Make 3 attempts at each of the following:
Max set of toes-to-bars
Max set of ring dips
Broad jump for distance
Then,
Row 2,000 meters for time
Rest as needed between exercises.
Post reps, distance, or time for each to comments.
Compare to 170214.
Scaling:
This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dips that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.
Intermediate Option:
Can be completed as Rx’d
Beginner Option:
Make 3 attempts at each of the following:
Max set of hanging knee raises
Max set of push-ups
Broad jump for distance
Then,
Row 2,000 meters for time
Comments on 210130
72 Comments
Just looking at these times and wondering how many people’s shoulders actually descend the proper depth with ring dips. I guess I need to go to a CrossFit gym to understand a bit more about how they hold people accountable for ROM in general.
CFWUx2
15-15-15
15-15-15
3*broad jump
8:15 row
T2b 20;21;15
Ring Dip 15,12,10
Broad Jump 2,43mt; 2,50;2;50
2k row 8:44
Time: 17:20 min
toes to bar: 13, 13, 12
ring dips: 5, 6, 5
broad jump: 7, 7, 7.5
No rower
kipping TTB: 30-18-14 (e3m)
Ring dip: 19-13-10 (kipped last rep) e3m
Broad jump: 100”-97.5”-99.5” e3m
Toes to bar attempts first, then all dips, then jumps. 2-3 minutes is not enough time for me to fully recover, still felt abs, pecs, going into next attempt.
2k row: 7:32.7 This is slow for me, I started too aggressively, held 1:48-1:51 for about 1k...
Legs AND lungs. Oooff!!
180/41/69”
26-20-18 strict T2B
10-10-10 strict rings dips
7’6” each time.
1 mile run...Very slow & easy! 😅
E2MOM, and subbed strict pull-ups for jumps
16, 14, 12
11, 10, 9
11, 9, 8
total: 100 reps
M/35/6'/178#
(All T2B and ring dips with a kip)
R1: 22 T2B, 25 ring dips, 8'4"
R2: 20 T2B, 17 ring dips, 8'5"
R3: 15 T2B, 15 ring dips, 8'5"
15 - 11 - 6' ft
16 - 10 - 6'2" ft
10 - 11 - 5'10
bike: 3:24
Rx goal:
21-13-2.86m
15-10-2.84m
10-8-2.92m
Actual:
Rx’d
23-18-8ft
20-19-8.5ft
21-19-8.25ft
7:45
I did the beginner version. I’m really proud of my push ups! I did a round of each movement and then followed up
with the next round.
-Max Hanging Knee Raises: 13/23/25 (I used chalk on the last two rounds
-Max Push Ups: 17/16/14
-Broad Jump for Distance: 60”/60”/65” (I should have done some jumping in my warm up.
-Row 2k: 9:15
M/25/5'8"/155lb
CrossFit AFK
19-16-20 (not touch and go on last round)
15-15-14 (kipping on last round)
8'6"-8'7"-X (didn't stick the landing on last jump)
7:35 (really tough, upper body was tired)
TTB - 11,9,8
Dips - 7,6,6
Broad Jump - 5ft7, 5ft7, 5ft10
Row - 7:53.6 🤮
M/53/5'8"
T2B 17, 20, 16
Ring Dips 15,14,15
Broad Jump 77", 78", 80"
2k row 8:22
Dips - 17, 18, 17,
T2B - 37 (PB), 21, 21
Broad jump 6’ 6”, 6’ 11”, 7’
2km row - 6:59.8
👏
T2B 12 9 9
Ring dips 4 3 3
Broad jumps 5'11" 5'10 5'11"
210201 MONDAY
Still nursing bum wrist and grip is a weak link so scaled Saturday’s to 3 max attempts of each:
Hanging knee raises; 10/10/10
Knee push-ups, working to bring elbows in; 10/10/10
Broad jumps; 5’/5’/5’ m, going easy on cranky knees
Then, 2k row staying under 132bpm 11:32
So frustrating to have more to give but slowing if HR got too high. An hour yoga, pt, mobility and stretching instead of SLIPS. Taking advantage of having to slow down to kill all my form faults
Strict TTB: 16-15-16
Ring Dips (kipping): 17-17-17
Brod jumps: 7’5.5” (2.27m) - 7’9.5” (2.375m) - 7’10.5” (2.4m)
TTB and Dips were much better than expected! I don’t know my best broad jump because Beyond the Whiteboard has a blind spot tracking that.
2K row: 7:14.4
12” off my last time, and 17” off my best time. I’m okay with that. I dread the 2K row more than any other WOD. It’s 7 minutes of pure misery for me. I was once told that if you don’t want to quit during the 2K row, you’re not trying hard enough. Well, I didn’t try hard enough today and it only cost me 12 seconds. Oh darn. The Olympics are going to be cancelled this year anyway.
Max set of toes-to-bars: 6-7-9
Max set of chair dips: 15-15-19
Broad jump for distance 76-79-81
Then,
Row 2,000 meters: 7:55
8, 7,6 TtoB
15, 20, 16 dips
84, 85, 88 jump
7:03 row
Beginner:
Knees to chest 14, 12, 15
Pushups 31, 24, 16
Broad jump for distance ?,?, ?
2000 m row 10:08
V-ups: 21, 14, 10 (got pretty ugly in rds 2-3)
Pushups: 23, 16, 14 (kept pretty strict and deliberate)
Broad Jump: 87, 89, 88 (inches)
SDHP: had to skip due to time constraint
13-15-15
20-20-21
88” - 90 1/2 “ - 87 1/4
2k 7:08
went through all the t2b, then dips, then jumps. It was really hard for me to push to a max because I was alone. I mostly went until I got to a “nice number”.
T2B 6-5-4
ring dips with red band 5-5-7
broad jump 5’5”-5’9”-5’7”
2K run 10:10
Later did 2K row 8:59
21
11
7'9"
7:17
No rings, used a barbell in a squat rack for bar dips. Lose my grip on the T2B before anything else fatigues.
12 - 15 - 87"
8 - 15 - 90"
9 - 12 - 87"
Ran 2K (no rower) - 7:48
Heavy back and front squats after with broad jumps after every set. The jumps got further! And fell on the landing more often!
T2b 20,20,21
ring dips 10,10,11
b.jump 87in, 92in, 93in
row 2k 11:23
M45 165
Didnt have time to make it to the gym. I might make this one up tommorow depending on the WOD.
Had to modify for equipment:
GHD (pause reps) 15/15/15
Broad jumps - didn't measure
Close-grip bench @ 135 10/8/7
2k run - 8:30
I didn’t have a pull up bar or rings available today. I did LANE instead. Since I missed it last week. 40% BW Hang Power Snatches & SHSPU. 10/7 10/8 10/6 10/9 10/10 (tried to hold the 10 reps on HPS & increase SHSPU each round.)
Bar dips, skipped the row 😬
T2B: 20, 16, 17
Dips: 25, 25, 26
Broad jump: 78”, 78”, 82”
T2B: 11,13,13
Ring Dips: 17,19,20
Broad Jump: 6’4”,6’5”,6’2”
2K Row: 8:05
Toes 15, 16, 16 (quite sore from GHDs)
Dips 13, 6, 20
Jump 8'1.5", 8'0.5",8'1.5"
Row 5:38 (app on phone connected to rower way different than machine console 🤔)
M 30s 220lb
20 minute warm up run.
Really wanted to practice t2b and dips instead of scaling them to a different exercise so just did 10 reps of each per set. Didn’t have a measure for broad jumps, but was the same for all 3.
Row 2k: 8’24”
Sucked wind in general today.
T2B: 17/14/14
Ring Dips: 14/14/15
Broad Jump: 6.5/6.75/6.75ft
2k Row: 7:27.6
Not quite the numbers I expected for T2B and ring dips. Was totally gassed after the 2k. Odd b/c I've had better times.
Modified / scaled to:
3 attempts at
Max set of hanging knee raises
Max set of bench dips, elevated feet
Broad jump for distance
Then, for time:
200 DB SDLHP | 2x9,5 kg DB
SCORE:
1 - 18 HKR / 15 dips / 1,52 m
2 - 23 HKR / 15 dips / 1,55 m
3 - 20 HKR / 15 dips / 1,63 m
SDLHP in 14'57''
9 km hilly run in the morning. Unexpected 2 km run just before WOD, doing some errands.
I had never measured broad jumps. Large room for improvement...🙄 legs were tired, but I suspect it's more a question of poor technique.
SDLHP were a real slog today... still, nice WOD👍
1. 10/8/6'7.5"
2. 10/6/6'9.5"
3. 10/6/7'2.5"
Row 2k: 7:37.9
Subs: TTB to Toes to dumbell, ring dips to regular dips.
60/26/82”
60/25/86”
60/25/92”
200 2x20#DBs SDHP = 5:15
T2B: 11/10/10
Ring Dips: 3/2/2
Broad Jumps: 5'7"/5'4"/ 5'6"
200 Slow Single arm banded pull downs:
6:18/6:21/6:19
I did
8 knees raise
13 box tríceps dips
1,72 metres / 5 feets and 7 inches
200 bent over row in 7:53 min
Strict knee to tricep
15/11/11
Strict ring dips
15/12/12
2k row
10:04
No energy today
TTB (kipping): 25 - 18 - 17
Ring dips (strict): 20 - 17 - 16
Broad jump: 85" - 84" - 86"
2k row: 7:46
m/52/5'11"/200#
Leg raise
bar dips
broad jump
1 - 21/5/6’
2 - 22//8/7’
3 - 23/9/6’5”
row time 7:47.4
Toes2Bar: 16, 14, 18
Strict Ring Dips: 21, 21, 19
Broad Jump: 7'3", 7'5", 7'2"
2,000 meter row: 7:31.4
M/43/5'11", 175lbs
TTB-17/14/15
Ring Dips (red band)-19/16/14
Broad Jump-6’8/6’9/6’9
2k-938
RX
T2B 20/20/20
RD 20/20/18
Broad Jump 7/7.5/7.5 feet
2k Row 7:32
T2B - 10/13/10
Ring Dips - 12/6/6
Broad Jump - 6’1”/5’11”/5’8”
2000m Row - 9:15
39/F/135
T2B- 8 / 5 / 4
Dips- 12 / 12 / 10
BJs- 100” / 101” / 103”
Row 2,000 m- 8:17
Getting back to training and well and truly humbled today
T2B 10 / 6 / 5
Dips 10 / 10 / 8
Broad Jump 2.60m / 2.62m / 2.58 m
Substituted 2k row for 5k watt bike: 7:27 / av watts 252w
Rx
T2B: 22/13/13
Kipping ring dips: 26/26/22
Broad jumps: 7’5/7’5/7’5.5
120 Cal echo bike: 9:13
36/195/5’9/M
T2B 12,10,11
RD 13,12,10
BJ 93”,94.5”,96.5”
Row 7:36
Did T2B, RD, BJ x 3 with about 2 min rest between exercise. Rested about 3 min before row. Row kicked my ass.
3- attempts intermediate option
31-28-28 knee raises
36-34-36banded ring dips
6’ 8” - 6’5”-6’7”broad jump
2k row9:00.2
Skipped the maxes still nursing a few injuries
row 7:27
T2B: 22-20-18
bar dips: 13-14-12
broad jump: 6’-2”, 6’-4”, 6’-4”
2k run: 9:07
m/35/5’-10”/175lbs
M/55/6’1”/181
Max T2B: 27/21/17
Max (strict) Ring Dips: 27/21/16
Standing Broad Jumps: 6’9”/7’1”/6’8”
2K Row (masked): 7:49.2
Scales / subs / scores
Toes to bar: door frame pull-up bar (feet touch ground at extension)
Ring dips: TRX, 1 heel on a box, full range strict motion
Broad jump scored toe to toe*
80cal elliptical trainer = 2000m row
T2B = 21-18-18
RD = 19-15-16
BJ = 90" - 88" - 86"
*If scored toe to heel, subtract 11" shoe length (NB Minimus Prevail size 8.5)
Oops - didn't include my cardio time
8:25
Did row first - 6:56.2 (.5 sec off PR!)
broad jump - 8 ft, 8 ft 1 inch, 8ft 3 inch
t2b - 20, 15, 11
ring dip - 16, 10, 7
M/28/6’1”/200lbs
Nice work Brett! That's a great 2k row.
Thanks Steve!
35/M/6’4”/259
T2B: 5/4/4 (no kip)
Dips: 7/7/5
Broad: 6’5”/6’7”/6’6”
Row: 7:22.3 (#7)
Time：16'05''.
1:(21-13-2.86m)
2:(15-10-2.84m)
3:(10-8-2.92m)
Row:8'13''.
https://youtu.be/-_8FxxlNbWc
T2B: 21-14-11
Ring Dip: 12-9-8
Broad Jump: 6’6”-6’11”-7’1”
Row 2k: 8:29
M/30/5’11”/145
3 rounds warmup:
Max rep hollow rock
Max rep DB pushups
Broad jump x 3
2000 row: 7:35.2
T2B 12, 10, 6
Dips 20 , 18. 15 . ( normals . Didn' t have rings )
Jumps ( too shorts ) 😀
Rowing 2k 8.02 tried to break 8 min . Next time !!
Nice train anyway !
Had to scale the TTB to Knees to elbows and subbed the row for 200 1/2 pood kb sdhp
Did:
11 knees to elbows
16 dips
2,73m (8ft 11in)
5:38 (unbroken)
V-ups 25-26-27
Dips 13-15-15
Broad jumps 6-7-8 (no distance)
2km row 8:01
Mirella Miranda
t2b 10-12- hk 11
knee push-ups 13-11-17
broad jumps 5-6-7-4-4
2km row 9:26
Order of the wod:
finished all TTB- 22, 17,17
then Ring dips- 11, 12,12
then Broad jumps- 8.3, 8.5, 8.7 ft
2k row- 7:42
Champions Club Scaling Notes
RANT
Nothing to rant about
WHAT ABOUT THE MOVEMENTS
Toes to bar - pulling from the hips, added element of overhead tension
Ring dip - pushing without connection (rings instead of bar) from end-range extension
Broad jump - jumping/landing with a lot of range of motion
Row - monostructural movement at a distance too far for a sprint, but not long enough to pace (in other words, it sucks)
MAIN DECISION
Do I have the capacity to make a max reps/max effort set a good enough dose for today?
TECHNIQUE SCALE
AMRAP in 20 minutes of:
Row 500 meters
15 kipping toes to bar (cut range of motion to keep rhythm/pike position)
15 box jumps (step-down)
*practice ring stuff in the warmup
CONSISTENCY SCALE
As listed, but instead of max reps unbroken, do max reps in 2 minutes of each. Except the row, obviously.
INTENSITY SCALE
Do the row first.
INJURY SCALE
I think there's enough here to make an AMRAP out of it - kinda like the technique scale. Something monostructural, then pull-ups/L-sits for a low-body injury, or GHD sit-up/box jump for upper-body injury.
MY STUFF
Did the movements strict. 16/16, 11/11, 11/16. Longest broad jump was Shawn Bradley. Ran 2k in the ice and snow - 8:31
GENERAL FEAR LEVEL: 7