Jones
September 18th, 2019 at 9:47 pm
Commented on: 190918

F/46/140/5’6”

1 WW short of 9

8 rds of 7 K2armpits (best I could do) and 2 WW

After watching Juan’s video about hollow hold wall walks I found out a real purpose and feel for the hollow hold. Didn’t get nearly as close as I’m used to.

Comment URL copied!
Nicholas Scott
September 18th, 2019 at 9:44 pm
Commented on: 190918

6 rnds

Comment URL copied!
Leyton Summerlin
September 18th, 2019 at 9:39 pm
Commented on: 190918

RX

AMRAP 20min: 7 Rds + 3 reps (94 reps total)

-10 Strict Knees to Elbows

-3 Wall walks

Comment URL copied!
Brian Louchis
September 18th, 2019 at 9:32 pm
Commented on: 190918

11+10 Rx


Compare to: 9+2

Comment URL copied!
Coastie Nick
September 18th, 2019 at 7:26 pm
Commented on: 190918

Rx’d

12 rounds

Beat last effort by 1.5 rds.

Comment URL copied!
Stacey Thompkins
September 18th, 2019 at 7:16 pm
Commented on: 190918

M/44/6'2"/180#


Rx'd

12 rds + 3...compare to was 11 rds + 6

Comment URL copied!
Nicole Deaver
September 18th, 2019 at 6:53 pm
Commented on: 190918

14 Rds + 10 K2E Rx


Compare to: 12 Rds + 5 K2E Rx

Comment URL copied!
Stacey Thompkins
September 18th, 2019 at 7:17 pm

Smoked it again!!!

Comment URL copied!
Jade Teasdale
September 19th, 2019 at 1:09 am

👍🏽💪🏽🔥 Nice!

Comment URL copied!
Nathan Wray
September 18th, 2019 at 6:07 pm
Commented on: 190918

That. Was. Awesome. Thanks HQ

Male, 5’9”, 157lbs, 45years young

15r rounds +1 t2b Rx

Comment URL copied!
Nicole Deaver
September 18th, 2019 at 6:54 pm

Nice job!

Comment URL copied!
Jade Teasdale
September 18th, 2019 at 5:58 pm
Commented on: 190918

RX’d: 11 Rounds!

Wall Walks always add to the suck factor!

Embrace It! 😂

Comment URL copied!
Nicole Deaver
September 18th, 2019 at 7:00 pm

Embrace it is right! At 1st I thought oh good wall walks not handstand walks (which I still can’t get many steps). By round 3 my shoulders were already feeling the burn! 🔥 💪🏻

Comment URL copied!
Jose Gordon
September 18th, 2019 at 5:11 pm
Commented on: 190918

Intermediate, 6 rounds in 11 minutes. My ceiling bar has sound very bad.

Comment URL copied!
Jade Teasdale
September 18th, 2019 at 6:05 pm

If it breaks off the ceiling mid WOD be sure to share the video with us! 😂 Not that long ago,

I looked up at my gymnastics rings mid WOD and thought these could break on me! I finally ordered some

new ones! I’ve had the others since I was 8 y/o, 1st MUs on them! My coach handmade them for me! ❤️

Comment URL copied!
Jose Gordon
September 19th, 2019 at 1:42 pm

I have to install some video recorder for my WODs. It will be fun to record how the roof falls, even for me!

Comment URL copied!
John Clarke
September 18th, 2019 at 5:08 pm
Commented on: 190918

Modified:


10 strict knees to elbows

5 Strict HSPU


13 rounds, 5 reps

Comment URL copied!
Ed Croft
September 18th, 2019 at 4:13 pm
Commented on: 190918

Wow....performed in a global gym, this wod has found many weak links just in this workout. Recorded my work and movements to compare for next time!

Comment URL copied!
Steve Day
September 18th, 2019 at 4:05 pm
Commented on: 190918

10 rounds + 5 K2E

Comment URL copied!
Greg Fairbanks
September 18th, 2019 at 3:56 pm
Commented on: 190918

Alternated rds of

10 knees to armpits &

10 knee raises (elbows on tower)

THEN 3 wall walks


6 rds + 10 knees to armpits

Comment URL copied!
Amedeo Alessio Cerea
September 18th, 2019 at 2:33 pm
Commented on: 190918

7+3 Rx

Comment URL copied!
Amedeo Alessio Cerea
September 18th, 2019 at 2:33 pm
Commented on: 190918

7+3 Rx

Comment URL copied!
Daniel Shepard
September 18th, 2019 at 1:56 pm
Commented on: 190918

C&j

12-9-6-3

Cj@115

Muscle up

11:25

Comment URL copied!
Matthew Letarte
September 18th, 2019 at 1:47 pm
Commented on: 190918

10 rounds RX in 19:46

I did alternating close-grip for the K2E, wall walks until my hands were within 6" of the wall. Went way too fast the first 2 rounds (~2:20) and broke it up from there to keep a better pace 5/5 for K2E and 2/1 for wall walks so I could breath (I felt like both movements required conscious breathing).

Followed by deadlift

5 x 45/135/185/225/275

Comment URL copied!
Randy Long
September 18th, 2019 at 1:29 pm
Commented on: 190918

9 rounds

Comment URL copied!
Michael Arko
September 18th, 2019 at 1:09 pm
Commented on: 190918

13 rounds + 8 K2E


last year 11 rounds + 10 K2E


All those months of strict work and HS practice have really paid off! I could have completed round 14, too, had I not paused to catch breath.

Comment URL copied!
Nicole Deaver
September 18th, 2019 at 7:01 pm

Great job on the extra rounds!

Comment URL copied!
Cory Treharn
September 18th, 2019 at 1:04 pm
Commented on: 190918

5 rds + 6 reps Rx

Comment URL copied!
Pavel Stas
September 18th, 2019 at 12:44 pm
Commented on: 190918

11 rounds + 1 knees-to-elbows

Rx

Comment URL copied!
Jade Teasdale
September 19th, 2019 at 1:14 am

😂 I went for that rep right as the time caught me! Nice work!

Comment URL copied!
Eric O'Connor
September 18th, 2019 at 12:32 pm
Commented on: 190918

I will keep the focus primarily on strict and quality movement today and will not prioritize speed. Here some some thoughts on scaling:


Strict Knees-to-Elbows: I expect the overall volume, that will be accumulated, will be high, especially if people are actually making contact with their elbows (not triceps/arm pits!) in a strict fashion. For athletes that can do strict knees-to-elbows but will need prolonged rest breaks, I will likely reduce the reps to be completed per round and finish the remaining reps with knee raises. For example, a potential round could be 5 strict knees-to-elbows and 5 strict knee raises. A time guide, that I may use, will be that no round of 10 reps should take longer than 1:30. With that being said, if this athlete wants to attempt this workout as prescribed, I will allow them to do so being that the priority of the day is not high speed. For athletes that cannot do the movement, I will modify to strict high knee raises to preserve the hanging element of the movement. If I’m not concerned with preserving the hanging function of the movement, I can modify the movement to a lying knees-to-elbows or a seated tuck.


Wall Walks: I will have my athletes focus on keeping a stable midline throughout the entire range of motion. This will help them to reduce issues of hyperextending the trunk throughout the movement. Similar to the knees-to-elbows, I will have athletes focus on the quality of the movement and not the speed of the reps being performed. For athletes that cannot perform this movement to full range of motion, I will have them perform a partial wall walk to a point on the wall where they can maintain sound mechanics or I will have them perform a box walk-up. For the box walk-up, keeping the feet on the box and legs straight (pike-up) will be a more difficult modification while having the knees on the box would be an easier variation. If an athlete cannot get inverted on the box, I can have them perform slow and controlled inchworms.

Comment URL copied!
Sebastien Fitzpatrick
September 18th, 2019 at 12:14 pm
Commented on: 190918

10 rds + 3 SK2E (133 reps) Rx


PR by 18 reps.

Comment URL copied!
Erin Wysmuller
September 18th, 2019 at 11:20 am
Commented on: Effects of Nutritional Supplements and Dietary Interventions on Cardiovascular Outcomes: An Umbrella Review and Evidence Map

It's interesting how they reported no change with fat modifying diets, yet chose multiple diets reducing fat and none increasing it.

Comment URL copied!
Geoffroy Castelnau
September 18th, 2019 at 11:09 am
Commented on: 190918

8 rds + 1 rep

Scaled/subbed to : 12 straight leg sit-ups / 2 wall walks

M / 40yo / 176cm / 71kg

Comment URL copied!
Denis Klibaner
September 18th, 2019 at 10:44 am
Commented on: 190918

32 yo / 6'3 / 211.2 lb

9 rounds + 8 reps

6 tempo V ups

8 inchworms with push-up

Comment URL copied!
Luis Rindfleisch
September 18th, 2019 at 10:33 am
Commented on: 190918

Option 1 - 7 kte + 2 wall walks = 13.5 rds in 20 mins

Comment URL copied!
Vincent Dahlqvist
September 18th, 2019 at 9:17 am
Commented on: 190918

8 rounds Rx😊


This was actually tougher then described as you has to go strict on both K2E and WW to get maximum output. With the AMRAP chasing you for rounds the workout structure became complex and tough.

Great WOD💪🏻

Comment URL copied!
Hendrik Bünzen
September 18th, 2019 at 5:53 am
Commented on: 190918

7 rx’d

Comment URL copied!
Hank McKibban
September 18th, 2019 at 5:16 am
Commented on: 190918

7 rds rx

Comment URL copied!
Zdb Crossfit
September 18th, 2019 at 3:14 am
Commented on: Effects of Nutritional Supplements and Dietary Interventions on Cardiovascular Outcomes: An Umbrella Review and Evidence Map

This makes it sound like diet has no effect on health. Interesting considering all the diets that work well were not studied.

Comment URL copied!
Bryan Rosen
September 18th, 2019 at 12:43 am
Commented on: 190918

Warm-up for 190918:

GENERAL WARM-UP


2 rounds of:

50-ft bear crawl

50-ft crab walk

15 arm circles

10 hip extensions on a GHD

10 push-ups to side plank

10 hollow rocks


SPECIFIC WARM-UP


Wall Walk

30-second wall-facing handstand hold

10 wall-facing shoulder taps

5 partial wall walks (with feet against wall)

3 wall walks

*Athletes can also perform all steps of the progression in a pike position with feet on a box.


Strict Knees-to-Elbows

Perform 5 reps of each step:

Knee raises

Knees-to-armpits

Knees-to-elbows

*Athletes can also perform all steps of the progression by lying on the ground and holding onto a post.


Practice

2 rounds of:

1 wall walk

3 knees-to-elbows

Comment URL copied!
joseph griffin
September 18th, 2019 at 1:02 am

Awesome warm up. Going to give this a try. Thanks.

Comment URL copied!
Steven Thunander
September 18th, 2019 at 12:22 am
Commented on: 190918

Globo scale: Wall Walks: if you have a wall that you can do wall walks, do it as Rxed. If not you have options. 1. 8 inchworms, walk from flat all the way up to hands touching feet, then back down to flat. 2. 6 piked walkouts from a box, chair or bench. 3. 3 inchworms, then 15 feet HS walk. Strict KTE: if you're without a pullup bar or Rings do 6 tempo v ups per round.

Comment URL copied!
Chris Sinagoga
September 18th, 2019 at 12:07 am
Commented on: 190918

Champions Club Scaling Notes


RANT:

As with most workout like this, “strict” can mean simply not kipping, or it can mean deathfully slow and boring. In the “not kipping sense” you’ll be able to get a pretty good breather out of this one. Either way, keep your arms from bending on k2e. If you are going super slow motion then you’ll want to extend the time cap to maybe 25 or 30 minutes. Wall walks can also be of the sloppy variation or the strict one. I think you know what my preference would be.


I SHOULD TRY THIS RX’D IF: I can go fast on wall walks without my butt jiggling all over the place.


GROUP VERSION: this with an extended time cap (determine that as the workout is going on) but maybe have some people do handstand descents in place of wall walks.


INJURY VERSION:

We have pulling from the hips/midline, a static midline, pushing from the arms, and a general upside-downness going on here. Pick 2 of those things you can do and go for 20 minutes.


WARMUP:

Squat — k2e prep

Jump rope — always

Otherwise, most of the coaching here will be done in the workout so use the warmup to practice things you suck at.


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. My lower abs are already fried from some L-sits a few days ago.

Comment URL copied!
Chris Meldrum
September 18th, 2019 at 12:38 pm

I'd give it a 5 or 6 - wall climbs can get pretty spicy.

Comment URL copied!
Juan Acevedo
September 18th, 2019 at 12:03 am
Commented on: 190918

INTENDED STIMULUS

.

This a beautiful workout! It will challenge your core as much as your aerobic capacity, even if it is not a firebreather. In the knee to elbows, your upper back arms will work to create stability so that your lower back, your abs, and your hip flexors can rotate helping you ball-up to bring those knees to the elbows. For the wall walks the roles revert. Now is your lower trunk creating all the stability and your upper back and arms are adding the dynamicity. One thing is fundamental today: purpose. You can get those knees to the elbows by throwing them like a dead fish, but that's not what wen want. We want you to choose a range of motion that you can control, no the other way around. If you can only bring the knees to the triceps with control, be it. The same applies to the wall walks, you can get up to that wall, but if your vertebral column is all overextended and you have no control over your shapes, you are missing the point. Walk up to that wall as high as you can while keeping a lovely hollow body. That will give you a much better stimulus, that will make fitter. If you have these skills, it is still easy to underestimate this workout. Twenty minutes is a long time, and there is plenty of time for both movements to break. If reducing the number of reps will allow you more sets and better mechanics, you will end up hitting a better aerobic stimulus. Today we are looking for a lot of reps with impressive form. Accumulate volume of gorgeousness. Move with style.


OPTION 1

Complete as many rounds as possible in 20 minutes of:

7 strict knees-to-elbows

2 wall walks


OPTION 2

Complete as many rounds as possible in 20 minutes of:

7 strict ball-ups

2 partial wall walks

Comment URL copied!
Juan Acevedo
September 18th, 2019 at 12:14 am

Here are some ideas on how to scale this movements: https://www.youtube.com/watch?v=RyjHhv1rCSo&list=PLg91ADSzZeNd-CO3TAF8N-v7ffozisSkD

Comment URL copied!
joseph griffin
September 18th, 2019 at 12:47 am

What would be a good warm up for this workout?

Comment URL copied!