CrossFit | 200520
Wednesday

200520

Workout of the Day

84

5 2-minute rounds of:

75 double-unders
Max reps of sumo deadlift high pull

Rest 1 minute between rounds.

Post load used and number of SDHP reps completed each round to comments.

At-Home Workout

2
at home workout

Hops, bent-over rows, planks, chair dips

Watch

As American waistlines have expanded over the past several decades, so has the amount of time we spend eating. Part one of this three-part series on meal timing summarizes significant research findings related to meal frequency and examines the impact of various eating patterns on health and athletic performance.

Read MoreMeal Timing: Frequency

Comments on 200520

92 Comments

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Shawn Hakimi
October 6th, 2020 at 1:04 pm
Commented on: 200520

20, 22, 24, 16, 18 Rx'd


Two 30# dumbbells; very hard to string together DU's after the first set.

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Kury Akin
September 22nd, 2020 at 2:05 pm
Commented on: 200520

5R of 75 du and 10 sdlhp@42.5kg

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Matthew Aukstikalnes
August 27th, 2020 at 11:25 pm
Commented on: 200520

2 pood KB: 13-15-15-13-6.

struggled with the dubs today using my old rope

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Clint Michael
July 7th, 2020 at 11:42 am
Commented on: 200520

Used pair of 35# dumbbells

8, 5, 3, 1, 6

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Fred Pinho
June 17th, 2020 at 3:05 am
Commented on: 200520

reps/rounds: 15/20/21/15/13

DOUBLE unders

40kg barbell.


Men/33y/183cm/92kg

(edited)
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Giuseppe Petrillo
June 14th, 2020 at 7:10 am
Commented on: 200520

12 each round 47 kg

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Jeff Chalfant
June 10th, 2020 at 8:28 pm
Commented on: 200520

Rx with 75lb. barbell: 24-22-22or23-17-20 reps! Started off with over a minute to sdlhp the first 2 rounds then had a minute or less the other rounds.


180/41/69”

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Cy Azizi
June 9th, 2020 at 2:22 pm
Commented on: 200520

150 singleunders, 95#. 8,6,7,8,9

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Blas Raventos
June 2nd, 2020 at 2:18 am
Commented on: 200520

M-35

40kg SDHP

18-18-18-16-19


tripped twice, round 1 and round 5. Kept pace fairly consistent. After round 5 experienced a bicep and forearm burn quite similar to

my first Frans. This was nasty.

A revival.


Thank you.

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Manchild Manchild
May 26th, 2020 at 5:15 pm
Commented on: 200520

outside, subbed 30 jumping pull-ups, and max reps of push-ups:


122 push-ups

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Ralph Keeley
May 26th, 2020 at 5:10 pm
Commented on: 200520

M/34/6'/175#


14/13/14/15/16 at 115#

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Jeffrey Lake
May 25th, 2020 at 12:33 pm
Commented on: 200520

0:40 of SU

11,12,11,11,10 @ 115lb axle.

(edited)
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Deaglan McDade
May 24th, 2020 at 8:49 pm
Commented on: 200520

70lb Kettlebell (2pood)

16-14-16-15-17

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Hank McKibban
May 24th, 2020 at 4:39 pm
Commented on: 200520

(Sub push-ups for SDHB)

35-25-19-19-18

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Scott Crabtree
May 26th, 2020 at 5:59 pm

I see you Shady

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Marcel Ferreira Martins
May 23rd, 2020 at 1:30 am
Commented on: 200520

M/39y/111kg

75DU

Sdhp 40kg bar

15-15-12-10-12

(edited)
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Greg Fairbanks
May 22nd, 2020 at 5:44 pm
Commented on: 200520

2 min rds, 1 min rest x 5 rds

75 single unders

SDHP 65#


26,22,22,16,22

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Michael LeBlanc
May 22nd, 2020 at 1:46 pm
Commented on: 200520

150 SUs

95# SDHP 3 total

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Richard Foster
May 21st, 2020 at 11:41 pm
Commented on: 200520

SU's - 150 per round

65lb SDHP - managed to maintain 15 per round

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Matt Jones
May 21st, 2020 at 11:01 pm
Commented on: 200520

75 DUs, barbell SDHP@115: 11/13/15/20/21 (80)

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Myles Lance
May 21st, 2020 at 7:43 pm
Commented on: 200520

1.5 pood kettlebell

27

28

29

9

26

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Morgan Greene
May 21st, 2020 at 5:28 pm
Commented on: 200520

Struggled with DU.


6-0-4-3-0


total: 13

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Az Native
May 21st, 2020 at 5:16 pm
Commented on: 200520

20,19,16,17,16.

150 singles, 95 on sumos

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Alex Pham
May 21st, 2020 at 5:07 pm
Commented on: 200520

subbed 60# vest swing

135 reps

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Brandon Myers
May 21st, 2020 at 4:07 pm
Commented on: 200520

sdhp 25,25,20,20,20 @ 65 lbs


75 plate hops subbed for jump rope

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Geoffroy Castelnau
May 21st, 2020 at 8:32 am
Commented on: 200520

13-19-23-20-21

Scaled/subbed to 150 single-unders / DBs SDHP with two 9kg/20lbs DBs

M / 41yo / 176cm / 70kg

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Johan Larsen
May 21st, 2020 at 3:23 am
Commented on: 200520

Male/24/cold start/ 5 sets of 115lbs barbell sdhp 22,20,19,16,18/ 30s barbell hops 30s imaginary double unders focusing on that solid gut with all movement. It's starts here with this initial commitment to get the work done crossfit team, the results will follow in every aspect of life as long as you can commit to it, be patient, and dedicating your focus no matter how big the struggle. This will bring you closer to the mastery of any skill. Don't forget what you have already worked for and never let go of your visions!

(edited)
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Js Smith
May 21st, 2020 at 2:25 am
Commented on: 200520

Took the timer out it tried to hustle.  Scaled to 5r of 150 SUs and 15 SDHP at 35# 

(edited)
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Anton Gross
May 21st, 2020 at 1:57 am
Commented on: 200520

M/ 46/ 137 lbs/ 5’-6”

As Rx I used 95 lbs for SDHP.

All 5 rounds I completed 15 reps each round. I did 3 sets of 5 reps. Usually I would finish the 15 with maybe 5-10 seconds left.

i completed DUs in about 40 seconds usually.

i did a ton of DUs yesterday but I felt ok. I did like 525 DUs yesterday and ran a 5K early with the dog in the woods.

good fun steady workout. I think I picked the right weight and wanted to stay consistent. I went maybe about 85% in the first round and basically decided to stay that pace was the goal, meaning keep those rounds/ set.


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Clark Perez
May 21st, 2020 at 12:19 am
Commented on: 200520

120 Single-unders

95# barbell

25-20-20-18-20

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Christian Simpson
May 21st, 2020 at 12:19 am
Commented on: 200520

Sc to 2x SU (150), 95#

5 rounds of sdhp: 12/11/10/12/12

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Erica McLean
May 21st, 2020 at 12:04 am
Commented on: 200520

1) 65 d/u

2) 5 sdhp

3) 8 sdhp

4) 8 sdhp

5) 12 sdhp @ 55lbs.

It was a beauty

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Shaun Stapleton
May 20th, 2020 at 11:12 pm
Commented on: 200520

Rx: 66


15-15-13-11-12


That sucked

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R Albers
May 20th, 2020 at 10:57 pm
Commented on: 200520

B Rosen WU (1st AMRAP-2 rnds +1sqt. 2nd AMRAP- 3rnds +10 DUs then 45# SDHP progression)


WOD-

SDHP: 15/10/14/13/13 @65#

skill limited - cannot link DUs (always 1 or 2 singles in between) *did 1:20 of DUs = 34/30/31/29/26 then SDHP


Bike SI- WU+ 2min on 1 min off x5 + CD on middle rings@ 85+ RPMs 276 cal

(edited)
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Nicholas Acord
May 20th, 2020 at 10:55 pm
Commented on: 200520

Rx'd


63 SDHP @ 95#: 20 - 8 - 10 -10 -15


Kind of over-did it the first round and lost a little momentum in round 2. Picked things back up moving to the end.

Comment URL copied!
Steve Day
May 20th, 2020 at 10:26 pm
Commented on: 200520

75 double unders

SDLHP 75lbs

25, 20, 15, 10, 15

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Jade Teasdale
May 20th, 2020 at 10:23 pm
Commented on: 200520

Never made it to the SDLHP :)

50-62-55-62-73

@ the end I really pushed for 75 in 2 min and got 85-90.

NEW GOAL: 100 DU in 2 min. 

Cool Down Workout

10 min. EMOM of 3 SHSPU & 3 SPU 

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Jade Teasdale
May 20th, 2020 at 10:28 pm

I could've scaled to SU but I wanted the challenge. I definitely need to figure out how to breathe during DU. :)

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Olivia Leonard
May 20th, 2020 at 10:16 pm
Commented on: 200520

as rx'd, 53lb KB

SDHP: 20 / 15 / 15 / 15 / 20


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Stacey Thompkins
May 20th, 2020 at 9:57 pm
Commented on: 200520

M/45/6'2"/185#


Rx'd with a 88# KB for SDLHP's

19/17/17/17/18 = 88 total

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Alfonso Cáceres
May 20th, 2020 at 9:18 pm
Commented on: 200520

SCORE: 85 reps

RX

load: 125 lbs barbell

UFF

20/16/16/16/17

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Jeffrey Howard
May 20th, 2020 at 9:05 pm
Commented on: 200520

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


17-15-14-14-16 (76 total)

135lb (felt heavy today)

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Stephen Ridgeway-le-gresley
May 20th, 2020 at 8:57 pm
Commented on: 200520

My first crossfit workout...


Sdhp 55lbs at 18-15-12-12-12


And as many single unders as poss in the 2 mins as cant do doubles yet

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Grant Shymske
May 20th, 2020 at 8:54 pm
Commented on: Meal Timing: Frequency

The assertion of the article is pretty reasonable, use a system like The Zone to establish a consistent baseline and then modify from there. A lot of the gripe I hear about Zone comes from experienced, already fit athletes/coaches who forget (or never knew) what it was like to be addicted to food or be completely naive of constructing portions in a reasoned manner.

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Scott MacArthur
May 20th, 2020 at 7:50 pm
Commented on: 200520


(edited)
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Tamara Wagner
May 20th, 2020 at 7:38 pm
Commented on: 200520

85 reps at 55#

DUs took from :45 to 1:20.

This gets rough by round 3–of course!

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Charlie Pokorny
May 20th, 2020 at 7:11 pm
Commented on: 200520

Scaled to 60 DU (took me ~55-75 seconds)

95-lb SDHP: 18-18-15-15-12 = 78 reps total

m/52/5'11"/200#

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Joe Conradi
May 20th, 2020 at 6:53 pm
Commented on: 200520

150 SU

20lb dumbbells - 30

30lb dumbbells - 20/25/22/20

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Russell Albrycht
May 20th, 2020 at 6:48 pm
Commented on: 200520

~315 m row and 60# SDHP. 10/11/11/10/11

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Tripp Starling
May 20th, 2020 at 6:47 pm
Commented on: 200520

60 double unders

45# SDHP (15# plates on training bar)


14-14-14-14-14 (slow, worked on form)

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Frederic Forest
May 20th, 2020 at 6:24 pm
Commented on: 200520

Option 2:

5x 125 SU

+

SDHP 95lbs

20/17/13/13/13 = 76 rep

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Cade Ogletree
May 20th, 2020 at 6:12 pm
Commented on: 200520

Option 2

95# SDHP - 48 total reps

12-10-8-8-10

(edited)
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Jim Rix
May 20th, 2020 at 6:07 pm
Commented on: 200520

Scaled to 100, then 4x125 single unders

SDHP with 85#

21-18-15-16-16 reps

125 SUs took about a minute.

(edited)
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Chris Meldrum
May 20th, 2020 at 5:50 pm
Commented on: 200520

Subbed power cleans @135#. 12/11/12/11/11. 


Double-unders did not go well today.  Only had 45-55 seconds each round to do cleans.  I alternated between trying to cycle reps together vs. doing singles.  Tougher than it looked!


47m/5'10"/185

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Jacob Cram
May 20th, 2020 at 5:32 pm
Commented on: 200520

45lb bar 180 reps Rx

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Grant Shymske
May 20th, 2020 at 5:26 pm
Commented on: At-Home Workout

Thanks for the great demo!

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Nicole Deaver
May 20th, 2020 at 5:24 pm
Commented on: 200520

5 2min Rds

150 single unders

SDHP (20# DBs)- 24-23-18-20-22=107


Kept tripping on the SUs today.

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Coastie Nick
May 20th, 2020 at 4:55 pm
Commented on: 200520

Rx’d w/ 75# barbell


28, 14, 19, 15, 17

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Juan Carlos Alvarez
May 20th, 2020 at 4:44 pm
Commented on: 200520

5 2 minute rounds of

75 DUs

Max reps SDHP

Rest 1 min between rounds


75lbs

Reps 19 18 12 13 20

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Anthony Bourne
May 20th, 2020 at 4:13 pm
Commented on: 200520

Jump tucks instead of double unders

95# 20-20-20-15-14

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Steven Odom
May 20th, 2020 at 4:00 pm
Commented on: 200520

Rx’ed

75 DU’s

90-lbs on axle bar


=20-19-19-20-23


101 total SDHP reps

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Jason Grover
May 20th, 2020 at 3:58 pm
Commented on: Meal Timing: Frequency

I love the mainsite's health posts and I learn a ton, but it seems like a lot of the smartest, CrossFit-friendly scientists out there are advocating time-restricted eating and intermittent fasting. Folks like Peter Attia, Rhonda Patrick, Dom D'Agostino, and David Sinclair. I appreciate that 16 years ago, The Zone was getting a lot of things right, but I'm surprised to read an article now advocating eating three meals a day plus two snacks without even a mention of the current research highlighting the benefits of avoiding that sort of frequent feeding.


Regardless, thanks for continuing the dialogue and educating me every day.

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Tyler Hass
May 21st, 2020 at 3:28 am

Jason,

Stay tuned for part 2. Part 1 covered meal frequency, which is not a very strong lever. The difference between low and high frequency eating is pretty minimal. As JR pointed out below, the studies tend to use high carb diets, which lead to poor glycemic control. There are no partitioning hacks to get around this.


Barry Sears, author of the Zone, deploys continuous caloric restriction instead of intermittent. In the Resolution Zone, published this year, he reiterated this stance. He seems to be well aware of of time-restricted eating and various other intermittent fasting patterns (alternate day fasting, 5:2). Quoting Sears:

"Regardless of the approach, recently published longterm studies have demonstrated no benefits of intermittent fasting compared to consuming the same number of restricted calories day in and day out. Furthermore, there is no difference in weight loss. However, the subjects were less compliant on the intermittent fasting diet—probably because they were hungrier on their mini-fasting days. The same lack of differences between consistent calorie restriction (like the Zone Diet) and intermittent fasting is also found in a recent long-term study with type 2 diabetics."

Here are the two studies he referenced in case you want to take a look and draw your own conclusions:

Effect of Intermittent Compared With Continuous Energy Restricted Diet on Glycemic Control in Patients With Type 2 Diabetes: A Randomized Noninferiority Trial


Intermittent Fasting vs Daily Calorie Restriction for Type 2 Diabetes Prevention: A Review of Human Findings


The Zone Diet prescription is indeed calorie restricted. I'm always surprised at how low the caloric recommendations are when you do the math on a given block prescription. Sears sidesteps this by explaining his diet is "protein adequate" and high-fiber, low-glycemic carbs are more filling. Plus the frequency of eating keeps hormone levels in check. Personally, I've seen enough people who were already lean and training hard find their block prescription inadequate. They were too hungry to sleep at night, had cold hands and feet and workout performance was dipping. Adding more fat (as CFJ 21 suggests) helps. The standard Zone Diet as prescribed is about as high-carb as I'd want to go. Most people should experiment with more fat/fewer carbs if they are using the standard Zone as a baseline.

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Chris Sinagoga
May 29th, 2020 at 4:59 pm

Late reply here, but the main idea I think gets most consistently overlooked about the Zone is that the 40/30/30 is the starting point, not necessarily the finish point. Unless I'm understanding it wrong. I've been following the Zone for over 11 years (mostly eyeball now) and have made small tweaks here and there.


Lastly, a big eye-opener for me in the article was Dr. Sears mentioned not to compare fasting vs. a crappy diet, but vs. a low glycemic diet. I need to get in the habit of thinking like that when I hear about something, and not just taking the study's work for it.


Great article Tyler. I'm looking forward to your other ones. And also thank you for regularly contributing in these comments.

Comment URL copied!
Michael Arko
May 20th, 2020 at 3:51 pm
Commented on: 200520

Rx DUs, 95lbs barbell

41 total SDHPs

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Justin Coloma
May 20th, 2020 at 3:47 pm
Commented on: 200520

Single unders (can’t do doubles)

35 LB kettlebell


5 x 75 unbroken

23, 20, 17, 15, 18 = 93

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Shuaib Booley
May 20th, 2020 at 3:17 pm
Commented on: 200520

Loaded a 50kg/115lbs bar for the sumo deadlift high pulls and did double unders


R1- 15 reps

R2- 16 reps

R3- 16 reps

R4- 10 reps

R5- 16 reps

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Erik Dresner
May 20th, 2020 at 2:51 pm
Commented on: 200520

39/M/210


Scaled to:

75 Plate hops (4” height)

SDLHP with 53# KB


109 (17-21-23-23-25)

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Charles Meyers
May 20th, 2020 at 2:27 pm
Commented on: 200520

option 1 58 reps @ 95lbs du”s

Legs tired from front squats

Good workOut after I got into it!

Thanks

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Priscilla Gibbs
May 20th, 2020 at 1:51 pm
Commented on: 200520

120 single-unders

21-15-17-12-14 KB 24KG

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Randy Crooker
May 20th, 2020 at 1:50 pm
Commented on: 200520

Scaled to 120 single unders

75lb barbell for SDHP

25, 24, 20, 20, 22

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Jeffrey Mizrahi
May 20th, 2020 at 1:41 pm
Commented on: 200520

41 @75#

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Matthew Letarte
May 20th, 2020 at 1:33 pm
Commented on: 200520

50 DUs, 30# SDHP

35/30/30/23/28

DU work is paying off

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Eric O'Connor
May 20th, 2020 at 1:30 pm
Commented on: 200520

I like that the load on the sumo deadlift high pull is not designated. This means that you can use a load based on a specific goal you want for the day. If your goal is to have a high-rep, gut-busting workout, use a light load that allows for at least 10-15 reps to be completed consecutively. If you want to work a little more on strength and keep volume low, use a load the forces you to slow down and potentially perform quick singles.  Here are some scaling and at-home thoughts:


Double Unders: 75 reps unbroken takes about 45 seconds. If double unders are a challenge for you, have a goal to complete each round or spend 75 seconds practicing double unders each round to allow for time to complete SDLHP. If attempting double unders is too demanding, consider attempting 100-125 single unders each round. 


Sumo Deadlift High Pulls: Being that the load is not designated, almost everyone should be able to do this movement as prescribed. Just use a load that allows for sound mechanics. If you cannot get into a mechanically sound set-up position, elevate the load on top of a small box or bumper plates to a height that allows for sound mechanics. 


At-Home Options

If unable to jump rope at your house, you can modify the double unders by performing any jumping movement that can be performed for relatively high reps quickly. Consider a pogo jump with a double-tap on the legs for 50-75 reps or a tuck jump for 30-40 reps each round. Sumo deadlift high pulls can be performed with any weighted object. Here is a potential workout option:

Five x 2-minute rounds of:

60 Pogo jumps with double tap on the legs

Max rep SDLHP with a loaded pack

Rest 1 minute between rounds

Comment URL copied!
Christopher Voght
May 20th, 2020 at 11:27 am
Commented on: 200520

43 @ 95#

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Christopher Voght
May 20th, 2020 at 11:26 am
Commented on: 200520

5 2-minute rounds of:

75 double-unders

Max reps of sumo deadlift high pull

Rest 1 minute between rounds.


43

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John Clarke
May 20th, 2020 at 11:24 am
Commented on: 200520

Subbed 24kg Kettlebell swing


25-25-14-10-13 = 87

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Anton Kobakov
May 20th, 2020 at 11:13 am
Commented on: 200520

Combined single and double unders for 1:30 minutes. 5x 20 SDHP w 15kg KB for the remaining 30 sec.

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Matthew Fahrenkopf
May 20th, 2020 at 11:12 am
Commented on: 200520

As Rx’d

75 Double Unders

SDHP 15-16-16-15-16, 78 reps


75 lb. Barbell

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jr Wild
May 20th, 2020 at 11:04 am
Commented on: Meal Timing: Frequency

Hi Tyler, looking forward to continuation of the series.

First study you referred to with the two pictures, they were fed with 55% - 30% - 15% carbs fats proteins. Exactly the healthiest formula for t2d or preD. ;)


We are focusing on glucose, I guess you get later into the relevant insulins glugagons Gip's and Glp's...


Fig 1a shows healthy people. They endure this diet short term, but why would anybody bathe in 40% excess glucose all day long? Add to this unproportional e.g. insulin response (small meal - still a sizable response), and we have a long term recipe for...

There is 6h difference in fasting levels inbetween the groups, even though the iAUC's are close. Breakfast induces higher peak, as T. Kealey has elegantly showed.


Fig 2a shows the metabolicly derailed, with 55% carb loading. Now the snackers are riding all day with +90% and overnight with +30% (base 83 mg/dl). This is not ethical. If viscaral fat has 4 times the metabolic rate, being still insulin sensitive, this looks like a longer belt in the making.


The peaks for 3aday's are horrible, breakfast topping as per Kealey. Looks like abundant insulin is creating "t2d type hypo", since postprandial is the only time when glucose reaches 100mg/dl. The all day insulin levels would be interesting, meaning how high and how long they can go.


Please feel free to modulate my biases...

JR

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Tyler Hass
May 21st, 2020 at 3:33 am

JR,

I have no interest in modulating your biases. I like your biases and your ability to pick apart these studies. Keep sharing them!


I agree with you that putting people on a diet that drives up blood glucose like that is unethical. Of course, this is nutrition science and they're still mostly operating under the paradigm that a high-fat diet would be unethical. Times are slowly changing. It will be interesting to see where things are in 10 years.

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Viktor Wachtler
May 20th, 2020 at 10:50 am
Commented on: 200520

Scaled

120 singles

24kg kettlebell SDHPs

32-37-34-40-35 reps

43/1.78m/77kg

(edited)
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Daniel Robinson
May 20th, 2020 at 10:20 am
Commented on: 200520

OPTION 1 (95#)

15, 13, 12, 12, 6

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Reza Dehghanzadehsuraki
May 20th, 2020 at 6:39 am
Commented on: 200520

WOD ANALYSIS


Coaching notes:

First of all, I have to say that the person who designed this program has a very high level of genius. Good job.


Template: This WOD follows 2 min interval manner. This program cleverly used two templates of AMRAP and For Time together. In fact, the athletes must perform the 75 double unders in For Time template and next perform max reps of SDHP in AMRAP template.

However, scoring is based on max rep for SDHP and the max rep is recorded.

In order to have a better record, athletes must finish the 75 double unders in less time.


Format: This exercise is a couplet modality that is combined of a high skill cardio movement with a light weightlifting movement.


Focus: This WOD is focused on minimum time for perform the double unders and max reps for SDHP, per each 2 min rounds. Trainers should encourage athletes to do it with their all-out effort and maximize their reps record.


Purpose: The training purpose is to improving the cardiorespiratory endurance and stamina. In this WOD, athletes learn to how control the fatigue and continue the reps for break the records despite being tired.


Scoring (time &reps): The 75 double unders takes about under 1:30, so if the athletes perform it longer than it, trainer can scaled it.

Moreover, determining the SDHP reps depends on the weight chosen. So post your load used and number of SDHP reps.


Running a class: Trainers have ≈ 46 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.


Physiology (GPP): Cardiorespiratory endurance and stamina play major role in this WOD.


Physiology (energy pathway): Perform 2 min all-out training challenge the lactic acid energy pathway.


_______________________________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for double under ≈ 5 min

Specific warm-up for SDHP ≈ 5 min

WOD: = 14

Cool-down: ≈ 10 min


Additional time: It remains ≈ 18 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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Jim Braddock
May 20th, 2020 at 3:13 am
Commented on: 200520

Scaled,


150 Single Unders

Max rep of SDHP - 12 KG (35-33-30-30-30)


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Steven Thunander
May 20th, 2020 at 3:03 am
Commented on: 200520

Globo/Home scale: For the SDHP, use a barbell, kettlebell, 2 lighter dumbbells, or odd objects. If necessary, sub odd object ground to shoulder or light tire flips. Load is athletes choice but I recommend a light weight (about what you use for Fight Gone Bad). Double unders should take a minute or less; use this as a scaling point. For the double unders, sub 50 tuck jumps, equal number of single unders, or do a minute of jumping jacks, side to side jumps, jumps over a dumbbell, or other high intensity cardio movement.

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Chris Sinagoga
May 20th, 2020 at 2:43 am
Commented on: 200520

Champions Club Scaling Notes


RANT

The sdhp is the one Foundational movement that seems to be debated the most about its functionality. Almost everyone can agree that if they were asked to pick 9 movements they would consider Foundational without any previous knowledge of what Coach picked, the sdhp would not make the cut. Whether you think it's Foundational or not, doing them in workouts can expose flaws in position and technique; they are a great diagnostic tool for core-to-extremity coordination, shoulder internal rotation, and your jumping mechanics from a non-optimal jumping position. So do them, unless...


MAIN DECISION

Am I skill enough at either of these movements to use them for a workout like this.


NEW TO CROSSFIT SCALE

Same format, sub singles for doubles (add reps if needed) and sub kb swings for sdhp. Work on doubles and sdhp in the warmup.


WHAT ABOUT THE MOVEMENTS

Double under - jumping, a little more range of motion, accuracy component

SDHP - jumping, squatting, external load, core-to-extremity, shoulders stay at mid-range


WHAT ABOUT THE REPS

75 reps jump ropes is expected to take less than a minute, and sdhp goes for the rest of the time nonstop. So it's assumed technique is on point for both no you wouldn't have to stop to think about if you're doing it right. Especially considering the 1-minute rest means intensity for the time working.


LEARN TO COOK

If you want to keep integrity of the movements and don't have the technique right, maybe do 4-5 minute rounds instead of 2. Same reps/format. Or you could keep the intensity and do other movements that cover the themes for jump rope and sdhp that you have good technique for.


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

New to CrossFit scale


GENERAL FEAR LEVEL: 5

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Rick Thamer
May 20th, 2020 at 2:10 am
Commented on: At-Home Workout


(edited)
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QiHui Xing
May 20th, 2020 at 1:58 am
Commented on: 200520

:double-unders (unbroken)

:deadlift high pull 61kg.(14-14-14-14-15reps)

https://youtu.be/Xz1KEUv42K4

(edited)
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Juan Acevedo
May 20th, 2020 at 1:32 am
Commented on: 200520

▶ INTENDED STIMULUS

Ay amigos! This is a full aerobic workout with a stamina flavor. The work to rest ratio between 2-minute windows is evil. It is long enough to rest the muscles from the high-pulls, but short enough to keep the aerobic demands very high. In other words, the third and fourth sets will be very uncomfortable. Choose a number of double-unders that you can complete consistently under 1:20. If you are modifying to single-unders, choose a number that you can complete under 1:20, but that makes you have a fast cadence --this way, you are practicing the wrist speed needed for doubles. Today, you want to be in a place where your muscular capacity for the high pulls is in a race with the clock. Who would die first: your muscles or the 2-minute window? That is where you want to live in this workout. Keep that in mind, when choosing a load. You want to be on the 10+ reps side of life. That way, we stay on the burning-muscle/burning-lungs spectrum. It is alright to break the sets today but track your rest closely. Go out at a comfortable (not fast) pace on that first window, and try to keep the same number of high-pulls for the rest of the workout. Your mantra: stay in the present window. The next ones don't matter.


▶ RX PROPOSAL: 115 LBS, OPTION 1 95, OPTION 2 65


▶ OPTION 1

5 2-minute rounds of:

60 double-unders

Max reps of sumo deadlift high pull

Rest 1 minute between rounds.


▶ OPTION 2

5 2-minute rounds of:

120 single-unders 

Max reps of sumo deadlift high pull

Rest 1 minute between rounds.


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

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David Swicegood
May 27th, 2020 at 10:32 pm

Hit option 2. 45 lb bag (max bag weight) but it was plenty. Completed 18 SPHU in the final round

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Bryan Rosen
May 20th, 2020 at 12:47 am
Commented on: 200520

Warm up for 200520:

GENERAL WARM-UP


AMRAP 5

40 single-unders

5 inch-worms + a push-up

10 air squats


AMRAP 5

30-seconds of double-unders (or practice)

10 kettlebell swings (light)

30-seconds of downward dog


SPECIFIC WARM-UP


Sumo deadlift high-pull

Perform progression with an empty barbell, light dumbbells, or odd object:

5-10 sumo deadlifts

5-10 sumo deadlifts + shrug (fast)

5 sumo deadlift high pulls


Practice

10 double-unders

5 sumo deadlift high-pulls (at intended workout weight)


AT HOME VERSION

5 2-minute rounds of:

50 jumping jacks

Max reps backpack sumo deadlift high-pull


Rest 1 minute between rounds

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