CrossFit | 210130
Saturday

210130

Workout of the Day

69

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

The Ring Dip

1

The ring dip is to the bar dip as the squat is to the leg press. The movement requires upper-body strength, stability, and control while bringing the shoulders through full extension. Practicing the ring dip will develop upper-body pressing strength as well as a foundation for more advanced gymnastics movements.

Watch The Ring Dip

Comments on 210130

70 Comments

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Diego Pongeluppe
June 21st, 2021 at 8:47 pm
Commented on: 210130

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

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Clint Michael
March 25th, 2021 at 12:57 pm
Commented on: 210130

toes to bar: 13, 13, 12

ring dips: 5, 6, 5

broad jump: 7, 7, 7.5


No rower

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Jeff Chalfant
February 20th, 2021 at 9:06 pm
Commented on: 210130

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”

(edited)
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Jade Teasdale
February 14th, 2021 at 4:50 pm
Commented on: 210130

26-20-18 strict T2B

10-10-10 strict rings dips

7’6” each time.

1 mile run...Very slow & easy! 😅

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Manchild Manchild
February 13th, 2021 at 5:37 pm
Commented on: 210130

E2MOM, and subbed strict pull-ups for jumps


16, 14, 12

11, 10, 9

11, 9, 8


total: 100 reps

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Ralph Keeley
February 10th, 2021 at 5:21 am
Commented on: 210130

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"

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Allan Smith
February 8th, 2021 at 8:17 pm
Commented on: 210130


15 - 11 - 6' ft

16 - 10 - 6'2" ft

10 - 11 - 5'10

bike: 3:24

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Cor Oz
February 4th, 2021 at 4:32 pm
Commented on: 210130

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

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Jennifer Langeliers
February 4th, 2021 at 12:35 am
Commented on: 210130

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

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Jeffrey Howard
February 2nd, 2021 at 11:22 pm
Commented on: 210130

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)

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Liz Myers
February 2nd, 2021 at 6:34 pm
Commented on: 210130

TTB - 11,9,8

Dips - 7,6,6

Broad Jump - 5ft7, 5ft7, 5ft10


Row - 7:53.6 🤮

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Roger Munger
February 2nd, 2021 at 5:17 pm
Commented on: 210130

M/53/5'8"

T2B 17, 20, 16

Ring Dips 15,14,15

Broad Jump 77", 78", 80"

2k row 8:22

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Lee Howe
February 2nd, 2021 at 8:25 am
Commented on: 210130

Dips - 17, 18, 17,

T2B - 37 (PB), 21, 21

Broad jump 6’ 6”,  6’ 11”,  7’

2km row - 6:59.8

(edited)
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Liz Myers
February 2nd, 2021 at 6:35 pm

👏

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Erica McLean
February 2nd, 2021 at 1:04 am
Commented on: 210130

T2B 12 9 9

Ring dips 4 3 3

Broad jumps 5'11" 5'10 5'11"

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Js Smith
February 2nd, 2021 at 12:36 am
Commented on: 210130

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

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Erik Dresner
February 1st, 2021 at 4:19 pm
Commented on: 210130

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.

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Sam Meixell
February 1st, 2021 at 12:45 pm
Commented on: 210130

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

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Levi Tate
February 1st, 2021 at 4:49 am
Commented on: 210130

8, 7,6 TtoB

15, 20, 16 dips

84, 85, 88 jump

7:03 row

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Jeffery Powell
January 31st, 2021 at 9:09 pm
Commented on: 210130

Beginner:


Knees to chest 14, 12, 15

Pushups 31, 24, 16

Broad jump for distance ?,?, ?


2000 m row 10:08

(edited)
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Greg Fairbanks
January 31st, 2021 at 8:49 pm
Commented on: 210130

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

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Dj Kastrup
January 31st, 2021 at 7:24 pm
Commented on: 210130

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”.

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Karina Findlay
January 31st, 2021 at 2:07 pm
Commented on: 210130

T2B 6-5-4

ring dips with red band 5-5-7

broad jump 5’5”-5’9”-5’7”

2K run 10:10

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Karina Findlay
January 31st, 2021 at 10:25 pm

Later did 2K row 8:59

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Myles Lance
January 31st, 2021 at 1:51 pm
Commented on: 210130

21

11

7'9"

7:17

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James Gentile
January 31st, 2021 at 2:58 am
Commented on: 210130

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!

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Joshua St John
January 31st, 2021 at 1:57 am
Commented on: 210130

T2b 20,20,21

ring dips 10,10,11

b.jump 87in, 92in, 93in

row 2k 11:23

M45 165

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Jonith Irving
January 31st, 2021 at 12:43 am
Commented on: 210130

Didnt have time to make it to the gym. I might make this one up tommorow depending on the WOD.

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Matthew Letarte
January 31st, 2021 at 12:19 am
Commented on: 210130

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

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Jade Teasdale
January 30th, 2021 at 11:38 pm
Commented on: 210130

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.)

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Coastie Nick
January 30th, 2021 at 11:12 pm
Commented on: 210130

Bar dips, skipped the row 😬


T2B: 20, 16, 17

Dips: 25, 25, 26

Broad jump: 78”, 78”, 82”

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Daniel Robinson
January 30th, 2021 at 10:32 pm
Commented on: 210130

T2B: 11,13,13

Ring Dips: 17,19,20

Broad Jump: 6’4”,6’5”,6’2”

2K Row: 8:05

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Sam K
January 30th, 2021 at 10:28 pm
Commented on: 210130

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

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Lindsay Aspen
January 30th, 2021 at 9:58 pm
Commented on: 210130

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.

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Lincoln Kerger
January 30th, 2021 at 9:38 pm
Commented on: 210130

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.

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Antonio Alves
January 30th, 2021 at 9:28 pm
Commented on: 210130

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👍

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Christian Simpson
January 30th, 2021 at 8:38 pm
Commented on: 210130

1. 10/8/6'7.5"

2. 10/6/6'9.5"

3. 10/6/7'2.5"

Row 2k: 7:37.9

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Joe Conradi
January 30th, 2021 at 8:06 pm
Commented on: 210130

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

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Nicole Deaver
January 30th, 2021 at 7:43 pm
Commented on: 210130

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

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Tatiana Arteaga
January 30th, 2021 at 7:30 pm
Commented on: 210130

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

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Mike Andridge
January 30th, 2021 at 7:20 pm
Commented on: 210130

Strict knee to tricep

15/11/11

Strict ring dips

15/12/12

2k row

10:04

No energy today

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Charlie Pokorny
January 30th, 2021 at 7:09 pm
Commented on: 210130

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#

(edited)
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Cullen Weber
January 30th, 2021 at 6:44 pm
Commented on: 210130

Leg raise

bar dips

broad jump


1 - 21/5/6’

2 - 22//8/7’

3 - 23/9/6’5”


row time 7:47.4

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Steve Day
January 30th, 2021 at 6:40 pm
Commented on: 210130

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

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Meagan Burns
January 30th, 2021 at 6:24 pm
Commented on: 210130

TTB-17/14/15

Ring Dips (red band)-19/16/14

Broad Jump-6’8/6’9/6’9

2k-938

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Kirk Byrd
January 30th, 2021 at 6:22 pm
Commented on: 210130

RX

T2B 20/20/20

RD 20/20/18

Broad Jump 7/7.5/7.5 feet

2k Row 7:32

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Lindsey Boyle
January 30th, 2021 at 6:05 pm
Commented on: 210130

T2B - 10/13/10

Ring Dips - 12/6/6

Broad Jump - 6’1”/5’11”/5’8”

2000m Row - 9:15


39/F/135

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Robby Roberts
January 30th, 2021 at 6:04 pm
Commented on: 210130

T2B- 8 / 5 / 4

Dips- 12 / 12 / 10

BJs- 100” / 101” / 103”


Row 2,000 m- 8:17

(edited)
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Mja 204
January 30th, 2021 at 5:53 pm
Commented on: 210130

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

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Shaun Stapleton
January 30th, 2021 at 5:42 pm
Commented on: 210130

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

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Az Native
January 30th, 2021 at 5:30 pm
Commented on: 210130

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.

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Charles Meyers
January 30th, 2021 at 5:16 pm
Commented on: 210130

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

(edited)
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Jonathan Elmore
January 30th, 2021 at 5:05 pm
Commented on: 210130

Skipped the maxes still nursing a few injuries


row 7:27

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Randy Crooker
January 30th, 2021 at 4:17 pm
Commented on: 210130

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

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Kevin Flowers
January 30th, 2021 at 4:13 pm
Commented on: 210130

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

(edited)
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Michael Arko
January 30th, 2021 at 4:05 pm
Commented on: 210130

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)

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Michael Arko
January 31st, 2021 at 5:00 pm

Oops - didn't include my cardio time

8:25

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Brett Eckles
January 30th, 2021 at 3:10 pm
Commented on: 210130

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

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Steve Day
January 30th, 2021 at 6:43 pm

Nice work Brett! That's a great 2k row.

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Brett Eckles
January 30th, 2021 at 8:05 pm

Thanks Steve!

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matthew rhodes
January 30th, 2021 at 1:57 pm
Commented on: 210130

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)

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QiHui Xing
January 30th, 2021 at 1:57 pm
Commented on: 210130

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

(edited)
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Alex Pettingell
January 30th, 2021 at 1:46 pm
Commented on: 210130

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

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John Clarke
January 30th, 2021 at 1:27 pm
Commented on: 210130

3 rounds warmup:

Max rep hollow rock

Max rep DB pushups

Broad jump x 3


2000 row: 7:35.2

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Henri Holm
January 30th, 2021 at 11:22 am
Commented on: 210130

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 !

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Eugenio Gonzalez
January 30th, 2021 at 9:43 am
Commented on: 210130

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)

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Wladiston Paiva
January 30th, 2021 at 6:01 am
Commented on: 210130

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


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Sandeep Gadde
January 30th, 2021 at 4:07 am
Commented on: 210130

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

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Chris Sinagoga
January 30th, 2021 at 1:15 am
Commented on: 210130

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

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Glenn Hodges
April 23rd, 2019 at 1:19 pm
Commented on: The Ring Dip

It appears to me that picture 2 and 3 in the sequence shown may be reversed. Anyone else see that?

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