CrossFit | 210526
Wednesday

210526

Workout of the Day

46

Complete as many rounds as possible in 20 minutes of:

21 bench presses
21 L pull-ups

♀ 95 lb. ♂ 135 lb.

Post rounds completed to comments.
Compare to 141014.


Scaling:
Reduce the load and choose a pull modification that allows you to complete at least 5 reps when fresh.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 kipping L pull-ups

♀ 75 lb. ♂ 115 lb.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 assisted pull-ups
21 sit-ups

♀ 45 lb. ♂ 65 lb.

Comments on 210526

46 Comments

Comment thread URL copied!
Clint Michael
August 3rd, 2021 at 9:47 pm
Commented on: 210526

3 rounds plus 5 reps

Rx’d

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Sebastian Wieczorek
July 21st, 2021 at 2:31 pm
Commented on: 210526

June 12th, 2021


wu: walk, pvc, bar


wod: Amrap'20

21 bench press 35 kg

21 ski erg strokes for cal

21 sit ups

5 Rnds + 14 reps (49 cal)


post: ski erg, pvc, walk, stretching

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Jeff Chalfant
June 16th, 2021 at 9:58 pm
Commented on: 210526

3 complete+10 bench presses


Shared bar with roommate Jeff, who uses only 95, so I slowed myself down in the beginning with larger sets:

Started with 8-7-6 reps, then did 6-5-4-3-3

then broke even more later. Finished with a single L pullups and a single bench press rep I was so fatigued.


180/42/176cm

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Morgan Greene
June 10th, 2021 at 5:56 pm
Commented on: 210526

3rds + 21 BP in 4th

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Jeffrey Howard
June 10th, 2021 at 12:21 am
Commented on: 210526

M/25/5'8"/155lb

CrossFit AFK


2+29 - Sc (30lb band assisted Strict L pull-ups)

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Mario Cruz
June 4th, 2021 at 12:06 am
Commented on: 210526

Rx

2 Rds+ 39 Reps

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Ralph Keeley
June 2nd, 2021 at 5:12 am
Commented on: 210526

M/35/6'/175#


3+17 Rx

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Matthew Letarte
June 1st, 2021 at 7:39 am
Commented on: 210526

21 Bench @ 115#

21 Strict Pullups

3 rounds with about 30s left

4:46/6:33/8:05

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Aaron Brumit
June 1st, 2021 at 2:23 am
Commented on: 210526

115 lbs. and kipping L pull-ups.

3 rounds + 14 BP.

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Damien Leroux
May 31st, 2021 at 1:20 pm
Commented on: 210526

Rx : 3rd’s + 8 L pull ups


https://youtu.be/Jp6V_Ljkio0

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James Tucker
May 30th, 2021 at 11:03 pm
Commented on: 210526

Bench at 115 and did strict L pull ups


3 rds. + 1 press

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Jack Ray
May 28th, 2021 at 11:08 pm
Commented on: 210526

As RX

3 rounds complete

+

2 bench press

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R Albers
May 28th, 2021 at 6:25 pm
Commented on: 210526

3 rnds @ 115 and kip L Pullups


(Time includes unracking BB, moving bench, & reracking BB for each round)

Comment URL copied!
Manchild Manchild
May 28th, 2021 at 6:09 pm
Commented on: 210526

subbed 50# dbs


2 rounds + 15 presses

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Sam Meixell
May 28th, 2021 at 11:44 am
Commented on: 210526

4 rounds + 2 reps in 21 minutes of:

21 bench presses, 95#

21 kipping pull-ups

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Az Native
May 27th, 2021 at 4:26 pm
Commented on: 210526

4+21. Last time did 5 rounds, but did regular pull-ups. Decided to do DB BP, used 45lb DB’s.

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Kevin Flowers
May 27th, 2021 at 2:28 pm
Commented on: 210526

M/56/6’1”/180


Rx: 4 rounds + 21 BP + 11 LPU

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Guillaume idoux
May 27th, 2021 at 11:09 am
Commented on: 210526

RX : 4 Rounds + 28

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Christian Simpson
May 27th, 2021 at 12:06 am
Commented on: 210526

Rx but the L was sooooo saggy especially later rounds... 4 rounds + 12/- = 180 reps

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Steve Day
May 26th, 2021 at 9:58 pm
Commented on: 210526

Scaled:

135lb bench press

Lsit pull-ups used a light band to help keep my strict L shape. Did on rings from seated

Last round I partitioned into smaller sets. Ie 4 bench then 4 Lsit pull-ups. 1st 3 rounds did all 21 before switching.

4 rounds even

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Travis Schwartz
May 26th, 2021 at 9:13 pm
Commented on: 210526

Scaled as suggested:

- 21 bench @95

- 21 band assisted pull-ups (green, then black, then black & red)

- 21 AbMat situps

3 rds + 21 bench and 11 pull-ups

Comment URL copied!
Joe Conradi
May 26th, 2021 at 7:56 pm
Commented on: 210526

Scaled to rounds of:

21 2x70#DBs bench press

21 strict pull-ups

21 situps


3 rounds + 13

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Avraham Kupetz
May 26th, 2021 at 7:47 pm
Commented on: 210526

Complete as many rounds as possible in 20 minutes of:


21 push ups

21 jumping knee tuck pull-ups


Score: 3rds + 15

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Nicole Deaver
May 26th, 2021 at 7:35 pm
Commented on: 210526

AMRAP 20mins

21 bench press (65#)

21 Kipping L pull-ups


4 Rds (had a little time left but had enough 🤷🏻‍♀️)

Comment URL copied!
Antonio Alves
May 26th, 2021 at 7:24 pm
Commented on: 210526

Modified / scaled:


Complete as many rounds as possible in 20 minutes of:

21 DB bench presses | 2x 9,5 kg DB

21 inverted rows

21 AbMat sit-ups

SCORE: 5 rounds in 20'14'' (4 sit-ups short of 5 rounds at 20')

--

Considered doing hanging knee tucks instead of L pull-ups, but decided to go with the beginner scale suggestion.

Still, ended up doing a lot of HKT before and after WOD, just because it felt good.

5 km run in the early morning.

PS: I don't speak Italian, but it's always a pleasure to listen to that beautiful language 👍 Nice video.

(edited)
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Charlie Pokorny
May 26th, 2021 at 6:54 pm
Commented on: 210526

5 rounds + 12 reps Rx'd

m/53/5'11"/200#

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Jim Rix
May 26th, 2021 at 6:13 pm
Commented on: 210526

Scaled/subbed to

21 bench press w/ 35# DBs

21 pull-ups

21 anchored abmat sit-ups

285 reps...4 rounds + 12 pull-ups

Comment URL copied!
Daniel Collins
May 26th, 2021 at 5:45 pm
Commented on: 210526

35/M/205


4RNDS


21 @115 BP

21 red banded strict pull ups


1st day back to CrossFit after a long hiatus.

Comment URL copied!
Liz Rekas
May 26th, 2021 at 5:37 pm
Commented on: 210526

~5 rounds modified

21 stair push-ups

21 sa bent over row @20# (11/10)


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Jonathan Elmore
May 26th, 2021 at 5:11 pm
Commented on: 210526

6 rounds in 20:15

115 lb bench

Ring L pull ups some assisted

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Erik Dresner
May 26th, 2021 at 3:27 pm
Commented on: 210526

I plan on doing Murph on Friday, so I didn’t want today’s WOD to smoke my arms out. Instead I did:


7 rounds

21-foot handstand walk

10 weighted lunges 135#


11:52

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Lincoln Kerger
May 26th, 2021 at 2:54 pm
Commented on: 210526

Murph (unloaded)

35:20


Nearly 3 minutes slower than my PR for no real reason I can think of, but my lack of concentration this morning and last minute decision to run it may have had some impact. I decided to run Murph this morning as I will begin a very long period of travel either today or tomorrow, and consequently can't guarantee I'll have the opportunity or ability to run it on Monday (Memorial Day) as I have done for years now. I will do my best to monitor mainsite and do the WODs while gone, and post if able. Best of luck to ya'll in your fitness journeys.


Hooyah LT! To you and all my brothers and sisters who have paid the ultimate price for freedom, may you be at peace.

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Jim Rix
May 26th, 2021 at 6:15 pm

Great thinking, Lincoln.

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Charlie Pokorny
May 26th, 2021 at 6:55 pm

Nice work!

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Lincoln Kerger
May 27th, 2021 at 2:07 am

Cheers fellas! Great work on today's WOD, crushing it as usual!

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Michael Arko
May 26th, 2021 at 1:12 pm
Commented on: 210526

21+21, 95lbs bar, kipping L pull-ups

4 rounds + 21bp + 7Lpu = 196 total reps

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Charles Meyers
May 26th, 2021 at 12:28 pm
Commented on: 210526

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

21 bench presses 100 lbs

21 assisted pull-ups jumping

21 sit-ups ab mat

3-Rds +27

(edited)
Comment URL copied!
Viktor Wachtler
May 26th, 2021 at 10:57 am
Commented on: 210526

First my bench workout:

5x50-57.-65

8x75kg

Then this WOD:

Subbed

24kg kettlebell floor presses

L-sit pull-ups

3 rounds

44/1.78m/75kg

Comment URL copied!
James Gentile
May 26th, 2021 at 10:46 am
Commented on: 210526

Reduced the reps of the L-sit pullups to 11. Otherwise as RXd.


5 rounds + 21 + 3.


Bench wasn't bad, but I knew if i had to do 21 L-sit pulls it would have been singles for the last 10...

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Mike Andridge
May 26th, 2021 at 10:45 am
Commented on: 210526

Scaled to

20 min amrap

21 BP @ 115#

21 bent over rows @ 115#

21 abmat sit ups

4 rnds plus 15 bp

m/51/175

Comment URL copied!
Antoine Lenouvel
May 26th, 2021 at 7:41 am
Commented on: 210526

12/12 Reps ( L-Pull Ups/135lb )

2 rds + 16 Reps

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Brian Louchis
May 26th, 2021 at 4:00 am
Commented on: 210526

3+3 Rx

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Chris Sinagoga
May 26th, 2021 at 3:46 am
Commented on: 210526

Champions Club Scaling Notes


RANT

You know, soccer seems like a lot more fun to watch when there's trash-talking from the crowd like there is in basketball and football. Unfortunately, the people around me didn't seem to think the same thing. "SHE CAN'T DO IT LIKE YOU, CAITLIN!" just didn't get the reaction I was hoping for. Ah well... I'll probably forget the lesson I learned by the time I hit the next soccer game.


WORKOUT THEMES

Complete and unsympathetic death to one of the main movers, in this case using pushing and pulling of the shoulders.


MAIN DECISION

Do I got it like that with the arms, or do I need to adjust the stimulus?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

Run 200 meters

1:00 floor press practice

1:00 L-pull-up practice


CONSISTENCY SCALE

Do 5 rounds as listed, just turn off the timer


INTENSITY SCALE

Maybe do Lynne instead?


INJURY SCALE

Upper-body - technique scale, sub one-arm strict press and L-sits


MY STUFF

Did 5 rounds of 21 floor press with 20k kettlebells and 11 L pull-ups (switched between bar, rings, and rope). Took 20:03.


GENERAL FEAR LEVEL: 4

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Erik Dresner
May 26th, 2021 at 3:28 pm

Best heckling I’ve heard was from a high school football game when an old guy screamed “HIT HIM IN THE DING-DING!”

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Chris Sinagoga
May 29th, 2021 at 12:23 am

Erik, I laughed out loud at that my man. What an old geezer thing to say, and sounds like my grandpa!

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David Smith
May 26th, 2021 at 1:28 am
Commented on: 210526

Scaled to

115 lb

10 L-pull-ups with a kip


I actually got confused at what round I was on. Either 5 or 6 rounds plus 10.

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