CrossFit | 210321
Sunday

210321

Workout of the Day

93

Cindy

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Post rounds completed to comments.
Compare to 190527.


Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats

21.2 Iron Bear

Post 21.2 at CrossFit Iron Bear, Brisbane, Australia.

Comments on 210321

95 Comments

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Márcio Jales Costa
May 26th, 2021 at 1:35 am
Commented on: 210321

Strict pull-ups

14 rounds + 9 reps

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Leonardo Silva
May 2nd, 2021 at 1:06 am
Commented on: 210321

17 Rounds

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Morgan Greene
April 19th, 2021 at 3:58 pm
Commented on: 210321

22 rds

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Jeff Chalfant
April 11th, 2021 at 9:36 pm
Commented on: 210321

16 rounds plus 10 reps rx’d. Cant complain with 2 rounds more than the one I did just after I turned 40! Pull-ups unbroken with upper body focused gymnastic kip. Pushups broken 6/4 until the last few rounds which were 5/3/2, and the last complete round was broken 3/3/2/2. Broke most rounds of squats into 3 quick sets of 5. Cardio and pushups equally limiting as always.



42/69”/177lbs.

(edited)
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Dan Kremer
April 10th, 2021 at 11:33 pm
Commented on: 210321

18 rds plus 15 Rx’d

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Zach Walston
March 29th, 2021 at 9:06 pm
Commented on: 210321

Rx 22 rounds even

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Ralph Keeley
March 29th, 2021 at 12:09 am
Commented on: 210321

M/35/6'/178#


20+15

(18 reps shy of PR; everything felt good with the exception of the push-ups.)

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Cor Oz
March 28th, 2021 at 1:53 pm
Commented on: 210321

Rx goal:

21 + 18


Actual:

22 + 6

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Kris Sienkiewicz
March 28th, 2021 at 10:55 am
Commented on: 210321

1/2 Cindy

With vest 10kg

11 rounds + 5pull ups

M/44/83kg

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Aaron Brumit
March 24th, 2021 at 8:48 pm
Commented on: 210321

17 + 7 rx’d and pr.


190527 was 13 + 4 (edit: which I performed 04/26/2020)

(edited)
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Hamilton Kipp
March 24th, 2021 at 12:34 am
Commented on: 210321

20 rounds + 2 pull ups.

a PR for me in 5 attempts over past 7 years.

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Karina Findlay
March 23rd, 2021 at 10:32 pm
Commented on: 210321

Banded PU otherwise Rx

11+11

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Claire Fiddian-Green
March 23rd, 2021 at 9:29 pm
Commented on: 210321

15 rounds even

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kevin robinson
March 23rd, 2021 at 7:07 pm
Commented on: 210321

Male, 49 y/o

13+15 reps

rx

pr

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Az Native
March 23rd, 2021 at 3:38 pm
Commented on: 210321

18+5+10+1. Decent score for me especially after heavy squats yesterday. PR is 22 many years ago...

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Diego Rivear
March 23rd, 2021 at 12:03 pm
Commented on: 210321

26 y/o

160lbs


Rx: 26 rounds + 5 pull ups


PR by 5 rounds

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Chin-Sheng Chou
March 23rd, 2021 at 11:22 am
Commented on: 210321

RX, 22+7

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Patrick Rode
March 23rd, 2021 at 6:23 am
Commented on: 210321

22RD + 15 Reps

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Kevin Flowers
March 23rd, 2021 at 5:51 am
Commented on: 210321

M/55/6’1”/180


”Cindy”


Rx: 23 rounds + 3 pullups

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Gavin Christensen
March 23rd, 2021 at 2:43 am
Commented on: 210321

15 rounds + 2 pull-ups.

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sandy francisco duran perez
March 22nd, 2021 at 11:49 pm
Commented on: 210321

"Cindy"

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

__________________

201030

Score;- 20 Rounds Rx'd

_______________

210322

Score;- 22 Rounds + 14 Reps Rx'd

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Travis Schwartz
March 22nd, 2021 at 10:57 pm
Commented on: 210321

12 + 1 pull up

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Jeffrey Howard
March 22nd, 2021 at 10:54 pm
Commented on: 210321

M/25/5'8"/155lb

CrossFit AFK


22 - Rx

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Derek Eason
March 22nd, 2021 at 10:11 pm
Commented on: 210321

Rx’d with C2B Pull-ups


26 rounds + 9 push-ups




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John Rossetti
March 22nd, 2021 at 9:44 pm
Commented on: 210321

Purple Banded chins after round 5

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John Rossetti
March 22nd, 2021 at 9:41 pm
Commented on: 210321

56 YOM 5’6” 210.2

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats


10 Rounds + 5 chins

305 reps

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Sam K
March 22nd, 2021 at 9:32 pm
Commented on: 210321

20 + 3 Rx

Better than 17 rounds last time


M/30s/225lb


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Dave DeCoste
March 22nd, 2021 at 6:49 pm
Commented on: 210321

27 rounds + 10 reps

1 rep PR.

M/43/5’8”/165

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Nora Kluge
March 22nd, 2021 at 6:41 pm
Commented on: 210321

Banded pull ups

Box push ups

Air squats


11rds+5 pull ups

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Johannes Kluge
March 22nd, 2021 at 6:38 pm
Commented on: 210321

15+13 Rx

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Christian Simpson
March 22nd, 2021 at 5:36 pm
Commented on: 210321

Today: 18 + -/-/-

10/30/20: 15 + 5/-/-

02/18/20: 16+5/10/3


(0:46,0:50,0:58,1:02,1:04,1:10,1:13,1:08,1:18, 1:20,1:12,1:14,1:20,1:00,1:15,1:08,1:06,0:52)

(edited)
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Mike K
March 22nd, 2021 at 4:49 pm
Commented on: 210321

21 rounds

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Erik Dresner
March 22nd, 2021 at 3:36 pm
Commented on: 210321

18+5 — all strict pull ups.


beats my previous Strict Cindy score of 17+11.


Strangely, it also destroys my best Cindy with kipping pull ups score of 16+27.

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Nate Gordon
March 22nd, 2021 at 3:33 pm
Commented on: 210321

20 + 11 reps

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Chris Meldrum
March 22nd, 2021 at 3:20 pm
Commented on: 210321

"Chest-to-bar Cindy"

As rx’d, 21 rounds + 5 push-ups (PR). 


PR by 1+ round.  This hurt pretty good – rounds took 45-50 seconds, was able to get 11 by 10 minutes.  From there, pretty much just paced it EMOM.  All rounds pull-ups unbroken, which was a huge win for me.  Most rounds of push-ups also unbroken.  Mini-breaks in some rounds at 7.  Squats unbroken but not particularly fast.


48m/5'10"/185

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Kirk Byrd
March 22nd, 2021 at 3:10 pm
Commented on: 210321

RX - 21 rounds + 10 reps

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Thomas Neilson
March 22nd, 2021 at 2:12 pm
Commented on: 210321

18 rounds +5 pull-ups RX M 53 190# 5'11" for some reason it just went really easy beat my previous best by two rounds. Some days you are the whooper some days you are the whoopee.

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Dan Morris
March 22nd, 2021 at 2:02 pm
Commented on: 210321

RX:


19 rounds + 1 pull-up


42 / 6’0 / 195

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Jeffery Powell
March 22nd, 2021 at 1:29 pm
Commented on: 210321

5 rounds of the beginner plus 3 pull ups.

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James Gentile
March 22nd, 2021 at 10:29 am
Commented on: 210321

19 + 4 pull-ups. Should be able to get 20 next time.

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Brendan Mullan
March 22nd, 2021 at 8:17 am
Commented on: 210321

10 rounds 👍😅

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Lynn McTaggart
March 22nd, 2021 at 4:41 am
Commented on: Workout Tips for 210321

I do this workout once a month but I do ring pull-ups. On my 75th birthday last year my son and granddaughter joined me and we completed 75 pull ups, 150 push ups and 225 squats

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Peter Mills
March 22nd, 2021 at 10:01 am

Scv and full force alumni!

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Justin Glennon
March 22nd, 2021 at 4:16 am
Commented on: 210321

10 Rounds flat. Thought I was hot sh!t by doing it in a weight vest but dropped it only after 2 rounds. Totally messed up my pacing. I'll do better next time. Just getting back into it


M 29/6'3"/280lb

(edited)
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Jade Teasdale
March 22nd, 2021 at 3:11 am
Commented on: 210321

I felt nauseous the whole way through. Could be a mixture of dehydration & breathing hay dust for 3 hours while cleaning 🧹 out the barn. Spring Cleaning!

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Jade Teasdale
March 22nd, 2021 at 3:05 am
Commented on: 210321

Cindy RX

Strict PU

14 Rounds + 3 SPU

maintained a round every min 30 sec.

got an extra round + 3 SPU on the last set. Emptied the tank! Almost didn’t workout since I did a ton of barn work today. Was exhausted!

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Pedro Molina
March 22nd, 2021 at 2:19 am
Commented on: 210321

12 rounds Rx

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Randy Crooker
March 22nd, 2021 at 12:14 am
Commented on: 210321

Three out my back yesterday before attempting 21.2.

Just a check the box day today. Did 10 rounds of Cindy in 11:45. Hope to be able to attempt 21.2 tomorrow before the deadline.

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Thomas Neilson
March 22nd, 2021 at 2:13 pm

Warm up your hamstrings really well before doing 21.2

Good luck. It sucked in 2017 and it still sucks today

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Antonio Alves
March 21st, 2021 at 10:37 pm
Commented on: 210321

Did a modified version:


Complete as many rounds as possible in 20 minutes of:

5 jumping pull-ups

10 kneeling push-ups

15 squats

SCORE: 13 (19':57'')

--

Graduated to jumping pull-ups instead of horizontal rows. Standard: chin above bar, controlled descent.

Kept kneeling push-ups to maintain good flow and ROM throughout. All unbroken except set 11 of push-ups.

Feeling good at the end, did 2 more rounds for good measure.

1h30 hilly bike ride in the morning.

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Charlie Pokorny
March 21st, 2021 at 8:29 pm
Commented on: 210321

19 rounds complete with kipping chest-to-bar PU

m/52/5'11"/200#

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Diogo Andrade
March 21st, 2021 at 8:03 pm
Commented on: 210321

27 rounds

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Coastie Nick
March 21st, 2021 at 6:53 pm
Commented on: 210321

Rx’d: 31 rds + 12 reps (PR)

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Charlie Pokorny
March 21st, 2021 at 7:57 pm

Wow - great work!

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Coastie Nick
March 22nd, 2021 at 10:02 pm

Thanks!

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Danny Bostwick
March 21st, 2021 at 6:49 pm
Commented on: 210321

14 rounds, 1 pull-up RX. Not a PR, but man I’m pretty pleased with the result. 15-20lb overweight and just coming back to regular fitness.

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Matthew Letarte
March 21st, 2021 at 6:35 pm
Commented on: 210321

15 rounds + 5 RX (w/ strict pullups)

Just took it easy and aimed for perfect reps, felt great

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Tony Quick
March 21st, 2021 at 6:14 pm
Commented on: 210321

10 rounds with Cindy

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Joe Conradi
March 21st, 2021 at 6:12 pm
Commented on: 210321

22+1 (with strict pull-ups)

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Byron Hills
March 21st, 2021 at 6:01 pm
Commented on: 210321

12 + 5

green banded pull-ups on monster

should have pushed much harder..

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Myles Lance
March 21st, 2021 at 5:47 pm
Commented on: 210321

17 rounds + 10 reps

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Dyon Torrell
March 21st, 2021 at 5:30 pm
Commented on: 210321

931 Rx

31 rounds and 1 pull up

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Loris Giuliano Ferrari
March 21st, 2021 at 5:14 pm
Commented on: 210321

Male 51yo 181cm 78Kg

21 Rx'd 1 more before! Proud

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Hank McKibban
March 21st, 2021 at 5:05 pm
Commented on: 210321

25 rds+3 pull-ups (PR)


190412: 22 rds+7 push-ups

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Todd Baker
March 21st, 2021 at 4:57 pm
Commented on: 210321

21 rounds, Rz

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Michael Arko
March 21st, 2021 at 4:17 pm
Commented on: 210321

23 rounds

PR by more than a full round

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Steve Day
March 21st, 2021 at 4:13 pm
Commented on: 210321

22 rounds + 4 strict pull-up

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Charles Meyers
March 21st, 2021 at 4:12 pm
Commented on: 210321

11 Rds +5

blue band and kipping pull-ups

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Jonathan Elmore
March 21st, 2021 at 4:08 pm
Commented on: 210321

21 even

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Nathan Wray
March 21st, 2021 at 4:03 pm
Commented on: 210321

32:36 with a 20lb vest, with a mile run to start and a mile run to finish.....

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Michael Dragon
March 21st, 2021 at 3:37 pm
Commented on: 210321

I did 6 rounds. I thought it was good. Then I saw y'alls comments. LOL

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Matthew Letarte
March 21st, 2021 at 6:37 pm

That is good! Keep at it

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Nicole Deaver
March 21st, 2021 at 3:29 pm
Commented on: 210321

18 Rds + 1 pull-up


🤦🏻‍♀️ (18Rds + 2 pull-ups is my PR)



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Jade Teasdale
March 22nd, 2021 at 3:07 am

That always sucks!!! 🤣

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Jade Teasdale
March 22nd, 2021 at 3:07 am

That would make a great “Life is Crap 💩” t-shirt!

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Nicole Deaver
March 22nd, 2021 at 12:16 pm

😂

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Derek Scott
March 21st, 2021 at 3:15 pm
Commented on: 210321

21

37/M/6’1”/200

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Saxton Coorough
March 21st, 2021 at 2:05 pm
Commented on: 210321

23+13. I’ll take it after 21.2 yesterday.

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Robert Hammond
March 21st, 2021 at 2:04 pm
Commented on: 210321

20 plus 15, strict pulls/rotator cuff injury, 65 years old

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Jade Teasdale
March 22nd, 2021 at 3:09 am

🤯 I’m so not fit! 🤣🙌🏽

Mad Respect Sir!

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Greg Tooke
March 21st, 2021 at 1:54 pm
Commented on: 210321

18+8reps

pish-ups got me, had to break at 6 after 13 rounds.

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Lincoln Kerger
March 21st, 2021 at 1:36 pm
Commented on: 210321

22rds + 15


Pull-ups felt ugly and not my PB but not too far off. I'll take it after the beating my knees and back took over the last couple of days.

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QiHui Xing
March 21st, 2021 at 1:35 pm
Commented on: 210321

RX:21R+18.(Unbroken)

https://youtu.be/zFWMLs3hFGg

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Alex Pettingell
March 21st, 2021 at 12:29 pm
Commented on: 210321

Strict Pull-ups: 18 rounds + 5 reps


Compare to: 17 + 3

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Tomi Krznar
March 21st, 2021 at 11:53 am
Commented on: 210321

16 rounds

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Brett Eckles
March 21st, 2021 at 11:38 am
Commented on: 210321

21 rounds + 10 reps


M/28/6’1”/200lbs

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Cassandre Vigouroux
March 21st, 2021 at 11:01 am
Commented on: 210321

Pregnancy Scaling

“Cindy”

AMRAP 20’

5 Seated Ring Row

10 Knee Push Ups / Box knee push ups

15 Air Squats / Box Air Squats

Rest 1’ after each round

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John Clarke
March 21st, 2021 at 10:56 am
Commented on: 210321

Half Cindy: 14 rounds

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Daniel Robinson
March 21st, 2021 at 10:31 am
Commented on: 210321

Rx: 14+20

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Eugenio Gonzalez
March 21st, 2021 at 10:20 am
Commented on: 210321

25 rounds feeling like a beast

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Daniel Robinson
March 21st, 2021 at 10:32 am

As you should! Nice work.

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Lincoln Kerger
March 21st, 2021 at 1:36 pm

Awesome! That is beastly!

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Tatiana Arteaga
March 21st, 2021 at 9:11 am
Commented on: 210321

13 rounds

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Brian Louchis
March 21st, 2021 at 3:16 am
Commented on: 210321

15+4 Rx

Strict

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Chris Sinagoga
March 21st, 2021 at 12:28 am
Commented on: 210321

Champions Club Scaling Notes


RANT

Nothing to rant about.


WHAT ABOUT THE MOVEMENTS

Pull-up - pulling, overhead, skill (core-to-extremity/global flexion/extension)

Push-up - pushing, midrange, stamina

Squat - squatting, speed


MAIN DECISION

Do I want stamina to be a limiting factor (probably with push-ups)?


TECHNIQUE SCALE

Same format, sub either just kipping or partial-ROM kipping pull-up to practice rhythm


CONSISTENCY SCALE

Strict pull-ups, no-slop push-ups, feet stay still on squats


INTENSITY SCALE

Cut push-ups down to a number you won't have to break until late in the workout


MY STUFF

Did 10 minutes early in the day then 10 minutes later in the day.


GENERAL FEAR LEVEL: 8

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