CrossFit | 200904


Workout of the Day


First Cut
4 rounds for time of:

400-m run
3 legless rope climbs
7 squat snatches

♀ 130 lb. ♂ 185 lb.

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Compare to 190801.

Games History: First Cut

The first event of the 2019 Reebok CrossFit Games saw more people on the competition field than any other event in Games history. The athletes’ first task: running, snatching, and climbing their way above the first cut line, which reduced the field to 75. The event was a well-balanced triplet of weightlifting, gymnastics, and running — all key skills for a successful CrossFit athlete and, as it turned out, perfect for forecasting who would prove to be the Fittest on Earth. Tia-Clair Toomey and Mat Fraser each took the win in Event 1 and overall by the end of the weekend.

Watch Games History: First Cut

Comments on 200904


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Christian Simpson
November 13th, 2021 at 6:55 pm
Commented on: 200904

Finally made this one up. This is my last 2020 wod to complete for the entire year. Only took 14 months to make up. Scale to 2 non-legless rope climbs /95#...

33:07 (7:03/8:36/8:29/8:59) failed 1 sq sn rep in rounds 1&4, 2 in round 2.

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Kury Akin
January 17th, 2021 at 1:40 pm
Commented on: 200904


400m m/c run @3% & 14kph

16 towel grip pull ups (alt every four reps)

7 squat snatch @35kg. Scaled from 40kg after three fails. #humbled

190801. 19:37. 4R of 40r (sdlhp@20kg/20 alt jumping lunge), 15 alt towel grip pulls, 7 snatches @25kg (2R squat but 2R power to protect knee injury).

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Cy Azizi
October 29th, 2020 at 2:44 pm
Commented on: 200904

46:13. Subbed 30 rope pull-ups for 3 legless climbs after the first rep. 95#

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MaKenan Sciandra
October 24th, 2020 at 5:39 pm
Commented on: 200904

200 single unders

30 kipping pull ups

7 125# squat snatch


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Jeff Chalfant
September 25th, 2020 at 8:44 pm
Commented on: 200904

27:12 with 12’ legless climbs from seated and 135 lb. squat snatches. Started with a 7 minute round and got faster each round. Missed 2 snatches just like last time but last time this took 32:04!


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Giuseppe Petrillo
September 21st, 2020 at 7:20 am
Commented on: 200904

2mt L-sit rope climb , 60 kg snatch 21:55

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Morgan Greene
September 17th, 2020 at 12:31 pm
Commented on: 200904

scaled to 95# SN: 22:27

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Ralph Keeley
September 12th, 2020 at 3:28 am
Commented on: 200904

Modified to:

4 Rounds

400m run

5 legless rope climbs to 10' from seated position

7 squat snatches 135-lb.


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Marcel Ferreira Martins
September 10th, 2020 at 6:43 pm
Commented on: 200904


4 rounds

400m run

6 towel pull up

7 squat snatch 60kg


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Cor Oz
September 9th, 2020 at 10:33 pm
Commented on: 200904

Scaled to 115 for squat snatches (felt heavy and unstable in the warm-up)

6:14, 7:45, 7:07, 7:25


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Steven Thunander
September 8th, 2020 at 2:46 am
Commented on: 200904

Globo scale: I am going to provide both scales and Globo subs here for this one, as it may appear at Wodapalooza or another sanctional. Rxed and above you are doing this Rxed. Intermediate 155/105 lb barbell, 3 regular rope climbs (or 1 legless, as Granite Games had intermediate doing legless!); scaled 1155/80lb barbell and 1 regular rope climb. Beginner 75/55lb barbell and 2 rope climbs to 10 feet line. Time cap is 24 minutes.

Globo subs/scale 15 towel pullups or 10 1 armed pullups (free hand grips wrist) alternating per round, and if needed sub a heavy dumbbell squat snatch for 10 reps alternating (rx=85lb db). Running subs are 500m row or 27 calorie assault or Echo bike.

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Mike Gutto
September 7th, 2020 at 7:51 pm
Commented on: 200904


400m run

3x5 mountain climber pull ups

7 squat snatch at 83lbs

30min 40sec

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Brett Eckles
September 7th, 2020 at 5:02 pm
Commented on: 200904

29:48 Rx

that was a doozy. Really happy with the snatches. Only 3 misses throughout. Legless all the way to the top but locked my feet in to reach to the mark (not risking falling). 400m runs on the air runner


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Jeffrey Howard
September 7th, 2020 at 12:36 am
Commented on: 200904


CrossFit AFK

30:13 - Sc

135lb, rounds 1-2 legless rope climbs, round 3 was 2 legless and 1 leg assisted rope climb, round 4 was leg assisted rope climbs.

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Karina Findlay
September 5th, 2020 at 10:17 pm
Commented on: 200904

Rx run

subbed 3 rope climbs floor to stand

squat snatches 35-40-45-45


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Erica McLean
September 5th, 2020 at 9:20 pm
Commented on: 200904

Subbed to 75# snatch & 15 "touches" per rope climb (climb up and down between lower bar and upper bar)


Was shooting for sub 24

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Michael Arko
September 5th, 2020 at 6:11 pm
Commented on: 200904

185lbs snatches are way beyond me! And role climbs aren’t available in my home gym. Did this today, Saturday 9/5, with these substitutions:

4 rounds

400m run

21 L pull-ups

12 dumbbell squat snatches, 33lbs DB


I suspect I would not have made the cut.

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Jim Rix
September 5th, 2020 at 3:19 pm
Commented on: 200904

Scaled/subbed to

400m run

10 Tarzan pull-ups

7 squat snatches, 75#


Quite a workout. I can see why it’s called First Cut.

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Claire Fiddian-Green
September 5th, 2020 at 2:25 pm
Commented on: 200904

28:27. Runs Rx, scaled other movements to 2 rope climbs per round (closest I’ve come to legless) and 7 squat snatches 55# for first 2 rounds, 65# for second 2 rounds. Wow, my SS technique needs work.

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Patrick Doyle
September 5th, 2020 at 12:01 am
Commented on: 200904

4 (5) Rounds of

400 m Run

3 Legless Rope Climbs 10'

7 Squat Snatch 85#


side note....actually did five rounds...when I was finished I counted 5 marks...which was verified by my home security cams....

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Jose Gonzalez
September 4th, 2020 at 9:20 pm
Commented on: 200904


20kg on stubby bar


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Lincoln Kerger
September 4th, 2020 at 8:38 pm
Commented on: 200904



400m run

14 bar and towel pull-ups (alternating one hand on bar other hand lower and gripping towel)

7 squat snatch 75lbs


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Shane Azizi
September 4th, 2020 at 8:26 pm
Commented on: 200904

39:06. Regular rope climbs. 115lb squat snatch.

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Mike K
September 4th, 2020 at 6:57 pm
Commented on: 200904

4 rounds of

quarter mile run around house - total 1 mile

15 pull-ups one hand forward one hand backwards - total reps 60

7 squat snatches with 45lb bar - need to work on getting deeper on squat - total reps 28


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Jon Friedland
September 4th, 2020 at 6:15 pm
Commented on: 200904

23.48 @ 75# and regular rope climbs. 400m @ Beaverkill

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

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Charlie Pokorny
September 4th, 2020 at 6:11 pm
Commented on: 200904

Scale/sub to 4 rounds of 30 cal bike, 2 legless RC, 7 squat-snatch 115-lb



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Shaun Stapleton
September 4th, 2020 at 6:03 pm
Commented on: 200904


400m run

12 strict C2B

7 squat snatches 135



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Chris Meldrum
September 4th, 2020 at 5:48 pm
Commented on: 200904

Scaled to regular rope climbs and 135# squat snatches.  Time – 20:40 (PR).

Same scale as last year.  Almost a 2 minute PR – difference was squat snatches.  No misses this time and these all felt pretty solid.  Better warmup helped.  First round in 4:30; slowest round was about 5:30, which is right around my fastest round from last time.  Rope climbs went well and runs felt pretty good – a little rough in rounds 3 and 4.  Still a very tough workout.


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Erik Dresner
September 4th, 2020 at 5:35 pm
Commented on: 200904

4 Rounds for time:

400m run

12 towel pull ups

7 squat snatch 95#


I love when an Rx weight is so far out of my league that I feel no pressure to try it. Besides, after just recovering from a minor back tweak and not having squat snatched in months, today seemed like a good day to go light and focus on form. Even light squat snatches exhaust me though!

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Nicole Deaver
September 4th, 2020 at 5:16 pm
Commented on: 200904

4 Rds

400m Run

15 lay to stand to lay rope climbs &

9 L -sit rope pull-ups

7 snatches (65#)


Compare to: 27:25

A little slow today, 10# of frozen chicken dropped on my toe this morning. But I didn't drop it, the bag ripped and the chicken fell out. 😳

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Patrick Doyle
September 4th, 2020 at 11:54 pm

That chicken was still alive.....

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Alex Pham
September 4th, 2020 at 5:02 pm
Commented on: 200904


15 l pullups

60# dB power snatch (4 ea side)

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Kevin McCarthy
September 4th, 2020 at 4:37 pm
Commented on: 200904

19:50 Rx

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Steve Day
September 4th, 2020 at 4:25 pm
Commented on: 200904


4 rounds

400m runs on treadmill - 1% incline

3 - 12' rope climbs w/legs

7 - Squat Snatch - 115 lbs


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Myles Lance
September 4th, 2020 at 4:05 pm
Commented on: 200904

1 round + 5 snatches in 46:19

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Nir Huna
September 4th, 2020 at 3:29 pm
Commented on: 200904


Scaled weight to 135 lb

Time: 33 min

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Tripp Starling
September 4th, 2020 at 3:01 pm
Commented on: 200904


400 m run

3 legless rope climb 12'

7 squat snatch 95# barbell




400 m run

1 rope climb

7 power snatch 35#


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Amedeo Alessio Cerea
September 4th, 2020 at 2:54 pm
Commented on: 200904

400m Run

1 legless rope climb

7 squat snatches 52kg

cap 24’

Tor: -4 reps

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John Clarke
September 4th, 2020 at 2:53 pm
Commented on: 200904

4 rounds:

400m Run

15 Strict Pullups - 12lb dumbbell

7 Squat Cleans, 135lbs


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Coastie Nick
September 4th, 2020 at 2:38 pm
Commented on: 200904

Scaled Sq. Snatch to 75# and 3x15’ rope climbs per round


190801 was 26:43 with 65# and 4x11’ rope climbs per round.

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Charles Meyers
September 4th, 2020 at 1:49 pm
Commented on: 200904

4 rounds for time of:

400-m run (320 meters Assault Air Runner )

3 legless rope climbs ( leg assisted rope climbs)

7 squat snatches (95 Lbs)


tabata rows 7-8-8-9-8-7-6-8 75 lbs

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Randy Crooker
September 4th, 2020 at 12:58 pm
Commented on: 200904


4 rft:

21 towel pull-ups

7 power snatch + overhead squat 95lbs


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Orlando Garcia Vazquez
September 4th, 2020 at 10:34 am
Commented on: 200904


goal: gluco pathway/high skill gymnastic

duration:15-20 min. 3-6 min x round

reps: 1600 mts run + 40 reps total shceme/ intensity

modality and load: run Body weight

leg less rope: upperbody pull (Body weight)

snatch: heavy@70% 3rm,upperbody pull,recive squat,overhead press.


60 min

1-3 min brief:

3-9 (6 min general)

5 cals bike

8 ohs empty barr

4 snatch balance

3-4 seated rope climb

3 full snatch (bar)

9-21 (12 min)esp warmup :Snatch

1-5 emom snatch complex add weigth

6-12 emom 2-3 full snatch adding weigth

21-28 (6 min) esp: rope climb

practice and scaling

Seated, feet on box, regular climb, leg less

28-31(3 min)pre wod time.

31-51 (20 min)wod

finisher: 51-56 ( 5 min)

Tabata bend row

56-60 (4min)





reduce the load and leg on box progression


400 mts

3 Rope climb

7 snatch (reduce) load @70%

cap 20 min.


3 rounds:

400 mts run

3 rope climb

7 full snatch


3 rounds

400 mts run

3 rope climb from the floor to stand

7 full snatch o complex ( power stanch+ overhead).


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QiHui Xing
September 4th, 2020 at 8:49 am
Commented on: 200904



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Amedeo Alessio Cerea
September 4th, 2020 at 8:56 am

Well done

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Chris Meldrum
September 4th, 2020 at 5:49 pm


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Charlie Pokorny
September 4th, 2020 at 6:11 pm

Nice work on those snatches!

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Micah Leslie
September 4th, 2020 at 4:35 am
Commented on: 200904

Backyard before work scale.


Airdybe Bike 1 min

2 strict muscle ups

5 double kb squat snatches

Thanks CrossFit. Your programming always leaves room for me to work with what I've got.

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Chris Sinagoga
September 4th, 2020 at 1:33 am
Commented on: 200904

Champions Club Scaling Notes


My comments got ate up from two days ago, all the way back to Fournier. Could one of the IT guys check on that? Or is there something I should do different? I'll usually click "Post" and nothing happens, but when I refresh the page it shows up. The last few times I didn't copy it and I didn't check to make sure.


Just a Workout. You can make this one pretty rough if you want, especially if you are good at rope climbs and you scale the weight well. Or you can emphasize the strength portion of it.


Run - locomotion, unilateral loading, skill (falling/using gravity)

Legless rope climb - scaling an obstacle, pulling, midrange, more strength than skill

Snatch - jumping, external load, squatting, loss of connection, upright torso


Stay as close to rx'd as you can get and don't worry about overall time. Use it to practice your gymnastics and barbell strength, as well as running technique.


Scale the rope climbs so they can be done in around 1:30 or so, and scale the snatch weight to either a heavy set of 7 in a row, or double the reps for a lighter weight. Or, do 2 rounds, mushing them together (800/6/14)


Rest 3 minutes between rounds, maybe drop the rope climbs to 1 or 2


17:20something, I forgot exactly. Used 95 lbs. son snatches


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Erik Dresner
September 4th, 2020 at 5:32 pm

Wasn’t just you, but it looks back to normal now.

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