CrossFit | 210410
Saturday

210410

Workout of the Day

64

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 3
For time:
120 wall-ball shots
120-cal. row

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

OR

Quarterfinal Test 4
For max load:
4-rep-max front squat

Post time and load to comments.


Scaling:
Newer athletes should reduce the reps and load on Test 3, while intermediate athletes may take it on as prescribed. Most athletes can attempt a 4-rep-max front squat if choosing Test 4.

Beginner Option:
75 wall-ball shots
75-cal. row

♀ 4-lb. ball to 8 ft.
♂ 8-lb. ball to 9 ft.

Workout Tips

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Comments on 210410

64 Comments

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Márcio Jales Costa
June 27th, 2021 at 8:16 pm
Commented on: 210410

Quarterfinal Test 4

195 lb

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J. NaOH
June 14th, 2021 at 12:37 pm
Commented on: 210410

Completed 6/11/2021. Front Squat.


135x10

155x8

205x4

215x4

225x4

230x4

205x4

135x10

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Jeff Chalfant
May 2nd, 2021 at 1:45 am
Commented on: 210410

14:54 test 3 rx’d. 7:33 on wallballs. Broke 21 19-17-15-13-11-9-8-7 and arms actually burned on wallballs for the first time in years by set 3. Proud of myself for choosing this option. Would’ve preferred the front squats but my legs aren’t optimally rested to put up my best effort and my conditioning always needs work.


42/69”/177

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Morgan Greene
April 29th, 2021 at 1:27 pm
Commented on: 210410

255, 275x3

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Mario Cruz
April 17th, 2021 at 11:13 pm
Commented on: 210410

Rx

13:49 test 3

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Diego Rivear
April 16th, 2021 at 4:03 pm
Commented on: 210410

26yo

160lb


Test 3:

120wbs (5:50) rx

8 min freestyle swim (distance not recorded)


Test 4: 245lbs

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Brian W
April 16th, 2021 at 3:56 pm
Commented on: 210410

14:01

14 lb ball to 9ft target

120 cal row

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Jay Hubbard
April 14th, 2021 at 11:50 am
Commented on: 210410

Test 3

wall balls 60-20-20-20 @ 12# no 20# at my gym

row rx

12:12

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Ralph Keeley
April 14th, 2021 at 3:42 am
Commented on: 210410

M/35/6’/175#


Test 4: 270-lb.

Test 3: 14:29

(edited)
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Coastie Nick
April 13th, 2021 at 7:37 pm
Commented on: 210410

No rower yet.


Test 4: 240 lbs

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Nate Gordon
April 13th, 2021 at 7:33 pm
Commented on: 210410

test 4

255#

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Erik Dresner
April 13th, 2021 at 3:31 pm
Commented on: 210410

Test 3. Subbed WB with DB thrusters (2x20# DBs)


13:51


7:20 for the thrusters, 31” transition time, 6:00 row

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Henrique Nassif
April 12th, 2021 at 10:27 pm
Commented on: 210410

Test 3

12'39"


Test 4

275lb

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Aaron Brumit
April 12th, 2021 at 5:26 pm
Commented on: 210410

Test 3: 19:23 rx


Edit: 4/14/21

Test 4: 165 lbs. crappy form on rep 4

(edited)
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Tarah Bergquist
April 12th, 2021 at 4:48 pm
Commented on: 210410

Test four:

165 Rx

Test three:

14:43 RX

(edited)
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Albert Kombe
April 12th, 2021 at 3:42 pm
Commented on: 210410

Test #4: 235lbs

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Claire Fiddian-Green
April 12th, 2021 at 10:48 am
Commented on: 210410

QF Test 3, 16:47 Rx, includes transition from garage (wall) to basement (rower)

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Michael Vasilenko
April 12th, 2021 at 1:29 am
Commented on: 210410

16:59


bb thrusters

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Mike Munsee
April 12th, 2021 at 1:27 am
Commented on: 210410

M 50/190/6’

Scaled #20 ball to a 9’ target and subbed 144 #45 KB sdhps for the row.

10:14.

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Nate Gordon
April 11th, 2021 at 9:16 pm
Commented on: 210410

test 3

13:48

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Jeffery Powell
April 11th, 2021 at 7:32 pm
Commented on: 210410

Beginner, 14:21.52

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Myles Lance
April 11th, 2021 at 5:02 pm
Commented on: 210410

Test 3 13:28

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James Gentile
April 11th, 2021 at 4:48 pm
Commented on: 210410

Test 4. 205lbs.

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Kevin Flowers
April 11th, 2021 at 4:39 pm
Commented on: 210410

M/55/6’1”/180


2021 CFG Quarterfinals Test 3:


For time


120 wallballs (20 lbs, 10 ft) (5:15)

Row 120 cal (6:50)


Rx (masked): 12:05

(edited)
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QiHui Xing
April 11th, 2021 at 2:29 pm
Commented on: 210410

Quarterfinal Test 3:12'18''.

https://youtu.be/3ta-9h-8P-Y

Quarterfinal Test 4: 264lbs.

https://youtu.be/LNkA8sn5CI8

(edited)
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Mike Andridge
April 11th, 2021 at 12:39 pm
Commented on: 210410

100 wb 20# 8 1/2'

100 cal row

15:47

m/51/175

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Johannes Kluge
April 11th, 2021 at 10:30 am
Commented on: 210410

Quarterfinal Test 3


13:47 @6 kg

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Matt Jones
April 11th, 2021 at 6:08 am
Commented on: 210410

15:34rx (7:34 row)

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Charles Meyers
April 10th, 2021 at 11:35 pm
Commented on: 210410

Quarterfinal Test 3

For time:

120 wall-ball shots

120-cal. row

19:56 16 lb ball

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Jeffrey Howard
April 10th, 2021 at 11:11 pm
Commented on: 210410

M/25/5'8"/155lb

CrossFit AFK


QFT3 - 13:15 - Rx

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sandy francisco duran perez
April 10th, 2021 at 11:08 pm
Commented on: 210410

SATURDAY

210410

*Skill/Strength*

4 Rounds of:

5 Strict Chest To Bar

10 Pistols Squat


*Workout of the Day*


*Quarterfinal Test 4*

For max load:

4-rep-max front squat

__________________

167lb - 185lb - 207lb - 223lb

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Randy Crooker
April 10th, 2021 at 10:10 pm
Commented on: 210410

Test 4

180lbs

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Sam K
April 10th, 2021 at 9:24 pm
Commented on: 210410

QT 3


12:30 Rx(ish)


Target on 9' ceiling is kinda like 10'


M/30s/225lb

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Nicole Deaver
April 10th, 2021 at 9:24 pm
Commented on: 210410

No rower so did Test 4


Front squats

built up to 4 Reps-150#(4th one not as deep)

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William Laerte
April 10th, 2021 at 9:13 pm
Commented on: 210410

Scaled


Test 3


8"10

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Antonio Alves
April 10th, 2021 at 8:23 pm
Commented on: 210410

Morning: Modified / scaled version of:


Test 4:

1' AMRAP sets of front squats | 25 kg bar

3' rest

Time cap: 20'

SCORE: 7 + 8 + 9 + 10+ 10 = 44 reps

--

Afternoon: modified:

Test 3: For time:

120 wall-ball shots | 9 kg sandbag, as high as possible

120 DB SDLHP | 2x12,5 DBs

SCORE: 16'59'' 😅

--

Woke up really stiff and store. These 3 days were probably the toughest of my CrossFit practice 😫

But as usual, moving helps and one feels better after working out 👍

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Steve Day
April 10th, 2021 at 7:28 pm
Commented on: 210410

20lb wall ball/row: 14:04

Front Squat: 195lbs x 4


**Really struggling keeping my heart rate under control on the rows both today and the recent 5k.

(edited)
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Nora Kluge
April 10th, 2021 at 7:14 pm
Commented on: 210410

Wall Ball 3kg

TB: 5:13


Time: 15:05

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Brett Eckles
April 10th, 2021 at 5:52 pm
Commented on: 210410

Test 3 - 10:55 Rx


Test 4- 260lbs


M/28/6’1”/200lbs

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Charlie Pokorny
April 10th, 2021 at 6:35 pm

10:55 is pretty fierce!

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Charlie Pokorny
April 10th, 2021 at 5:38 pm
Commented on: 210410

Test 3: 14:20

Test 4: 275-lbs

Feeling yesterday today - shoulders, legs, core.

I'm gonna go ahead and do test 5 tomorrow (scaling the snatch so I can get more than zero reps)

m/52/5'11"/200#

(edited)
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Jim Rix
April 10th, 2021 at 5:37 pm
Commented on: 210410

Scaled to 90 wall balls and cals

14:30

Wall is across the street and down a short parking lot. Row took 6:26 and 1480m.

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kevin robinson
April 10th, 2021 at 5:29 pm
Commented on: 210410

Q 21.4 test


225 Rx


145,165,185,205,215 and ended 225 9 seconds remaining

(edited)
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Az Native
April 10th, 2021 at 5:15 pm
Commented on: 210410

14:48 rxd. Kicked my ass on the row.

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Michael Arko
April 10th, 2021 at 3:59 pm
Commented on: 210410

Long test, subbed 16lbs dumbbell thrusters and elliptical calories

17:54 = 13:18 elliptical + 4:36 thrusters (- switch time)

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Charles Meyers
April 10th, 2021 at 3:50 pm
Commented on: 210410

OR

Quarterfinal Test 4

For max load:

4-rep-max front squat

190x4

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Matthew Brewster
April 10th, 2021 at 3:44 pm
Commented on: 210410

100 wall balls for time: 4:28

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Jack Ray
April 10th, 2021 at 3:42 pm
Commented on: 210410

Test 3:

As RX

13:31

then

Test 4:

215 pounds

(edited)
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Jonathan Elmore
April 10th, 2021 at 2:55 pm
Commented on: 210410

Test 3 Rx

13:12

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Lincoln Kerger
April 10th, 2021 at 2:20 pm
Commented on: 210410

Test 3 Rx'd: 15:01


I'm pretty sure that is my test 3 time as I got interrupted briefly in between WB and row. I messed around with front squats up to 165# afterwards, but wouldn't really call it test 4 as I had to cut it short because of time.

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Joe Conradi
April 10th, 2021 at 2:07 pm
Commented on: 210410

Test 3, scaled:

Wall balls to 120 2x15#DBs thrusters

cal row to 120 2x20#DBs SDHP


8:01

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Daniel Robinson
April 10th, 2021 at 1:23 pm
Commented on: 210410

Test 3: Rx 14:56

This was a real slugfest for me this morning.

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John Clarke
April 10th, 2021 at 12:54 pm
Commented on: 210410

Test 3


13:25 - 8 foot target

(edited)
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Sam Meixell
April 10th, 2021 at 12:52 pm
Commented on: 210410

15:27:

100 wall-ball shots - 20# @ 10'

100-cal. row

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Todd Baker
April 10th, 2021 at 12:45 pm
Commented on: 210410

13:34,Rx

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Christian Simpson
April 10th, 2021 at 9:59 am
Commented on: 210410

Test 4: 205#


Test 3 (4/12): Rx 13:39 (wb 6:45, transition killed me @ 30s reprogrammed rower since it shut off, row 6:24.5)

(edited)
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Gennjfer Giuntini
April 10th, 2021 at 7:44 am
Commented on: 210410

Quarterfinal Test 3

For time:(15’)

120 wall-ball shots

120-cal. row

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

O

Quarterfinal Test 4

For max load:(198lb)

4-rep-max front squat

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Derek Eason
April 10th, 2021 at 4:25 am
Commented on: 210410

Rx’d


Test 3: 11:36


Test 4: 287lbs.




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Lincoln Kerger
April 10th, 2021 at 2:21 pm

Awesome!

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Jim Rix
April 10th, 2021 at 4:37 pm

287 after all the wall balls and rowing (deep, light squats) is impressive!

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Cassandre Vigouroux
April 10th, 2021 at 4:16 am
Commented on: 210410

Pregnancy Scaling


Quarterfinal Test 3

For time:

3 rounds

25 wall-ball shots

12 cal. row

1’ Rest


Quarterfinal Test 4


3 sets

10 front squats

(light weight, focus mecanics)

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Jake Kiddoo
April 10th, 2021 at 4:00 am
Commented on: 210410

Both

17:34 rx

235rx

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Chris Sinagoga
April 10th, 2021 at 1:21 am
Commented on: 210410

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Boz really explains these well. A test of endurance/stamina and a test of strength that we probably don't have a reference for. Also squatting is a major theme, as well as core-to-extremity in the first one.


MAIN DECISION

Am I feeling a max effort format or a metcon format?


TECHNIQUE SCALE

More reps if doing the front squat workout, for the first workout maybe split it in half and do 2 rounds


CONSISTENCY SCALE

Each workout as listed would probably be good for this scale.


INTENSITY SCALE

For the first workout, split up the work however you want, for the second maybe do a :30 row before each set


INJURY SCALE

Upper-body - 4 rep max back squat

Lower-body - farmers walk/wallball, scale ROM on wall ball if needed


MY STUFF

11:53, did a 1200m run and then 120 wall balls


GENERAL FEAR LEVEL: 7?

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Matthew Letarte
April 10th, 2021 at 1:10 am
Commented on: 210410

Test 4

4 x 135/185/205#

2 x 225#

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