CrossFit | 210331
Wednesday

210331

Workout of the Day

57

6 rounds for time of:

2 rope climbs
10 ring dips
12 GHD sit-ups

Post time to comments.


Scaling:
Each round should be fast and nearly unbroken. Modify the exercises and reduce reps to allow you to maintain intensity throughout the workout.

Intermediate Option:
6 rounds for time of:
1 rope climbs
7 ring dips
9 GHD sit-ups

Beginner Option:
4 rounds for time of:
2 assisted rope climbs
10 assisted dips
12 AbMat sit-ups

Comments on 210331

58 Comments

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Clint Michael
June 17th, 2021 at 12:24 pm
Commented on: 210331

20:03

No long rope available, so I used 6 laying to standing rope climbs per round. Everything else was Rx'd.

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Morgan Greene
April 25th, 2021 at 6:43 pm
Commented on: 210331

Subbed abmat SU: 13:49

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Natalia Diez
April 21st, 2021 at 12:19 pm
Commented on: 210331

12:55 rx

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Jeff Chalfant
April 20th, 2021 at 7:58 pm
Commented on: 210331

13:22 with 11-12’ rope climbs from seated starting legless for 2-3 “pulls” each climb.

Strict ring dips until the last round or 2 where I had to kip to lock out a few reps. Harder than expected. May have started too aggressively. Unbroken ghds. Unbroken ring dips only the first 2 rounds, then 2 sets for one round then 3 sets for one round then 4 sets for 2 rounds! About 90 seconds for round 1 and 100 seconds for round 2, but slowed way down after that.


42/177/69”

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Mario Cruz
April 15th, 2021 at 2:17 pm
Commented on: 210331

13:07 Rx

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Greg Fairbanks
April 7th, 2021 at 6:47 pm
Commented on: 210331

4 rds for time

10 inverted rows, high parallettes

10 assisted dips, to knees, with toes touching behind, high parallettes

12 abmat situps


8:57

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Cor Oz
April 6th, 2021 at 7:48 pm
Commented on: 210331

As rx’d

19:50

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Daniel Whittaker
April 6th, 2021 at 3:24 am
Commented on: 210331

M/53/69"/180lbs


14:30 Rx

Equiv for 2x15' rope (6 x 5' rope climbs)

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Ralph Keeley
April 5th, 2021 at 3:45 am
Commented on: 210331

M/35/6’/175#


11:50

Subbed two 10’ legless rope climbs from seated; all else Rx

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Diego Rivear
April 4th, 2021 at 11:50 am
Commented on: 210331

26 y/o

160lbs


6 rds ft 10:15

10 s pull ups

10 s ring dips

12 weighted sit up 10lbs

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Jade Teasdale
April 4th, 2021 at 2:52 am
Commented on: 210331

13:22 Rx

some walking in there b/c my dip station was a ways from our rope. + throwing the dog’s toy a lot. 🤣

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Jeffrey Howard
April 3rd, 2021 at 8:07 pm
Commented on: 210331

M/25/5'8"/155lb

CrossFit AFK


15:11 - Rx

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Az Native
April 3rd, 2021 at 5:13 pm
Commented on: 210331

Did 5 rounds, at work so subbed 15 pull-ups for rope climbs.

15:44

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Antoine Lenouvel
April 3rd, 2021 at 8:14 am
Commented on: 210331

19'30 Rx

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Aaron Brumit
April 2nd, 2021 at 8:22 pm
Commented on: 210331

Rope height wasn’t mentioned so I used a 15ft. 15:20 as rx’d.

(edited)
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Nate Gordon
April 1st, 2021 at 9:01 pm
Commented on: 210331

14:09

subbed strict pull ups x 6 for rope climbs

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Joshua Willing
April 1st, 2021 at 5:05 pm
Commented on: 210331

15:50 RX

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Myles Lance
April 1st, 2021 at 4:54 pm
Commented on: 210331

19:41

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Chris Meldrum
April 1st, 2021 at 4:28 pm
Commented on: 210331

As rx’d, 14:00. 


Rope climbs got tough in later rounds.  I’m sure the GHDs had something to do with that, but probably also the fact that I haven’t done any rope climbs since last September. Did after heavy deadlifts.


48m/5'10"/185

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Roger Munger
April 1st, 2021 at 4:06 pm
Commented on: 210331

M/54/155#

Modified: 6 rds of

26' 70# lifted w pulley and rope

10 ring dips

12 GHD

11:55

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Claire Fiddian-Green
April 1st, 2021 at 2:22 pm
Commented on: 210331

13:26. Modified to 6 rounds of: 12 pull-ups, 10 bar dips, 15 GHD sit-ups

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Dan Morris
April 1st, 2021 at 1:53 pm
Commented on: 210331

Subbed 3 climbs for the 2 given 11-ft ceilings; inflatable ball GHDs:


13:30


42 / 6’0 / 195

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Sandeep Gadde
April 1st, 2021 at 10:56 am
Commented on: 210331

10:15 RX

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Sam K
April 1st, 2021 at 10:40 am
Commented on: 210331

Rope climbs were a mix of legless and lay to stands, trying to make an 8' rope work.

Ring dips & GHDs as is


9:40


M/30s/225lbs

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Brett Eckles
April 1st, 2021 at 10:18 am
Commented on: 210331

11:45 Rx


M/28/6’1”/200lbs

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Derek Eason
April 1st, 2021 at 4:03 am
Commented on: 210331

Rx’d 8:53




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Emilio Diaz
April 1st, 2021 at 1:14 am
Commented on: 210331

Warm ups? Gracias

(edited)
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Js Smith
April 1st, 2021 at 12:38 am
Commented on: 210331

4 rounds of:

2 lay-2-stand rope

10 couch dips

12 AbMat sit-ups

9:40

Trying to get a schedule going, even if it’s easier WODs

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Steve Day
April 1st, 2021 at 12:00 am
Commented on: 210331

13:37

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Antonio Alves
March 31st, 2021 at 11:04 pm
Commented on: 210331

Modified to:


6 rounds for time of:

2x 10 hanging knee tucks + 10 jumping pull-ups

10 bench dips, feet elevated

12 GHD sit-ups from bench

SCORE: 24'41''

--

Some very inventive modifications in the comments 😀

Probably overdid nº of HKT + JPU reps as replacement for rope climbs...🙄 too much time spent here, although I thoroughly enjoyed it.

During warm-up, suprised to see I could string 3 full ROM chair dips. Not enough for the full workout, but still a good surprise.

Also during warm, I think I invented the "ropeless rope climb": squat, jumping pull-up with knee tuck, slow descent, repeat.

Overall, nice training session, and great combo of movements.

5 km easy run in the morning.

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Travis Schwartz
March 31st, 2021 at 11:00 pm
Commented on: 210331

Intermediate scale

12:06

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Matthew Letarte
March 31st, 2021 at 10:12 pm
Commented on: 210331

11:27 Scaled to:

2 x 5 strict pullups

10 parallel dips

12 GHD on decline bench

1:37/1:45/1:54/1:54/1:59/2:17

Still feeling weak from being sick last week, so scaling and taking the workouts easier

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Nicole Deaver
March 31st, 2021 at 9:17 pm
Commented on: 210331

6 Rds

6 rope pull-ups

10 ring dips

12 incline sit-ups (10# ball)

15:39


We only have a 6’ rope (basically for the kids to work on their grip) so until I can do leg less from the ground lay to stand & rope pull-ups is all I can really do.

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Eugenio Gonzalez
March 31st, 2021 at 8:48 pm
Commented on: 210331

Did bar dips and floor to standing rope climb in 5:25

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Coastie Nick
March 31st, 2021 at 7:45 pm
Commented on: 210331

Rx’d 12:44

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Nora Kluge
March 31st, 2021 at 7:32 pm
Commented on: 210331

Rope pulls from laying pos. to standing pos.

Supported Ring dips

Sit ups w\ plate @5kg


16:55

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Johannes Kluge
March 31st, 2021 at 7:31 pm
Commented on: 210331

19:40

2 Rounds 2 Rope climbs, Rest 1

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Charlie Pokorny
March 31st, 2021 at 7:18 pm
Commented on: 210331

12:09 Rx

m/52/5'11"/200#

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Damien Leroux
March 31st, 2021 at 6:44 pm
Commented on: 210331

11’21 Rx (unbroken) CrossFit Rapace’s rope


https://youtu.be/BkBXLmk-trw (Start record alter first dips)

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Kevin Flowers
March 31st, 2021 at 5:41 pm
Commented on: 210331

M/55/6’1”/180


6 RFT:


2 rope climbs (16 ft)

10 ring dips (strict)

12 GHD situps (Games std)


Rx (masked): 10:02

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Joe Conradi
March 31st, 2021 at 5:15 pm
Commented on: 210331

Scaled to 6 rounds of:

10 knee tuck pull-ups

10 dips

12 incline situps


10:35

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Jim Rix
March 31st, 2021 at 4:53 pm
Commented on: 210331

Subbed to 6 RFT of

8 squats/knees-to-elbows/Tarzan (aka commando) pull-ups

10 ring dips

12 GHD sit-ups

16:44

Lost at least 20 sec/round transiting from bar in the garage to rings in the shed.


58/5’8”/160

(edited)
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Lincoln Kerger
March 31st, 2021 at 3:38 pm
Commented on: 210331

Subbed 8 commando pull-ups and 8 K2E for 2 rope climbs. Otherwise Rx'd.

15:38


Slow moving today, but unbroken first 3 rds. K2E was first to break followed by ring dips. My make-shift bench-barbell GHD setup in the garage works, but man it will be nice to eventually have access to a real GHD rack again. Access to a rope will be nice too.

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Erik Dresner
March 31st, 2021 at 3:31 pm
Commented on: 210331

6 rds


6 towel pull ups

10 ring dips (kipping allowed)

12 weighted sit ups 50#


8:58


My grip kept slipping on the towel, so I could only do 2 at a time before resetting.


Dips: 10/6-4:6-4/6-4/6-4/5-2-1-1-1


Bigger ab burn than I thought. They don’t get a break.

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Lincoln Kerger
March 31st, 2021 at 3:43 pm

Awesome time! I share that problem plus my towels are all ripping, so I switched to commando pull-ups to at least get that opposing grip.

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James Gentile
March 31st, 2021 at 2:31 pm
Commented on: 210331

Equip sub palooza


X3 knees to elbows then pull-up for each rope climb

Bar dips

Homemade GHD plate stack and feet anchor


11:39


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Mike Andridge
March 31st, 2021 at 2:01 pm
Commented on: 210331

Scaled to

6 rnds

5 pull ups holding sleeves of my Gi like a rope, knees bent'ish

7 strict ring dips

8 3/4 GHD

10:49

m/51/175

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Charles Meyers
March 31st, 2021 at 1:44 pm
Commented on: 210331

6 rounds for time of:

1 rope climbs

7 ring dips (tan band light)

9 GHD sit-ups

14:56

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Christian Simpson
March 31st, 2021 at 1:30 pm
Commented on: 210331

Hotel scale: 6 towel PU/10 47.5# cable triceps pulldown/12 inverted situps...11:56

(1:36/1:58/2:24/1:56/2:04/1:58)

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Randy Crooker
March 31st, 2021 at 12:58 pm
Commented on: 210331

Scaled/subbed:

6 rounds of:

10 L pull-ups

20 deficit push-ups

24 straight leg sit-ups


21:50

m/35/175lbs

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Michael Arko
March 31st, 2021 at 12:39 pm
Commented on: 210331

8x pull-up + knees-to-elbows = 2 rope climbs, other Rx

16:58


Wow, not fast. This was murder on the midsection. I could not do each segment unbroken. I don't know if I did any segment unbroken, except 1st PU+K2E and 6th GHD.

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Daniel Robinson
March 31st, 2021 at 10:17 am
Commented on: 210331

Scaled - 15:27

6 RDS

6 Towel Pull-ups

6 K2E

10 Ring Dips

12 AbMat Sit-ups (20# MB)

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Antoine Vial
March 31st, 2021 at 9:30 am
Commented on: 210331

16 min 53 pour

6 rnd:

16 tractions

10 dips

12 situps

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Thomas Cosic
March 31st, 2021 at 8:40 am
Commented on: Workout Tips for 210331

6 Rounds:

2 rope climbs (the ceiling isn‘t that high)

7 ring dips (4 strict + 3 kipping)

9 ghd sit ups to parallel


time: 11:49

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Cassandre Vigouroux
March 31st, 2021 at 6:22 am
Commented on: 210331

Pregnancy Scaling


4 Rounds

4 Seated Bar Row

10 Dips (hands on bench, bent legs)

12 (6/6) Crossed Mountain Climbers (hand on bench if needed)


FOCUS: technique and ability to speak during the whole workout

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QiHui Xing
March 31st, 2021 at 4:01 am
Commented on: 210331
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Lincoln Kerger
March 31st, 2021 at 3:44 pm

Nicely done!

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Chris Sinagoga
March 31st, 2021 at 12:34 am
Commented on: 210331

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Rope climb - scaling an obstacle, pulling with skill (core-to-extremity)

Ring dip - midrange pushing without connection

GHD sit-up - pulling from the hips, emphasis on the midline, core-to-extremity


MAIN DECISION

Is the setup good enough to have fast transitions?


TECHNIQUE SCALE

4 rounds for quality of:

2:00 rope climb practice

2:00 ring dip/hold practice

2:00 GHD sit-up practice


CONSISTENCY SCALE

3 rounds, double the reps. Or, two rounds, triple the reps. I hope I mathed that right.


INTENSITY SCALE

Scale movements to be unbroken (ring push-ups could work for ring dips)


INJURY SCALE

Upper-body - Try out AMRAP in 15 minutes of: 12 high step-ups, 12 GHD sit-ups

Lower-body - should be good, maybe sub L-sit for GHD


MY STUFF

Park workout again. Added in a bit of Parkour. 6 rounds of: 5 L-pull-ups, 10 bar dips, 5 precision jumps. 13:something


GENERAL FEAR LEVEL: 6

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