CrossFit | 210612
Saturday

210612

Workout of the Day

27

Online Semifinals Event 5

For time:
2,000-m row
60-m handstand walk
5 legless rope climbs, 15 ft.
1,000-m row
40-m handstand walk
4 legless rope climbs, 15 ft.
500-m row
20-m handstand walk
3 legless rope climbs, 15 ft.

Post time to comments.

Scaling:
This is a long, high-skill workout. Deconditioned athletes should reduce the overall volume and choose gymnastics modifications that incorporate time on hands as well as a pull.

Intermediate Option:
For time:
2,000-m row
40-m handstand walk
3 legless rope climbs, 15 ft.
1,000-m row
25-m handstand walk
2 legless rope climbs, 15 ft.
500-m row
15-m handstand walk
1 legless rope climbs, 15 ft.

Beginner Option:
For time:
1,000-m row
40-m bear crawl
3 rope climbs, lying to standing
500-m row
25-m bear crawl
2 rope climbs, lying to standing
250-m row
15-m bear crawl
1 rope climb, lying to standing

Workout Tips

tips
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Comments on 210612

27 Comments

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Leonardo Silva
July 21st, 2021 at 9:49 pm
Commented on: 210612

37 min

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Sebastian Wieczorek
July 21st, 2021 at 3:33 pm
Commented on: 210612

July 7th, 2021


wu: bike, pvc, rings

skill: hs


wod: 1,5 miles ass bike

1,5 min hs hold box 71'

5 strict pull ups

1 mile ass bike

1 min hs hold box 71'

4 strict pull ups

0,5 mile ass bike

0,5 min hs hold box 71'

3 str. pull ups

15:31


post: ski erg, abs, bike, stretching

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Jeff Chalfant
July 3rd, 2021 at 9:01 pm
Commented on: 210612

42:20 as rx’d as possible (12’ climbs from seated) 4’ increments on hs walk but mostly 12-20’ walks. 198’/132’/66’ walks (hoping my math/conversion is correct) Rowing was awful today and it only got worse. The 1000 was the hardest km. of my life for sure. 80 degree heat, Seattle humidity, and no classic Seattle cool breeze today. Sweat-fest!



180/42/176cm

(edited)
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Jeffrey Howard
June 24th, 2021 at 9:46 pm
Commented on: 210612

M/25/5'8"/155lb

CrossFit AFK


36:59 - Sc (subbed reps of 12-9-6 x 8ft seated legless rope climbs) I was just finishing the last handstand walk around 30-minute mark.

(edited)
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Aaron Brumit
June 24th, 2021 at 6:05 pm
Commented on: 210612

For time:

2,000-m row

60 second handstand

3 legless rope climbs, 15 ft.

1,000-m row

30 second handstand

2 legless rope climbs, 15 ft.

500-m row

20 second handstand

1 legless rope climbs, 15 ft.


26:46

Handstands were done against the wall and alternated taking a hand off the ground every second. I don't quite have the strength/balance to alternate touching my shoulders yet.

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Mario Cruz
June 23rd, 2021 at 1:49 am
Commented on: 210612

Rx


Cap 30:00

2000m row

60 m hsw

5 legless

1000m row

40m hsw

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Morgan Greene
June 22nd, 2021 at 3:26 pm
Commented on: 210612

Intermediate, Subbed 1600m, 800m, 400m runs:


21:53

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Ralph Keeley
June 17th, 2021 at 3:42 am
Commented on: 210612

M/35/6'/175#


32:00, intermediate scale. (Most handstand walks in 15' increments- improvement!)

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Damien Leroux
June 16th, 2021 at 5:15 am
Commented on: 210612

rx : 35’30 (first round’s 22feet Rope next to 18 feet)


https://youtu.be/1KiV09y6Pr8

(edited)
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Erik Dresner
June 15th, 2021 at 3:58 pm
Commented on: 210612

2K/1K/500m row

30m/20m/10m HS walk

15/12/9 rope pull up


34:01


The row killed my HS walk. Longest effort was 6m

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Guston Rankin
June 15th, 2021 at 12:38 pm
Commented on: 210612

RX(ish)

26:41


Aimed to keep row under 1:50/500m for all sets - successful.

HS walk in 5m increments.

Rope climb: L-Sit from seated, hands covering 2m per climb.


34yo

male

82kg BW

4 years CF exp.

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James Gentile
June 14th, 2021 at 1:08 pm
Commented on: 210612

Completed 6/14 a.m.


No rower, no rope, and nope on handstand walks. Substituted with the following:


2100 m run (went a little further, whoops)

120 alternating shoulder taps, wall-facing handstand

5x5 reps L-pull-ups (figured 5 L-pull-ups = one 15' legless rope climb)

1000 m run

80 alternating should taps, wall-facing handstand

4x5 L-Pull-ups

500 m run

60 alternating should taps, wall-facing handstand (should have reviewed the WOD, had 30m in my head instead of 20m)

3x5 L-pull-ups


33:24. Just kept it moving this morning. The pull-ups did not remain unbroken towards the end for their sets of 5 reps. The shoulder taps needed some breaks as well, but thought it was a good sub.

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Jonathan Elmore
June 13th, 2021 at 5:28 pm
Commented on: 210612

25:06


Did rows Rx, bear crawls 60,40,20m

Legless rope climb 9 ft ceiling 10,8,6

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Troy Bruun
June 13th, 2021 at 4:57 pm
Commented on: 210612

22:27


2000m Row

15m HS Walk

5 Legless (12’)

1000

10

4

500

5

3

(edited)
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Devan Barger
June 13th, 2021 at 4:12 am
Commented on: 210612

M/394#/27/6'


For time:


200 single unders

45 sec PU plank

20 assisted pullups


100 SU

30 sec PU plank

10 assisted pullups


50 SU

15 sec plank

5 assisted pullups


19:18


This was the best scale I could come up with and it felt really good to me. I don't have ropes to climb and I don't feel comfortable running yet so I used this workout to practice my jump rope skill. Did 50 jump rope unbroken twice in the workout to that was very exciting for me.

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Chris Sinagoga
June 13th, 2021 at 2:27 am
Commented on: 210612

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Boz says it all, but basically using endurance to challenge out gymnastics strength (pulling) and skill (pushing)


MAIN DECISION

Do I want to keep the intended stimulus with pushing/pulling or do I want to practice the movements?


TECHNIQUE SCALE

Same format, just go 3-min, 2-min, and 1-min practice each rounds for the rope/hs walk. Get as close to inverted as possible. Cut that row down too.


CONSISTENCY SCALE

3 rounds of 1000m row, 3 rope climbs, 40-m handstand walk


INTENSITY SCALE

Sprint the row each round, live with whatever happens after


INJURY SCALE

Upper-body - sub run for row, then do pistols and hollow rocks as subs for gymnastics movements

Lower-body - As is, or just cut the row out (again, get as close to upside down as you can)


MY STUFF

21:00, did 3 rounds of 800m run, 3 legless rope climbs, Ricky Reps handstand walk (nowhere close to 40m)



GENERAL FEAR LEVEL: 7

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Coastie Nick
June 13th, 2021 at 1:44 am
Commented on: 210612

Rx’d

49:47

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Antonio Alves
June 12th, 2021 at 8:54 pm
Commented on: 210612

Modified / scaled:

---

For time:

200 DB SDLHP | 2x27# DB

60 floor taps from wall-facing handstand hold, alternating arms

25 floor taps hanging from inverted row position, alternating arms


100 DB SDLHP | 2x27# DB

40 floor taps from wall-facing handstand hold, alternating arms

20 floor taps hanging from inverted row alternating arms


50 DB SDLHP | 2x27# DB

20 floor taps from wall-facing handstand hold , alternating arms

15 floor taps hanging from from inverted row, alternating arms


SCORE: 39'40''

---

Took some imagination to scale and modify this one, but it turned out a solid (and painful) WOD

Floor taps from inverted row position were surprisingly difficult after SDLHP and HS holds: fatigued arms, messed up grip. 😫

Not confident enough to try shoulder taps from HS holds yet. Perhaps next time. Accumulated a total of 4 minutes on the HS holds.

(edited)
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Steve Day
June 12th, 2021 at 6:47 pm
Commented on: 210612

Scaled to intermediate. Handstand walks were many short segments and attempts.


26:20

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Az Native
June 12th, 2021 at 6:11 pm
Commented on: 210612

26:52, subbed all over:

1600m run

40m bear crawl

30 pullups

800m run

40m bear crawl

20 pullups

400m run

40m bear crawl

10 pullups

Already 100 degrees outside, blah...

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Charlie Pokorny
June 12th, 2021 at 6:00 pm
Commented on: 210612

Intermediate option (40-25-15-m HSW + 3-2-1 kegless RC):

27:40

m/53/5'11"/200#

(edited)
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Steve Day
June 12th, 2021 at 6:49 pm

Nice work Charlie. Time to tap that keg!

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Nathan Goisnard
June 12th, 2021 at 5:21 pm
Commented on: 210612

modified


2000m row

60 inverted hand lifts against a wall

60 pulls from standing on the bow flex


1000m row

40 inverted hand lifts against a wall

40 pulls from standing on the bow flex


500m row

20 inverted hand lifts against a wall

20 pulls from standing on the bow flex


21m03s


good

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Joe Conradi
June 12th, 2021 at 4:25 pm
Commented on: 210612

Subs:

1 2x20#DBs SDHP per 10m

bear crawls for HS walks

5 strict pull-ups and sit-ups per rope climb


20:20

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Michael Arko
June 12th, 2021 at 3:41 pm
Commented on: 210612

Subbed

1200m - 800m - 400m (broken*) elliptical trainer

120 - 80 - 40 shoulder-taps, wall-facing handstand

25 - 20** - 15 L pull-ups, mostly strict, some kipped

35:30


*Resistance gear broke at what feels like 20%; normally, my row-sub is 60%, 1 calorie = 25m.

**Lost count -- did I do 20 or 25??

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Charles Meyers
June 12th, 2021 at 12:48 pm
Commented on: 210612

Beginner Option:

For time:

1,000-m row

40-m bear crawl

3 rope climbs, lying to standing

500-m row

25-m bear crawl

2 rope climbs, lying to standing

250-m row

15-m bear crawl

1 rope climb, lying to standing

19:56 with 30 lbs vest

(edited)
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Nicole Deaver
June 12th, 2021 at 11:53 am
Commented on: 210612

No rower, no handstand walks, & my rope is only long enough to do lay to stand climbs so I subbed a practice day.


3 Rds

Handstand walk practice (2mins)

Bear crawls (2 mins)

5 lay to stand rope climbs

20 Incline bench barbell rows (45#)

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