CrossFit | 191229
Sunday

191229

Workout of the Day

45

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows
20 single-leg squats, alternating
30-foot handstand walk

Post rounds completed to comments. | Compare to 160502.

The Strict Knees-to-Elbows

2
k2e
Watch

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Comments on 191229

49 Comments

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Kury Akin
April 15th, 2020 at 12:55 pm
Commented on: 191229

6+10 with rings, pistols holding raised foot, and 30 facing wall shoulder taps.

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Clint Michael
February 19th, 2020 at 1:44 pm
Commented on: 191229

3 rounds plus 15 reps

subbed 30 hand lifts while in handstand position

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Nate Gordon
February 16th, 2020 at 3:23 pm
Commented on: 191229

scaled to ring assist single leg squats and shoulder taps x 30

7 rounds + 16 reps

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Jeff Chalfant
January 20th, 2020 at 3:34 pm
Commented on: 191229

5 rounds plus 15reps rx’d. Mostly cardio as usual. No problem doing unbroken strict KTe

but pistols gassed me. All hs walks in unbroken sets of 10’ since I was in my garage and caught my breath a bit before each one.


190/40/69”

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Cy Azizi
January 11th, 2020 at 6:29 pm
Commented on: 191229

3 + 10 knees to elbows

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Nathaniel Robichaud
January 9th, 2020 at 8:31 pm
Commented on: 191229

6 rounds

Assisted pistols

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Morgan Greene
January 9th, 2020 at 5:53 pm
Commented on: 191229

Subbed Hand release pushups for HS walk: 6 rds

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Coastie Nick
January 8th, 2020 at 9:05 pm
Commented on: 191229

Heel on 2” plate for pistols.


4 rds + 12 reps

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Eric Son
January 2nd, 2020 at 5:36 am
Commented on: 191229


https://youtu.be/L1XUDAqVSHM


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Alex Pham
January 1st, 2020 at 10:29 pm
Commented on: 191229

4 + 30 reps

Vertical pole assisted pistols

Shoulder taps

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Jeffrey Howard
December 31st, 2019 at 8:36 pm
Commented on: 191229

8+30 - Rx

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Jade Teasdale
December 31st, 2019 at 1:21 am
Commented on: 191229

Went for a run! Did this workout & then did the back sq. workout & then, went for another run!

6 rounds + 20 reps! After the time cap. got me, I finished the round I was on!

SLIPS ✅ Back Sq. 7 sets of 5 w/ a pause at the bottom!

(45,55,65,75,115,115,115)

no rack! random assortment of plates! Run in total was about 3 miles!

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Jade Teasdale
January 2nd, 2020 at 12:21 am

6 rounds +20 RX HSW were unbroken! 15’ turn & 15’ back!

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Christian Simpson
December 30th, 2019 at 11:12 pm
Commented on: 191229

Scaled pistols to 19" bench, attempted HS walk x3 and with all fails did HS walk up facing wall


4 rounds + 10/14/-

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Antonio Larco
December 30th, 2019 at 10:38 pm
Commented on: 191229

5+21 Rx

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Troy Bruun
December 30th, 2019 at 6:04 pm
Commented on: 191229

7rds + 55reps

10 knee to elbow

20 alt. Foot on Achilles Sqt

30 hs shoulder taps with feet on box

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Hendrik Bünzen
December 30th, 2019 at 2:56 pm
Commented on: 191229

2+22 rx’d

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Giuseppe Petrillo
December 30th, 2019 at 12:16 pm
Commented on: 191229

8 rounds + 34 reps rx’d

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Ben Hosking
December 30th, 2019 at 11:20 am
Commented on: 191229

Did it. Home variations. Good wod.


33/m/5’11”/105kg

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Hank McKibban
December 30th, 2019 at 6:27 am
Commented on: 191229

4rds+14 (30’ wall walks)

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Daniel Orozco
December 30th, 2019 at 2:20 am
Commented on: 191229

Replaced the handstand walkss with 3 wall walks

5 rounds plus 10 K2E

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Derek Payne
December 30th, 2019 at 1:46 am
Commented on: 191229

5 rds + 10 K2E + 20 pistols + 10ft HSW

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Jim Rix
December 29th, 2019 at 11:54 pm
Commented on: 191229

21-15-9

Toes-to-bar

kb swings, 53#

box jumps, 24”

9:38

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Michael Bishop
December 29th, 2019 at 11:37 pm
Commented on: 191229

Scaled to pistols on 12 inch box and handstand hand lifts for handstand walks


6 rounds + 17


Better than my 2014 effort

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Jacob Cram
December 29th, 2019 at 11:34 pm
Commented on: 191229

7 rds. K2E on the rings (no pull up bar), pistols to 17" bench (parallel), handstand march against the wall for 30 "steps"

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Steven Odom
December 29th, 2019 at 10:38 pm
Commented on: 191229

Had to use a hotel gym, and shared the pull-up bar. When waiting my turn (which happened 3 times) I held front and back planks.


Total= 7 rounds+ 20 reps

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Shaun Stapleton
December 29th, 2019 at 10:30 pm
Commented on: 191229

35/195/5’9/M


Rx 4+30

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Steven Thunander
December 29th, 2019 at 9:42 pm
Commented on: 191229

Globo scale: if you do not have a pullup bar do controlled v ups. For pistols, sub deep box or weighted bench step ups if you can't fast cycle them, or do band assisted pistols. For HS walks, lower the distance or sub 6 wall walks per round.

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Steven Thunander
December 29th, 2019 at 10:17 pm

Other options for the HS Walk include 2x distance bear crawls. Another Pistol sub is weighted walking lunges (if stuck in Planet Fitness or a similar gym)

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Charlie Pokorny
December 29th, 2019 at 9:12 pm
Commented on: 191229

6 rounds + 10 SKTE, 20 SLS and 5-ft HSW

m/51/5'11"/200#

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Charlie Pokorny
December 29th, 2019 at 9:14 pm

Compare to 160502: 6 rounds + 30 reps scaled with 30 shoulder taps for HSW. Aside from being able to do the HSW, just a tiny bit better.

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Katherine Booth
December 29th, 2019 at 8:05 pm
Commented on: 191229

4 RX

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Tripp Starling
December 29th, 2019 at 7:25 pm
Commented on: 191229

Rx - 5 rounds + 12 reps

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Steve Day
December 29th, 2019 at 7:01 pm
Commented on: 191229

Scaled:

10 Strict K2E

20 pistols (assisted w/rings)

3 wall walks


8 rounds + 11 reps

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Nicole Gordon
December 29th, 2019 at 6:35 pm
Commented on: 191229

6+23

Did Bulgarian split squats holding 15-lb KB/hand instead of pistols.

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Shane Azizi
December 29th, 2019 at 5:19 pm
Commented on: 191229

1 round + 10 single leg squats Rx

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Dave DeCoste
December 29th, 2019 at 5:04 pm
Commented on: 191229

6 rounds + 27 reps

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Nicole Deaver
December 29th, 2019 at 4:25 pm
Commented on: 191229

7 Rds + 5 K2E


AMRAP 20mins

10 K2E

20 pistols, alternating legs

3 wall walks w/ 4 shoulder taps


Pistols are getting better but still not deep enough

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Christopher Voght
December 29th, 2019 at 4:25 pm
Commented on: 191229

7+23

15’ hand stand walls x 2

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Kevin Marshall
December 29th, 2019 at 3:40 pm
Commented on: 191229

Rx 6+10

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Claire Fiddian-Green
December 29th, 2019 at 3:05 pm
Commented on: 191229

5 rounds + 10 K2E + 4 pistols.

Rx pistols, strict K2E that turned into strict K2 armpits, scaled HS walk to 3 wall walks.

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Michael Arko
December 29th, 2019 at 1:38 pm
Commented on: 191229

10 K2E

20 1LS down to 12” box (sit)

30 shoulder taps (wall-facing)


7rds + 3 K2E

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Bryan Rosen
December 29th, 2019 at 1:09 pm
Commented on: 191229

Warm-up for 191229:


2 rounds of:

50-ft bear crawl

50-ft crab walk

50-ft duck walk

10 hip extensions on a GHD

10 push-ups to a side plank


SPECIFIC WARM-UP


Strict knees-to-elbows

5 hanging knee raises

5 knees-to-armpits

5 knees-to-elbows

*All steps can be scaled to lying on the ground and holding onto the rig.


Single-leg squat

Perform 5 reps of each, per leg:

Reverse lunge

Reverse lunge with back foot off the ground (*scaling option)

Assisted single-leg squat holding onto rings

Single-leg squat


Handstand walk

3 wall walks (*scaling option)

2 sets of 1 wall walk + 10 shoulder taps

5 reps of “falling” (or walking) into the wall

5 attempts at handstand walking


Practice round:

1 strict knees-to-elbows

2 single-leg squats

6-ft handstand walk

Comment URL copied!
Ferdinand Rosenberg
December 29th, 2019 at 8:39 am
Commented on: The Strict Knees-to-Elbows

Anyone have some info on the bent elbows vs. straight elbows? Pros, cons or do both?

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Juan Acevedo
December 29th, 2019 at 11:52 pm

Try to keep the arms as straight as possible. This would be harder but it will engage the muscles of the back more than the muscles of the arms. A small amount of elbow flexion will most probably happen regardless.

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Chris Sinagoga
December 29th, 2019 at 5:25 am
Commented on: 191229

Champions Club Scaling Notes


RANT

the thing that should jump out to you is the single-leg squats. the positional demand on those usually means they need to be done slow, and considering there are a ton of reps per round means you'll have to make some decisions about what you want to prioritize. in my opinion, technique would be the focus today over intensity.


PURPOSE

a long time to practice three movements we probably don't practice enough of


NEW TO CROSSFIT VERSION

sub lunges for single-leg squats, sub :30 handstand hold for hs walk. Practice pistol and hs walk progressions in warmup


TRAINING SCALE

cut the pistols to 10 reps and the handstand walk to 2 attempts to give a better cardio response. or keep the number the same but do lunges instead.


PRACTICE SCALE

as is, just maybe extend the time domain if you didn't get enough practice in the 20 minutes. also, i still might cut the single-leg squats down to 10 per round and go slower for most people.


INJURY SCALE

Pick a single-sided movement and one slow movement and one static hold. Go at the three for 25-30 minutes at a slower pace than usual.


WARMUP

Lunge

Jump rope

Pull-up

[insert thing you suck at]

[insert thing you suck at]


GENERAL FEAR LEVEL: 4

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QiHui Xing
December 29th, 2019 at 5:01 am
Commented on: 191229
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Robert Oh
December 29th, 2019 at 2:37 am
Commented on: An Integrated Understanding of the Rapid Metabolic Benefits of a Carbohydrate-Restricted Diet on Hepatic Steatosis in Humans

nice article. Is this the 2018 article? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6706084/ The link in the post does not point to the article. Thanks.

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Olivia Leonard
December 30th, 2019 at 12:32 am

Correct, Robert. The link within the post has been updated.

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