CrossFit | 191217
Tuesday

191217

Workout of the Day

62

3 rounds for time of:

800-m run
15 split cleans
3 legless rope climbs, 15-ft. rope

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Comments on 191217

63 Comments

Comment thread URL copied!
Kury Akin
April 4th, 2020 at 9:47 am
Commented on: 191217

23:25. Runs were 1km (around block) so subbed in last round for 1 min each of heavy bag and double unders. 50kg split cleans and 20 rope grip pull ups in as few sets as possible but got a bit kippy in third round.

Comment URL copied!
Nate Gordon
January 21st, 2020 at 4:58 pm
Commented on: 191217

23:25

subbed 15 strict pull ups for legless rope climbs

Comment URL copied!
Matthew Aukstikalnes
January 12th, 2020 at 1:49 pm
Commented on: 191217

subbed CF Berwick run/sandbag clean/rope climb team workout on 1/11/20.

Comment URL copied!
Jeff Chalfant
January 7th, 2020 at 10:09 pm
Commented on: 191217

25:52 with 12’ legless climbs from seated and 3-4 extra no reps on cleans where I accidentally power cleaned. Runs slow at roughly 4:15-4:45. Mostly sets of 5 on split cleans.


192/40/69”

Comment URL copied!
Morgan Greene
January 2nd, 2020 at 8:16 pm
Commented on: 191217

subbed 800m row and single arm PU (18-12); scaled to 2 rds + row in 3rd round: 23:44

Comment URL copied!
Cy Azizi
January 1st, 2020 at 9:33 pm
Commented on: 191217

39:38

Comment URL copied!
Fabian Delaflor
December 28th, 2019 at 8:46 pm
Commented on: 191217

3 rds : 29:25

1st round:

800 m run

15 split cleans at #75

12 towel pull-ups

2nd round:

400 single unders (started raining)

15 split cleans at #75

12 towel pull-ups

3rd round:

400 single unders (raining)

15 split cleans at #75

12 towel pull-ups

Comment URL copied!
Andrea Ferendeles
December 21st, 2019 at 12:42 pm
Commented on: 191217

Rx 18.40 (reg. Rope climb)

Comment URL copied!
Chase Hiland
December 20th, 2019 at 9:38 pm
Commented on: 191217

M/35/5'10"/190


Rx'd 21:29...bleh.

Comment URL copied!
Joseph Alaimo
December 20th, 2019 at 6:23 pm
Commented on: 191217

19:02 - 80 cal bike, 135 split cleans, 12’ rope

Comment URL copied!
Bridget Deschner
December 20th, 2019 at 3:22 pm
Commented on: 191217

Did this one Thursday -


3 rounds

800m run on treadmill with incline

15 split cleans 75#

3 strict pull-ups


Love split cleans! They felt great. Not a lot of resources in the gym so just working on my strict pull-ups, and my capacity for them is pretty sad.

Comment URL copied!
Byron Hills
December 20th, 2019 at 5:02 am
Commented on: 191217

30 minutes

95# & seated rope climbs w/feet on 30” box

Comment URL copied!
Coastie Nick
December 19th, 2019 at 10:52 pm
Commented on: 191217

25:03

Treadmill and 11’ legless climbs from kneeling position on floor

Comment URL copied!
Giuseppe Petrillo
December 19th, 2019 at 2:37 pm
Commented on: 191217

19:35 rx’d

Comment URL copied!
Claire Fiddian-Green
December 19th, 2019 at 2:17 pm
Commented on: 191217

26:51. Split cleans Rx alternating legs each rep. Subbed 1000m rows for 800m runs because of icy roads. 1 regular rope climb per round.

Split cleans took awhile especially alternating with my non-dominant leg.

Comment URL copied!
Jade Teasdale
December 19th, 2019 at 4:55 am
Commented on: 191217

800m run

10 alt. Split Cleans @95#s

(1st time doing Split Cleans so I didn’t do 15 each round. Although, they felt great & I’m sure I would’ve been fine!)

3 15’ LRC (legless descents too b/c I have a rough rope & don’t like tearing up my nanos!) 27:57 should’ve pushed this one harder! Getting off the flu though so probably good to take it easy! 😉

Comment URL copied!
Elikssandre Carneiro
December 19th, 2019 at 12:14 am
Commented on: 191217

39'16" RX

Comment URL copied!
Shane Azizi
December 18th, 2019 at 11:05 pm
Commented on: 191217

39:30 Rx

Comment URL copied!
Christian Simpson
December 18th, 2019 at 8:58 pm
Commented on: 191217

800m run, 15 115# sq clean, 15' climbs (3/2/1)

38:03

Comment URL copied!
Christian Simpson
December 18th, 2019 at 10:18 pm

Sorry, it was split cleans not squat cleans

Comment URL copied!
Jade Teasdale
December 19th, 2019 at 4:57 am

I think it’s way better that way! 🤣 not a huge sq. Clean fan!

Comment URL copied!
Hank McKibban
December 18th, 2019 at 7:22 pm
Commented on: 191217

29:35 (w/1000m rows)

Comment URL copied!
Scott MacArthur
December 18th, 2019 at 5:24 pm
Commented on: 191217

1000m row for run

95 for split cleans

20 pullups for rope, at work.

25:17

Comment URL copied!
joseph griffin
December 18th, 2019 at 11:26 am
Commented on: 191217

34m/185

32:23

.5mile run

95# split cleans

6 one arm pull-ups rotating 1*1

Comment URL copied!
Mary Dan Eades
December 18th, 2019 at 6:37 am
Commented on: How Western Diet and Lifestyle Drive the Pandemic of Obesity

When you think about it, the modern Western diet is quite narrow, consisting of basically 3 to 4 food stuffs, cleverly twisted into different shapes and packaged: processed grain flour (wheat/corn/rice), sugar/HFCS, industrial seed oils (aka vegetable oils) with the occasional bit of factory farmed protein thrown in. Whether it's pop tarts, sugar pops, or potato chips or anything from bagels to boo berries, it's a narrow, nutrient poor selection of the same few things masquerading as different foods. And, from a mitochondrial perspective, it's refined carbs and omega-6 fats, which is a recipe designed to drive fat storage and override the normal signaling pathways that ought to tell us we're sated.


Add to that the deleterious effect those particular food stuffs have on the insulin/glucose/glucagon metabolic pathways and it's pretty easy to predict they would result in a bad outcome. And they have.

Comment URL copied!
Nicole Gordon
December 18th, 2019 at 4:37 am
Commented on: 191217

22:45

Scaled to 85-lb and regular rope climbs

Comment URL copied!
Antonio Larco
December 18th, 2019 at 3:27 am
Commented on: 191217

31'7" rx

Comment URL copied!
Nathaniel Robichaud
December 18th, 2019 at 1:33 am
Commented on: 191217

Full gym ugh... I hate when other people try to get in shape ;)

Did 800m on a 1% incline treadmil for the first round, but then treadmills were full and did 1000m row instead, which impacted my grip :( No rope: Subbed max towel pull-ups (8-6-6). At least I managed to stare down the guy trying to use my 135lbs bar!

21:20

Comment URL copied!
Wen Qing
December 18th, 2019 at 12:49 am
Commented on: 191217

RX:24"58"'

Comment URL copied!
Michael Bishop
December 18th, 2019 at 12:37 am
Commented on: 191217

Only did two rounds at 1:15 pounds


14:30


Holding out the family dinner got to run

Comment URL copied!
Matthew Letarte
December 17th, 2019 at 11:18 pm
Commented on: 191217

22:20

Hotel gym scale

0.5 mi treadmill 2% incline

15 x 50# DB split clean

3 x 8 x closegrip lat pulldown (~160#)

Was so damn hot on the last round, felt like my head was in an oven, slowed about a min on the last round otherwise right around 7min/round

Comment URL copied!
Robert Cassels
December 17th, 2019 at 11:17 pm
Commented on: 191217

27:10 Rx

M/44/214/6'2"

Comment URL copied!
Blas Raventos
December 17th, 2019 at 10:52 pm
Commented on: 191217

I will be using this with a private client of mine today.


Since we are in the coldest working city of America (Northern Cone)

I decided she will be running 400m instead. Her name is Julie and she is from Ukrania. She has gotten pretty lot of help from this always mistreated country. She does work for a former mafia guy from URSS. Both statements are true.


So she will be doing, 400m at 6:30 class, followe by 15 split cleans, and 3 J hooks from floor to standing. Weight will be scaled down to whatever it needs to be. I hjust messaged her to let her kno, with a funny shining JN Gif its chilli outside. JN is on a stool with whisky on his hand. He smiles and gives a intriguing and condescending look, that implies outdoor running, and gloves.


Warm up will be done with same movements we ussually use here: Row machines, rings, floor, and barbells, no, lets make it dumbbells. Should look like this:


100m runs

1 muscle clean with tec bar

2 hang power cleans

4 tec bar lunges

100m rows

5 hang split cleans

4 ring rows

3 inchworms

2 hang power cleans

100m runs

1 muscle clean with tec bar

2 front lunges

3-3-3-3-3 Hang split cleans/Split cleans if hip is there today (she is coming back from a very long hawaii trip)


Review of J hook from floor no hands first, to full extension standing over rope. 2-2-2 J hook from floor to standing.


Pre metcon doubts, protests, water,

Metcon practice: 2 rounds of 100m run, 2 split cleans, 1 J hook to standing, Samson stretch 30 sec.


Metcon: Talk to the tall blond lady when she approaches (intensity)


Cool down and celebration (Fitness was achieved)





Comment URL copied!
Tripp Starling
December 17th, 2019 at 10:47 pm
Commented on: 191217

3 RFT

800 m run

15 split cleans 95#

4 legless rope climbs from seated to 7'

21:16

Comment URL copied!
Charlie Pokorny
December 17th, 2019 at 9:29 pm
Commented on: 191217

28:22 Rx

m/51/5'11"/200#

Comment URL copied!
Gabriel Candelaria
December 17th, 2019 at 8:37 pm
Commented on: 191217

M/38/5'4/160

Scaled, ran 3 miles for Army PT this morning

Assault bike 50/25/25

15 clean 95#

10 pull ups

26:25


Thought the assault bike would be good after morning run, highly regretted it after first round.

Comment URL copied!
Shaun Stapleton
December 17th, 2019 at 8:13 pm
Commented on: 191217

35/195/5’9/M


3 rounds:


800m row

15 split cleans 135

3 legless rope climbs 8ft from floor


17:50

Comment URL copied!
Jeffrey White
December 17th, 2019 at 7:53 pm
Commented on: 191217

M/34/175lbs


22:45 (Scaled)

#115 Split Clean (focused form, new movement for me)

10 Close Grip Strict Pull-ups (No Rope)

Comment URL copied!
Eric Love
December 17th, 2019 at 7:30 pm
Commented on: 191217

29:20 modified to:


800m row

15 dB cleans, 50#

3 regular rope climbs

Comment URL copied!
Jon Wilson
December 17th, 2019 at 5:44 pm
Commented on: 191217

12 ft rope

27:17

Comment URL copied!
Steve Day
December 17th, 2019 at 5:24 pm
Commented on: 191217

runs on treadmill 1% incline

Split cleans w/ 50 lb DBs

12 Towel pull-ups ILO rope climbs


23:06

Comment URL copied!
Evan Saber
December 17th, 2019 at 5:03 pm
Commented on: 191217

28:46


55 calorie assault bike in sub for 800 meter run


16 strict rope pull ups in sub for legless rope climbs. Alternating grip every 2 reps (climbing rope attached to pull up bar)


Need rest day

Comment URL copied!
Nicole Deaver
December 17th, 2019 at 4:28 pm
Commented on: 191217

23:10


Scaled/ subbed:

65#, 9 lay to stand to lay rope climbs each Rd


Kept the weight light to focus on my form for the split cleans since they are new to me.

Comment URL copied!
Nicole Deaver
December 17th, 2019 at 4:34 pm

Besides trying to remember to alternate legs I actually liked the split cleans. I’d definitely do them over squat cleans. 😂

Comment URL copied!
Jade Teasdale
December 19th, 2019 at 4:59 am

Split Cleans much prefer to sq. Cleans! I guess I need to do more sq. Cleans! 😂

And my legs & abs were still sore from the lunges and GHD SU! 🤣

Comment URL copied!
Michael Arko
December 17th, 2019 at 4:15 pm
Commented on: 191217

Subbed 18x 1-arm pull-ups (9 per arm) = 3 rope climbs

95lbs barbell


35:36


Wow did I struggle on the pull-ups. I've not done 1-arms as part of a WOD before. I don't have a climbing rope. My usual legless rope sub is 10 L pull-ups = 15' rope but I really didn't want to do 90 L pull-ups today! (Maybe I should have anyway.)

Comment URL copied!
Steven Odom
December 17th, 2019 at 3:51 pm
Commented on: 191217

22:32

Used a treadmill on incline for run

Comment URL copied!
Jeffrey Howard
December 17th, 2019 at 3:49 pm
Commented on: 191217

24:14 - Sc

Subbed 4 8-ft legless rope climbs from seated for the 3 15-ft legless ropeclimbs.

Comment URL copied!
Jim Rix
December 17th, 2019 at 2:41 pm
Commented on: 191217

Scaled to 3 RFT

800ish run

15 split cleans, 95#

5 strict dead hang pull-ups/10 bent over single arm rows, 44# kB

20:03

I liked the split cleans, surprisingly.


57/5’8”/160

Comment URL copied!
Jim Rix
December 17th, 2019 at 2:42 pm

Unusual pu/row combo as I work my shoulder back into pull-ups after another shoulder injury.

Comment URL copied!
Sebastien Fitzpatrick
December 17th, 2019 at 11:23 am
Commented on: 191217

26:16 Rx


Had two “no-reps” because power cleaning felt more natural under fatigue haha. I’ve never done split cleans before (I don’t think) and it was weird getting used to.

Comment URL copied!
Steven Odom
December 17th, 2019 at 3:53 pm

Agreed on the split cleans. I had to remind myself to alternate legs.

Comment URL copied!
Stacey Thompkins
December 17th, 2019 at 10:54 am
Commented on: 191217

M/45/6'2"/180#


Sub'd from @strongfirst

"Simple" w/ 70# KB

20 min time cap

100 single arm KB swings (switch every 10)

10 TGU's (5 each side)

Then

100 snatches w/ 53# KB

Finished in 18:35

Comment URL copied!
Antoine Vial
December 17th, 2019 at 9:19 am
Commented on: 191217

30'56'' avec 6 montée de corde avec les pieds

Comment URL copied!
Juan Acevedo
December 17th, 2019 at 3:24 am
Commented on: 191217

This one looks more intimidating than it is hard. It is a fun workout. Adjust your attitude and approach it as such. Even though there is a moderate volume of each movement, everything is manageable and easy to pace. In your scaling, aim to keep this workout at around 20 minutes. Choose a distance that you can complete under 5 minutes each round. The split receiving position in the cleans might throw you off here and there, don't let it get in your head and keep moving. For some people, this position will feel quite comfortable. Spend a good chunk of time in your warm-up to find this movement. The weight should be something you can keep cleaning without hesitation. Your capacity for conventional power cleans is an excellent guideline here. No rep should be a difficult grind either mentally or physically. For the legless rope climbs adjust the skill so that you get a good dose of strict pulling. Choose something you can get done in under a minute. Set yourself up so that you feel fit AF. Use our options below for guidance. Have fun!


OPTION 1

3 rounds for time of:


650-m run

15 split cleans

3 legless rope climbs. 12-ft. rope


♀ 80-lb. ♂ 115-lb.


Total workload reduction of ~15% evenly distributed across movements.


OPTION 2

3 rounds for time of:


500-m run

15 split cleans

1 leg assisted rope climb. 15-ft. rope

6 modified leg rope climbs


♀ 65-lb. ♂ 95-lb.


Total workload reduction of ~30% evenly distributed across movements.


OPTION 3

3 rounds for time of:


450-m run

15 split cleans

6 modified leg rope climbs


♀ 55-lb. ♂ 75-lb.


Total workload reduction of 45% evenly distributed across movements.

Comment URL copied!
David Swicegood
January 5th, 2020 at 7:33 pm

OPTION 3

3 rounds for time of:


450-m run

15 split cleans

6 modified leg rope climbs


23:53


75 lb hang split cleans. Still learning the movement so this was a great was to focus on proper upper trunk mechanics, esp that pesky right back and shoulder.


Subbed for each rope climb 4 jumping towel pull-ups, alternating grip, and 4 squats. Great sub. Much more reasonable than the CF standard sub of 1 towel pull up per foot of rope climb, IMHO.

Comment URL copied!
David Swicegood
January 5th, 2020 at 7:34 pm

In case you’re wondering who this weirdo is who keeps replying to your posts, I just love your scaled workouts! My favorite on the site.

Comment URL copied!
QiHui Xing
December 17th, 2019 at 2:59 am
Commented on: 191217

RX:21'23''

Comment URL copied!
Bryan Rosen
December 17th, 2019 at 1:28 am
Commented on: 191217

Warm up for 191217:

GENERAL WARM-UP


2 rounds of:

200-meter run

5/side single-arm ring row

10 air squats

15 hang muscle clean and press


SPECIFIC WARM-UP


Legless rope climb

2 sets of 3 leg-assisted pull-ups

1 set of 3 pull-to-standing with feet on the ground

1 set of 3 pull-to-standing with feet on a box

2 sets of 1 rope climb with feet + legless negative

1 legless rope climb (or attempt)


Split clean

With an empty barbell, perform 5 reps of each:

Clean grip deadlift + shrug

Clean grip deadlift + high pull, practice touch-and-go reps

Jump, land and split with barbell in front rack position

Hang split clean

Split clean


Build-up

Perform 3 sets of 3 cleans, increasing in weight each set. After the 3rd set, perform 1 legless rope climb (or variation) and run 100 meters.

Comment URL copied!
Steven Thunander
December 17th, 2019 at 1:23 am
Commented on: 191217

Globo scale: if using a treadmill use a slight incline. If running isn't feasible row 1000m or assault bike 50 calories. Dumbbell sub for the split cleans are 35lb/50lb dbs. For rope climbs sub 4 strict towel pullups or 6 one hand pullups per legless rope climb. Hold the wrist of the pulling hand for these, alternating hands every rep.

Comment URL copied!
Chris Sinagoga
December 17th, 2019 at 1:23 am
Commented on: 191217

Mic test

Comment URL copied!
Chris Sinagoga
December 17th, 2019 at 1:29 am

Champions Club Scaling Notes


RANT

Just a workout. Split cleans can be power cleans if the timing looks bad, but make it look good!


PURPOSE: Just a Workout's purpose is to get a good workout in. As obvious as that sounds, we can't go at a full intensity every day, or sloooooowwwwww for quality every day, or max effort lift every day. Sometimes there just need to be those 75% effort days. If you're feeling the juice today, then take the run fast.


NEW TO CROSSFIT VERSION: make sure to go from the hang position on the cleans, otherwise as rx'd. Cut the run if your cadence slows down too much (180/m is a general cutoff)


PRACTICE SCALE: as is, or lighten up the cleans to an empty bar and double the reps


TRAINING SCALE: as is


INJURY SCALE: pick one monosctuctural movement you can do (run/bike/row) and one movement that you can use to practice the technique on. Go for an AMRAP in 20.


GENERAL FEAR LEVEL: 7

Comment URL copied!
Chris Sinagoga
December 17th, 2019 at 1:29 am

Ate my dang comment!

Comment URL copied!