CrossFit | 201103
Tuesday

201103

Workout of the Day

17

Complete as many rounds as possible in 10 minutes of:

5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. rope

♂ 95 lb. ♀ 65 lb.

Post rounds completed to comments.
Compare to 180110.

Workout Tips

29
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Comments on 201103

46 Comments

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Cy Azizi
December 24th, 2020 at 4:51 pm
Commented on: 201103

4 rounds + 7 lunges. 75#, 5 rope pullups

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Jeff Chalfant
November 24th, 2020 at 10:00 pm
Commented on: 201103

6 rounds plus 1 rep as rx’d as possible:

12 rope climb starting legless off my butt. Used legs after I got high enough off the floor. Also did step forward/back overhead lunges not walking lunges, these worked my quads more than walking lunges and quads are a weakness...not dry outside where I would normally walking lunge. This was a PR I guess. All cardio limited with some leg fatigue almost limiting me by round 4 or 5. As gassed as I should’ve been afterward on a 10 minute amrap...


Last time I did 5 rounds but I climbed twice from standing using legs all the way each round.


176/41/69”

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Clint Michael
November 21st, 2020 at 1:39 am
Commented on: 201103

3 rounds plus 3 reps

Used 50# dumbbells and 5 towel pull ups. First WOD since coming back from COVID virus.

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Morgan Greene
November 18th, 2020 at 3:27 pm
Commented on: 201103

Subbed 10’ legless rope climb


4 rds + 5 SN in 5th

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Giuseppe Petrillo
November 18th, 2020 at 10:36 am
Commented on: 201103

6+15 31kg and 5 towel pull ups

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Ralph Keeley
November 13th, 2020 at 12:25 am
Commented on: 201103

M/34/6’/175#


6+13 Rx

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Scott Middleton
November 11th, 2020 at 1:04 pm
Commented on: 201103

6 + 6 with a rope climb sub since I cant fit one in my garage. Did 3 strict pull ups with a knee to elbow each round instead

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Scott Wiedmeyer
November 8th, 2020 at 11:03 pm
Commented on: 201103

34 / M / 5'9" / 137lbs


25lb dumbbell power snatches x5

25lb dumbbell overhead walking lunge steps x10

Strict uneven rings pull-ups x8


2 rounds + 5 + 10 + 2


Once again, this is my first WOD after a long span of laziness.

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Courtney Guthrie
November 7th, 2020 at 5:27 pm
Commented on: 201103

5+5 scaled


45#

12 ft rope climb - leg assisted


F/24/5'5/140

CrossFit AFK

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Jeffrey Howard
November 7th, 2020 at 5:08 pm
Commented on: 201103

M/25/5'8"/160lb

CrossFit AFK


5 - Rx

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Charlie Pokorny
November 5th, 2020 at 11:03 pm
Commented on: 201103

6 rounds + 5 reps Rx

m/52/5'11"/200#

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Coastie Nick
November 5th, 2020 at 7:01 pm
Commented on: 201103

Rx’d

4 rds + 12 reps


180110: 4 rds Rx’d

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Antoine Vial
November 5th, 2020 at 9:58 am
Commented on: 201103

5 rounds + 7 rep

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Joe Pressney
November 5th, 2020 at 7:27 am
Commented on: Workout Tips

7 rounds...

Snatch @ 43kg

Lunges with 22.5kg DB (single arm)

12ft rope climb

Enjoyed it!!

M/90kg/41yo/6'0"

(edited)
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Greg Fairbanks
November 5th, 2020 at 2:16 am
Commented on: 201103

10 min

5 power snatch 65#

10 overhead lunges 65# (not enough room to walk them)

15 pushups


4 rds + 3 power snatch

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Nathanael Akin
November 5th, 2020 at 1:47 am
Commented on: 201103

Scaled power snatch and OHWL to 75 lbs


7 rounds, 1 power snatch

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Chris Sinagoga
November 5th, 2020 at 1:22 am
Commented on: 201103

Champions Club Scaling Notes


RANT

I originally thought I'd need to extend the time on this one... I was wrong. This one was sneaky rough. I find overhead lunges way more taxing on the midline than overhead squats, and just overall more fatiguing.


WHAT ABOUT THE MOVEMENTS

Power snatch - jumping with a light-ish weight, emphasis on upright torso

Overhead lunge - squatting with unilateral loading, extra demand on upright torso and pushing at shoulder level

Rope climb - scaling an obstacle using the entire body but with an emphasis on pulling


WHAT ABOUT THE FORMAT

Video does a good job explaining. I'd add that we're looking to cover a lot of range of motion is a short amount of time here. Don't always think of ROM with how low you go in a squat; sometimes think about how far/high your body is traveling.


TECHNIQUE SCALE

As is, just extend the time cap to 20 minutes and go slow motion. Lose the weight on lunges if needed. Half climbs are fine.


CONSISTENCY SCALE

5 rounds, each for time of:

10 power snatches

20 overhead lunges

2 rope climbs


INTENSITY SCALE

As is. Sub 6 burpees (with a high jump or over the bar) for rope climb if you either can't do any kind of climb or don't have a rope


MY STUFF

6 rounds + 4 snatches as rx'd. Well, almost. I did the lunges in place instead of walking.


GENERAL FEAR LEVEL: 7

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Charles Meyers
November 5th, 2020 at 1:05 am
Commented on: 201103

5 power snatches 75 lbs

10 overhead walking lunges 65lbs

1 rope climb, 15-ft. rope 12’

6 rds

(edited)
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Jade Teasdale
November 5th, 2020 at 12:50 am
Commented on: Workout Tips

3 Rounds + 2 Reps RX

Accidentally did 10 power snatches each time.

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Guillaume Arnould
November 4th, 2020 at 4:53 pm
Commented on: Workout Tips

scaled it to:

5 PS w 30lb DB (each arm)

10 OH lunges with 30lbs BB

5 assisted L pull-ups


Max 10min: 4 rounds + 10

not great...

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Benjamin Schill
November 4th, 2020 at 4:47 pm
Commented on: Workout Tips

M/43/6’3”/215

7 rds

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Chin-Sheng Chou
November 4th, 2020 at 8:04 am
Commented on: Workout Tips

6 rounds +13

*2 rope climbs each round (BKS)

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Chris Sinagoga
November 4th, 2020 at 3:11 am
Commented on: Workout Tips

Wait are we posting on here now instead of the workout?

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Charles Meyers
November 4th, 2020 at 2:35 am
Commented on: Workout Tips

Had trouble posting

(edited)
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Kevin Flowers
November 4th, 2020 at 12:35 am
Commented on: Workout Tips

M/55/185/6’0”

10 min AMRAP


5 PS 95 lbs

10 OH walking lunges 95 lbs

1 legless rope climb


5 rds + 5 PS

ouch

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Mike Munsee
November 4th, 2020 at 12:10 am
Commented on: Workout Tips

M 50/190/6’

scaled bar to 75#.

6+13.

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Steve Day
November 3rd, 2020 at 11:12 pm
Commented on: Workout Tips

(1) 55lb dumbbell


15 min AMRAP

5 single arm db snatch

10 single arm oh walking lunge

Modified rope/peg climb


Alternated arms after each round


10 rounds + 14

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Christian Simpson
November 3rd, 2020 at 9:51 pm
Commented on: Workout Tips

3 rounds rx...tough one for me

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John Rodrigues
November 3rd, 2020 at 9:32 pm
Commented on: Workout Tips

Rx

7rounds +4


5 power snatches

10 overhead walking lunges


1 rope climb, 15-ft. rope — SCALED due do not have climb at my gym in apartment

(edited)
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Matthew Smolik
November 3rd, 2020 at 9:26 pm
Commented on: Workout Tips

5 rounds 2@65 3@85.

no rope in hoisting steel so I did taps

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Erica McLean
November 3rd, 2020 at 8:48 pm
Commented on: Workout Tips

4 rds plus 5 snatches. Subbed to 3 pullups and 3 t2b

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Charlie Pokorny
November 3rd, 2020 at 8:41 pm
Commented on: Workout Tips


(edited)
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Nicole Deaver
November 3rd, 2020 at 8:00 pm
Commented on: Workout Tips

5 rds + 4 snatches 


5 snatches (65#)

10 overhead walking lunges (65#)

3 lay to stand rope climbs 

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Dave DeCoste
November 3rd, 2020 at 7:10 pm
Commented on: Workout Tips

6 rounds + 6 reps

subbed 1 legless rope climb to 11 ft. ceiling.

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Drew YoungeDyke
November 3rd, 2020 at 7:08 pm
Commented on: Workout Tips

Scaled/subbed 5 double kettlebell snatches (44-lb each), 10 walking KB lunges, 3 pullup + knees to elbows. 6 + 3.

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Loris Giuliano Ferrari
November 3rd, 2020 at 4:22 pm
Commented on: Workout Tips

Male 50yo/180cm/77Kg

Bar 40Kg

5 rope pull up instead rope climb

5R+2reps

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Eugenio Gonzalez
November 3rd, 2020 at 3:14 pm
Commented on: Workout Tips

5 rounds + 4 reps


Subbed bar for sandbag and did 3 x floor to standing rope climbs instead of 1 x 15ft climb

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David Williams
November 3rd, 2020 at 2:03 pm
Commented on: Workout Tips

M/36/170lb/5’7”


5k: 32:12


subbed 75lbs for bar weight and two 10ft rope climbs in garage for each rxed climb


5 rounds + 15 reps

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Chris Broomes
November 3rd, 2020 at 1:54 pm
Commented on: Workout Tips

4 rounds, 5 PS, 10 lunges

Power snatch Rx

Went OH for 3 rounds on the lunges, then dropped to shoulder racked for the remainder. I don’t have a rope at my Y so I subbed 12 scapular pull-ups for the rope climb.

M/48/5’5”/189#

(edited)
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Randy Crooker
November 3rd, 2020 at 1:53 pm
Commented on: Workout Tips

Scaled/subbed:

75# bar for snatch and lunges

lunge steps in place. No room to walk

5 towel pull-ups


5 rounds + 5 snatch + 6 lunges

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Claire Fiddian-Green
November 3rd, 2020 at 12:51 pm
Commented on: Workout Tips

Scaled bar to 55#, rope Rx

Completed 4 rounds + 5 PS + 10 OH WL

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Lincoln Kerger
November 3rd, 2020 at 12:03 pm
Commented on: Workout Tips

Scaled PS to 75#

Subbed 5 strict towel pull-ups for rope climb (no rope).

7Rds


HQ, please fix WOD comments.

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Brett Eckles
November 3rd, 2020 at 11:10 am
Commented on: Workout Tips

7 rounds + 1 snatch Rx


M/27/204lb/6’1”

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QiHui Xing
November 3rd, 2020 at 10:15 am
Commented on: Workout Tips
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Katina Thornton
November 3rd, 2020 at 3:15 am
Commented on: Workout Tips

Thank you for all the movement options to accommodate both physical ability and equipment availability.

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Matthew Smolik
November 3rd, 2020 at 11:01 pm

Yes that was a huge plus!

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