CrossFit | 210717
Saturday

210717

Workout of the Day

42

For time:

50-m burpee broad jump
45 alternating jumping lunges
400-m run

Post time to comments.


Scaling:
This workout is a sprint. Choose modifications that allow you to hit your max effort on the jumps and then hang on for the run. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
For time:
50-m broad jump
20 alternating jumping lunges
200-m run

Workout Tips

tips
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Comments on 210717

42 Comments

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Mario Cruz
July 29th, 2021 at 12:16 am
Commented on: 210717

Rx

4:20

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Leonel Manzilla
July 25th, 2021 at 3:14 am
Commented on: 210717

Rx Male 23y 175cm 82kg


4:00

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Dan Morris
July 24th, 2021 at 1:40 am
Commented on: 210717

As RX’d:


8:00


42 / 6’0 / 190

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Jeffrey Howard
July 23rd, 2021 at 11:09 pm
Commented on: 210717

M/25/5'8"/155lb

CrossFit AFK


4:33 - Sc (30lb vest)

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Morgan Greene
July 23rd, 2021 at 11:28 am
Commented on: 210717

4:52

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Coastie Nick
July 22nd, 2021 at 10:01 pm
Commented on: 210717

Rx’d 7:14

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Chris Meldrum
July 22nd, 2021 at 5:41 pm
Commented on: 210717

As rx’d, 4:05.


Put the pedal down and don’t let up.  Took about 25 or 26 burpee broad jumps to cover 50m – came in at 1:20.  Quick breather and then sets of 10 for jumping lunges, with quickie breaks.  Those were rough.  Running on baby deer legs at first, but felt better about 100m in.  Still, could not get to true sprint speed at the end.  The run was about 1:30 all in.


48m/5'10"/180

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Giuseppe Petrillo
July 22nd, 2021 at 2:10 pm
Commented on: 210717

9:10 rx’d

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Shawn Hakimi
July 22nd, 2021 at 12:48 pm
Commented on: 210717

5:22 Rx'd


CrossFit was losing me since Glassman left, and the new guy took over...but this WOD put me in my place. Imagine doing three rounds for time?

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Thomas Nyla
July 21st, 2021 at 9:32 am
Commented on: 210717

I'm here to let everyone know that there is a cure for HERPES1&2. The doctors have succeeded in letting people living with Herpes know that there is no cure for Herpes and they have been enslaved to the antiviral and other supplementary Orthodox medicine just to help suppress the virus and not a cure. I got diagnose of herpes1 January this year 2021 and i did not believe in my doctor that no cure for herpes rather i went into research online and I was introduce to Dr Osato a herbal healer by a blogger who also narrated Her story online on how she was cured of Herpes after using Dr Osato Herbal Medicine. I got the herbal medicine from Dr Osato and made use of it as I was instructed. I went to the clinic for a checkup after two weeks of using the herbal product. My result came out Negative and I was booked another appointment after 30days to confirm my result and the test still showed Negative and I was given the green light that I am fully free from herpes. All thanks to God for using this Great herbalist to heal me. You can contact Dr Osato by email: osatoherbalcure@gmail.com or WhatsApp +2347051705853. His website is osatoherbalcure.wordpress.com. I have promised to keep sharing my testimony so people will know that there is a cure for herpes. 

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Anne-Rose Wiedemann
July 20th, 2021 at 6:54 pm
Commented on: 210717

7:36

I did it today. I am a Master, 61 years old.

It was very difficult for me because I have a bruise under my left patella. Glad to be under 8 min.

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Kyle Buchanan
July 20th, 2021 at 5:50 pm
Commented on: 210717

5:41

50m broad jump as 25x2m

Broke the lunges up too much, should've pushed harder there.

Great WOD

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Erik Dresner
July 20th, 2021 at 3:15 pm
Commented on: 210717

4:41 Rx


burpees in 18 reps

lunges in 22-12-6-5 (wish I pushed it to 22-14-9)

Run in 1:45

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Michael Arko
July 20th, 2021 at 1:01 pm
Commented on: 210717

5:52

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Thomas Nyla
July 20th, 2021 at 8:45 am
Commented on: 210717

I'm here to let everyone know that there is a cure for HERPES1&2. The doctors have succeeded in letting people living with Herpes know that there is no cure for Herpes and they have been enslaved to the antiviral and other supplementary Orthodox medicine just to help suppress the virus and not a cure. I got diagnose of herpes1 January this year 2021 and i did not believe in my doctor that no cure for herpes rather i went into research online and I was introduce to Dr Osato a herbal healer by a blogger who also narrated Her story online on how she was cured of Herpes after using Dr Osato Herbal Medicine. I got the herbal medicine from Dr Osato and made use of it as I was instructed. I went to the clinic for a checkup after two weeks of using the herbal product. My result came out Negative and I was booked another appointment after 30days to confirm my result and the test still showed Negative and I was given the green light that I am fully free from herpes. All thanks to God for using this Great herbalist to heal me. You can contact Dr Osato by email: osatoherbalcure@gmail.com or WhatsApp +2347051705853. His website is osatoherbalcure.wordpress.com. I have promised to keep sharing my testimony so people will know that there is a cure for herpes. 

Comment URL copied!
Thomas Nyla
July 20th, 2021 at 8:44 am
Commented on: 210717

I'm here to let everyone know that there is a cure for HERPES1&2. The doctors have succeeded in letting people living with Herpes know that there is no cure for Herpes and they have been enslaved to the antiviral and other supplementary Orthodox medicine just to help suppress the virus and not a cure. I got diagnose of herpes1 January this year 2021 and i did not believe in my doctor that no cure for herpes rather i went into research online and I was introduce to Dr Osato a herbal healer by a blogger who also narrated Her story online on how she was cured of Herpes after using Dr Osato Herbal Medicine. I got the herbal medicine from Dr Osato and made use of it as I was instructed. I went to the clinic for a checkup after two weeks of using the herbal product. My result came out Negative and I was booked another appointment after 30days to confirm my result and the test still showed Negative and I was given the green light that I am fully free from herpes. All thanks to God for using this Great herbalist to heal me. You can contact Dr Osato by email: osatoherbalcure@gmail.com or WhatsApp +2347051705853. His website is osatoherbalcure.wordpress.com. I have promised to keep sharing my testimony so people will know that there is a cure for herpes. 

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Kerry Hosken
July 20th, 2021 at 2:13 am
Commented on: 210717

7:48, wasn't sure if jumping lunges was per side or total, did per side.

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James Gentile
July 20th, 2021 at 1:54 am
Commented on: 210717

5:45 as RXd. Completed on the beach for the burpees and alternating lunges. The burpee broad jumps on the sand was a little harder than on the hard stuff. run was with sand loaded shoes.

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Aaron Fox
July 18th, 2021 at 10:48 pm
Commented on: 210717

5:31

subbed 500m row for run. Foot injury.

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Nathan Goisnard
July 18th, 2021 at 5:28 pm
Commented on: 210717

RX


4m02s


yay burpee broad jumps


good

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Myles Lance
July 18th, 2021 at 4:43 pm
Commented on: 210717

4:57

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Lincoln Kerger
July 18th, 2021 at 1:02 pm
Commented on: 210717

7:30 Rx


Took way to long to cover that 50m. Nice one!

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Christian Simpson
July 17th, 2021 at 10:59 pm
Commented on: 210717

Rx 5:22

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David Andrew Garcia
July 17th, 2021 at 8:12 pm
Commented on: 210717

7:36 RX

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Nicole Deaver
July 17th, 2021 at 7:20 pm
Commented on: 210717

6:42 Rx

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Antonio Alves
July 17th, 2021 at 6:42 pm
Commented on: 210717

Slightly modified to:

--

35 burpees broad jump

50 alternating jumping lunges

400-m run

SCORE: 10'39

--

No way to measure 50-m, so I figured it would take 35 burpees to cover that distance.

Did 50 jumping lunges just to do some extra work after having failed to do them unbroken (still a bit sore from those lunges...)

5 km run at lunch time

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Charlie Pokorny
July 17th, 2021 at 6:00 pm
Commented on: 210717

5:07 Rx'd

Fun - not much to think about in this one!

m/53/5'11"/200#

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Jim Rix
July 17th, 2021 at 4:41 pm
Commented on: 210717

8:07. Some sprint.

Burpee broad jumps surprisingly draining…32 of them took about 3:30.


58/5’8”/160

(edited)
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Dan Kremer
July 17th, 2021 at 4:07 pm
Commented on: 210717

6:30 Rx’d

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Kevin Miller
July 17th, 2021 at 3:47 pm
Commented on: 210717

M/48/67”/180

RX

8:31

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Charles Meyers
July 17th, 2021 at 3:20 pm
Commented on: 210717

Workout of the Day

For time: 8:40

50-m burpee broad jump

45 alternating jumping lunges

400-m run

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Troy Bruun
July 17th, 2021 at 2:24 pm
Commented on: 210717

3:31Rx


Great Sprint!

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Jonathan Elmore
July 17th, 2021 at 2:09 pm
Commented on: 210717

Did 30 vertical Jump burpees because of back pain. Everything else Rx. All post squat workout

6:13

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Steve Day
July 17th, 2021 at 1:18 pm
Commented on: 210717

7:16


About 6' per burpee broad jump. Did 29 to get to the 50 meters.

(edited)
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Mikel Mencia
July 17th, 2021 at 11:46 am
Commented on: 210717

7'30" as Rx'd

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marcus mcclain
July 17th, 2021 at 11:26 am
Commented on: 210717

Good way to start the day!

4:55 Rx...Schönes Wochenende!

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Stacey Thompkins
July 17th, 2021 at 9:28 am
Commented on: 210717

M/46/6'2"/180#


Rx'd

5:40

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Eugenio Gonzalez
July 17th, 2021 at 9:23 am
Commented on: 210717

5:59 I havent been posting in a while consistently but that's only because I've moved twice, had epstein barr and tendinitis in my shoulder I'm hoping to be back progressively now that I'm over most of those things

(edited)
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QiHui Xing
July 17th, 2021 at 8:14 am
Commented on: 210717
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allen allen
July 17th, 2021 at 7:00 am
Commented on: 210717

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Chris Sinagoga
July 17th, 2021 at 12:32 am
Commented on: 210717

Champions Club Scaling Notes


RANT

Within the past two years I've really been a fan of increased volume for a workout like this for beginners, and that's because learning technique well enough to become a habit can take lots and lots of reps. Take lunges for example: loading the hip, keeping the shin vertical, bodyweight on the ball of foot is a really important thing to learn. Doing only 45 reps of that won't make as much of a permanent effect as 145 reps. So the question then becomes how can we do that many reps without harming a new person? I think that comes from either cutting range of motion a bit or breaking up into small doses. Cutting ROM could mean doing a step-up instead of lunge, and see the technique scale for breaking up reps. So in short, adding volume is actually a way of scaling someone down.


WORKOUT THEMES

Challenge our running technique/capacity by adding in a mean dose of breathing and stamina before hand.


MAIN DECISION

Am I really willing to do lunges again? Also, do I have the capacity to make a low-volume workout like this a good dose?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

10 burpees

20 lunges

Run 400 meters


CONSISTENCY SCALE

Same as technique scale


INTENSITY SCALE

Find a partner and race


INJURY SCALE

Upper-body - For time: 400-m run, 45 jumping lunges, 400-m run

Lower-body - Pick 3 movements you have full capacity for and do max reps sets for them.


MY STUFF

Didn't get to this one in time. I did sets of 8 L-pull-ups between cleaning stuff


GENERAL FEAR LEVEL: 7

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Chris Meldrum
July 22nd, 2021 at 5:42 pm

You know what would be a really great (meaning terrible) WOD? This, but 3 rounds - with 3 minute rest intervals. Oh man that would smoke ya.

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