CrossFit | 190919
Thursday

190919

Workout of the Day

81

On a 25-minute clock:

As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats

Post rounds completed for each to comments.

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Comments on 190919

82 Comments

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Doug Brubacher
September 6th, 2021 at 11:39 pm
Commented on: 190919

CFWUx1

2r+8

finished current round each 5 min interval

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Spencer Clough
January 8th, 2020 at 11:37 pm
Commented on: 190919

Well, probably going to be really sore tomorrow!

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Kury Akin
December 29th, 2019 at 5:58 am
Commented on: 190919

Rounds of 2. 2. 2. 2. 5. Should have checked what others were doing with incomplete sets. Could have started a third set on round 4 but unsure if I'd complete it, I jumped to round 5 and did five sets. Still happy I started 10-20-30 because I nearly bottled it.

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Clint Michael
October 29th, 2019 at 7:05 pm
Commented on: 190919

2 rounds plus 1 rep

1 round plus 20 reps

1 round plus 20 reps

3 rounds plus 2 reps

6 rounds plus 1 rep

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Cy Azizi
October 21st, 2019 at 2:14 pm
Commented on: 190919

2,2,2,4,8+6

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Chris Meldrum
October 16th, 2019 at 7:30 pm
Commented on: 190919

As rx’d. Score: 2 rounds+10+10 (140 reps) / 2 rounds+8+16+20 (140 reps) / 3 rounds+6+12 (126 reps) / 5 rounds+4 (124 reps) / 11 rounds (132 reps).


This would have been much more boring without the changing rep schemes every 5 minutes. That kept it a little fresh. Mostly broke pull-ups in sets of 4 or 5; push-ups in sets of 8; squats unbroken. New record for most strict pull-ups reps in a single workout (124 total).


46m/5'10"/180

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Chris Meldrum
October 16th, 2019 at 8:02 pm

662 total

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Jeff Chalfant
October 10th, 2019 at 10:45 pm
Commented on: 190919

2,2,3,4,9or10 rx with no partial rounds. The first 2 rounds I had about 40 seconds left over to rest, and on the third round only 9 seconds. 528-540 reps total


40/186/69.5”

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Manchild Manchild
October 4th, 2019 at 5:20 pm
Commented on: 190919

2

1 2/3

2

3

6 1/3

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Matt Duplessis
October 1st, 2019 at 1:00 pm
Commented on: 190919

M/31/5'9/180


2+25

2+16

3

4+12

7+2

=559 reps Rx

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Morgan Greene
September 28th, 2019 at 5:49 pm
Commented on: 190919

2+10 air squats, 2, 3, 4, 7

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Benjamin Schill
September 27th, 2019 at 5:59 pm
Commented on: 190919

M/42/6’3”/215

631 reps


122 pull-ups

221 pushups

288 sq

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Christopher Robertson
September 25th, 2019 at 8:39 pm
Commented on: 190919

M53, 5'11" 200 lbs

2+6=

2+0=

3+0=

4+0=

6+0=

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Christopher Voght
September 24th, 2019 at 9:22 pm
Commented on: 190919

Rx


74/74/72/92/96-338

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Viktor Wachtler
September 24th, 2019 at 11:18 am
Commented on: 190919

Followed the clean&jerk wod with this.

10-3 rds

8-2 rds+16 pus+12squats

6-3 rds

4-5 rds

2-8 rds+4pus+4squats

43/1.78m/75kg

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Viktor Wachtler
September 24th, 2019 at 11:23 am

642reps RX

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Kevin Marshall
September 23rd, 2019 at 12:47 am
Commented on: 190919

Rx:2+15, 2+15, 3+15, 4+15, 10 (did 8 squats bc wod drunk lulz)

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Kevin Marshall
September 23rd, 2019 at 12:51 am

135, 115, 123, 111, 120 (actual 140): 603 (623)

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Akin Eren
September 22nd, 2019 at 9:03 pm
Commented on: 190919

1-2r + 4 = 124

2-2r + 14 = 110

3 - 3r + 6 = 114

4- 5r = 120

5 -10 r + 2 = 122


590 reps

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Jeffrey Howard
September 22nd, 2019 at 7:48 pm
Commented on: 190919

1+59 - 2+3 - 2+16 - 3 - 9+6

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Nathaniel Robichaud
September 22nd, 2019 at 7:05 pm
Commented on: 190919

Felt like shit going in, worse during, worst afterwards...

2-2-3-5-7

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Antonio Ivanov
September 22nd, 2019 at 3:37 pm
Commented on: 190919

10-20-30 - 2 rounds

8-16-24 -2 rounds

6-12-18 - 3 rounds

4-8-16 - 4 rounds

2-4-6 - 7 rounds

did kipping pullups

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Claire Fiddian-Green
September 22nd, 2019 at 12:49 pm
Commented on: 190919

2 rounds + 3 reps, 2+13 reps, 2+28 reps, 4, 7.

512 reps total. Scaled SPU, Rx strict push-ups and squats. Completed 190922.

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Tess F
September 22nd, 2019 at 12:30 am
Commented on: 190919

2, 2.5, 3, 4, 7. Used a band for assistance in pull-ups, except for last round.

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Joseph Amaya
September 21st, 2019 at 11:59 pm
Commented on: 190919

2

2

2

3

5

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Matt Zero
September 21st, 2019 at 8:15 pm
Commented on: 190919

R1: 3

R2: 3

R3: 4

R4: 5

R5: 11

Rx’d strict

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Elliott Harding
September 21st, 2019 at 12:25 am
Commented on: 190919

completed after clean and jerk workout the day following this one


Black band pullups. Next time grey/red

HoF pushups


Round 1: 1 set

Round 2: 1 set

Round 3: 1 set + 6 pullups + 12 pushups

Round 4: 2 sets

Round 5: 4 sets

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Chase Hiland
September 20th, 2019 at 9:07 pm
Commented on: 190919

M/34/5'10"/190


Rx'd:


-2 rounds + 10 reps

-2 rounds + 24 reps

-3 rounds +3 reps

-5 rounds

-10 rounds + 2 reps


605 total reps. Fighting the allergies today. Glad I got it in, though.

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Coastie Nick
September 20th, 2019 at 8:10 pm
Commented on: 190919

Rx’d

(Round 1): 3 rounds + 48 reps

(Round 2): 3 rounds + 14 reps

(Round 3): 4 rounds + 3 reps

(Round 4): 5 rounds + 16 reps

(Round 5): 11 rounds + 2 reps


803 total reps

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Js Smith
September 20th, 2019 at 4:04 pm
Commented on: 190919

Weather was perfect. Met a buddy for a hike then lunch afterwards. That hill gave us a great workout!

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Tony Fitzgerald
September 20th, 2019 at 2:24 pm
Commented on: 190919

M/63

1 - 2 rds., 10, 20, 12

2 - 3 rds., 4

3 - 4 rds., 6, 12, 11

4 - 7 rds.

5 - 12 rds.

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Anna Jones
September 20th, 2019 at 1:12 pm
Commented on: 190919

Completed. Yesterday

F/46/140/5’6”

2/2/5/8

Pressed for time - only got 4 rounds in, used Acevedo’s option 2.

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Pavel Stas
September 20th, 2019 at 12:10 pm
Commented on: 190919

1. 2 rounds

2. 3 rounds

3. 4 rounds

4. 5 rounds

5. 10 rounds

Rx

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Dave DeCoste
September 20th, 2019 at 11:06 am
Commented on: 190919

Round 1 - 3 rounds

Round 2 - 3 rounds

Round 3 - 4 rounds

Round 4 - 5 rounds

Round 5 - 11 rounds + 6 reps

726 total reps

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Julien Gerard
September 20th, 2019 at 9:59 am
Commented on: 190919

RX 27 rounds

1e 5min : 5 rounds

2e 5min : 5 rounds

3e 5min : 5 rounds

4e 5min : 5 rounds

5e 5min : 7 rounds


Awesome and exhausting wod!!

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Hank McKibban
September 20th, 2019 at 5:21 am
Commented on: 190919

17 rds rx (2+58, 2+2, 2+21, 3+18, 8+6)

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Philip Guindi
September 20th, 2019 at 5:12 am
Commented on: 190919

Rx. Rounds completed:

2

2

3

4

7+2pull

total: 18 rounds

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Geoff Thomas
September 20th, 2019 at 1:19 am
Commented on: 190919

RX’d

RD 1-3 rds + 4 squats

RD 2-2 rds + 6 pullups

RD 3-3 rds + 5 pullups

RD 4-5 rds + 2 pullups

RD 5-11


TOTAL - 24 RD’s and change!

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joseph griffin
September 20th, 2019 at 12:52 am
Commented on: 190919

2 rounds of each, scaled to 8,16,24-6,12,18-4,8,12-2,4,6

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Michael Bishop
September 20th, 2019 at 12:32 am
Commented on: 190919

2

2

2

4

12 + 6


Great format, keeps you going for 5 rounds

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Leyton Summerlin
September 20th, 2019 at 12:31 am
Commented on: 190919

RX

AMRAP 25min: 16 Rds

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Daniel Orozco
September 19th, 2019 at 11:00 pm
Commented on: 190919

3/3/4/5/9 rounds. My muscles really started burning out at the 2nd round.

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Troy Bruun
September 19th, 2019 at 10:46 pm
Commented on: 190919

2 rds + 23 reps (143)

2 rds + 1 rep (96)

3 rds (96)

4 rds + 2 reps (98)

7 rds + 4 reps (88)


Total Reps: 521

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Tripp Starling
September 19th, 2019 at 10:26 pm
Commented on: 190919

2/2/3/4/8 rounds

120/96/108/96/96 reps per round

86 pull-ups

172 push-ups

258 squats

516 total reps

Only did complete rounds then rested until next 5:00

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Shane Azizi
September 19th, 2019 at 9:31 pm
Commented on: 190919

2 rounds + 20 pushups

2 rounds

3 rounds

4 rounds

6 rounds Rx

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Jade Teasdale
September 19th, 2019 at 8:34 pm
Commented on: 190919

2 rounds+10 reps/2+4/2+33/4+14/9+3

Total: 19 rounds + 64 reps! Was beginning to wonder if I’d ever break 2 rounds! 😂 Wish my 1st & 2nd 5 min. round scores were reversed. I came out too hot! Last 5 min. felt like forever. & had lots of transitioning!

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Randy Sigman
September 19th, 2019 at 8:20 pm
Commented on: 190919

1+20

1+19

2+2

3+3

5+2

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Nicole Deaver
September 19th, 2019 at 7:57 pm
Commented on: 190919

3/4/4/6/8 Rds Rx (25 Rds/756 reps)

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Greg Fairbanks
September 19th, 2019 at 7:18 pm
Commented on: 190919

Sub

5-10-15: 2 rds

4-8-13: 3 rds

3-6-9: 4 rds

2-4-6: 5 rds

1-2-3: 10 rds

Clearly hindered by stamina/strength. String more than 3-4 strict pullups really zaps me and slows everything down! Pushups and squats were no prob.

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Chad Meeks
September 19th, 2019 at 6:29 pm
Commented on: 190919

RX

3 rounds

2 rounds +8 pull ups

3 rounds

4 rounds + 4 pull ups, 8 push ups

8 rounds + 1 pull up

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Shaun Stapleton
September 19th, 2019 at 5:52 pm
Commented on: 190919

23 rounds Rx

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Jacob Cram
September 19th, 2019 at 5:36 pm
Commented on: 190919

2.2.3.4.8 paced it to much early on, should have got another partial or full round in the first 3 sets. Still got a great workout in though

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Steve Day
September 19th, 2019 at 4:13 pm
Commented on: 190919

Rounds per each: 3/2/4/5/13


696 total reps

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J F
September 19th, 2019 at 4:11 pm
Commented on: 190919

Rx

1) 1 rounds plus 33 reps

2) 1 rounds plus 39 reps

3) 2 rounds plus 2 reps

4) 3 rounds plus 2 reps

5) 6 rounds plus 5 reps

405 total reps

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Amedeo Alessio Cerea
September 19th, 2019 at 2:31 pm
Commented on: 190919

14 rounds Rx

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Filippo Olivieri
September 19th, 2019 at 2:28 pm
Commented on: 190919

110 kg X 7 = 770 RX

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Steven Odom
September 19th, 2019 at 2:04 pm
Commented on: 190919

Rx’ed

1- 3r +10/20

2- 4r +6

3- 5r

4- 7r

5- 10r +2/4

Total= 29 rounds

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Hendrik Bünzen
September 19th, 2019 at 1:54 pm
Commented on: 190919

2+21

2+16

3+20

5+4

10

rx’d

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Daniel Shepard
September 19th, 2019 at 1:54 pm
Commented on: 190919

FS 2@215

BS 20@190

20 min amrap:

10 strict knee to elbow

3 wall walk

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Jim Rix
September 19th, 2019 at 1:54 pm
Commented on: 190919

R1: 3 rounds, 180 reps

R2: 3 rnds + 10 push-ups, 162 reps

R3: 4 rnds, 144 reps

R4: 6 rnds, 144 reps

R5: 10 rnds + 2 squats, 128 reps

26 rounds, 758 reps

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Jim Rix
September 19th, 2019 at 1:58 pm

Lots of gamesmanship in this workout. Trying for every last rep of every round can really smoke one's lats or chest.

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Chris Meldrum
October 16th, 2019 at 9:17 pm

wow nice work Jim!

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Cory Treharn
September 19th, 2019 at 1:01 pm
Commented on: 190919

Rx

2+3

2+0

2+18

3+19

6+2


15 rounds + reps

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Michael Arko
September 19th, 2019 at 12:53 pm
Commented on: 190919

Went to the bell on every round, and then restarted with pull-ups:


2 rounds + (10+20+0) = 150 reps

2 rounds + (8+12+0) = 116 reps

3 rounds+ (6+12+2) = 128 reps

5 rounds + (4+5+0) = 129 reps

9 rounds+ (2+0+0)= 110 reps


122 pull + 233 push + 278 squat = 633 total reps

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John Clarke
September 19th, 2019 at 12:27 pm
Commented on: 190919

3 rounds - 180 reps

3 rounds + 8 pullups - 152 reps

4 rounds - 144 reps

6 rounds - 144

11 rounds - 132 reps

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Matthew Letarte
September 19th, 2019 at 12:17 pm
Commented on: 190919

RX, 2/2/3/4/7(maybe 8, counting is hard)

Let time expire when I couldnt complete a full round, goal was 2/2/3/5/8

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Sebastien Fitzpatrick
September 19th, 2019 at 12:17 pm
Commented on: 190919

2 rds + 10 pull-ups + 11 push-ups (141 reps)

2 rds + 8 pull-ups + 6 push-ups (110 reps)

3 rds + 6 pull-ups + 4 push-ups (118 reps)

4 rds + 4 pull-ups + 6 push-ups (106 reps)

9 rds + 2 pull-ups (110 reps)


585 total reps Rx

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Fl oR
September 19th, 2019 at 12:16 pm
Commented on: 190919

As rxd

1st 5min - 3rds

3nd 5min - 3rds

3rd 5min - 4rds

4th 5min - 6rds

5th 5min - 10rds

Total - 26 rds

M/37/215lbs

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Vincent Dahlqvist
September 19th, 2019 at 11:33 am
Commented on: 190919

AMRAP 1=2 rounds

AMRAP 2=2 rounds

AMRAP 3=3 rounds

AMRAP 4=4 rounds

AMRAP 5=7 rounds

Strict all the way👍🏻

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Mike Andridge
September 19th, 2019 at 10:45 am
Commented on: 190919

rx

2 rnds plus 3 pull ups

2 rnds plus 4 pull ups

2 rnds plus 6 pull ups/8 push ups

3 rnds plus 4 pull ups/8 push ups

5 rnds plus 1 pull up

m/49/175

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Roberto Pacheco Ramos
September 19th, 2019 at 9:24 am
Commented on: 190919

Well its been a nice wod because thats the limit pulls up i can do strict and i did it a bit out of the time. But it was nice . Time 35 min. 2-2-3-4-8.

I started training wod just in this month fot the open. I have 50 years old.

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Denis Klibaner
September 19th, 2019 at 8:52 am
Commented on: 190919

M/32/6'3"/211.2lb

rxed 13 rounds total

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David Mitchell
September 19th, 2019 at 8:04 am
Commented on: 190919

M/32/75kg


4/5/6/8/12 - 35 rounds RX

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Denis Klibaner
September 19th, 2019 at 8:54 am

Strict form? Without kipp or butterfly? 😲

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Fabien Deneuville
September 19th, 2019 at 7:17 am
Commented on: 190919

Thanks for the workout.


I was at a normal gym today not at the box so I used an assisted chin up machine with the help of 25lbs.


1.33/1.4/1.5/2.66/4 sets

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Chris Sinagoga
September 19th, 2019 at 2:22 am
Commented on: 190919

Champions Club Scaling Notes:


RANT:

Another creative version of Cindy. This one places more emphasis on stamina than Cindy, seeing as you can go more for endurance in the traditional benchmark. At least, until the push-ups give out. Rep schemes like this are always tricky for groups in my experience, but cool for experienced athletes.


I SHOULD TRY THIS AS RX'D IF: I can do 10 strict pull-ups in a row and I will not get confused by the rep scheme.


GROUP VERSION: Strict Cindy for 25 minutes - maybe double the squats to 30 each round


INJURY VERSION:

The themes here are: stamina factor decreases as it goes on, intensity increases as it goes on, static midline, pulling from the upper body, pulling from the midline, pushing from the upper body, squatting (pulling and pushing). Try strict Cindy with 2 movements: the first two easy(ish) to get through, and the third being some kind of static hold that you have to break up eventually.


WARMUP:

Jump rope - always

Squat - obvs

Handstand - overhead prep

Ring hold - haven't done those in a bit

Hollow rock - pull-up prep


GENERAL FEAR LEVEL: 7. Just when you'd have to stop for fatigue, you'll decrease the reps anyway. Very mean, coach!

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Deborah Lackey
September 19th, 2019 at 12:50 am
Commented on: At-Home Workout

This works great as long as the sofa sits on carpet. If it sits on a newly waxed floor, the couch push-up could turn into a couch oopsie.

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Bryan Rosen
September 19th, 2019 at 12:37 am
Commented on: 190919

Warm-up for 190919:

GENERAL WARM-UP


With a partner, row 2000 meters

> Alternate 250-meter intervals. When "resting," do 5 squat therapy reps (3-sec down, 3-sec up) and a 10-second hollow hold.


SPECIFIC WARM-UP


Strict pull-up

2 sets of 5 single-arm ring rows, per arm

10 scapular pull-ups

3 strict pull-ups


Push-up

30-second high plank hold

10 scapular push-ups

5 push-ups


Practice

2 strict pull-ups

4 push-ups

6 air squats

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Steven Thunander
September 19th, 2019 at 12:25 am
Commented on: 190919

Globo scale-as rxed. Hand Release or strict for pushups, keep yourself flat, chest to deck and full lockout.

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Juan Acevedo
September 19th, 2019 at 12:02 am
Commented on: 190919


INTENDED STIMULUS

.

Oh man! Beware of the workouts in which the rep scheme is designed to help you keep the intensity up. They are fine grinds of stamina pain. The idea behind this workout is to keep lowering the reps to match your fatigue level to allow you to keep going. It just means that when you cannot perform any more sets of 10 strict pull-ups, you need not worry, now you only have to complete 8. In other words, there should be nowhere to hide. You just keep moving! When scaling your workout today, make sure you meet this stimulus. For the first five-minute window, pick a number of reps for that allow you to get at least two rounds completed within that window. That number will determine the subsequent ones. If modifying the movements, assist so that you preserve the range of motion and the strictness of the movements. Using a box to unload one of your legs for your pull-ups, and to aid you to change the angle of the push-ups is a good idea. These are our CrossFit's core gymnastics movements, give them the love they deserve! Grind!


OPTION 1

On a 25-minute clock:

Then, as many rounds as possible in 5 minutes of:

8 strict pull-up, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:

6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:

4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:

2 strict pull-ups, 4 push-ups, 6 squats

As many rounds as possible in 5 minutes of:

1 strict pull-up, 2 push-ups, 3 squats


OPTION 2

On a 25-minute clock:

Then, as many rounds as possible in 5 minutes of:

8 box assisted pull-ups, 16 box push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:

6 box assisted pull-ups, 12 box push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:

4 box assisted pull-ups, 8 box push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:

2 box assisted pull-ups, 4 box push-ups, 6 squats

As many rounds as possible in 5 minutes of:

1 box assisted pull-ups, 2 box push-ups, 3 squats


OPTION 3

On a 25-minute clock:

Then, as many rounds as possible in 5 minutes of:

5 box assisted pull-ups, 10 box push-ups, 15 squats

Then, as many rounds as possible in 5 minutes of:

4 box assisted pull-ups, 8 box push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:

3 box assisted pull-ups, 6 box push-ups, 9 squats

Then, as many rounds as possible in 5 minutes of:

2 box assisted pull-ups, 4 box push-ups, 6 squats

As many rounds as possible in 5 minutes of:

1 box assisted pull-ups, 2 box push-ups, 3 squats

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Juan Acevedo
September 19th, 2019 at 12:02 am

Cool challenge: try to keep total volume the same for each 5-minute window.

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Juan Acevedo
September 19th, 2019 at 12:41 am

Also, decide in advance how you are going to handle partial rounds at the 5 minute mark. You can do there whatever you want. Just make sure you decide before you go.

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