CrossFit | 210406
Tuesday

210406

Workout of the Day

73

Complete as many rounds as possible in 12 minutes of:

1-2-3-4-5 reps of:
Squat clean
Strict chest-to-bar pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 125 lb. ♂ 185 lb.

Post rounds completed to comments.


Scaling:
Choose a load for the cleans that is heavy but requires minimal rest between reps when fresh. Similarly, modify the pull exercise so you can keep moving while still being challenged.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1-2-3-4-5 reps of:
Squat clean
Strict pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 105 lb. ♂ 155 lb.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 squat cleans
5 assisted pull-ups

♀ 35 lb. ♂ 45 lb.

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Comments on 210406

75 Comments

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Márcio Jales Costa
June 19th, 2021 at 11:54 pm
Commented on: 210406

1-2-3-4-5

Squat cleans, 155-lb

Strict L-sit pull-ups


43 reps

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Morgan Greene
April 29th, 2021 at 11:05 pm
Commented on: 210406

7rds + 1 clean in the 8th

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Jeff Chalfant
April 27th, 2021 at 9:27 pm
Commented on: 210406

1 round and 23 reps with 8 seconds left. (165lb. Squat cleans) worked up to 185 but it felt too heavy. 165 is slightly below body weight which is what most of the fittest would be doing on this WOD so that’s what I did today. All chest to bar pull-ups double overhand and unbroken. No problem there. Nice break actually!


42/69”/177lbs.

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Mario Cruz
April 15th, 2021 at 2:11 pm
Commented on: 210406

1 round

8 Reps


Rx #185 and strict chest to bar

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Jack Ray
April 13th, 2021 at 12:07 am
Commented on: 210406

As RX

1 round complete+

1-2-3-4-5 squat cleans

1-2-3-4-1.2.3 pull-ups

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Diego Rivear
April 12th, 2021 at 11:01 am
Commented on: 210406

26y/o

160lbs

50 total reps rx

finish set of 4 on the second go around

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Cor Oz
April 12th, 2021 at 12:25 am
Commented on: 210406

As rx’d

10 rounds +1 squat clean

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Coastie Nick
April 10th, 2021 at 8:16 pm
Commented on: 210406

Intermediate:

2 rds + 21 reps (81 reps)

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Dan Morris
April 9th, 2021 at 2:25 pm
Commented on: 210406

Scaled to 135 lbs:


2 rounds + 3 reps each


42 / 6’0 / 195

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Ralph Keeley
April 9th, 2021 at 4:38 am
Commented on: 210406

M/35/6'/175#


2+13 Rx

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James Gentile
April 9th, 2021 at 12:41 am
Commented on: 210406

Done 4/7 p.m. first workout post gout flare up, took it a little easier.


Scaled to 135lbs


2 round + 4 SC = 72 reps


Think I'd get through 1 round RXd!


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Phillip Dorencz
April 9th, 2021 at 12:00 am
Commented on: 210406

M/53/5'8/150


1+14


Scaled 135#, strict c2b

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Jeffrey Howard
April 8th, 2021 at 9:53 pm
Commented on: 210406

M/25/5'8"/155lb

CrossFit AFK


2+10 - Sc (165lb barbell)

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Aaron Brumit
April 8th, 2021 at 5:00 pm
Commented on: 210406

Started at 135 lbs. but the definition of “minimal rest” changed after round 4. Dropped to 115 for rounds 5-13.

Sub’d strict pull ups.

13 rounds.

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Honoré Boone
April 8th, 2021 at 11:59 am
Commented on: 210406

AMRAP 12

1-2-3-4-5

single arm KB squat clean (28k)

2-4-6-8-10

DB power cleans (22.5k)

4 rounds + 2 reps

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Chad Darbonne
April 8th, 2021 at 2:29 am
Commented on: 210406

M/41/195# 2 rounds and through the 3’s 185# squat cleans strict chest to bars

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Byron Hills
April 8th, 2021 at 1:40 am
Commented on: 210406

2 rounds

95# clean squats

blue banded pull-ups

right wrist and shoulder still injured

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Sam K
April 7th, 2021 at 9:50 pm
Commented on: 210406

First time I've picked up a barbell in a year (just bought a set)


1+15 (45 reps) Rx


M/30s/225lb

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Christian Simpson
April 7th, 2021 at 7:35 pm
Commented on: 210406

Sc 135#/str pu...2+ 1/1/-/-/-/-/-/-/-/-

Total reps: 62

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Dave DeCoste
April 7th, 2021 at 6:50 pm
Commented on: 210406

1 round + 14 reps Rx

185 is pretty heavy for me. Probably should have gone lighter.

M/43/5’8”/165

(edited)
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Nate Gordon
April 7th, 2021 at 6:31 pm
Commented on: 210406

intermediate option

3 rounds + 1 rep

91 reps

(edited)
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Guilhem Sine
April 7th, 2021 at 6:20 pm
Commented on: 210406

1 round 2/3 squat clean

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Jade Teasdale
April 7th, 2021 at 5:56 pm
Commented on: 210406

I forgot how many rounds. 2-3 & then, sets 1-2-3.💀 KB Squat Cleans (50#) & Strict C2B! Good time! BMUs were easy after. Good to practice pulling harder & higher!

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Myles Lance
April 7th, 2021 at 4:21 pm
Commented on: 210406

1 round + 17 reps

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Sam Meixell
April 7th, 2021 at 4:20 pm
Commented on: 210406

2 rounds + 6 Rep in 12 minutes of:

1-2-3-4-5 reps of:

Squat clean, 125#

Pull-up3

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Erik Dresner
April 7th, 2021 at 3:23 pm
Commented on: 210406

155#


2+7 (67 reps)

(edited)
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Park Hyunwook
April 7th, 2021 at 8:14 am
Commented on: 210406

M/48/87

155#

Strict pu

63reps

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Chin-Sheng Chou
April 7th, 2021 at 6:07 am
Commented on: 210406

RX, 71reps

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Joshua Willing
April 7th, 2021 at 3:00 am
Commented on: 210406

52 reps @ 135#. Coulda pushed a bit harder

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Craig Hicks
April 7th, 2021 at 2:56 am
Commented on: 210406

M-185#-44-5’10


this was a really fun wod thanks so much!


53 reps at 145#

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Shaun Stapleton
April 7th, 2021 at 2:54 am
Commented on: 210406

Rx 2+3


36/195/5’9/M

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David Smith
April 7th, 2021 at 2:05 am
Commented on: 210406

scaled to 135lb and strict pullups


did 2 rounds in 8:32. Stopped to take it easy on my right knee. I've had repeated intermittent swelling and stiffness. It'll flair up for a day or so then subside. Not sure what to do about it. Trying to strengthen and lengthen the ankle, leg, and hip. We'll see.

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Erik Dresner
April 7th, 2021 at 3:25 pm

The foam roller is your friend here. Roll out your quads and especially your IT bands.

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Hank McKibban
April 7th, 2021 at 1:50 am
Commented on: 210406

1 rd+20 reps rx

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Joshua St John
April 7th, 2021 at 1:44 am
Commented on: Workout Tips

45 165lb

85 reps with 115 clean

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Mike Munsee
April 7th, 2021 at 12:45 am
Commented on: 210406

M 50/190/6’

scaled squat cleans to #135 and strict pull-ups. 2+22.

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Keith Martin
April 7th, 2021 at 12:39 am
Commented on: 210406

M/47/225#

Ha! Reversed the order. Silly memory.

1-2-3-4-5

Strict Pull-ups

Squat Clean, 135#

61 reps

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Henrique Nassif
April 7th, 2021 at 12:07 am
Commented on: 210406

61 reps RX

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Michael Witous
April 6th, 2021 at 10:58 pm
Commented on: 210406

M/59

#95

2 rounds + 21

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Troy Bruun
April 6th, 2021 at 10:39 pm
Commented on: 210406

12min AMRAP: 3rds+1CL (91reps)


1-2-3-4-5

SQT CL (125lbs)

Strict Pull-ups

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Matthew Letarte
April 6th, 2021 at 10:31 pm
Commented on: 210406

Scaled to 125#, still strict C2B pullups

2 rds + 12

4:39/5:37/1:44

Good workout

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Jesse Underwood
April 6th, 2021 at 10:29 pm
Commented on: 210406

1rd + 3 and 3 @135lbs


M/40/190

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Steve Day
April 6th, 2021 at 10:18 pm
Commented on: 210406

Scaled to 69kg/152lbs


66 reps (2 rounds + 1s & 2s of 3rd round)

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Travis Schwartz
April 6th, 2021 at 10:04 pm
Commented on: 210406

2, 1-2-3 on the third. 115 cleans

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Lincoln Kerger
April 6th, 2021 at 9:48 pm
Commented on: 210406

Scaled to 115# squat cleans and strict PUs.

2rds + 23reps = 83 reps


Finished round 3 for good measure. Wanted to go heavier but decided to scale back even more after the warmup - going unbroken on the cleans was more important to me today. Nice WOD!

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Todd Baker
April 6th, 2021 at 9:13 pm
Commented on: 210406

50 reps, intermediate

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Jon Friedland
April 6th, 2021 at 8:55 pm
Commented on: 210406

1 round, 3 pullups + 3 cleans on round 4.


115#


JonNYC

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Antonio Alves
April 6th, 2021 at 8:48 pm
Commented on: 210406

Modified / scaled to:


Complete as many rounds as possible in 12 minutes of:

1-2-3-4-5 reps of:

DB Squat clean | 2x12,5kg DBs

Pulls-ups (strict when possible, jumping when needed)

SCORE: 2 rounds + 1/1 + 2/2 + 3/3 + 4/2 = 78 reps

--

Completed 3 rounds and called it , as I was pressed for time. Nice combo, though 👍

5 km easy run in the early morning

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Derek Eason
April 6th, 2021 at 8:02 pm
Commented on: 210406

Rx’d


3 rounds + 6 reps


(96 reps)



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Kevin Flowers
April 6th, 2021 at 7:58 pm
Commented on: 210406

M/55/6’1”/180


12 min AMRAP


1,2,3,4,5


Cleans (155 lbs)

C2B (strict)


2 rounds + 1/1,2/2,3/3,4/4 + 1 clean

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Derek Scott
April 6th, 2021 at 7:43 pm
Commented on: 210406

4 rounds as prescribed.

37/male/6’1”/200lbs

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Charlie Pokorny
April 6th, 2021 at 7:31 pm
Commented on: 210406

68 reps (2 rounds + 8 reps) Rx

Nice WOD!

m/52/5'11"/200#

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Nicole Deaver
April 6th, 2021 at 7:08 pm
Commented on: 210406

3 Rds + 4 (65# / pull-ups)

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Nora Kluge
April 6th, 2021 at 5:47 pm
Commented on: 210406

Deadlifts @45kg

Banded pull ups

3 rds+ 4 pull ups

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Joe Conradi
April 6th, 2021 at 5:36 pm
Commented on: 210406

Scaled to: 2x70#DBs, strict pull-ups


2 full rounds + 8 reps

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Gennjfer Giuntini
April 6th, 2021 at 5:28 pm
Commented on: Compulsive About Sugar? Workplace Sugary Beverage Sales Ban Doesn’t Help Everyone Equally

Rounds 60

1-2-3-4-5

Squat Clean 125lb

chest to bar Pull up of12 minute

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Greg Fairbanks
April 6th, 2021 at 4:59 pm
Commented on: 210406

12 min AMRAP

5 squat cleans, 35# dbs

12 pushups


5 rds + 4 squat cleans

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Jim Rix
April 6th, 2021 at 4:50 pm
Commented on: 210406

Subbed/scaled to

225# deadlift

Pull-ups

4 deadlift/2pull-ups into round 3

75 reps total

Wish my dang elbow would heal—I miss cleans!


58/5’8”/160

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Chris Meldrum
April 6th, 2021 at 4:23 pm
Commented on: 210406

As rx’d, 1 round + 4/4 + 1 squat clean (51 total reps). 


Have been laying off the squats for a bit to see if I can let my hips recover.  Today was a good test – these were challenging, and some were definitely riding the line between power and squat.  All singles for both movements.  Missed two cleans.


48m/5'10"/185

 

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Jay Hubbard
April 6th, 2021 at 3:03 pm
Commented on: 210406

Went thru rd 1 until the 3’s Rx.

Started second rd and got to the 3’s, at which point I dropped to 155lbs, then completed 3’s and 4’s.

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John Clarke
April 6th, 2021 at 2:02 pm
Commented on: 210406

2 full rounds then up to the 4s


95lbs

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Charles Meyers
April 6th, 2021 at 1:34 pm
Commented on: 210406

Complete as many rounds as possible in 12 minutes of: 59 reps

1-2-3-4-5 reps of:

Squat clean (135lbs)

Strict pull-ups with blue band

(edited)
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Kirk Byrd
April 6th, 2021 at 1:30 pm
Commented on: 210406

RX - 2 Rounds + 1

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Randy Crooker
April 6th, 2021 at 12:42 pm
Commented on: 210406

Scaled to:

135lb squat cleans

C2B pull-ups

12 rounds

66 reps

(edited)
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Michael Arko
April 6th, 2021 at 12:34 pm
Commented on: 210406

125lbs, with hammer grip for C2B (so, tapped shoulder not chest)

1 round + 1-2-3-4 + 5 cleans

bell rang when I got on the bar

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Mike Andridge
April 6th, 2021 at 11:59 am
Commented on: 210406

Skill work

squat cleans up to 145#

wt'd strict ctb up to 20#

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Taylor Poehls
April 6th, 2021 at 11:50 am
Commented on: 210406

1+23

Scaled option

155# squat clean

strict pull ups

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William Laerte
April 6th, 2021 at 10:51 am
Commented on: 210406

M/37/1.79/86


50kg

ring row


2 rounds + 2


** estou voltando **

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David Pires
April 6th, 2021 at 10:16 am
Commented on: 210406

Rx:52


1+1+2+2+3+3+4+4+5+5=30

1+1+2+2+3+3+4+4+2=22

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Simon Gonzalez
April 6th, 2021 at 10:00 am
Commented on: 210406

1 + 21 RX’d

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Eugenio Gonzalez
April 6th, 2021 at 7:06 am
Commented on: 210406

2+2

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Johannes Kluge
April 6th, 2021 at 6:48 am
Commented on: 210406

2+8 @40 kg

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QiHui Xing
April 6th, 2021 at 5:09 am
Commented on: 210406
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Cassandre Vigouroux
April 6th, 2021 at 1:52 am
Commented on: 210406

Pregnancy Scaling


AMRAP 12’

5 DB Squat Cleans (light weight)

5 seated Chest To Bar Row

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Chris Sinagoga
April 6th, 2021 at 1:13 am
Commented on: 210406

Champions Club Scaling Notes


RANT

After watching that Gonzaga/UCLA game the other night, I've been saying "MAJOR ONIONS" any time I see a good lift in the gym. I wouldn't mind seeing Gonzaga finish the season right tonight.


WORKOUT THEMES

Looking for intensity, as the stamina almost gets to a limiting factor but then the reps get switched. There's jumping with a lot of range of motion and heavy weight, and overhead pulling, emphasis on very few moving parts and a little more ROM than usual.


MAIN DECISION

Adjust the rx to keep intensity or adjust the intensity to keep the rx?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

10 hang cleans

20 kips


CONSISTENCY SCALE

AMRAP in 15 minutes of:

5 cleans

5 strict pull-ups


INTENSITY SCALE

Scale what you need to in order to keep everything unbroken


INJURY SCALE

Upper-body - AMRAP in 7 minutes of: 50m sprint, one-arm thruster. Rest 4 minutes then repeat again.

Lower-body - AMRAP in 12 minutes of: 10 GHD sit-ups, 5 strict pull-ups


MY STUFF

I did 2 full rounds then hit through the 3's of the third round. Used 115 lbs. on cleans


GENERAL FEAR LEVEL: 6

(edited)
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