CrossFit | 200511
Monday

200511

Workout of the Day

94

Complete as many rounds as possible in 10 minutes of:

10 box jumps
10 cleans

♀ 24-in. box ♂ 30-in. box

Use a heavy sandbag, ball, or other odd object for the cleans. Post rounds completed to comments.

Finish Position in the SDHP

2
SDHP Finish
Watch

A late April 2020 analysis finds consistent evidence across multiple samples that chronic disease increases COVID-19 risk. The authors propose five possible mechanisms to explain why persons with cardiovascular disease, hypertension, chronic kidney disease, and diabetes experience increased COVID-19 severity.

Read MoreComorbid Chronic Diseases and Acute Organ Injuries Are Strongly Correlated With Disease Severity and Mortality Among COVID-19 Patients

Comments on 200511

101 Comments

Comment thread URL copied!
Manchild Manchild
October 28th, 2020 at 4:01 pm
Commented on: 200511

subbed:

10 dips

10 squat cleans, 45# dbs


3 rounds + 6 dips

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Kury Akin
September 12th, 2020 at 6:08 am
Commented on: 200511

6+4@10kg and 23"

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Giuseppe Petrillo
June 5th, 2020 at 9:43 am
Commented on: 200511

5 rounds + 10 bj


bb 47 kgs

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Jeff Chalfant
June 1st, 2020 at 10:00 pm
Commented on: 200511

5 rounds plus 4 reps with a 70lb. MMA bag ground to shoulder alternating shoulders.

Cardio by the middle and legs by the end...

Feeling the mid-back extensor pump now afterward. 30” box jumps are way easier at 184 than 194!



184/41/69”

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Cy Azizi
May 31st, 2020 at 11:56 pm
Commented on: 200511


(edited)
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Cy Azizi
May 31st, 2020 at 4:14 pm
Commented on: 200511

4 rounds + 6 box jumps 20# Med ball squat

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Luis Beza
May 27th, 2020 at 8:14 am
Commented on: 200511

Box jump record: 116.5cm

Stone clean : 2x5 (50kG)


AMRAP 10´

10 Box jumps (24)

10 D-Ball over shoulder (30kg)


Score: 6R + 18

Comment URL copied!
Blas Raventos
May 25th, 2020 at 11:55 pm
Commented on: 200511

M-35 years


24" box and 24kg kettlebell for cleans. Used Kettlebell as an atlas stone, lifting it without using the handle.


Was 1 rep shy of 7 rounds. 6 rounds and 9 cleans.

Should I do it again I would increase clean speed after 5th round a tad, maybe break into the 7th or get to 8 rounds.

Great workout.

Comment URL copied!
Nate Gordon
May 24th, 2020 at 11:15 pm
Commented on: 200511

5 rounds + 4 reps

80# slam ball

Comment URL copied!
Felix Seraphin
May 20th, 2020 at 4:30 am
Commented on: 200511

6 rounds at home

24 kg KB alternating

squat-tuck jumps to 30”

Comment URL copied!
Katie Cameron
May 18th, 2020 at 11:13 pm
Commented on: 200511

6 rounds

24" box

30 lb Z bar

👍💪

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kevin robinson
May 18th, 2020 at 12:15 am
Commented on: 200511

5 rounds plus 4 reps RX

30” box

40# kb cleans

Comment URL copied!
Nick Ventimiglia
May 17th, 2020 at 6:37 pm
Commented on: 200511

What’s the RX for this ?

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Grant Shymske
May 16th, 2020 at 7:56 pm
Commented on: Course Photos | May 4-10, 2020

This is fantastic! Keep moving forward.

Comment URL copied!
Dan Kremer
May 16th, 2020 at 5:59 pm
Commented on: 200511

135# Cleans


5 rounds plus 3

Comment URL copied!
Matthieu Dubreucq
May 15th, 2020 at 3:26 pm
Commented on: Course Photos | May 4-10, 2020

So cool to see the L1 and Kids course carry on! Great work trainers!

Comment URL copied!
Clay Markle
May 15th, 2020 at 1:25 pm
Commented on: 200511

M/37/169/5"9"


24-in box

Sandbag #75

Rounds 4

(edited)
Comment URL copied!
Mike Scott
May 15th, 2020 at 4:29 am
Commented on: 200511

Did with Lucas as follows: 20 minutes of each of us alternating 30" BJ x 5 (10 total) & 20# med ball squat cleans x 5 (10 total). Finished 2 cleans shy of 15 full rounds.

Comment URL copied!
Ralph Keeley
May 14th, 2020 at 9:01 pm
Commented on: 200511

M/34/6'/175#


10 AMRAP

10 medicine ball cleans with 42-lb. stone

10 box jumps 30"

5 + 15

Comment URL copied!
Jim McCary
May 14th, 2020 at 8:49 pm
Commented on: 200511

6+3


  • 30” box round 1, 24” remaining (realized that 30” was going to very likely end in some sort of injury)
  • Squat cleans with a 34# slam ball
Comment URL copied!
Arianna Porrini
May 14th, 2020 at 5:40 pm
Commented on: 200511

6 rounds at 24in and 14lb medicine ball

7th round 10 Med ball cleans

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Justin Coloma
May 14th, 2020 at 12:50 pm
Commented on: 200511

Warmup: 2 mile run

Jumping to a third step on a cement porch and doing 35 lbs kettlebell cleans


5 rounds + 6 jumps

Comment URL copied!
Victor Dattoli
May 14th, 2020 at 1:55 am
Commented on: 200511

-Kb 20kg , jump over the KB.

-caused medium intensity.

-newborn at home, efficient workout.

-general and inclusive.

-happy with the results.

Comment URL copied!
Richard Foster
May 14th, 2020 at 12:14 am
Commented on: 200511

4 rnds + 9 cleans


26" jump

75lb soil bag cleans


Soil bag was put into a dog bed.

Comment URL copied!
James W Bobo II
May 13th, 2020 at 10:22 pm
Commented on: 200511

5/13/20


M/36/165


10 - 30 inch box jumps

10 - single arm DB cleans (40lbs)


7 rounds

Comment URL copied!
Alex Pham
May 13th, 2020 at 3:19 pm
Commented on: 200511

4 rds

30”

60# vest squat clean

Comment URL copied!
Russell Albrycht
May 13th, 2020 at 1:28 pm
Commented on: 200511

4 rds plus 8 steup, 65# bar and 20" box

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Christian Simpson
May 13th, 2020 at 2:12 am
Commented on: 200511

115# barbell power clean/24" box


5 rounds + 8/-

(edited)
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Steven Thunander
May 13th, 2020 at 12:41 am
Commented on: 200511

Globo/home scale: If you do not have a barbell today use what ever you have. As it appears that it is supposed to be heavy lets go with 105/155lb barbell and the 30/24" box. Dumbbell sub 60/40# db's. However use whatever you have. Box jump sub additional jumps if using a lower box. Bodyweight sub is 10 "knee jumps" (https://www.youtube.com/watch?v=DprA94Mos80) and 10 broad jumps 4/5 feet.

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Matthew Fahrenkopf
May 13th, 2020 at 12:28 am
Commented on: 200511

5 rounds + 10

50 lb. KB for squat cleans

27” box

Comment URL copied!
Gang Zhou
May 12th, 2020 at 11:44 pm
Commented on: 200511

M/32/175cm/92kg

30-in. box

30kg.sandbag

5R+3

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Jessica Biernbaum
May 12th, 2020 at 10:37 pm
Commented on: 200511

Total rounds 5+9 reps


10 step ups to a chair

10 dumbbell cleans @30# (14kg)

Comment URL copied!
Morgan Greene
May 12th, 2020 at 8:40 pm
Commented on: 200511

20# med ball cleans and 10x vertical jumps to bar touch: 8 rds + 10 cleans, 9 jumps in 9th

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Myles Lance
May 12th, 2020 at 4:57 pm
Commented on: 200511

"med ball cleans" with 1.5 pood kettlebell

5 rounds

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Travis Schwartz
May 12th, 2020 at 4:41 pm
Commented on: 200511

rx

6 rounds with a ~45 lb rucksack

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Steve Weis
May 12th, 2020 at 4:12 pm
Commented on: 200511

In: CFWUx3


10 minute AMRAP


10 Box Jumps, 24”

10 Cleans, 55lbs


6 Rounds + 1rep


Out: 2 mile run

Comment URL copied!
Jon Wilson
May 12th, 2020 at 4:06 pm
Commented on: 200511

As rx’d 100lb sandbag


3 rounds

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Michael Mogiel
May 12th, 2020 at 3:33 pm
Commented on: 200511

Male 39

170 cm tall

73 kg weight

4 rds + 15 reps

60 kg barbell power cleans

30 inch box

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Grant Shymske
May 12th, 2020 at 2:05 pm
Commented on: Comorbid Chronic Diseases and Acute Organ Injuries Are Strongly Correlated With Disease Severity and Mortality Among COVID-19 Patients

Not likely to have seen a paper like this posted anywhere else, thank you for leading the way CrossFit.

Comment URL copied!
Jose Gonzalez
May 12th, 2020 at 1:58 pm
Commented on: 200511

5 rounds + 9

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Geoffroy Castelnau
May 12th, 2020 at 7:05 am
Commented on: 200511

7 rds + 1 rep

Subbed/scaled to : 10 bench jumps / 10 dumbbell squat cleans

50cm (20in) bench - 16kg (35lbs) dumbbell

M / 41yo / 176cm / 70kg

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Tyler Hass
May 12th, 2020 at 5:00 am
Commented on: Finish Position in the SDHP

"Tell me and I forget. Show me and I remember. Involve me and I learn."

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Kelley Corbett
May 12th, 2020 at 2:53 am
Commented on: 200511

Male 39/170

5 rds + 4

95# bar, power cleans; 30" box

First ever 30" box jumps. Terrifying.

(edited)
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Matthew Aukstikalnes
May 12th, 2020 at 2:25 am
Commented on: 200511

3 rds +17. rx, 30 inch jumps and a 90# sandbag

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Adrienne Kahrs
May 12th, 2020 at 12:59 am
Commented on: 200511

10 + 18

Best place to jump at home is a 12" step.

Muscle cleans with a 53# kb.

After the lunges on Saturday, my glutes wouldn't have let me air squat today, let alone squat clean. They got me good!


It's been a while since my knees have felt good with box jumps, so the lower height and no squatting was probably exactly what I needed to do today anyway. Stimulus was achieved.


GRIT Adaptive classes will get to do this on Friday:

AMRAP 10 min

10 step ups / seated marches / U turns

10 odd object cleans

Comment URL copied!
Eros Sério
May 12th, 2020 at 12:57 am
Commented on: 200511

4 rounds and 3 cleans (95lbs)

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Kevin Marshall
May 12th, 2020 at 12:02 am
Commented on: 200511

6 rounds with 30in box and 30 wb

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Michael Bishop
May 11th, 2020 at 11:20 pm
Commented on: 200511

Scaled down to eight squat cleans with 95 lb barbell


Four rounds


Side note I've been doing a lot of zwifting in the last month and a half and thanks to CrossFit I am in category D but in sprints I'm punching out category A watts

(edited)
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Steve Wallace
May 11th, 2020 at 11:14 pm
Commented on: 200511

Masters 60

75lb barbell + 16" box

7 rounds + 7 jumps

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jean vergnaud
May 11th, 2020 at 10:48 pm
Commented on: 200511

8

55lbs squat clean

30”boxjump

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Steven Odom
May 11th, 2020 at 10:09 pm
Commented on: 200511

Rx’ed

Used a 120-lb Axle bar

All power cleans


= 6 rounds


I made the 5-ft axle bar over the weekend! 🤩


Edit: all power cleans

(edited)
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Shaun Stapleton
May 11th, 2020 at 10:04 pm
Commented on: 200511

10 box jumps (30)

10 squat cleans (135)


4+3

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Rafael Feo
May 11th, 2020 at 9:10 pm
Commented on: 200511

4 rounds (80 repetições)

Box Jump

clean 55k

Comment URL copied!
Olivia Leonard
May 11th, 2020 at 8:53 pm
Commented on: 200511

10 rounds + 5


24" box jumps

25 lb d-ball cleans (over the shoulder)

Comment URL copied!
Erica McLean
May 11th, 2020 at 8:41 pm
Commented on: 200511

5 rds +2 box jumps @75 lbs. And 20 inch box

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Coastie Nick
May 11th, 2020 at 8:24 pm
Commented on: 200511

135# Squat Cleans


3 rds + 10 reps.

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Charlie Pokorny
May 11th, 2020 at 8:13 pm
Commented on: 200511

6 rounds + 3 reps Rx

Loaded 100-lbs (25-lb steel plates) on a dumbbell and cleaned it with two hands by the nubbins.

m/52/5'11"/200#

(edited)
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Shane Azizi
May 11th, 2020 at 8:11 pm
Commented on: 200511

3 rounds + 10 box jump. Rx w/30 lb medball

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Jeffrey Howard
May 11th, 2020 at 7:30 pm
Commented on: 200511

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


2+18

30in Box

150lb Sandbag

Comment URL copied!
Leandro Quiroz Martinez
May 11th, 2020 at 7:21 pm
Commented on: 200511

4 rounds + 10 power clean

#145 barbell

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Mike Andridge
May 11th, 2020 at 6:59 pm
Commented on: 200511

65# barbell pwr clns

24" box

7 rnds even

m/50/175


Buddy used 65# sandbag pwr clns

24" box

7 rnds plus 4 clns

m/42

Comment URL copied!
Daniel Robinson
May 11th, 2020 at 6:39 pm
Commented on: 200511

30” Box

95# Barbell

3 rds + 15

Comment URL copied!
Jade Teasdale
May 11th, 2020 at 6:20 pm
Commented on: 200511

4 rounds + 8 reps

10 box jumps on 2 tractor tires (35”)

10 power cleans with cedar log

5’5” is my height. Everything else I had to jump up on was significantly below 24”

Comment URL copied!
Nicole Deaver
May 11th, 2020 at 5:59 pm
Commented on: 200511

6 Rds + 5 box jumps


Box Jumps (up 3 steps)

Cleans (65#)

Comment URL copied!
Chris Meldrum
May 11th, 2020 at 5:58 pm
Commented on: 200511

As rx’d w/ 115# stone.  4 rounds + 2 cleans. 


Did box jumps as singles with mostly step down.  Cleans were tougher – haven’t done stone work for awhile.  When my technique was on, it went right up; when I lost focus I would grab the stone poorly and then waste a ton of energy getting it into position.  My son Ian (15yo) did this with me and did 24” box jumps and 20 kg sandbag for cleans – he got 4 rounds + 7 cleans.


47m/5'10"/180

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Tripp Starling
May 11th, 2020 at 5:47 pm
Commented on: 200511

10 box jumps 24” box

10 power cleans 110# barbell

6 rounds + 10 box jumps


Jackie:

12” box

45# barbell

7 rounds

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Anthony Bourne
May 11th, 2020 at 5:21 pm
Commented on: 200511

6 rounds 95# barbell, 30 inch box

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Michael Garweg
May 11th, 2020 at 5:03 pm
Commented on: 200511

male, age 49, WOD at home:


10 jumps 22,5 inch wobbly box substitute

10 cleans 10 kg DB


5 rds + 5 reps


I should get me a legit box.

Comment URL copied!
Steve Day
May 11th, 2020 at 4:50 pm
Commented on: 200511

7 rounds + 6 30" box jumps

After scouring the basement/shed for a good odd object I settled on a rolled up bounce house we have for the kids. It was big/awkward and weighed 48lbs.

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Scott MacArthur
May 11th, 2020 at 4:49 pm
Commented on: 200511

6 rounds even. At home, used 24” box, 40lb DB PC’s.

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ralf kohler
May 11th, 2020 at 4:31 pm
Commented on: 200511

2 rounds with 32kg barbell


after that HERO Bauer. 16kg KB 18:43


OFF DAY! No energy

(edited)
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Robert Paterson
May 11th, 2020 at 4:14 pm
Commented on: 200511

Male / 44years

30” box

32 kg kettlebell for cleans alternating 5 reps each arm per round

6 rounds completed.

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Cor Oz
May 11th, 2020 at 4:05 pm
Commented on: 200511

PRIORITY: 10 minutes of unbroken work


SCALING:

20” box

Green Rogue sand bag ~55-60 lbs.


SUBSTITUTIONS:

None


RESULTS:

6 rounds + 5 box jumps (1:35/round avg)

Comment URL copied!
Michael Arko
May 11th, 2020 at 3:45 pm
Commented on: 200511

4 stairs (32" up + 32" forward = 45.25")

1 x 63lbs dumbbell (held by the sides)


5 rounds

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Shuaib Booley
May 11th, 2020 at 2:50 pm
Commented on: 200511

4 rounds + 10 box jumps

30inc box

45kg barbell

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Eric O'Connor
May 11th, 2020 at 2:14 pm
Commented on: 200511

I really like this workout. A hidden element is that there is a fair amount of redundancy between the movements that may actually force you to slow down a bit. Resist the urge to sprint in the beginning and try to maintain a quick and steady pace throughout the duration. Here a are some scaling thoughts and at-home workout considerations: 


30” Box Jump: This prescription likely means that the goal is not necessarily to have an extremely fast paced effort here. Rather, the goal is to have consistent focused efforts with potentially small bouts of rest between reps. Reduce the height to achieve the goal. The overall volume at this height is medium to high number of reps when taking into account that you want to complete at least 5 rounds. Consider reducing reps per current capacity. Of special note is that I do NOT recommend rebounding jumps at this height. If no box is available to you, the stimulus can be replicated by completing any explosive jumping movement. I’ll recommend a broad jump today with a prescribed 6ft/5ft distance to help replicate the stimulus.


Cleans: Being that this workout just designates “cleans”, I take it to mean that you can get the object from ground to shoulder in any fashion (power or squat). I will recommend a power clean today. Regardless of the object being used (barbell, dumbbells, kettlebells, sandbag, backpack, etc) I recommend using a moderate load that allows for a relatively steady pace to be maintained throughout the 10 minute timeframe. If you have trouble establishing a sound set-up position from the floor, perform the movement from the hang position. If the only loads available to you in the home environment are light consider increasing the reps to 15-20 each round. 

Comment URL copied!
Charles Meyers
May 11th, 2020 at 2:06 pm
Commented on: 200511

4+3 option 2 full clean (glad I went 75lbs to keep moving)harder then it looks

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Jim Rix
May 11th, 2020 at 2:04 pm
Commented on: 200511

95# squat cleans and 24” box jumps

Did SCs first

4 rounds+2 SCs

(edited)
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Alexey Logachev
May 11th, 2020 at 2:01 pm
Commented on: 200511

barbell 45 kg (100 lbs), squat cleans


4 rounds + 1

(edited)
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Frederic Cruzat
May 11th, 2020 at 1:48 pm
Commented on: 200511

10 Broad jump

10 barbell clean #27kg


4 rounds + 8 jump board

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John Rossetti
May 11th, 2020 at 1:25 pm
Commented on: 200511

55 YOM 5’6” 208


AMRAP IN 10 min. Scaled


20” Box Jumps X 10

70 Lb Sand Bag Cleans X 10


6 rounds + 3 box jumps

Comment URL copied!
Randy Crooker
May 11th, 2020 at 1:22 pm
Commented on: 200511

28” box jump

60lb backpack cleans

5 rounds + 5 box jumps

Comment URL copied!
Ryan Bregier
May 11th, 2020 at 12:40 pm
Commented on: 200511

Air squat + tuck jump

50lb wreck bag

5+12

Comment URL copied!
Stoffel du Toit
May 11th, 2020 at 12:15 pm
Commented on: 200511

26inch box jumps

Barbell 50kg


5 rounds +14 reps.

Comment URL copied!
Viktor Wachtler
May 11th, 2020 at 11:30 am
Commented on: 200511

A sportsbag filled with clothes, towels, a dumbell, a pair of small handweights, ankle weights -21kg.

A quite unstable 75cm podium of a wooden bench and a tree log

4 rounds+17 reps

43/1.78m/77kg

Comment URL copied!
Matthew Letarte
May 11th, 2020 at 11:26 am
Commented on: 200511

30 DUs

10 90# Sandbag cleans

4 rds + 30 DUs

Comment URL copied!
John Clarke
May 11th, 2020 at 10:53 am
Commented on: 200511

10 Box jump, 30 in

10 medicine ball cleans. 20 lbs


6 rounds + 11

Comment URL copied!
Dale Trueman
May 11th, 2020 at 10:30 am
Commented on: 200511

95# Barbell, 24” box:

5 rounds + 4 BJ

Comment URL copied!
Jobst Olschewski
May 11th, 2020 at 10:27 am
Commented on: 200511

6 rounds @50kg (power clean)

Comment URL copied!
Stacey Thompkins
May 11th, 2020 at 9:30 am
Commented on: 200511

M/45/6'2"/185#


30" box and squat cleans with a single 75# DB hands on the outside of the DB

4 rds + 10 BJ's

Went unbroken as well just a couple resets each round on the squat cleans

(edited)
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Jim Braddock
May 11th, 2020 at 7:47 am
Commented on: 200511

Total - 5 rounds Completed


I thought I could score 10 Rounds when I saw the workout. But I was wrong. Each round took me 1:30 Min of work and 30 sec of rest.


Anyone felt the same way?

Comment URL copied!
John Clarke
May 11th, 2020 at 10:53 am

Story of my life

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J. Simons
May 11th, 2020 at 7:36 am
Commented on: 200511

5 rds, 36 inch jump, 110 lb barbell

Comment URL copied!
QiHui Xing
May 11th, 2020 at 2:45 am
Commented on: 200511

20kg.sandbag:7R+10.

https://youtu.be/yPJGDgUOl5Q

Comment URL copied!
Juan Acevedo
May 11th, 2020 at 1:58 am
Commented on: 200511

▶ INTENDED STIMULUS

Oh boy! This is a firebreather. The power output per rep on both movements is high. The total duration of the workout and the number of reps are both moderate. In other words, there is nowhere to hide today. This is a one rep at a time type of workout with no planned rest. Head down and work! What's more, you will miss the barbell. With the barbell we can be efficient, we can pace, it is all designed to maximize our use of energy. With an odd object, we can't. Today in choosing your load and your implement, try to preserve the oddity and the high power output. It might be hard to have both. You might have access to an odd object but maybe not enough weight or perhaps too much. Preserve the oddity and try to adjust the reps accordingly. Aim to set yourself up so that you can get 4+ rounds. If you are using a D-Ball or a nicely made sandbag, a solid RX weight would be 70/100-lbs. If you cannot come up with an odd object solution, and RX bar weight would be 95/135-lbs. The options below should help you guide your decision-making process. 


▶ OPTION 1

Complete as many rounds as possible in 10 minutes of:

10 box jumps

10 cleans


♀ 20-in. box ♂ 24-in. box

Barbell weight: ♀ 75-lb. ♂ 110-lb.

Odd Object Weight: ♀ 60-lb. ♂ 80-lb.



▶ OPTION 2

Complete as many rounds as possible in 10 minutes of:

10 box jumps

10 cleans


♀ 16-in. box ♂ 20-in. box

Barbell weight: ♀ 55-lb. ♂ 75-lb.

Odd Object Weight: ♀ 40-lb. ♂ 60-lb.


▶ OPTION 3

Complete as many rounds as possible in 10 minutes of:

10 box jumps

10 cleans


♀ 12-in. box ♂ 16-in. box

Barbell weight: ♀ 45-lb. ♂ 65-lb.

Odd Object Weight: ♀ 35-lb. ♂ 55-lb.


NOTE: When it comes to barbell Olympic lifting technique, there is some --less than you think-- consensus on the essential parts of the lift in terms of technique. With odd objects, there is not a lot of consensus. The videos on the playlist present the three main different techniques. Keep in mind that good form depends on the purpose of the exercise, the implementation, and the anatomy of the person. Adjust to what is right for you. 


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

(edited)
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David Swicegood
May 18th, 2020 at 9:00 pm

5 rds + 10 box jumps & 4 cleans! Love this workout!!


24 in box (to table)

45 lb bag


cant wait to try this in the gym!! Keeping my obliques engaged during the clean was very important. For boxes, explode from the hip down to the toes and then jerk those legs up to max jump height so you can land on the box!! Or in my case table.

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Stephen Luther
May 11th, 2020 at 1:31 am
Commented on: Comorbid Chronic Diseases and Acute Organ Injuries Are Strongly Correlated With Disease Severity and Mortality Among COVID-19 Patients

I remain in awe and gratitude for the daily efforts of CrossFit Health to provide us the most up to date and germane information to educate us, and help those we serve to live healthier lives. I’m also grateful for the overall CrossFit formula of living, which if applied leads to a fit organism who is more prepared for the challenges of this life.

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Danielle Hale
May 11th, 2020 at 2:54 pm

Dr. Luther, your commitment to the support of CrossFit is truly a gift. Thank you for spreading the good word and for staying involved in our fight for the truth and our efforts for reversing and preventing chronic disease. Hope to see you in the near future!

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Bryan Rosen
May 11th, 2020 at 12:54 am
Commented on: 200511

Warm up for 200511:

GENERAL WARM-UP

2 rounds of:

10-meters of high knees

10-meters of toy soldiers

10-meters of butt-kickers

10-meters of lunges

Run 200 meters


SPECIFIC WARM-UP


Box jump

5 broad jumps with a 2-second pause on the landing

5 box jumps to a low box

5 box jumps to a medium box

5 box jumps to intended workout height


Cleans

Perform 5 reps of each step with “odd object”:

Deadlifts

Deadlift + shrug

Front squat

Hang clean

Clean, pausing between reps

Cleans, cycled


Practice

3 box jumps

3 cleans


AT HOME VERSION

AMRAP 10:

10 air squat + tuck jumps

10 good mornings + 10 jumping lunges

Comment URL copied!
Grant Shymske
May 11th, 2020 at 12:52 am
Commented on: Finish Position in the SDHP

Clean, simple fix, brilliant coaching. Now show one where he stays 6 feet away with no tactile ;)

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Chris Sinagoga
May 11th, 2020 at 12:21 am
Commented on: 200511

Champions Club Scaling Notes


RANT

Lots of room for improvisation here. I always assume "cleans" mean full squat, but doing them with an odd object might change that here. Also, another shortish workout makes me think we need to work on being able to find more speed during our workouts, not moving at our comfortable pace.


MAIN DECISION

Do I have something heavy and clean-y enough to make 10 reps/10 minutes a good choice


NEW TO CROSSFIT SCALE

As is, just extend to 20 minutes, doing both movements more for practice than speed.


WHAT ABOUT THE MOVEMENTS

Box jump - jumping, accuracy in the landing, more range of motion than usual

Cleans - jumping, external load, squatting, upright torso, changing shapes


WHAT ABOUT THE REPS/TIME

10 reps and 10 minutes would make me think everything really should be unbroken, or close to it. If it were 20 minutes I would say cleans would be heavy enough to break up, same with the box.


LEARN TO COOK

If you want to preserve the intensity then think about making sure you pick two movements jumping movements you have geed enough technique for. If you are dead set on keeping the movements the same without doing anything different to the reps but don't have the technique, then extend the time frame. A last option could be preserving the heavy-ness of the clean and height of the box and doing less reps, keeping it at 10 minutes.


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

AMRAP in 10 minutes of:

10 kettlebell/dumbbell swings

Sprint 50 meters


GENERAL FEAR LEVEL: 8

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