CrossFit | 210504
Tuesday

210504

Workout of the Day

46

3 rounds for time:

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

♀ 35-lb. dumbbell
♂ 50-lb. dumbbell

Post time to comments.
Compare to 200515.


Scaling:
Choose a dumbbell weight that allows you to work diligently through the Turkish get-ups, completing the reps in 2-3 sets. Similarly, choose a rope climb modification that is challenging but allows you to keep moving.

Intermediate Option:
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 rope climbs, 15-ft. rope

♀ 25-lb. dumbbell
♂ 35-lb. dumbbell

Beginner Option:
3 rounds for time:
6 left-hand Turkish get-ups
6 right-hand Turkish get-ups
3 rope climbs, lying to standing

♀ 5-lb. dumbbell
♂ 10-lb. dumbbell

Workout Tips

210504
Watch

Over his more than 40-year career, pediatric neuroendocrinologist and New York Times bestselling author Dr. Robert Lustig has been dedicated to treating and preventing childhood obesity and diabetes. In his new book, Dr. Lustig exposes the truth, both scientifically and politically, underlying the current global pandemic of diet-related diseases.

Read MoreMetabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine — Excerpt 1

Comments on 210504

50 Comments

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Jeff Chalfant
May 25th, 2021 at 9:54 pm
Commented on: 210504

22:28 with 40lb. Dumbell and 12’ legless climbs off my butt. Same scale/10sec. slower than last time. Lacked motivation today. No warmup except 20 walking lunges and 20 ring rows this time. Dumbbell felt light until the end of round 2 so I could’ve PR’d if I’d started more aggressively (2 sets for tgu round 1, less rest between climbs)


177lbs/176cm/LvL42

(edited)
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Morgan Greene
May 25th, 2021 at 7:40 pm
Commented on: 210504

Scaled to 6 TGUs at 53# and 10’ legless rope climb: 17:35

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Jeffrey Howard
May 23rd, 2021 at 11:52 pm
Commented on: 210504

M/25/5'8"/155lb

CrossFit AFK


28:38 - Sc (35lb dumbbell, 6 seated legless rope climbs, 8ft)

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Mario Cruz
May 13th, 2021 at 12:40 am
Commented on: 210504

Time Cap Class

30:00


2 rounds

12 L TGU

10 R TGU

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Ralph Keeley
May 10th, 2021 at 4:00 am
Commented on: 210504

M/35/6'/175#


25:22

40-lb. DB and 5 10-ft. legless rope climbs from seated position each round


compare to: 32:32 with same scale

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Aaron Brumit
May 9th, 2021 at 1:12 am
Commented on: 210504

3 rounds for time:

12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

3 rope climbs, 15-ft. rope

35-lb. dumbbell


24:58

TGU sets done as

6,3,3

4,4,4

5,4,3


35lbs. was a wee bit too heavy.

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Liz Rekas
May 6th, 2021 at 3:26 pm
Commented on: 210504

12:24

6 reps each side w/ half-filled laundry detergent jug

12 ring-rows


6mo postpartum gainz

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Leonel Manzilla
May 6th, 2021 at 6:53 am
Commented on: 210504

23/male/82kg/175cm

Did 6 get ups

First one with 43 lb

Second and third with 35, i had never done them


Didn't had rope so curls and ring dips, 10 n 10


19mins


Made a couple extra rounds out of time and some farmer walks

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Chris Sinagoga
May 6th, 2021 at 2:42 am
Commented on: 210504

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE WORKOUT

A "cardio" segment and a "strength" segment, both coming from unconventional/unexpected movements.


MAIN DECISION

"Strict" part of the climb or "rope" part of the climb; also, am I capable of doing TGUs in a way that will be big on conditioning?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

20 right-arm overhead lunges

20 left-arm overhead lunges

2 rope climbs (with feet)


CONSISTENCY SCALE

Scale weight on TGU so it goes unbroken and sub either rope pull-ups or strict pull-ups (maybe alternating grip) for rope climb.


INTENSITY SCALE

One-arm overhead lunge and regular rope climb, assuming the technique on TGU and strength on legless climb is not there.


MY STUFF

Crap... I forgot the time... 8:31 I think? But I scaled to 35# one-arm overhead lunge, 20 reps per side


GENERAL FEAR LEVEL: 6

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Nathan Goisnard
May 5th, 2021 at 8:51 pm
Commented on: 210504

modified


3 rft

12x tgu R 40lbs db

12x tgu L 40lbs db

30 pulls on the old (but free) bowflex


28m51s


getting more consistent again but some posts were eaten by the inter web.


thanks

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Mr Fatti
May 5th, 2021 at 6:03 pm
Commented on: 210504

3 rounds FT:


6 reps right arm Turkish get ups

6 reps left arm Turkish get ups

7 strict rope pull ups (using triceps pull down rope)


35# DB

Time: 22:58


Male 40 5'09" 189LBS

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Christian Simpson
May 5th, 2021 at 4:40 pm
Commented on: 210504

5/15/2020: 35# 6 reps each side, 2 rope climbs...33:23


Today: 35# 6 reps each side, 3 rope climbs...39:38

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Erik Dresner
May 5th, 2021 at 3:38 pm
Commented on: 210504

35# DB

10 rope pull ups instead of 3 climbs


21:42


TGU: 8-4/6-4-2/6-4-2 each arm

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Giuseppe Petrillo
May 5th, 2021 at 9:23 am
Commented on: 210504

30:33

12 kg db

3x4 towel pull ups

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James Gentile
May 5th, 2021 at 9:16 am
Commented on: 210504

Scaled to 35 lb DB. No rope, so did 5 strict pull-ups for each rope climb listed.


24:23


Did one TGU w/ 50lbs and immediately knew that would be too challenging for 6 reps let alone 12. 35lbs was still very challenging and had to break-up each side to get through all the reps. Much respect to those doing this as RXd!!!

(edited)
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Derek Eason
May 5th, 2021 at 3:13 am
Commented on: 210504

Rx’d 17:30





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Jesse Langbien
May 5th, 2021 at 1:19 am
Commented on: Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine — Excerpt 1

So blood flow restriction is great, will we see a tourniquet leg workout this year at the games? It could double as a battle simulation haha

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QiHui Xing
May 5th, 2021 at 1:08 am
Commented on: 210504
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Erik Dresner
May 5th, 2021 at 3:39 pm

Nice improvement!

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Troy Bruun
May 5th, 2021 at 12:17 am
Commented on: 210504

3 rds: 20:21


12 LH Turkish Getups (25lbs)

12 RH Turkish Getups (25lbs)

3 Legless Rope Climbs (12ft)

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Nicole Deaver
May 5th, 2021 at 12:15 am
Commented on: 210504

3rds

12 right  handed Turkish get-ups (20#)

12 left handed Turkish get-ups (20#)

9 Lay to stand to lay rope pulls

23:02

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Mike Munsee
May 5th, 2021 at 12:02 am
Commented on: 210504

M 50/190/6’

24:46 intermediate scale.

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Charles Meyers
May 4th, 2021 at 11:52 pm
Commented on: 210504

Beginner Option:

3 rounds for time:

6 left-hand Turkish get-ups

6 right-hand Turkish get-ups

3 rope climbs, lying to standing

15:31

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Kyungtaek Kang
May 4th, 2021 at 11:40 pm
Commented on: 210504

☆CFHIM 39:56

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Emiliano Rojas
May 4th, 2021 at 11:27 pm
Commented on: 210504

Intermediate Option:

3 rounds for time:

12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

rope climbs, 15-ft. rope (legless)


♂ 35-lb. dumbbell


39:02

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Steve Day
May 4th, 2021 at 11:27 pm
Commented on: 210504

Scaled:

40# kb TGU

15 strict pullups ilo rope climbs. Raining and didnt want to set up the rope.


Didn't do 12 in a row each arm. Broke into sets of 3-6 then switched arms until I got to the 12 each arm.


17:41

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Shaun Stapleton
May 4th, 2021 at 10:48 pm
Commented on: 210504

Rx TGU’s

Reg rope climbs


34:37


TGU’s are easy to underestimate


36/195/5’9/M

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Sam K
May 4th, 2021 at 10:36 pm
Commented on: 210504


3 rounds:

12 TGU on each side with 45lb plate

6 lay to stands and some legless on short rope 8' rope


20:15


M/30s/225lbs

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Matthew Letarte
May 4th, 2021 at 10:03 pm
Commented on: 210504

12 x L TGU @26# KB

12 x R TGU @26# KB

3 x 5 x strict chin up (consecutive)

20:03

Getups were harder than anticipated

(edited)
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Todd Baker
May 4th, 2021 at 10:00 pm
Commented on: 210504

M/53/6’1”/200


44:26 (35# db). That was horrible. Probably should have scaled more, but I was stubborn

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Kevin Flowers
May 4th, 2021 at 9:33 pm
Commented on: 210504

M/56/6’1”/80


3 RFT:


12 TGU left arm (45 lb dumbell)

12 TGU right arm (45 lb dumbell)

12 strict chest-to-bar L-sit pullups


Time: 29:22

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YooSik Kim
May 4th, 2021 at 8:58 pm
Commented on: 210504

‘Little tiger’

Comple as many reps as possible in

5 minutes of

5 squats

5 push-ups

5 leg raise


-5R


오늘도 무사히

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Avraham Kupetz
May 4th, 2021 at 8:54 pm
Commented on: 210504

3 rounds for time:

12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

6 reverse grip pull ups

25-lb. dumbbell

Time: 29:41

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Coastie Nick
May 4th, 2021 at 8:21 pm
Commented on: 210504

Scaled weight to 35# DB, climbs still legless at 15’:

34:25

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Antonio Alves
May 4th, 2021 at 8:16 pm
Commented on: 210504

Modified:


3 ROUNDS FOR TIME:

12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

3x ( 7 hanging knee tucks + 7 jumping pull-ups)

TGU were done with a 9,5 kg DB

SCORE:48'45'' 😲

--

First round of TGU was painfully slow and probably a bit silly...took me some time to get into a proper flow.

But by then fatigue had set in, so it was all downhill from there 😫

Need a break and just some plain running to properly recover.

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Lincoln Kerger
May 4th, 2021 at 7:45 pm
Commented on: 210504

Intermediate Option + subbed 5 commando (tarzan) pull-ups per rope climb (no rope).

TGUs broke out each side: R1 6/3/2; R2 4/4/4; R3 4/3/3/2

27:06


Finally got ahold of a 25 and a 35# DB. I don't have my time from last year but I followed Juan Acevedo's Option 2 (9 TGUs each arm and 2 rope climbs) using a 25# plate. I will take the increase in weight and reps. I always forget how much work TGUs are until I do them again.

(edited)
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Charlie Pokorny
May 4th, 2021 at 7:39 pm
Commented on: 210504

Scale to 35-lb DB (with legless rope climbs)

18:51

200515 was 24:35 with the same scale

m/53/5'11"/200#

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Lincoln Kerger
May 4th, 2021 at 7:46 pm

Damn Charlie, outstanding work!

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Charlie Pokorny
May 4th, 2021 at 8:21 pm

Thanks Lincoln! I got my second shot yesterday and was not expecting much today. Ended up going to a deeper place than I was planning.

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Joshua Willing
May 4th, 2021 at 6:43 pm
Commented on: 210504

M40/6’00”/185#


26:13 @ 35# DB + legless


mental toughness that one

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Joe Conradi
May 4th, 2021 at 6:24 pm
Commented on: 210504

Scaled to:

45#DB first round, 30#DB second and third rounds

5 knee tucked pull-ups per 1 rope climb


20:42

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Devan Barger
May 4th, 2021 at 6:19 pm
Commented on: 210504

I did the beginner option with at 15 pound KB and without the rope climbs because I don't have a rope or a place to rope climb. Plus I am 400lbs.


I did the workout in 40:20

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Matthew Letarte
May 4th, 2021 at 10:03 pm

Hell yeah Devan! Nice job

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Steve Day
May 4th, 2021 at 11:31 pm

Inspiration for me today...thanks Devan. I look forward to your progress. Keep posting.

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Lincoln Kerger
May 5th, 2021 at 3:33 am

Nice effort! Keep putting in the fight Devan!

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Jim Rix
May 4th, 2021 at 5:34 pm
Commented on: 210504

21-15-9

Goblet squats, 53# kb

Abmat sit-ups

American KB swings, 44# bell

6:35

9-9-8-7 shoulder press, 35# DBs

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Linda Radon
May 4th, 2021 at 5:14 pm
Commented on: 210504

39:12 min


Scaled Version


3 rds


TGU = 10 kg DB (12 left, 12 right)

3 x rope climb

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Chris Sinagoga
May 4th, 2021 at 4:33 pm
Commented on: Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine — Excerpt 1

This could be the dumbest question ever - just a heads up - but wouldn't high intensity workouts be another method of oxygen deprivation? I certainly feel like there is no oxygen getting into my body after Helen.

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Katina Thornton
May 5th, 2021 at 2:22 am

Lactic acid triggers the release of growth hormone and testosterone, which begets more lean tissue, allowing for even more intense exercise with still more lactic acid production. What a glorious cycle to harness.

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Charles Meyers
May 4th, 2021 at 1:47 pm
Commented on: Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine — Excerpt 1


(edited)
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