CrossFit | 210313
Saturday

210313

Workout of the Day

50

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge
350-meter farmers carry

♀ 30-lb. DBs ♂ 45-lb. DBs

Post time to comments.
Compare to 160630.


Scaling:
This workout will tax your grip. Reduce the dumbbell load so you can move with limited rest on both the lunges and carries.

Intermediate Option:
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
With a pair of dumbbells, 4 rounds for time of:
25-meter weighted lunge
175-meter farmers carry

♀ 10-lb. DBs ♂ 20-lb. DBs

Master the Movement: Double-Unders

The 2021 CrossFit Open is underway! During yesterday’s announcement, we learned Open Workout 21.1 is made up of two movements: one that’s never been seen in the Open — the wall walk — and one of CrossFit’s classic skill movements that's appeared in every Open since the competition's inception: the double-under.

Watch Master the Movement: Double-Unders

Comments on 210313

50 Comments

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Shawn Hakimi
November 12th, 2021 at 2:14 pm
Commented on: 210313

Intermediate


29:25

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Márcio Jales Costa
May 10th, 2021 at 9:05 pm
Commented on: 210313

Intermediate

35:12

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Nate Gordon
April 24th, 2021 at 8:54 pm
Commented on: 210313

34:08

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Leonardo Silva
April 22nd, 2021 at 10:46 pm
Commented on: 210313

30

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Manchild Manchild
April 9th, 2021 at 3:50 pm
Commented on: 210313

subbed:

25 walking lunges, 45# dbs

15 KTEs


16:36

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Jeff Chalfant
April 3rd, 2021 at 10:42 pm
Commented on: 210313

33:48 at track and scaled to 40lb. Dumbells. No hook grip today. Front rack lunges.




41/69”/177

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Morgan Greene
March 30th, 2021 at 11:54 am
Commented on: 210313

27:53

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Aaron Brumit
March 17th, 2021 at 9:00 pm
Commented on: 210313

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge

350-meter farmers carry

35lbs


Round 1 I completed as is. Rounds 2-4 I shortened lunge to 30 meters, farmers carry to 210 meters.

28:03

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Sin Man Chong
March 17th, 2021 at 6:36 am
Commented on: 210313

Rx 51:28 >.<

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Hamilton Kipp
March 16th, 2021 at 11:12 pm
Commented on: 210313

27:19 with 40# dbs.

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Sam Meixell
March 16th, 2021 at 2:18 am
Commented on: 210313

30# dumbbells, 2 rounds in 11:24 of:

50-meter weighted lunge

350-meter farmers carry

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Jim Rix
March 16th, 2021 at 12:32 am
Commented on: 210313

Scaled to 3 rounds of 50 yard walking lunges, 400 yard farmers carries.

Lunges w/ 35# DBs in round 1, then 20s thereafter. Carries w/ the 35s.

Should have done the 4th round, damn it. Got lazy at the end.

27:03

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Hank McKibban
March 15th, 2021 at 8:56 pm
Commented on: 210313

28:01 (45# kbs)

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Diego Rivear
March 15th, 2021 at 8:05 pm
Commented on: 210313

26 y/o

BW160


28:59

40lb DBs

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Nathan Goisnard
March 15th, 2021 at 12:56 am
Commented on: 210313

Customized


2 rounds with 35# DBs

+welcomed neighborly chat interruption

2 rounds no weights (lung then run)


23m12s


Best part was being outside! Recently I have missed a bunch of WODs and heavily customized others, but this is still much appreciated.

Thanks

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Jeffrey Howard
March 14th, 2021 at 11:32 pm
Commented on: 210313

M/25/5'8"/155lb

CrossFit AFK


38:25 - Sc (50lb dumbbells, at the hang position for lunges on 100m length of road back and fourth)

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Brian Louchis
March 14th, 2021 at 8:10 pm
Commented on: 210313

24:55

35 lbs

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Brian Louchis
March 14th, 2021 at 8:12 pm

Compare to 160630: 30:53 Rx

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Mike Munsee
March 14th, 2021 at 7:06 pm
Commented on: 210313

M 50/190/6’

Used a 50# sandbag for the lunges. 27:22.

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Dan Morris
March 14th, 2021 at 5:03 pm
Commented on: 210313

Scaled to 35lb DBs:


28:30


42 / 6’0 / 195

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Mike Andridge
March 14th, 2021 at 2:47 pm
Commented on: 210313

4 rnds

100' walking lunge w/15# db's (1st rnd was with 25# plates, then switched to 15's)

300m FC with 2-35# kb's

36:29

m/51/175

compare to

4 rnds with 25# plates with handles

100' walking lunge

300 meter farmer's carry

27:18

m/46/5'8"/175

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Geoffroy Castelnau
March 14th, 2021 at 10:29 am
Commented on: 210313

20:07

with two 9kg/20lbs DBs

otherwise as prescribed

(edited)
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JASON H
March 14th, 2021 at 2:06 am
Commented on: 210313

6:35. 10kg db - only 2 rounds of 25m lunges and 175m farmers walk - reflection should've watched the workout video earlier, could've put db on shoulders for lunges to save grip for farmers walk

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Kevin Hernandez
March 14th, 2021 at 1:39 am
Commented on: 210313


(edited)
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Kirk Byrd
March 14th, 2021 at 1:30 am
Commented on: 210313

intermediate - 34:20

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Christian Simpson
March 13th, 2021 at 11:22 pm
Commented on: 210313

Sc to 35#... firearms on 🔥...37:43

(8:33/10:43/9:21/9:06)

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Danny Bostwick
March 13th, 2021 at 11:02 pm
Commented on: 210313

wasn’t much interested in lunging today. Did 4rft 200m carry, 15 DB thrusters. 45#


took some time off fitness to focus on lifting and jiu jitsu. Need my fitness back now.

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Shaun Stapleton
March 13th, 2021 at 10:52 pm
Commented on: 210313

Not sure I’ve ever felt so defeated in a workout. I was done after round 1, scaled to 3 rounds with Rx weight and distance.


33:15


36/195/5’9/M

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Derek Eason
March 13th, 2021 at 10:09 pm
Commented on: 210313

Rx’d 25:25





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Coastie Nick
March 13th, 2021 at 9:42 pm
Commented on: 210313

Rx’d 43:33

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Antonio Alves
March 13th, 2021 at 9:08 pm
Commented on: 210313

4 rounds for time of:

50-meter weighted lunge | 2x 7,5 kg DB

350-meter farmers carry | 2x 9,5 kg DB

SCORE: 41'46''

--

Scaled down weight on WL, because the unknown muscle on my right thigh was still giving me trouble. So I took it really slow on the first 2 rounds. But it responded pretty well, actually. Managed to do the whole thing unbroken.

Still, arms fried from yesterday and today, and still recovering from a hectic week . Need a good rest.


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Az Native
March 13th, 2021 at 9:01 pm
Commented on: 210313

19:17 for 3 rounds. At home so best I could do was 25lb plates. Killer after 3 hours in turnouts and SCBA yesterday.

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Nicole Deaver
March 13th, 2021 at 8:53 pm
Commented on: 210313

28:50 Rx


I did 21.1 this morning and this in the afternoon. It felt like I was in slow motion.

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Charles Meyers
March 13th, 2021 at 8:19 pm
Commented on: 210313

open workout 21.1 again

117 reps RX

(edited)
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Joe Conradi
March 13th, 2021 at 8:09 pm
Commented on: 210313

Rx: 30:09

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Matthew Letarte
March 13th, 2021 at 7:46 pm
Commented on: 210313

22:08

35# DBs

Harder than I expected

3:49/6:35/5:57/5:46

(edited)
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Steve Day
March 13th, 2021 at 7:24 pm
Commented on: 210313

Scaled:

1 round @ 45lb DBs

3 rounds @ 35lb DBs


27:16

Not much fun. Felt long. Check the box day.

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Charlie Pokorny
March 13th, 2021 at 7:23 pm
Commented on: 210313

Scaled to 30-lb + 40-lb kettlebells: 32:10

Did this after getting a front squat PR (305-lbs) in 210311. It's been over 4 years since I made my former PR (300-lbs).

m/52/5'11"/200#

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Brett Eckles
March 13th, 2021 at 6:07 pm
Commented on: 210313

33:13 with 40lb dumbbells


M/28/6’1”/200lbs

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Tom Whyte
March 13th, 2021 at 5:35 pm
Commented on: 210313

27:18

No access to dumbbells:

40kg barbell weighted lunge

2 x 20kg plates farmers carry

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Myles Lance
March 13th, 2021 at 3:55 pm
Commented on: 210313

54:25

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Daniel Robinson
March 13th, 2021 at 3:11 pm
Commented on: 210313

Beginner Option: 35-lb. DBs

19:58

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James Gentile
March 13th, 2021 at 3:05 pm
Commented on: 210313

Scaled to 35lbs.


29:19


Have a 50m leg driveway to telephone pole in front of house. Used that to break things up, to my detriment it appears. The last couple farmers carry workouts have exposed some weaknesses with grip strength....

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Lincoln Kerger
March 13th, 2021 at 2:54 pm
Commented on: 210313

Subbed 25# plates - no DBs/KBs

19:08


Went unbroken 1st 2 rounds (jogged with the plates part of the 350s even). I scaled as far as I did because I was pressed for time and feeling pretty beat up from the last 2 days. Will try with 35# plates next time unless I have access to some DBs, then maybe Rx'd.

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John Clarke
March 13th, 2021 at 2:50 pm
Commented on: 210313

28:32


30lb dumbbells


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Randy Crooker
March 13th, 2021 at 2:30 pm
Commented on: 210313

Intermediate

31:47

m/35/175

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Tatiana Arteaga
March 13th, 2021 at 11:50 am
Commented on: 210313

RX: 24:05

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Eugenio Gonzalez
March 13th, 2021 at 11:41 am
Commented on: 210313

Rx: 22:03

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QiHui Xing
March 13th, 2021 at 10:40 am
Commented on: 210313
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Chris Sinagoga
March 13th, 2021 at 2:27 am
Commented on: 210313

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Weighted lunge - squatting with light weight unilateral loading, stamina

Farmers walk - mad stamina, anatomical position/midline stability, monostructural movement, functional movement


MAIN DECISION

How much of a factor do I want stamina to play into this thing?


TECHNIQUE SCALE

5 rounds for time of:

Run 400 meters

30 overhead lunges

15 kips


CONSISTENCY SCALE

As is, maybe lose the weights on the lunges if needed


INTENSITY SCALE

8 rounds of:

200-m weighted run

20 jumping lunges


INJURY SCALE

Stamina is the name of the game today, so pick two movements you can do that would make you feel a good stamina dose for about 30 minutes.


MY STUFF

Played around with this one a bit, more for quality than anything. Ended up doing 200m 20k farmers walks and pistol practice for 3 rounds.


GENERAL FEAR LEVEL: 5

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