CrossFit | 200402
Thursday

200402

Workout of the Day

72

21-18-15-12-9-6-3 reps for time of:

Triple-unders
GHD sit-ups
Deadlifts

♀ 125-lb. deadlifts
♂ 185-lb. deadlifts

Share your at-home modifications and times in comments. | Compare to 160427.

Comments on 200402

81 Comments

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Manchild Manchild
August 8th, 2020 at 4:39 pm
Commented on: 200402

subbed:

push-ups

KTEs

deadlifts, 135#


19:39

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Kury Akin
August 5th, 2020 at 1:09 pm
Commented on: 200402

12:28. DU, sit up with 9kg, DL@75kg. I should have done a more taxing sub for GHD and triples or more reps. DLs could have been lighter but I let them bounce a little.

After watching QiHui Xing and copying his form I got my first triple and continued practicing.

(edited)
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Giuseppe Petrillo
April 25th, 2020 at 10:03 am
Commented on: 200402

21:14

triple attempts

sit ups

dl 63kg

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Jeff Chalfant
April 23rd, 2020 at 8:37 pm
Commented on: 200402

15:38 with double the reps of double unders as fast as possible on the tempo. Had to switch ropes after round 1 because one side of my rope stopped rotating cause the rope to shorten after 2 double unders. That was frustrating and certainly took minutes off my time when combined with a shoe re-tie also.

Next time can be faster for sure. Did all the deadlifts in 2 sets so I didn’t redline but caught my breath as usual on ghds until the last few rounds.


41/188/69”

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Cy Azizi
April 19th, 2020 at 4:01 pm
Commented on: 200402

50:25. Doubleunder attempts

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Dan Kremer
April 11th, 2020 at 4:18 pm
Commented on: 200402

DU

Ab Mat Sit Ups

19:04

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Christian Simpson
April 10th, 2020 at 2:38 pm
Commented on: 200402

Sc TU to 3x SU, abmat situps, Rx DL

16:18

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Morgan Greene
April 9th, 2020 at 5:02 pm
Commented on: 200402

practiced triple unders but did predominantly double unders during the workout to preserve time intensity


subbed abmat situp

13:25

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Tim Hambidge
April 8th, 2020 at 10:13 pm
Commented on: 200402

20:24 double unders 125#

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Jeffrey Howard
April 7th, 2020 at 11:57 pm
Commented on: 200402

25:15 - Rx


It took a little longer to find my rythem for the triple unders then I would have liked. Clearly I don't and didn't practice them enough.

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Ralph Keeley
April 7th, 2020 at 8:15 pm
Commented on: 200402

M/34/6'/175#


7-6-5-4-3-2-1

Triple-unders


21-18-15-12-9-6-3

GHD sit-ups

Deadlifts 185-lb.


15:06; humbled.

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Nate Gordon
April 7th, 2020 at 5:57 pm
Commented on: 200402

subbed double unders

17:32

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Clark Perez
April 7th, 2020 at 1:27 pm
Commented on: 200402

Tripled the single unders.

Everything else was RX

12'29"

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Park Hyunwook
April 7th, 2020 at 8:50 am
Commented on: 200402

200407/48/86

Triple under->double under

155#

13'53"

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Courtney Guthrie
April 5th, 2020 at 9:36 pm
Commented on: 200402

8:27 s

double unders

ab mat sit ups

95# DL


I tripped on my first set of DUs twice. Other than that unbroken everything.

Tried to push the pace of DL.

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Greg Glassman
April 5th, 2020 at 1:57 pm
Commented on: Elements of Science: Observations & Measurements

An observation is a registration of the real world on a sense or sensing equipment. The capture of observations on a standard scale is measurement, and in the singular instance creates a fact. Mapping a fact to a future fact is a forecast of a measurement constituting a prediction – an unmaterialized effect.


A representation of a real world cause and effect relationship expressed in natural language, logic, or mathematics is a model. There are four grades, or qualities, of modelconjectures, hypothesis, theories, and laws.


A conjecture is a consistent cause and effect relationship, such as a ranking or heritage, direct or by analogy to another domain. A hypothesis is a conjecture based on all existing data in its domain making a non-trivial prediction. A theory is a hypothesis making a significant, i.e., non-trivial, validated prediction. A law is a theory for which all explicit and implicit predictions have been validated.


Science discovers facts and not models. Models are the containers of science. The power in science is valid prediction. A theory finds validation from the empirical evidence and statistics for it having better-than-chance predictive value.

(edited)
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Nigel Swadel
April 5th, 2020 at 2:22 am
Commented on: 200402

M/36/6”/86kg

18:30

Used 60kg and did 29-25-21-17-13-8-4 reps for deadlifts.

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Erica McLean
April 4th, 2020 at 4:25 pm
Commented on: 200402

19:50 😬

Subbed for double unders and 1 min planks for each set of sit ups. 125 lbs.

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Rachel Moore
April 4th, 2020 at 2:39 pm
Commented on: 200402

Did single jumps and doubled the number, 55 lb deadlifts

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Troy Bruun
April 3rd, 2020 at 10:50 pm
Commented on: 200402

10:28

DUs

GHD Sit-ups

DL (125lb)

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Adrienne Kahrs
April 3rd, 2020 at 8:51 pm
Commented on: 200402

My GRIT adaptive crew is tackling this one on Monday!


For in-person classes, we'll do:

Battle ropes

Ab mat sit-ups / Seated back extensions

Deadlifts


Teleclasses will do:

Jumping jacks / Seated jacks

Sit-ups / Seated back extensions

Superman rocks / Side touches


* As always, shout out to Bryan and Juan for that Bodyweight WOD version! I wouldn't have thought of the superman rocks, and I know a few people are going to love those.

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Russ Scarce
April 3rd, 2020 at 7:30 pm
Commented on: Registration for Support Your Local Box Fundraiser Now Open

Any idea when the workout will be posted? Website says "12:00PM PT

THX

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Jon Wilson
April 3rd, 2020 at 7:10 pm
Commented on: 200402

Double unders

135 lb


10:42

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Tracy Hilton
April 3rd, 2020 at 5:18 pm
Commented on: Registration for Support Your Local Box Fundraiser Now Open

When will the workout be posted???

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Myles Lance
April 3rd, 2020 at 3:51 pm
Commented on: 200402

1:01:27

Triple unders/good attempts

abmat sit-ups

1.5 lb kettlebell swings

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Mike Bellew
April 3rd, 2020 at 3:20 pm
Commented on: 200402

New to CrossFit so just starting the WODs on the website

Single unders (x2 reps)

Straight leg sit ups

Deadlifts with 35lb. DB

13:46

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Greg Fairbanks
April 3rd, 2020 at 2:38 pm
Commented on: 200402

Alt SU-DU (2x total jumps than rep scheme

Ab mat situps

DL 135#


20 min cap, finished round of 9’s

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Evan Saber
April 3rd, 2020 at 2:19 pm
Commented on: 200402

19:15 RX

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Lucie Hobart
April 3rd, 2020 at 12:44 pm
Commented on: 200402

At Home:

single undes x 3

weighted sit-ups

db dls - 25#

time: 11:06

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Andrew Jeffery
April 3rd, 2020 at 8:17 am
Commented on: 200402

The Gym Life April 2, 2020

https://youtu.be/mySQnWnHjSo

This mornings workout started off with a 1km run to warm up followed by a modified CrossFit WOD for April 2, 2020.

Today was 21-18-15-12-9-6-3 of:

Single under skipping rope (RX was triple unders but I'm not able to do double unders yet)

Declined bench Sit-ups (RX was GHD sit-ups)

135lbs Deadlifts (RX was 125lbs deadlifts)

This workout took me 12:54 to complete.

The channel now has 36 Subscribers and I couldn't be more happy!!

We are looking for the magic number of 1000 so please take a moment to Subscribe to out channel.

Thank you!

Until the next one, keep Living the Northern Life!

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Jim McCary
April 3rd, 2020 at 6:03 am
Commented on: 200402

34:15


  • added 400 meter run after each round (too much time indoors lately)
  • GHD to just below parallel
  • double unders
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Jarrett Black
April 3rd, 2020 at 4:02 am
Commented on: Registration for Support Your Local Box Fundraiser Now Open

I am having the same issue that I can't go back and edit.

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Byron Hills
April 3rd, 2020 at 2:32 am
Commented on: 200402

21:12

scaled DL’s to 160#

GHD sit-ups to parallel

DU’s rather than triples

had to break first few sets of DL’s into 2-3 sets

(edited)
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Jose Gonzalez
April 3rd, 2020 at 1:24 am
Commented on: 200402

Tuck jumps (as suggested by Eric O’Connor, on this thread)

V-ups (Army PRT exercise)

Dumbbell deadlifts (30lbs each)


16:09

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Steven Thunander
April 3rd, 2020 at 1:07 am
Commented on: 200402

Globo/Home scale: Sorry for being really late. For home goers, if you don't have a rope do really high tuck jumps, otherwise scale to a difficult scale (Proficient at SU, do DU. Proficient at DU, try TU.). GHD situps can be subbed on a roman chair, or do weighted abmat situps. For deadlifts, sub odd object or dumbbell/kettlebell deadlifts, or tire flips. Bodyweight sub superman 3 second holds.

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Jade Teasdale
April 2nd, 2020 at 11:40 pm
Commented on: 200402

DU instead of Triples. I need to work on both some more! 🤣

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Jade Teasdale
April 2nd, 2020 at 11:39 pm
Commented on: 200402

23 minutes

21-18-15-12-9-6-3 (125# DL)

body was sore... so I scaled back the intensity & focused on form

strict T2B instead of GHD SU.

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Jacob Cram
April 2nd, 2020 at 11:28 pm
Commented on: 200402

12:52. double unders, the rest rx.

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Shane Azizi
April 2nd, 2020 at 10:34 pm
Commented on: 200402

19:36 with double unders

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Shaun Stapleton
April 2nd, 2020 at 10:03 pm
Commented on: 200402

DU’s

Abmat sit ups

deadlifts 185


10:05

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Kimberly Wilson
April 2nd, 2020 at 9:43 pm
Commented on: 200402

F/34/5’7”/145#

12:50 scaled

double unders x2 rx reps

straight leg sit ups

sumo dl w/ 70# kb


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Stacey Thompkins
April 2nd, 2020 at 9:41 pm
Commented on: 200402

M/45/6'2"/185#


42-36-30-24-18-12-6

DU's

21-18-15-12-9-6-3

GHD's

155# DL's

13:28...much slower than last time because I did the round of 24/12/12 twice...you big dummy lol

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Tripp Starling
April 2nd, 2020 at 9:34 pm
Commented on: 200402

Scaled to double unders, abmat sit-ups and 155# deadlifts

11:43


Jackie

single undersx2

abmat

95#

13:16

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Coastie Nick
April 2nd, 2020 at 9:02 pm
Commented on: 200402

Scaled to DUs

8:19


Same format last time: 12:56

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Steve Ciccalone
April 2nd, 2020 at 8:43 pm
Commented on: 200402

Single unders 3x

Sit-ups feet locked to couch 2x

Deadlifts with 40# dumbbells 1.5x


15:45

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Steven Odom
April 2nd, 2020 at 8:03 pm
Commented on: 200402

Sub’d

weighted (~1lb) DU’s x1.5

feet lock ball GHD (style) sit-ups x1.5

deadlifts as Rx’ed)

=13:02


I had to jump rope outside and the wind is blowing hard, therefore I used the weighted rope. Will do this WOD as Rx’ed on a calm day next week.

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Charlie Pokorny
April 2nd, 2020 at 7:55 pm
Commented on: 200402

TU sub/scale to cal airdyne bike (calf-strain still healing)

17:34

m/51/5'11"/200#

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Mike Morita
April 2nd, 2020 at 6:40 pm
Commented on: Registration for Support Your Local Box Fundraiser Now Open

Same Issue.

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Chris Meldrum
April 2nd, 2020 at 6:07 pm
Commented on: 200402

Subbed pull-ups for triple-unders. Did straight-leg deadlifts. 15:30.


Pull-ups and SLDL mostly in two sets until round of 9.  GHDs slow and steady, a few breaks in longer rounds. Doc wants no weighting in flexion for right knee, so this was a trial to see if SLDL would be okay. Nice to get some intensity with this one - pull-ups really did the trick.


47m/5'10"/180

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Chris Meldrum
May 7th, 2020 at 5:47 pm

Re-did this and subbed double-unders for TUs, 10:25.


All about the deadlifts; tried to go unbroken on them but broke the round of 18 (mental weakness).  Think I only had 1 slip up in DUs.  Tough one,

but fun.

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Nicole Deaver
April 2nd, 2020 at 5:35 pm
Commented on: 200402

14:34

21-18-15-12-9-6-3

30 sec DU attempts then 2x SU

10# straight leg sit-ups

Deadlifts RX (125#)

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Erik Dresner
April 2nd, 2020 at 5:05 pm
Commented on: 200402

Garage wod:


21-18-15-12-9-6-3

Row Cal

Weighted Sit Up 53#

KB Swing 53#


14:13


I went on a 6.5 mile walk last week that left some gnarly blisters on the bottom of my feet near the toes, so not feeling jump rope today.

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Juan Carlos Alvarez
April 2nd, 2020 at 4:56 pm
Commented on: 200402

Scaled

21-18-15-12-9-6-3

DUs

Sit-ups

Deadlifts 155lbs

11:20

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Benjamin Gensic
April 2nd, 2020 at 4:55 pm
Commented on: Registration for Support Your Local Box Fundraiser Now Open

The registration won't let me go back and edit the amount that I would like to donate. This could result in loss of funds raised for boxes, or people deciding not to participate if they put too high of an amount in and can't go back and fix it. Please help! I've heard of this problem with others registering also...

(edited)
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Kate Smith
April 2nd, 2020 at 5:46 pm

I am having the same issue!

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Johnathan Haynes
April 2nd, 2020 at 11:41 pm

Benjamin and Kate, if you reach out to support@crossfitgames.com, they can assist you with the adjustment.

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Charles Meyers
April 2nd, 2020 at 4:19 pm
Commented on: 200402

Option 2

15:59

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Brandon Myers
April 2nd, 2020 at 3:25 pm
Commented on: 200402

9:57


18,15,12,9,6,3

subbed plate hop ups for jump rope (2x the rep)

deadlifts @ 95lbs

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Steve Day
April 2nd, 2020 at 3:24 pm
Commented on: 200402

Scaled to Double Unders

17:00

Probably should have scaled the deadlifts. I broke up the first 4 rounds into 2 sets each.

DU & GHDs were unbroken

Also had to walk outside to do DU each round.


Practiced triples - was able to get singles but can't string them together. Improvement from the last time I attempted triples and was unsuccessful. But I got a new speed rope too. Old one was was a slow leather rope.

(edited)
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John Rossetti
April 2nd, 2020 at 2:33 pm
Commented on: 200402

55 YOM 5’6” 209


scaled


21-18-15-12-9-6-3 reps for time of:

single unders X3

Modified GHD sit-ups

Deadlifts X145


21:04

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Jim Rix
April 2nd, 2020 at 2:21 pm
Commented on: 200402

Jump and tucks and 165# deadlifts

15:53

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Jobst Olschewski
April 2nd, 2020 at 2:19 pm
Commented on: 200402

I love Eric’s scaling for the triple under. I modified it for a task instead of a time: Every round x triple under attempts (instead of practicing for x time). In my case I went for 7-6-5-4-3-2-1 attempts, each attempt being 3 double unders followed by the triple under attempt). For my ability level (struggling to get 1 triple under consistently) I think this would be similar to the intended stimulus (with a slight bias towards practice vs conditioning).

Whoever struggles with double unders could do the same with 3 single jumps plus 1 double under attempt for 7-6-5-4-3-2-1 reps (if one double under is the challenge).


Sit ups were without GHD and Deadlifts slightly lighter due to equipment limitations.


This resulted in about 27 minutes of practice under metabolic demand. And the most triple unders I have gotten in a single session, yet. Double thumbs up for this great challenge!

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Tom Cuff
April 2nd, 2020 at 2:17 pm
Commented on: 200402

10:53 scaled.

21-18-15-12-9-6-3

High bounce DU + 1 TU attempt

Sit ups

Box Jumps

Dumbbell deadlift, 50#


Was debating on box jumps or RKB swings with the DB for the hip extension, but opted not to add in more weighted hinging. If I had to go back, I think I would change it to 1 arm suitecase deadlift with 21-18-..etc per side. Hamstrings could have taken the extra volume with the lighter load, as I think I came in a little too quick with the time.


Great workout, I’m looking forward to hitting mainsite for a bit at home.

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Mike Andridge
April 2nd, 2020 at 2:12 pm
Commented on: 200402

Scaled to

42/36/30/24/18/12/6 DU

Du's unbroken except for set of 36 with about 6 misses:(

21/18/15/12/9/6/3

ghd to parallel

DL @ 135#

19:03

m/50/175


compare to was

21/18/15/12/9/6/3

du/ghd parallel/dl @ 155

13:01

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Michael Arko
April 2nd, 2020 at 1:57 pm
Commented on: 200402

2Us (not 3U) + scaled to 135lbs DLs

12:56

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Randy Crooker
April 2nd, 2020 at 1:43 pm
Commented on: 200402

11:35

scaled to:

single unders x 2

dumbbell sit-ups w/20lb DB

155lb deadlifts

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Eric O'Connor
April 2nd, 2020 at 1:27 pm
Commented on: 200402

Here are some thoughts on this one, have fun!


Triple-Unders: I think nearly everyone will need to scale this movement. I will treat this as a time to practice a jump rope skill that is challenging for an individuals current capacity. For those that can easily perform double-unders, they will attempt triple-unders for 30-45 seconds each round. For those that have a hard time performing double-unders, I will have practice double-unders for 30-45 seconds each round, if they cannot achieve the desired reps under the 30-45 second timeframe. For those that are new or struggle with jumping rope, I will have them complete single unders and likely double or triple the reps based on their capacity.


GHD Sit-ups- The volume of this is moderate and reasonable when arranged in this format. As a general guideline, experienced athletes can attempt this movement as prescribed, if they are confident that they will be able to handle the volume and they have had recent exposure to the movement. For experienced athletes that have not had recent exposure to the movement, I recommend performing a mix of full range of motion GHD sit-ups and partial range of motion GHD sit-ups. This could be achieved by performing half of the reps to full range of motion and the other half to a range of motion where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes.


Deadlift: The load is moderate, but I expect the movement combination as well as the overall volume to make these harder than I initially anticipated. I recommend using loads that allow for no more than 1 short break on any round. If an athlete cannot achieve the appropriate set-up position, elevate the load, on any surface, to a position where they can establish a sound set-up position. 


Equipment Limitations- The triple under and GHD sit-ups are relatively easy to modify and still achieve the stimulus, the deadlift will be the tricky one to modify but there are plenty of options. 


Triple-unders: If you have a rope available use one of the substitutions mentioned above. If you don’t have a rope my first recommendation will be a 12-16” stick jump with my second recommendation being a tuck jump. 


GHD Sit-ups: Today I’m going to try to do a different variation than I typically recommend for a GHD sit-up substitution. I typically recommend performing a straight leg sit-up with the athletes touching the toes at the finish position of the movement and increasing the reps slightly. Today, I’m going to do a weighted sit-up and keep the reps the same. Consider any 10-20lb object being held in front the shoulders or behind the head for increased difficulty. No rep adjustments will need to be done with the modification. 


Deadlift: If you have dumbbells, use them and tweak the reps accordingly based on the load that you have. If you do not have dumbbells get a 40-50lb load backpack, bag of dog food, etc and sumo deadlift it and increase the reps. I have been having a lot of fun with bag/backpack variations of the movements over the last couple of weeks and they can still give you an effective workout. If you have some heavyish containers that can be deadlifted similar to dumbbells, you can perform those as well. If you absolutely have nothing to lift, you can perform arch ups @ 2x the reps or a single leg glute bridge where each leg does the designated reps each round (21 left, 21 right, etc.). 

A possible workout option could be:


21-18-15-12-9-6-3

Stick jumps (16”)

Weighted sit-up holding a 10-20lbs household object behind the head

Bag deadlifts (40lbs) @ 2x the reps

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Jose Gonzalez
April 3rd, 2020 at 1:26 am

Thanks for looking out for the community. The tuck jumps were challenging.

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Benjamin Reed
April 4th, 2020 at 11:13 am

Really appreciate these breakdowns for the community

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John Clarke
April 2nd, 2020 at 12:09 pm
Commented on: 200402

New garage box version:


DUs

Hollow Rock

Deadlift


19:30 - 185lbs


Doubles completely fell apart after 21. The rest consisted of hesitant attempts, anticipating the lash, untied shoelaces, tangled rope, yelling obscenities.


Afterwards tried again and knocked out a dozen. Could be just getting used to the new garage box, could be a new rope and haven't done doubles in a metcon for some time, I don't know. Lesson of the Day (LOD?): Doubles aren't like riding a bike.

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Tom Cuff
April 2nd, 2020 at 1:18 pm

lol great use of rest time

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Claire Fiddian-Green
April 2nd, 2020 at 11:56 am
Commented on: 200402

18:27

Rx GHD sit-ups and 125# deadlifts

Combination of double unders and single unders

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Viktor Wachtler
April 2nd, 2020 at 7:13 am
Commented on: 200402

Subbed, scaled:

Double-unders

Ab-wheel roll-outs

Double 24kg kettlebell swings (first set of 21 was dead swings, but I realised that it is more dangerous than Covid19, so switched to regular swings)

17:36

43/1.78m/77kg

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Felix Seraphin
April 2nd, 2020 at 4:38 am
Commented on: 200402

Double under and the rest was RX:))

14:30

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QiHui Xing
April 2nd, 2020 at 3:07 am
Commented on: 200402
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Chris Sinagoga
April 2nd, 2020 at 2:47 am
Commented on: 200402

Champions Club Scaling Notes


RANT

Okay since a lot of things are thrown off with regular workouts, I'm gonna change the scaling notes a bit. I anticipate me doing as such will immediately bring the world back to stability. You can thank me in the form of a pinky promise College Football will resume as usual in the fall.


PURPOSE

Lots of reps with 3 movements that need practice, but still allowing for some intensity.


MAIN DECISION

Do I want to scale this thing to get that workout feel or do I want mimic the skills as closely as I can?


WHAT ABOUT THE REP SCHEME

The volume is low, which means there is some weight/difficulty required. The GHD puts a lot of weight on your spine, deadlifts do the same, and double unders in this rep scheme would give much less of an effect than triple unders for experienced CrossFitters. The reps get lower, which is necessary for high intensity if weight/difficulty is a factor. It also follows a pattern that could be a little confusing if you had to deviate for one of the movements.


WHAT ABOUT THE MOVEMENTS

Jumping - higher than usual with an extra touch of accuracy

Midline stability - especially while taking the hips

Squatting - especially emphasizing the midline stability portion of it


LEARNING HOW TO COOK

Pick any one movement you can do from each of the categories listed above and see if you can make a rep scheme/time scheme that fits your purpose.


I DON'T WANT TO COOK, JUST GIVE ME FOOD

AMRAP in 15 minutes of:

10 jump-and-touch to a high target

:20-sec L-sit

30 squats holding something out in front of you


GENERAL FEAR LEVEL: 5

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Juan Acevedo
April 2nd, 2020 at 1:22 am
Commented on: 200402

For those at home:


DUMBBELL WOD

21-18-15-12-9-6-3 reps for time of:

Triple-unders

Dumbbell Sit-ups

Single Leg DB Deadlifts on Right Leg

Single Leg DB Deadlifts on Left Leg


BODYWEIGHT WOD

27-21-18-15-12-9-6-3 reps for time of:

Triple-unders

Sit-ups

Superman Rocks (reps x 2)


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David Swicegood
April 5th, 2020 at 3:22 pm

BODYWEIGHT WOD

27-21-18-15-12-9-6-3 reps for time of:

Triple-unders

Sit-ups

Superman Rocks (reps x 2)


14:15

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Juan Acevedo
April 2nd, 2020 at 1:21 am
Commented on: 200402


INTENDED STIMULUS

.

Oh, man! This is one hell of a triplet: triple unders, light deadlifts, a manageable dose of GHD's, all in a descending rep scheme. You will breathe fire, and your core will get a fantastic pump. This is a medium effort 12-15 minutes, that will make you feel fit AF. Let's start with the most striking thing, the triple unders. The stimulus here is not to spend five minutes each round trying to get reps. Conditioning pieces are not the right context to practice new skills. You would not -or at least you should not- try to learn how to snatch by doing Isabel at 135-lb. Spend 10-15 minutes after your warm-up practicing triple-unders (or doubles), and if you can consistently get 3+ triples, then go for triples. If not, avoid the triples, go to doubles and let this workout be a reminder to make some space in your training to learn them. The GHD total volume today is not very high. If you have been working on GHD sit-ups and never have done the numbers RX, today is a good day to try it. However, modify the reps to something you could potentially do unbroken, or with at most one break on the big initial sets. The logic for the deadlifts is the same. The load is meant to be light for you. Pick a weight you think you could cycle unbroken for the whole workout, even if in a smart strategy, you might decide to break the first few sets to preserve your back. Today is all about getting after it and celebrating your fitness. Every time you pick that barbell today, repeat o yourself: I AM FIT AF.


▶ OPTION 1

18-15-12-9-6-3 reps for time of:

Triple-unders

GHD sit-ups

Deadlifts


♀ 125-lb. deadlifts

♂ 185-lb. deadlifts


▶ OPTION 2

21-18-15-12-9-6-3 reps for time of:

Double-unders

AbMat sit-ups

Deadlifts


♀ 105-lb. deadlifts

♂ 155-lb. deadlifts


▶ OPTION 3

18-15-12-9-6-3 reps for time of:

Single-unders (x2 reps)

AbMat sit-ups

Deadlifts


♀ 95-lb. deadlifts

♂ 135-lb. deadlifts


▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Comment URL copied!
Prue Mackenzie
April 2nd, 2020 at 12:35 am
Commented on: Elements of Science: Observations & Measurements

Yes! Looking forward to reading the rest in this series! Thank you

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Bryan Rosen
April 2nd, 2020 at 12:26 am
Commented on: 200402

GENERAL WARM-UP


3 rounds for 30-seconds of:

Bunny hops

Bird-dogs (slow and controlled)

High knees

Kettlebell swings (with a light kettlebell)


SPECIFIC WARM-UP


Triple-unders


40 single-unders

5 sets of 3 single-unders + 1 double-under

3 sets of 5-10 double-unders

3 sets of 3-5 triple-unders (or attempts)


GHD sit-ups


10 straight-leg sit-ups

10 medicine-ball good mornings

10 medicine-ball sit-ups

10 GHD sit-ups to parallel

3-5 GHD sit-ups


Deadlift

5 reps of a 3 position deadlift with an emtpy barbell:

Full deadlift. Then pause on the descent at:

Thigh

Knee

Below Knee


10 deadlift reps with a pair of light bumper plates


Build-up

Perform 3 sets of 3 deadlift reps, increasing in load with each set. After each set do 1-3 triple-unders and GHD sit-ups.

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