CrossFit | 200515
Friday

200515

Workout of the Day

56

3 rounds for time:

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

♀ 35-lb. dumbbell
♂ 50-lb. dumbbell

Share your at-home modifications and time in comments.
Compare to 190415.

Rope Climb Modification

1
rope climb
Watch

Comments on 200515

62 Comments

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YooSik Kim
May 4th, 2021 at 3:45 am
Commented on: 200515

호랑이 날다

Complete as many reps as possible in

7minutes of

6 strict pull-ups

5 strict handstand push-ups

4 alternating pistols


-5R

(edited)
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Manchild Manchild
November 8th, 2020 at 4:27 am
Commented on: 200515

subbed 2 round of:


8 Turkish get-ups, alternating hands, 50# db

15 pull-ups


16:40

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Kury Akin
September 16th, 2020 at 1:44 pm
Commented on: 200515

26:53. 3R of 12tgu L&R@12kg, 18 strict towel pull ups (breaking to alt sides every 3)


Prev 30min cap. 2R+28r. Scaled 12kg db (12,9,9 each side). Alt grip rope pull/crunch (30,30,10). I crunched during each pull up which is essentially a kipping rope pull up but it allowed me to do 30 per round of 5s each side.

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Giuseppe Petrillo
June 9th, 2020 at 1:44 pm
Commented on: 200515

2 rounds

13 kg dB

6x3 chin ups

25:00

(edited)
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Jeff Chalfant
June 5th, 2020 at 8:24 pm
Commented on: 200515

22:18 with 40lb. Dumbbell and 12’ legless climbs from seated. Huge PR. Same scaling last time but it took 29:38. Went faster on TgU this time and didn’t feel as taxed on the last rope climb. Rope climbs e30-40s. Tgu broken 6/4/2 most sets. modified the Tgu on the right arm because left shoulder doesn’t like the side plank position right now.


180/41/69”

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Cy Azizi
June 4th, 2020 at 5:55 pm
Commented on: 200515

58:05 45#

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Blas Raventos
May 28th, 2020 at 11:17 pm
Commented on: 200515

M-35 years


with 16kg kettlebell

3 rounds x time of

12 tgu

12 tgu

12 L towel pullup from sitting


T: 23:09

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James Hollyday
May 19th, 2020 at 11:02 pm
Commented on: 200515

M/31/190/5’11


19:40 with 35 lb dumbell and 15 towel pullups.


wow, I seriously underestimated TGUs

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Nathan Michael King
May 19th, 2020 at 1:34 pm
Commented on: 200515

27:00

Scaled

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Morgan Greene
May 18th, 2020 at 7:04 pm
Commented on: 200515

scaled to 35# KB and subbed 6x one hand PU per rope climb: 31:54

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Ralph Keeley
May 18th, 2020 at 4:54 am
Commented on: 200515

M/34/6'/175#


40-lb. DB

5 10-ft. legless rope climbs from seated position each round


32:32

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Jade Teasdale
May 18th, 2020 at 1:49 am
Commented on: 200515

Tried this right after 200517. TGU were too much stress on my clavicle & I felt like a slug. 1 RND of 6&6 TGU (35#) & 3 legless RC. Want to try it again soon, but will use a lighter DB.

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Hank McKibban
May 17th, 2020 at 5:31 pm
Commented on: 200515

26:04 (25# kb, 9x row=1x climb)


190418–36:38 (35#)

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Alex Pham
May 17th, 2020 at 1:15 pm
Commented on: 200515

1 rd (30 min cap)

12x 50# TGU ea side

12 archer pullups

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Myles Lance
May 16th, 2020 at 4:13 pm
Commented on: 200515

1:03:40

1.5 pood kettlebell

3 sets of towel pull-ups

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Christopher Voght
May 16th, 2020 at 2:26 pm
Commented on: 200515

3 rounds for time:

12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

3 legless rope climbs, 12-ft. rope

♂ 30-lb. dumbbell


22:56

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Alfred Zambrano
May 16th, 2020 at 2:20 pm
Commented on: 200515

M/50/6’/330#

Home box

charter Oak, Ca


33:09.53

10 Turkish Get-ups, per side, 25# Db

Sub 15 Cal row, for rope climb

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Geoffroy Castelnau
May 16th, 2020 at 9:13 am
Commented on: 200515

24:22

Scaled/subbed to 3 rds of 9 TGU with 9kg DB each arm - 9 jumping negative commando pull-ups

M / 41yo / 176cm / 70kg

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Jeffrey Howard
May 16th, 2020 at 3:48 am
Commented on: 200515

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


26:10 - Sc

8 Turkish Get-ups, 35lb dumbbell

4 8ft seated legless rope climbs

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Shaun Stapleton
May 16th, 2020 at 1:45 am
Commented on: 200515

3 rounds:


12 TGU’s each side With 35lbs DB

9 Chin ups


22:37

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Tripp Starling
May 16th, 2020 at 12:48 am
Commented on: 200515

3 RFT:

35# TGU

12 left

12 right

4 legless rope climbs 12’

24:58


Jackie:

15# OH Lunge

12 left

12 right

6 lying time standing rope climb

9 minutes

(edited)
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Christian Simpson
May 15th, 2020 at 11:48 pm
Commented on: 200515

6 TGU each side 35# DB, 2 legless rope climbs to 15'. 3 rounds in:


33:23


Really need to get a 1.5" rope instead of my 3/4"

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Michael Bishop
May 15th, 2020 at 11:13 pm
Commented on: 200515

35# dumbbell


28:36


Last set of TGUs was 3,3,3 and 3

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Patrick Gembala
May 15th, 2020 at 10:46 pm
Commented on: 200515

Used 40# on the get ups and have no rope so 15 towel ups each round 27:00 minutes

(edited)
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Scott Wiedmeyer
May 15th, 2020 at 10:08 pm
Commented on: 200515

33 / M / 5'9" / 137lbs


2 rounds:

25lb dumbbell TGUs x9 each arm

4 sets of uneven rings pull-ups x5


42:20


I thought cutting the weight in half would be enough, but naw...

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Cor Oz
May 15th, 2020 at 9:04 pm
Commented on: 200515

PRIORITY:

Building up by scaling to reach as rx’d. Time should be around 27 minutes and monitor next day muscle soreness from pushing too hard and ability to feel like I can race the clock.


SCALING:

OPTION 2

3 rounds for time:

9 left-hand TGU

9 right-hand TGU

9 towel pull-ups

35-lb. kettlebell


SUBSTITUTIONS:

Towel pull-ups


RESULTS:

22:44

6:21, 8:14, 8:05

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Scott MacArthur
May 15th, 2020 at 8:51 pm
Commented on: 200515

TGU is my kryptonite. Used only 25 for tgu so I could keep good form and pace. Subbed 15 close grip pull-up per round for rope climb at home.

22:05

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Charlie Pokorny
May 15th, 2020 at 7:59 pm
Commented on: 200515

Scaled TGU to 35-lb DB

24:35

Happy with the legless rope climbs sub 2 min each round.

m/52/5'11"/200#

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Steve Day
May 15th, 2020 at 6:00 pm
Commented on: 200515

24:59

3 rounds for time:

12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

3 peg board ascents, 11-ft.

40-lb. kettlebell

Round 1 I did 12 right then 12 left TGU.

Rounds 2&3 I did 4r/4l/4r/4l/4r/4l to get to my 12 each side

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Chris Meldrum
May 15th, 2020 at 5:52 pm
Commented on: 200515

Scaled to regular rope climbs, 32:40.


Tough.  Haven't done any rope climbs in months; tried legless rope climbs in warmup but they weren't happening, so scaled.  Forgot how fatiguing TGUs are...definitely made the rope climbs tougher.


Did this with the 2 younger boys.  Colin (12) did 10# TGUs and red band pull-ups.  Aidan (8) did 5# TGUs and red band pull-ups.  They were supposed to do 10 pull-ups but ended up doing a lot more since we tried to stay together for the exercises.  This was their first exposure to TGUs - they got a lot better by the end!


47m/5'10"/185

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Clarke Read
May 15th, 2020 at 5:47 pm
Commented on: The Perfect Storm: Coronavirus (COVID-19) Pandemic Meets Overfat Pandemic

Tom, I think your comment is fair about the use of the term "overfat." That said, he consistently uses it to refer to a single condition or state - excess adiposity - and so I don't think there is any loss of content here. If you replace the term "overfat" with a statement about excess adiposity each time he uses it, the paper's conclusions still hold. On one hand, it's frustrating that the author is trying to coin an unnecessary term...on the other hand, it's not so frustrating that we need to dismiss his other arguments on that basis. He makes this distinction clear in arguing that we use adiposity, not obesity, as our marker for poor metabolic health - and so makes the same correction for lean individuals with high levels of visceral fat (i.e., the same group as Rob Lustig's TOFI - "thin on the outside, fat on the inside") and for large individuals with low levels of fat (i.e., the muscular who have obese BMIs but are lean) that many others before have. He's making the same argument, just using unnecessarily complicated language.


That said, there is utility in his precise focus on excess adiposity. As we've seen in many articles published linking various forms of poor metabolic health to adverse disease outcomes, the strongest links are not with obesity, but with conditions that track with insulin resistance and increased visceral fat - diabetes, impaired kidney function, hyperglycemia, etc. In other words, it is the various metabolic shifts that cause, occur alongside, or are consequences of, increased visceral fat that lead to increased vulnerability to acute disease. These consequences, as outlined here, include changes to immune function, an elevated inflammatory state, and even increased vial shedding, alongside changes in tissue function that increase viral susceptibility.


The figure with the three silhouettes illustrates some of the key clinical / public health points that follow. First, there is a meaningful share of the population - in the U.S., it's been argued as much as 40% of the population with a "healthy" BMI - that may perceive themselves to be at low risk, but who are at high risk because of metabolic distress that has not led to obesity. Second, it provides further - hopeful - support for the idea that we may be able to reverse this susceptibility, and so moderate disease risk, more quickly than we can resolve obesity. As CrossFit has repeatedly shown on these pages, diet and exercise interventions can rapidly reverse insulin resistance and its various consequences, alongside the buildup of visceral fat. It is consistent with the authors' arguments here that these rapid metabolic improvements would lead to a similarly rapid improvement in resistance to disease.


We are obviously FAR from anything that looks like robust clinical proof of any of these statements, but it provides a promising indication that there may be an element of disease vulnerability that is highly predictable, and highly and rapidly modifiable. If the case linking specific metabolic defects to acute disease vulnerability continues to build, it could - and arguably should - change the way we look at chronic disease, and shift the importance we place on disease mitigation at an individual and societal level. Simultaneously, it will give us tools to specifically, effectively and rapidly reduce disease risk in more vulnerable populations.


While the correlations and their implications are currently tragic, they are also empowering.

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Thomas Cusack
May 15th, 2020 at 4:57 pm
Commented on: The Perfect Storm: Coronavirus (COVID-19) Pandemic Meets Overfat Pandemic
Dr. Maffetone has studied "human biology, kinesiology, physiotherapy and Chinese medicine," and while he has decades of experience in sports and performance, he has very little formal or informal research background in immunology or infectious disease. As an ICU clinician in the middle of fighting this disease every day I absolutely agree that obesity is a risk factor for death, and that diabetes is a comorbidity that causes a general immunocompromised state, both making one's risk of sickness and death from COVID and from being in the ICU higher. However, I am not sure that terms "overfat" or "underfat" are useful ones, and this paper could be rewritten without those terms. Obesity and malnourishment serve and have widely understood meaning in the scientific literature and amongst the general population. This is all to say that while I agree with the hypothesis here and perhaps even the exceedingly broad strokes with which it is penned, I think this paper is more about trying to create novel language that is redundant. I agree with the ends but question the means here. There are much more rigorous scientific authors writing without vague graphics (Fig 2 for example featuring a coronavirus particle with a arrow pointing into fat with the words "Poor T cell and macrophage function" seems to imply that those cells have difficulty achieving motility in fat. This isn't the case. Macrophages love diving into and through the fat of overweight animals and people, which is why being fat is associated with chronic low level inflammation. The broader dysregulation of the immune system is far more complex, nuanced, and compelling even in brief summary than has been presented here.)
I keep coming back to this article (https://www.sciencealert.com/here-s-richard-feynman-s-simple-technique-for-sorting-science-from-pseudoscience) which quotes the great Richard Feynman: "I finally figured out a way to test whether you have taught an idea or you have only taught a definition. Test it this way: You say, 'Without using the new word which you have just learned, try to rephrase what you have just learned in your own language. Without using the word 'energy', tell me what you know now about the dog's motion.' You cannot. So you learned nothing about science."

Science education aside, Feynman's advice is equally useful when it comes to testing out someone else's claims, as Simon Oxenham explains:

"If someone cannot explain something in plain English, then we should question whether they really do themselves understand what they profess. If the person in question is communicating ostensibly to a non-specialist audience using specialist terms out of context, the first question on our lips should be: 'Why?' In the words of Feynman, 'It is possible to follow form and call it science, but that is pseudoscience.'"


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John Rossetti
May 15th, 2020 at 4:56 pm
Commented on: 200515

55 YOM 5’6” 209


scaled


3 rounds for Time


12 Left Hand 25Lb DB TGU

12 Right Hand 25 Lb DB TGU


3 lying to Standing Rope Climbs (with 4X hanging knee to Waist and 4 X Air Squats)


33:29

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Daniel Robinson
May 15th, 2020 at 4:40 pm
Commented on: 200515

3 Rounds

35# Turkish get-ups (L/R)

9 Lay to stand to lay rope pulls


37:25

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Jon Wilson
May 15th, 2020 at 3:28 pm
Commented on: 200515

1 round

45lb db rt

25lb db lt

9ft rope

17:20

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Stacey Thompkins
May 15th, 2020 at 3:23 pm
Commented on: 200515

M/45/6'2"/185#


Used 50# DB for TGU's and 15' rope seated sled drag 3x with rogue dog sled loaded with 100# on it

29:38

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Charlie Pokorny
May 15th, 2020 at 8:00 pm

Nice work!

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Matthieu Dubreucq
May 15th, 2020 at 3:18 pm
Commented on: The Perfect Storm: Coronavirus (COVID-19) Pandemic Meets Overfat Pandemic

The more I study this pandemic the more I realize it puts society face to face with the problem of chronic disease. I hope this helps change things and people realize there is no pills you can take, only actions to be taken to get off the carbs, off the couch.

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Nicole Deaver
May 15th, 2020 at 3:17 pm
Commented on: 200515

23:49


3rds

12 right handed Turkish get-ups (20#)

12 left handed Turkish get-ups (20#)- hard

9 Lay to stand to lay rope pulls


Compare to was 22:38 & that was with 9 L pull-ups added each round 🤔

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Troy Bruun
May 15th, 2020 at 3:08 pm
Commented on: 200515

3rds: 19:54


12 LH Turkish Getups (20lbs)

12 RH Turkish Getups (20lbs)

3 Legless RC (~12ft)

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Reza Dehghanzadehsuraki
May 15th, 2020 at 2:52 pm
Commented on: 200515

WOD ANALYSIS

 

Coaching notes

This high-volume workout program involves high complex gymnastics movement with explosive movement. Trainers should encourage athletes to perform constant speed movements throughout the exercise.

Trainers should improve the technique of performing athlete movements early in the workout and assess the extent of scale.


Template: This WOD follows “For Time” template, so scoring is based on as fast as possible.


Form: This exercise is a couplet element that is combined of a high skill gymnastic movement and one explosive power movement.


Purpose: The main purpose of this exercise is to implement new skills in the form of the high-intensity exercise.


Time to perform: This WOD takes about ≈ 27 min, so if the athletes perform it longer than ≈ 27 min, trainers are advised to scale it. Advanced athletes can do it under 21 min.


Running a class: Trainers have ≈ 33 min to set other parts of class.


Physiology (GPP): Muscular endurance plays a major role in this exercise. Furthermore, Strength, cardiorespiratory, flexibility, balance and coordination are challenged.


Physiology (energy pathway): The aerobic system is dominant energy pathway in this program. However, the lactic acid system is the dominant energy pathway in the rope climbs.


Anatomy:

Turkish get-up: Trapezius (upper fibers), Anterior & Middle deltoid, triceps, Rectus abdominius, Iliacus psoas, Gluteus maximus, Quadriceps

Legless rope climb: Rhomboid, Teres major, Posterior deltoid, Brachialis

_______________________________


Running a 60 min class:

Whiteboard ≈ 3 min

General warm-up ≈ 5 min

Specific warm-up for Turkish get-up ≈ 4 min

Specific warm-up for legless rope climb ≈ 4 min

WOD ≈ 27 min

Cool-down  ≈ 10 min


Additional time: It remains ≈ 7 minutes that can be divided in specific warm-up or cool-down


Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

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Michael Arko
May 15th, 2020 at 2:32 pm
Commented on: 200515

21lbs dumbbell

21 L pull-ups in place of 3 rope climbs

(exactly the same as last year)


33:30


190415 = 32:50 — that’s trending the wrong way... have they programmed TGUs even once since 190415?

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Nicole Deaver
May 15th, 2020 at 3:19 pm

I took longer today too and I even did extra on the compare to date!

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Jeffrey Howard
May 16th, 2020 at 4:24 am

Keep in mind workouts in relationship to this one now verses last time. We did have a restday, but the workout before was a whole lot of shoulder, and the day before that was also a high skill single arm dumbbell movement. Your scores are pretty close, even though not a PR. Not everyday will be. Keep training hard Michael!

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Russell Albrycht
May 15th, 2020 at 2:03 pm
Commented on: 200515

29:09, 3 rds of 9 reps each with 20# DB and rope rows

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Charles Meyers
May 15th, 2020 at 1:56 pm
Commented on: 200515

Option 3 25:56

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Grant Shymske
May 15th, 2020 at 1:14 pm
Commented on: Rope Climb Modification

Lots of great scales in these modification videos, thank you for making them!

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Eric O'Connor
May 15th, 2020 at 1:12 pm
Commented on: 200515

This will be a relatively slow-paced workout and the goal is not necessarily gut busting intensity. Attempt to move at a steady pace throughout the duration and keep mechanics sound during these challenging movements. Faster times will likely be between the 20-25 minute mark and I recommend trying not to exceed approximately 30 minutes. Here are some scaling and at home options:


Turkish Get-ups: I always tend to underestimate this movement and how long they take to complete. The load and volume will prove to be challenging on this movement. I recommend using a load that allows for all 12 reps to be completed unbroken, on each arm, while maintaining at least a 3-4+ reps per minute pace on the first round. Consider reducing reps if a round of 12 will take longer than 4 minutes to complete or if your current capacity is better served with a reduction in volume. If the difficulty of this movement is a little too demanding, you can do 12 Turkish sit-ups and 12 single arm dumbbell overhead reverse lunges for each set of 12 Turkish get-ups. 


Legless Rope Climbs- I consider this to be a moderate to high amount of rope climbs for higher level athletes and many will need to modify this movement to maintain consistency. Consider modifying the movement if you need to rest more than 1 minute between success efforts. I typically recommend trying to preserve the legless demand of the movement, per your capacity, but utilizing the legs on the ascent and descent can be an alternative for today if this variation provides a challenge. I will recommend trying to climb the rope as high as possible in a legless fashion before utilizing the legs today though. The rope climb performed from lying to standing can also be a great alternative for today. You can modify your body position to increase or decrease the demand of the movement. Performing this variation with a straight body position and no leg assistance can be very difficult while a performing this variation with bent legs utilizing lower body assistance can decrease the difficulty. 


AT-HOME OPTIONS

The Turkish get-up can be performed by using any available object or tightly loaded backpack. You can modify the reps based on the load that is available to you. When modifying the rope climb, prioritize preserving the upper-body pulling function. Any pull-up or rowing variation can be a great at-home substitution. Towel pull-ups are a great option if you can rig this up somehow. Other potential options include but are not limited to: bedsheet rows/rope climbs/lying pull-to-stands (you can search YouTube for some demos), dumbbell rows, ring rows, table top rows, etc. Athletes can modify the reps per round to provide a challenge. A sample workout modification could be as follows:


3 rounds for time:

15 left-hand Turkish get-ups

15 right-hand Turkish get-ups

5 Bedsheet lying pull-to-stands or 15 towel pull-ups

*This workout assumes the household item for the Turkish get-up is light. 

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Jobst Olschewski
May 15th, 2020 at 11:45 am
Commented on: 200515

12/12 TGU w/ BB@45lb

15 L-Pull-ups (no rope)

10/10 TGU

15 L-Pull-ups

8/8 TGU

15 L-Pull-ups

29m52s

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Viktor Wachtler
May 15th, 2020 at 11:30 am
Commented on: 200515

20kg kettlebell get-ups

6 strict ring pull-ups/climb

37:05

Previous was 2 rounds with a 17.5kg dumbell and legless rope climbs 27:10


43/1.78m/77kg

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QiHui Xing
May 15th, 2020 at 4:29 am
Commented on: 200515
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Charlie Pokorny
May 15th, 2020 at 8:02 pm

Nice work!

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Cheryl Reehill
May 15th, 2020 at 3:04 am
Commented on: 200515

No climbing rope here, so plan is to do an arm-over-arm sled drag with a 15 ft piece of climbing rope, and seated. I have a drag sled from pulling dogs, but I could see that working indoors with a duffel or carry-on bag, toss some weight inside. Or just L-pullups, if you have a pull-up bar. Maybe 5 reps for one rope climb?

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Juan Acevedo
May 15th, 2020 at 2:03 am
Commented on: 200515

▶ INTENDED STIMULUS

This workout is a beautiful combination of movements. In the Turkish get-up, the shoulder is the primary stabilizer joint while the whole body moves around it, and the arm remains straight. In the pull-up, the shoulder still stabilizes, but this time the arm moves, and the body hangs. This set-up already gives you a solid cue to focus on the rope climbs: stay tight on your torso. Let the arms do the work. This combination will give some love to the relationship between your shoulder and your core --who knew fitness could be so romantic? This workout does not look like a high power output workout on paper, yet the demands on skill and time under tension are such, that it will feel more intense than you expect. And it will be long 25-30 minute range. Remind yourself that the Turkish get-up is a movement in which the main objective forms not load. Commit to it. Be quick, don't rush, and have good form. It sounds like you can't, but you can. For the rope climbs, work on a modification that preserves the legless aspect of it. Narrow grip chin-ups and towel pull-ups are good options today. Athletes that struggle with the overhead lunge part of the Turkish get-up can use our modification for Option 3. Keep those shoulders nice and externally rotated!


OPTION 1

3 rounds for time:

9 left-hand TGU

9 right-hand TGU

2 legless rope climbs, 15-ft. rope

 

♀ 35-lb. dumbbell

♂ 50-lb. dumbbell


▶ OPTION 2

3 rounds for time:

9 left-hand TGU

9 right-hand TGU

9 towel pull-ups or narrow grip pull-ups (assist with chair if necessary)

 

♀ 20-lb. dumbbell

♂ 35-lb. dumbbell


▶ OPTION 3

3 rounds for time:

9 left-hand half Turkish get-up

9 right-hand half Turkish get-up

9 left-hand overhead reverse lunges

9 right-hand overhead reverse lunges

9 towel ring-rows 


♀ 15-lb. dumbbell

♂ 20-lb. dumbbell


▶ AT HOME MODIFICATION

Bedsheet Modified Rope Climb


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

(edited)
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Cor Oz
May 15th, 2020 at 9:01 pm

Thank you, I did option 2 in 22 minutes, fairly unbroken (paused in between reps of TGU’s. I’ll probably be feeling this the next couple days. Probably will move up once I feel like I can race the clock on this one.

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David Swicegood
May 21st, 2020 at 6:06 pm

Hot damn. 40:14.


OPTION 2

3 rounds for time:

9 left-hand TGU @ 20 lbs backpack

9 right-hand TGU

9 towel pull-ups


Started off with a 35 lbs backpack but that was too much with the irregular weight. Backpack kept twisting around and that really taxed my stabilizers. Think 25 or 25 lbs would be appropriate with a dumbbell.


the real challenge here was keeping in external rotation, and that made the lower weight really pay off. It was great to get to focus on training smart and keeping shoulder in external rotation, especially the right shoulder and side, which are perpetually scrunched up. I could Almost feel the fascia stretching and adjusting and that was good! Feeling very open and loose - in a good way!

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Nathan Jenkins
May 15th, 2020 at 1:29 am
Commented on: The Perfect Storm: Coronavirus (COVID-19) Pandemic Meets Overfat Pandemic

It doesn't happen often, but here we are - CrossFit's modern science approach and the academy's post-modern consensus science are pointing to the same conclusion: COVID-19 is deadly primarily, almost exclusively, in the setting of existing chronic disease.

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Grant Shymske
May 15th, 2020 at 1:30 pm

Good observation.

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Bryan Rosen
May 15th, 2020 at 1:25 am
Commented on: 200515

Warm up for 200515

GENERAL WARM-UP


2 rounds of:

1:00 of single-unders

10 lunges with PVC pass-through

3 wall walks

10 Supermans

10 ring rows


SPECIFIC WARM-UP


Rope climb

2 sets of 6 reps of a rope row to chest

5 foot locks + standing up (use box if needed)

2 descents from the top using feet


Build-up - EMOM 10

Odd minutes: Turkish get-up

Set 1: 3-5 windmills, each side

Set 2: 3-5 overhead reverse lunges, each side

Set 3: 1-3 lying to seated position, each side

Set 4: 1-2 Turkish get-up, each side

Set 5: 1-2 Turkish get-up, each side (with WOD weight)


Even minutes: Legless rope climb

Set 1: 3 pull-to-stand rope climb

Set 2: 2 sets of 1 one pull for max. height

Sets 3-4: 1 Negative rope climb (use legs to ascend)

Set 5: 1 legless rope climb to 15 ft. or attempt


AT HOME VERSION

3 rounds of:

12 left-hand backpack Turkish get-ups

12 right-hand backpack Turkish get-ups

15 backpack sumo deadlift high-pulls 

15 V-ups

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Cor Oz
May 15th, 2020 at 8:58 pm

Nice thanks for this!

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Steven Thunander
May 15th, 2020 at 1:22 am
Commented on: 200515

Globo/Home scale: For Turkish getups, use whatever weight you can for this in a safe manner. A milk jug, ammo can, kettlebell, or other object will work in a pinch if you don't have a dumbbell. For the legless rope climbs, sub 6 towel pullups per legless rope climb. If you do not have a towel but a pullup bar, do 6 one handed pullups alternating (one hand on the pullup bar, the other on the wrist of the pulling hand). No pullup bar/rope do 18 rows of some sort per rope climb.

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Chris Sinagoga
May 15th, 2020 at 12:30 am
Commented on: 200515

Champions Club Scaling Notes


RANT

The scaling notes from the Compare To give more detail, but yeah, 24 TGUs in a row are rough. Also, I don't know if it's considered cheating or not, but I always start my rope climbs - both legless and regular - with a biiiiig jump up the rope.


MAIN DECISION

Am I more concerned about the generality of the movements (getting up/scaling an obstacle) or the specific positions/principles within them?


WHAT ABOUT THE MOVEMENTS

TGU - unilateral loading, lunge, plank, overhead, pushing

Rope climb - pulling, odd object, overhead, strict/no skill


WHAT ABOUT THE REPS

Both numbers tell us there's going to be a lot of stamina today. Unbroken would be nice.


LEARN TO COOK

If you want to scale for the general-ness of it, do TGUs or weighted sit-ups or burpees and climb over a short fence for the rope climbs. For the specifics, look at the WATM section and pick something that covers those positions.


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

As is, and enjoy a dose of humble pie


GENERAL FEAR LEVEL: 5

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