CrossFit | 200825
Tuesday

200825

Workout of the Day

66

10 1-minute rounds of:

3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.

♀ 125-lb. thrusters ♂ 185-lb. thrusters

Post number of pull-ups completed each round to comments.
Compare to 170608.

Comments on 200825

66 Comments

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Kury Akin
January 5th, 2021 at 1:30 pm
Commented on: 200825

6, 4...

Thrusters@ 50kg. 3, 4, 4, 3...

100m m/c sprints@3% & 17kph

Strict C2Ring pull ups

Worried that my bar was a little light after first round I added an extra thruster in rounds 2 and 3 but was soon humbled.


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Nate Gordon
November 28th, 2020 at 8:54 pm
Commented on: 200825

scaled to 155#

subbed 100m row for run

5-5-5-5-5-5-6-6-6-6

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Clint Michael
November 9th, 2020 at 12:00 am
Commented on: 200825

7, 7, 6, 6, 6, 5, 7, 6, 5, 6

Scaled to 155 lbs.

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Cy Azizi
October 20th, 2020 at 2:03 pm
Commented on: 200825

135#. 4,4,4,5,4,4,4,4,5,6

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MaKenan Sciandra
October 7th, 2020 at 2:53 pm
Commented on: 200825

10 rounds - Not able to complete all in 1 so I just completed the below rounds.

3 Thrusters 145#

120 single unders

5 chest to bars

2 min rest

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Jeff Chalfant
September 15th, 2020 at 11:15 pm
Commented on: 200825

Did a modified piece in my living room due to dangerous air quality. Still got a headache. E3m: 3 dumbbell thrusters at 140

2x70lb. This was a tough weight for me. Shoulders needed the rests. Adding some pulling would’ve made my movement terrible or dangerous.


181/41/69”

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Manchild Manchild
September 14th, 2020 at 5:45 pm
Commented on: 200825

only 1 minute rest, subbed 50# dbs in thrusters, and subbed 10 push-ups on dbs for sprints


36 pull-ups

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Giuseppe Petrillo
September 12th, 2020 at 9:12 am
Commented on: 200825

12-12-9-9-7-7-7-7-7-8 rx’d

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Ralph Keeley
September 1st, 2020 at 3:37 am
Commented on: 200825

M/34/6'/175#


83 reps Rx

(10/8/9/8/8/8/8/8/8/8)

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Christopher Voght
September 1st, 2020 at 1:54 am
Commented on: 200825

10 1-minute rounds of:

3 thrusters

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

♂ 115-lb. thrusters

7,6,7,6,6,6,6,6,6,6

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Matt Walker
August 31st, 2020 at 10:00 pm
Commented on: 200825

Scaled Thrusters to 60kg (135 pound)

15/14/14/14/14/13/13/13/12/13 = 135

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Jennie Alvarez
August 31st, 2020 at 5:27 pm
Commented on: 200825

thrusters @ 95#

shuttle sprint AS RX'd

cannot do c2b so did decline pull-ups 6-7-5-6-6-6-6-6-6-6

added 7 leg lifts in the roman chair during "rest"

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Anton Gross
August 30th, 2020 at 3:25 am
Commented on: 200825

I did the thrusters with only 105 lbs. shuttle run was done with marks on sidewalk at 5,10,15 meters then did the C2B pull ups. Completed 84 strict C2B. Good workout.

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Anton Gross
August 30th, 2020 at 3:22 am
Commented on: 200825

M/ 46/ 135 lbs

first time since breaking left arm working out with Thrusters.

i warmed up slowly, adding weight to the movement.

i went with only 105 lbs and they get good overall.

kept most rounds similar but went out too easy and did my push enough on first round.

completed 83 C2B pull-ups. The pull ups were on a hung bar off a tree. It’s a simple set up but on high rep C2B it requires more patience as the bar seats but still a great workout.

next time I’ll either go 125 or 125 or 135. Great workout and each day I get a bit stronger and closer to where I was pre accident. Patience.

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Matt Jones
August 29th, 2020 at 9:45 pm
Commented on: 200825

118 rx

7/10/12/12/12/5x13

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Brett Eckles
August 29th, 2020 at 7:19 pm
Commented on: 200825

modified to 165lb. Everything else Rx


Reps: 12/12/11/10/12/10/10/10/10/10


107 total


M/6’1”/195/27

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Alex Michel
August 29th, 2020 at 12:36 pm
Commented on: 200825

3x Thruster 50kg

5/10/15m

Max Pull-ups


9/10/8/8/8/7/7/7/7/7


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Cor Oz
August 28th, 2020 at 2:59 pm
Commented on: 200825

Ground PT test


then


3 rounds of this WOD

29:04

6:11 10 pull-ups

8:02 11 pull-ups

9:34 12 pull-ups


brutal!!

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Cor Oz
August 28th, 2020 at 3:00 pm

65 yard sprints for the mighty H-65

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Cor Oz
August 29th, 2020 at 5:55 am

cones are only at 5, 10, and 15 meters for a total of 60 meters (including the whole lap)

1 minute time cap per round

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Amir Dkb
August 28th, 2020 at 8:47 am
Commented on: 200825

Thrusters = 30kg


11

11

6

5

5

4

4

4

4

4

Without shuttle sprint duo to not enough space

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Mike Scott
August 28th, 2020 at 1:32 am
Commented on: 200825

Can't do thrusters yet since pulling my lower right back a week ago so came up with my own wod.

15 min. amrap

5 HSPU to two blue plates

10 squats

5 pull-ups

10 unanchored abmat s/u (heels not together)

8 rds exactly

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Gavin Christensen
August 28th, 2020 at 12:19 am
Commented on: 200825

C2B pull-ups: 40 (4,5,4,4,4,5,2,4,4,4)


Scaled weight to 50# DBs for thrusters. Bad open blisters from “DT” and can’t clean the barbell today. Still 112 degrees outside. DBs were hot to touch.

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Mike Gutto
August 27th, 2020 at 7:59 pm
Commented on: 200825

Scaled to 103lbs with 2,3,2,5,2,2,4,5,6,6 for pull ups

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Jon Friedland
August 27th, 2020 at 1:42 pm
Commented on: 200825

71 C2BPUs @ 115#


JonNYC 51/180/5'11"/xfit since 6/08

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Connor Galloway
August 27th, 2020 at 2:06 am
Commented on: 200825

Scaled 115# thrusters, shuttles as Rx, 37 band assisted pull-ups

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Jeffrey Howard
August 26th, 2020 at 11:55 pm
Commented on: 200825

M/24/5'8"/160lb

CrossFit AFK


10-10-10-10-10-10-9-9-11-12

Sc - 125-lb., zig zag shuttles to fit the distance indoors.

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Myles Lance
August 26th, 2020 at 4:00 pm
Commented on: 200825

8

6

6

6

6

6

6

6

6

8

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Michael Arko
August 26th, 2020 at 3:33 pm
Commented on: 200825

Traveled yesterday. Did a scaled version today, Wed 8/26:


Same format with

46lbs DB thrusters (50% net wt)

Strict pull-ups


9-10-11-10-9-9-9-9-8-8 = 92 pull-ups

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Chris Prewitt
August 26th, 2020 at 3:10 pm
Commented on: 200825

Thrusters weight: 3@ 115lbs

Sprints Rx

Pull-ups: 7,6,5,5,5,5,4,4,4,4

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Justin Coloma
August 26th, 2020 at 2:23 pm
Commented on: 200825

Don't have a bar or pull-up bar so had to go back to my 50 lbs dumbbells (getting a LOT of use out of those!)


DB Thrusters (2x50 lb)

Shuttle Sprint

DB Row (2x50 lbs)


Did 12 reps of rows for all sets.


Loved this workout!

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Claire Fiddian-Green
August 26th, 2020 at 1:00 pm
Commented on: 200825

10 rounds total; 1 round every 2:30 minutes

Thrusters weight: 3@ 85#, 85, 90, 90, 95, 95, 95, 95, 100, 105

Sprints Rx

Kipping pull-ups: 5 reps each round

Fun!

(edited)
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Sam Meixell
August 26th, 2020 at 11:39 am
Commented on: 200825

125#

5-3-4-3-3-2-3-2-3-4

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Kevin Marshall
August 26th, 2020 at 3:24 am
Commented on: 200825

Subbed 4 thrusters with 2 65 lbs dbs and 10 burpees, also strict C2Bs; could not tell you what rounds but a sporadic amount of 3 and 4s and last round was 2 C2B

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Adam Wood
August 26th, 2020 at 2:35 am
Commented on: 200825

50 lbs db thrusters

5 Cal bike

9-8-8-8-8-8-6-7-7-8 C2B


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Michael Bishop
August 26th, 2020 at 12:17 am
Commented on: 200825

Not much time very late mix it up a bit did five rounds of

3 thrusters at 155 lb

5 deadlifts at 225 lb

7 chestt to bar pull-ups unbroken

2 minutes of rest

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Renee Lawson
August 25th, 2020 at 11:48 pm
Commented on: 200825

Use what you have :) i did 10# db thrusters (heaviest i have) and push ups bc nothing for pullups. 41 pushups

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Justin Coloma
August 26th, 2020 at 2:27 pm

Totally! I have to get creative all the time.

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Troy Bruun
August 25th, 2020 at 11:05 pm
Commented on: 200825

Thrusters (115lbs)

60 yard shuttle (5/10/15)

Strict Pull-ups

9/9/10/10/10/10/10/10/10/12

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Kevin Miller
August 25th, 2020 at 10:52 pm
Commented on: 200825

No bar so I did bentover rows with 50 lb. dumbbells


50 lb. dumbbells for thrusters


10,10,10,8,8,9,9,9,8,11

92 total reps

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Justin Coloma
August 26th, 2020 at 2:28 pm

I did the exact same workout. Great job!

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Shane Azizi
August 25th, 2020 at 10:19 pm
Commented on: 200825

4, 5, 4, 4, 4, 4, 4, 4, 4, 4 Rx

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Steve Day
August 25th, 2020 at 10:16 pm
Commented on: 200825

Scaled to 135lb thrusters

80 total c2b, 8 per round

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Christian Simpson
August 25th, 2020 at 10:00 pm
Commented on: 200825

Sc to 45# DB, ring PU

7/6/6/6/6/6/5/5/5/4

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Shaun Stapleton
August 25th, 2020 at 9:28 pm
Commented on: 200825

Rx only 8 rounds


5/6/7/6/6/6/6/4 = 46


8th round the thruster almost went to singles so listened to my limits and hung it up.


35/195/5’9/M

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Jose Gonzalez
August 25th, 2020 at 8:46 pm
Commented on: 200825

20kg plus Rogue stubby bar


1: 0

2: 5 band assisted pull-ups

3: 7 “ “

4: 5 “ “

5: 4 “ “

6: 5 “ “

7: 4 “ “

8: 4 “ “

9: 4 “ “

10: 4 “ “

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Federico Rossi Mori
August 25th, 2020 at 7:56 pm
Commented on: 200825

scaled thruster to 130lbs.

chest to bar: 9-10-12-11-9-9-11-9-10-11

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Charlie Pokorny
August 25th, 2020 at 7:09 pm
Commented on: 200825

Scale/sub: 5 thrusters 135-lb, 5 burpees, MR CTB-PU ("taking care" of calf strain)

10-10-9-9-9-8-8-8-8-8 = 87 reps

m/52/5'11"/200#

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Mike K
August 25th, 2020 at 6:49 pm
Commented on: 200825

thrusters = 75lbs

6 10 yd sprints in back yard

5 5 5 5 5 3 4 4 4 5 = 45 total


rested 1 min between rounds on first 5 rounds then 2 min afterwards

24:04

(edited)
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Martin Hughes
August 25th, 2020 at 6:45 pm
Commented on: 200825

60kg trhusters

Strict pull ups 12-9-8-8-8-8-7-5-6-5

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John Clarke
August 25th, 2020 at 5:56 pm
Commented on: 200825

16-16-11-12-8-8-9-8-10-8 = 106


125lbs.

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Danny Bostwick
August 25th, 2020 at 5:07 pm
Commented on: 200825

Man, fantastic fitness. Loved this one. I coached today for the first time since quarantine. Had to step down from coaching to save my business unfortunately, but I used the Pegboard since I had it at my disposal. Average 2 pegboards around. Got 3 once, and 1 once. Great, great workout.

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Danny Bostwick
August 25th, 2020 at 5:34 pm

RX weight thrusters

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Alex Pham
August 25th, 2020 at 4:50 pm
Commented on: 200825

112 C2B pull-ups

subbed 60# dbs thruster, 6 x 5 yd sprints

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Nicole Deaver
August 25th, 2020 at 4:20 pm
Commented on: 200825

Scaled to 65#

5-4-5-6-5-5-4-5-5-5= 49 pull-ups

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Chris Meldrum
August 25th, 2020 at 4:10 pm
Commented on: 200825

As rx’d, 59 total reps (6-6-6-6-6-6-6-6-6-5).


Whooo, those are some heavy thrusters.  Happy just to complete this – did not push too hard to get extra reps.  Got 6 the first round, and just tried to hit that each time.  Shuttle runs through the yard.


47m/5'10"/185



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Nir Huna
August 25th, 2020 at 3:43 pm
Commented on: 200825

Scaled weight to 60 kg

6x10m shuttle run

6-7-6-6-6-6-6-6-6-6 (61 total reps)

(edited)
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Coastie Nick
August 25th, 2020 at 3:37 pm
Commented on: 200825

Scaled weight to 135#


12-11-9-9-8-8-9-7-8-8

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Joey Bagadonuts
August 25th, 2020 at 3:30 pm
Commented on: 200825
  • 155 LB thrusters
  • Still getting used to kipping


6/8/6/8/8/8/6/6/8/8 = 72 total

(edited)
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Charles Meyers
August 25th, 2020 at 2:46 pm
Commented on: 200825

Workout of the Day


5

10 1-minute rounds of:

3 thrusters

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

135 lbs thrusters

4-5-5-5-4-4-3-3-3-2

38 total

(edited)
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Joe Conradi
August 25th, 2020 at 2:09 pm
Commented on: 200825

Subs/scale:

6 2x45# DB thrusters

strict pull-ups


10,9,9,8,8,9,9,8,8,8 (86 total)

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Randy Crooker
August 25th, 2020 at 1:09 pm
Commented on: 200825

Scaled to 115lb thrusters

shuttle sprint and pull-ups as rx

10-10-10-10-10-10-8-8-9-8 = 93

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QiHui Xing
August 25th, 2020 at 10:45 am
Commented on: 200825

RX:(13-11-10-8-8-8-8-9-8-4)(total:87reps.)

https://youtu.be/hEy_l8-mvRA

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Reza Dehghanzadehsuraki
August 25th, 2020 at 5:34 am
Commented on: 200825

WOD ANALYSIS


Coaching notes:

First of all, this WOD is highly technical designed. This pattern of design reflects intelligence and ingenuity.


Template: This WOD follows 1 min all-out interval manner. This program cleverly used two templates of For Time and AMRAP together!!! In fact, the athletes must perform 3 thruster and 60-yard shuttle sprint in For Time template, and next perform max reps of C2B pull-ups in the remaining time as the AMRAP template.

Overall, scoring is based on max rep C2B pull-ups. In order to have better record (max rep), athletes must have enough time, so they have to complete 2 first movements in fastest time.


Modality: This exercise is a triplet modality that is combined a heavy weight movement from weightlifting with a sprint run from metcon modality and a high skill movement from gymnastic modality.


Focus: This WOD is focused on minimum time to perform the first part (for time) and max rep for second part (AMRAP), per each 1 min rounds. Trainers should encourage athletes to do it with their all-out effort and maximize their rep record.


Purpose: This WOD improves the strength, stamina and cardiorespiratory endurance. In this WOD, athletes learn to how control the fatigue and continue the reps for break the records despite being tired. Moreover, the ratio of work to rest is designed 1 to 2, so the athletes have enough time for recovering and this break time encourages athletes to try with their maximum effort.


Scoring (time &reps): The first part of this WOD (3 thruster and 60-yard shuttle sprint) takes about under 35 sec. As a result, athletes will have 25sec for max rep of C2B pull-up. The number of rep in this item determines the athlete's level.


Scale method: The weight of thruster must be scaled to allow the athlete to perform it unbroken.


Running a class: Trainers have ≈ 30 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): Strength, stamina and cardiorespiratory play the major role in this WOD.


Physiology (energy pathway): The lactic acid system is the dominant energy pathway in each 1 min all-out intervals. After each round, the athletes recover during 2 min rests.


Anatomy:

Thruster: Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.

Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius, Tibialis anterior.

C2B pull-up: Rhomboid, Latissimus dorsi, Biceps.

_______________________

Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for thruster ≈ 5 min

Specific warm-up for run ≈ 3 min

Specific warm-up for C2B ≈ 4 min

WOD: = 30 min

Cool-down: ≈ 10 min


You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

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Chris Sinagoga
August 25th, 2020 at 1:26 am
Commented on: 200825

Champions Club Scaling Notes


RANT

I kinda have a beef with the concept of "speed and agility" training. It's kind of common for parents to ask me to give their son or daughter drills like the ladder, cones, and other stuff that is meant to improve their quickness. From my experience in football, basketball, and track, speed and agility is best learned through subtracting unnecessary movement rather than spending a ton of time on traditional quick feet/change of direction drills. So for a wide receiver to improve their speed and agility in their routes, most of their practice, I think, needs to be running their specific routes, making sure there's no wasted movement, and then build their fitness with lifting and gymnastics and all that other stuff. To me, cones/ladder drills can 1) develop muscle-tendon elasticity, which should be developed through teaching correct running/jumping technique anyway and 2) make you better at those specific cones/ladder drills. If you are going to a combine or your team is doing specific testing, then you obviously need to get good at those drills. Otherwise work on your technique and do CrossFit.


WHAT ABOUT THE MOVEMENTS

Thruster - squatting, pushing, overhead, external load

Shuttle sprint - locomotion, change of direction, unilateral loading, accuracy

Chest-to-bar pull-ups - pulling, more ROM than usual, connection, overhead


WHAT ABOUT THE FORMAT

Looking for a pretty high output here with enough recovery in between to keep the pull-ups pretty consistent. Also, don't slow the change-of-direction down a bit. No need do tweak something.


TECHNIQUE SCALE

AMRAP in 20 minutes of:

10 thrusters

20 kips

Sprint 50 meters out (walk back)


CONSISTENCY SCALE

Same format kind of but don't set a 1-minute round time cap, just up the thrusters with less weight and set a number for pull-ups. Then rest 2 minutes after each round.


INTENSITY SCALE

As is.


MY STUFF

I tested out a few different formats of this, none of which involved thrusters... I can't believe I didn't see them listed! I am a dingus.


GENERAL FEAR LEVEL: 7

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Chris Meldrum
August 25th, 2020 at 5:29 pm

You didn't do the thrusters cause nobody wants to do 185# thrusters for reps!

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