CrossFit | 210425
Sunday

210425

Workout of the Day

58

5 rounds for time of:

3 power cleans
60-yard shuttle sprint (5-10-15 yards)

♀ 155 lb. ♂ 225 lb.

Post time to comments.


Scaling:
This couplet should be heavy and fast. Choose a weight that is heavy, yet allows you to complete 3 touch-and-go reps or quick singles. Push the sprints. Don’t jog.

Intermediate Option:
5 rounds for time of:
3 power cleans
60-yard shuttle sprint (5-10-15 yards)

♀ 125 lb. ♂ 185 lb.

Beginner Option:
5 rounds for time of:
3 power cleans
60-yard shuttle sprint (5-10-15 yards)

♀ 55 lb. ♂ 75 lb.

Workout Tips

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Comments on 210425

59 Comments

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Mario Cruz
May 4th, 2021 at 12:14 am
Commented on: 210425

5:49

power clean 185lbs

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Dan Kremer
May 2nd, 2021 at 9:40 pm
Commented on: 210425

8:15 Rx’d

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Manchild Manchild
May 2nd, 2021 at 2:39 pm
Commented on: 210425

60# dumbbells, and subbed 6 burpees for run


8:40

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Aaron Brumit
May 1st, 2021 at 4:29 pm
Commented on: 210425

Scaled to 145, was manageable with quick singles. Had to rest 30-45 seconds before each sprint to maintain intensity.

6:39

(edited)
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Brett Eckles
May 1st, 2021 at 4:09 pm
Commented on: 210425

4:03 Rx


M/28/200lbs/6’1”

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Chris Meldrum
April 30th, 2021 at 5:55 pm
Commented on: 210425

Scaled to 185#.  Time – 3:50.


Tried to go all out, sprinting hard and no rest between cleans (did them as singles).  First round in 0:34, subsequent rounds were between 0:45-0:55. 

Sprints got tough in later rounds and cleans deteriorated a bit – started pulling early as I fatigued.  Still, this was fun and I was shooting for sub-5, so pleased with this.  Maybe could have tried this at 205#.


48m/5'10"/185

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Ralph Keeley
April 30th, 2021 at 2:10 am
Commented on: 210425

M/35/6’/175#


4:48 Rx

(power cleans in singles; only true “sprint” was the last one)

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Dan Morris
April 28th, 2021 at 9:02 pm
Commented on: 210425

Scaled to 185:


6:00


42 / 6’0 / 190

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Matthew Aukstikalnes
April 28th, 2021 at 2:36 am
Commented on: 210425

scaled, 125ish sandbag

not timed, but fast and I was huffing and puffing for sure

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Todd Baker
April 27th, 2021 at 9:18 pm
Commented on: 210425

M/53/6’1”/200


5:59 (intermediate)

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Greg Fairbanks
April 27th, 2021 at 6:32 pm
Commented on: 210425

5 rds

3 power cleans 95#

3 stair sprints, basement stair


3:26


Lung burner!

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Az Native
April 27th, 2021 at 4:43 pm
Commented on: 210425

3:49, used 145 for PC, felt heavy but probably should have done 155.

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Erik Dresner
April 27th, 2021 at 3:29 pm
Commented on: 210425

Scaled to 165#


4:21


Oh man, I really had to push myself mentally on the runs. This WOD totally takes out the legs.

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Michael Arko
April 27th, 2021 at 1:05 pm
Commented on: 210425

135lbs cleans

6:00

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Randy Crooker
April 27th, 2021 at 12:50 pm
Commented on: 210425

Scaled to:

5 rounds

5 power cleans 135lbs

60 yd shuttle sprint (5-10-15)


4:24

m/35/175lbs


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Keith Martin
April 27th, 2021 at 1:30 am
Commented on: 210425

M/47/227

5 rounds for time of:

3 power cleans, 135#

100m row

4:53

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Keith Martin
April 27th, 2021 at 1:28 am
Commented on: Workout Tips


(edited)
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Leonel Manzilla
April 27th, 2021 at 1:18 am
Commented on: 210425

185 185 185 205 205

5 10 15 mts

10min


My pr is 215 so It was a banger

(edited)
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Matthew Blas
April 26th, 2021 at 9:57 pm
Commented on: 210425

M/27/5’7/69 kg


9 mins with 185 lbs

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Derek Eason
April 26th, 2021 at 8:04 pm
Commented on: 210425

Rx’d 3:07




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Coastie Nick
April 26th, 2021 at 8:02 pm
Commented on: 210425

Scaled weight to 195#

5:24

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Christian Simpson
April 26th, 2021 at 7:34 pm
Commented on: 210425

Sc down to 170#. Only 1 failed attempt in the 3rd round...7:26

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Jeffery Powell
April 26th, 2021 at 1:34 pm
Commented on: 210425

Beginner, subbed 200m sprints instead of shuttle runs.

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Jeffery Powell
April 26th, 2021 at 1:33 pm
Commented on: 210425

Beginner, around 13 mins.

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Joshua Willing
April 26th, 2021 at 3:49 am
Commented on: 210425

M40/6’00”/185


intermediate option (185#)


4:45 very wet grass

(edited)
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Nathan Goisnard
April 26th, 2021 at 1:00 am
Commented on: 210425

Customized 155#


4m12s (not sure if I did an extra round though)


Fast and "fun". Followed Sunday SLIPS. Thanks

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James Gentile
April 25th, 2021 at 10:56 pm
Commented on: 210425

4:24 w/ 185lbs


225 is higher than a 1R max, so at first I had a chuckle at this workout. The runs were tough to push through as the rounds continued. Followed with fridays workout, again. Gased after.

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Dustin Virgil
April 26th, 2021 at 12:20 am

Nice work, James! You crushed this workout considering 225lbs is more than your current 1rm.

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Stacey Thompkins
April 25th, 2021 at 9:41 pm
Commented on: 210425

M/46/6'2"/180#


Women's rx'd

4:12

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Dustin Virgil
April 26th, 2021 at 12:21 am

FAST, Stacey!!! Strong work :)

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Matthew Letarte
April 25th, 2021 at 8:55 pm
Commented on: 210425

155#

4:15

Running like a new born deer for the last 3 shuttle sprints

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Dustin Virgil
April 26th, 2021 at 12:22 am

Solid, Matthew! "Running like a new born deer" makes it sound as though you hit this one with the intended stimulus.

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Charlie Pokorny
April 25th, 2021 at 8:44 pm
Commented on: 210425

Scaled cleans to 205-lbs

4:43

Fun WOD

m/53/5'11"/200#

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Dustin Virgil
April 26th, 2021 at 12:22 am

Strong work, Charlie. Right within that intended time domain.

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Lincoln Kerger
April 26th, 2021 at 4:58 pm

Nice job Charlie!

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Shaun Stapleton
April 25th, 2021 at 8:37 pm
Commented on: 210425

Rx 5:37


36/195/5’9/M

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Dustin Virgil
April 26th, 2021 at 12:23 am

There it is Shaun, great work!!

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Lincoln Kerger
April 26th, 2021 at 4:58 pm

Awesome!

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Nicole Deaver
April 25th, 2021 at 7:41 pm
Commented on: 210425

4:17 (85#)

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Lincoln Kerger
April 25th, 2021 at 6:50 pm
Commented on: 210425

Scaled Power Cleans to 135#

5:00


So, in hind site I might have been able to do this at 155# today. However, at the time my back and hammies were so tight and sore from yesterday's WOD and subsequent 2 hours of landscaping that I probably chose wisely.

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Dustin Virgil
April 26th, 2021 at 12:25 am

After a long day of landscaping, I agree this was probably the right call to scale the weight back. Better off being able to workout another day as opposed to risking over fatigue/injury. Nice job!

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Lincoln Kerger
April 26th, 2021 at 4:57 pm

Cheers Dustin! I don't think my 1 RM is even up to 185, so 135 was still challenging. That retrospect of doing this at 155 came from doing several sets of 3 at 145 and 155 after I caught my breath and did some extra stretching. Appreciate the confirmation that I scaled this right!

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Troy Bruun
April 25th, 2021 at 6:32 pm
Commented on: 210425

5rds: 3:35


3 PCL(155lbs)

60 yd Shuttle Sprint (5-10-15)


Lungs and legs were burning!

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Joe Conradi
April 25th, 2021 at 6:08 pm
Commented on: 210425

Scaled to 5 rounds of:

5 2x70#DBs hanging power clean

6 10yard shuttle runs.


3:59

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Mike Munsee
April 25th, 2021 at 5:56 pm
Commented on: 210425

M 50/190/6’

4:27@185 power cleans.

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Antonio Alves
April 25th, 2021 at 5:29 pm
Commented on: 210425

Modified to available equipment:


5 rounds for time of:

12 DB power cleans | 2x12.5 kg DB

Around 60 meters shuttle sprints (3*6m, then 4*10m)

SCORE: 9'31''

--

Short and sweet. Followed Chris' tip to add volume to make up for light weight.

Before: Unscheduled 5 km easy run, to catch a bit of afternoon sun.

After: 7 sets of 14 single-arm DB presses, for no particular reason: just felt like it.

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Steve Day
April 25th, 2021 at 4:52 pm
Commented on: 210425

Scaled to 175lbs


4:37


Lead legs on the shuttle sprints.

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Sam K
April 25th, 2021 at 4:44 pm
Commented on: 210425

205lb cleans

Shuttles in the basement so close enough on distance


4:02


M/30s/225lb

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Charles Meyers
April 25th, 2021 at 4:26 pm
Commented on: 210425

5 rounds for time of:

3 power cleans

60-yard shuttle sprint (5-10-15 yards

197.5 power

8:53

Worked out with my wife little slower time on my part but I joyed helping her out!

(edited)
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Ralph Keeley
April 28th, 2021 at 4:00 am

Awesome!

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Eugenio Gonzalez
April 25th, 2021 at 4:20 pm
Commented on: 210425

4:13

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Jonathan Elmore
April 25th, 2021 at 4:15 pm
Commented on: 210425

155 lbs timer said 5:38

I had problems with timer. I know I was under 8 min not sure of exact time. just trying to stay honest

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Liam Smith
April 25th, 2021 at 1:24 pm
Commented on: 210425

4:38 @ 50kg 100m shuttles x5

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Liam Smith
April 25th, 2021 at 1:23 pm
Commented on: 210425

50kg 100m shuttle @ 4.38 😁

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QiHui Xing
April 25th, 2021 at 11:48 am
Commented on: 210425
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Dustin Virgil
April 26th, 2021 at 12:29 am

Great work, QiHui!!

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Johannes Kluge
April 25th, 2021 at 8:08 am
Commented on: 210425

3:28 @70 kg & 30 m Shuttle Run (5-10-15 m)

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Cassandre Vigouroux
April 25th, 2021 at 5:23 am
Commented on: 210425

Pregnancy Scaling


5 rounds for time of:

3 DB hang power cleans or Barbell Hang Power Cleans

200m Erg


1’ rest between rounds

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Chris Sinagoga
April 25th, 2021 at 1:46 am
Commented on: 210425

Champions Club Scaling Notes


RANT

Again bringing it back to the 12 minute AMRAP from the other day, if your technique is not ready to go heavy, I really think it would help to add volume for each exercise. Think of it this way (warning, I am about to attempt a mathing of sorts): the prescription is to lift 3,375 lbs. through the workout (225x15). If you were to put 135 on the bar, you would need 5 reps each round to equal the same work done. If you were using 75 lbs. you would need 9 reps per round. Obviously you don't need to match up exactly - as your scaling depends on your purpose - but just gives me a good perspective when looking at a workout.


WHAT ABOUT THE MOVEMENTS

Power clean - jumping with heavy weight, emphasis on the jump

Sprint - monostructural movement at a high speed but doesn't let us get into a rhythm


MAIN DECISION

Am I capable of sprinting?


TECHNIQUE SCALE

Same rep scheme/weight, 12 rounds (rest as needed, work on footwork for the change of direction)


CONSISTENCY SCALE

Complete as many rounds as possible in 15 minutes of:

Run 100 meters

10 hang cleans


INTENSITY SCALE

Same as consistency scale, if your technique is not there to go heavy but you want to hit a high intensity that could work


INJURY SCALE

Upper-body - consistency scale, sub dumbbell snatch for clean

Lower-body - consistency scale, sub burpees for run


MY STUFF

Accidentally did this one a few days ago, experimenting with some different things for shuttle run. Today I made up the 12-minute AMRAP, stuck with power snatches and double unders.


GENERAL FEAR LEVEL: 6

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