CrossFit | 210729
Thursday

210729

Workout of the Day

48

CrossFit Games Event 4
10-9-8-7-6-5-4-3-2-1 reps for time of:

Thrusters
Wall walks

♀ 135 lb. (Virtual Games use 65 lb.)
♂ 185 lb. (Virtual Games use 95 lb.)

Post time to comments or register for the CrossFit Virtual Games and log your scores to the leaderboard.


Scaling:
While equal reps of wall walks to Open Workout 21.1, when paired with a thruster the demand on your shoulder stamina will be even higher. Most athletes should scale the loading on the thruster so that each round can be completed in 1-2 sets. Newer athletes should reduce the overall volume and modify the wall walk.

Intermediate Option:
8-7-6-5-4-3-2-1 reps for time of:
Thrusters
Wall walks

♀ 95 lb. ♂ 135 lb.

Beginner Option:
8-7-6-5-4-3-2-1 reps for time of:
Thrusters
Wall walks, partially up the wall

♀ 45 lb. ♂ 65 lb.

Workout Tips

tips
Watch

Comments on 210729

48 Comments

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Chris Meldrum
September 10th, 2021 at 7:14 pm
Commented on: 210729

As rx’d (95#), 21:30.


Brutal.  It’s telling when thrusters are the best (and fastest) part of the workout.  Wall walks were mostly singles.  Did a couple back-to-back without pause, but mentally wasn’t able to do more without short breaks.  Honestly, it was physical as well – shoulders were getting pretty shot by the end.


48m/5'10"/180

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Sebastian Wieczorek
September 10th, 2021 at 11:45 am
Commented on: 210729

September 7th, 2021


wu: bike, scales, planks

skill: db variations


wod: 10,9,8,7,6,5,4,3,2,1

thruster 40 kg

burpee box jumps 50 cm*

13:02


post: bike, stretch

* Where I work out, there is no wall to walk on or to do hspu and wall balls on, that wouldn't cause damage in long terms.

(edited)
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James Gentile
September 5th, 2021 at 1:35 pm
Commented on: 210729

Completed 9/4. As RXd, virtually games weight of 95lbs.


24:55

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Jesse Montagnino
August 14th, 2021 at 7:57 pm
Commented on: 210729

18:27

8-7-etc @95

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Mario Cruz
August 11th, 2021 at 12:07 am
Commented on: 210729

Intermediate option

135lbs

8-7-6-5-4-3-2-1


16:55

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Morgan Greene
August 9th, 2021 at 6:57 pm
Commented on: 210729

Intermediate: 16:18

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Jeffrey Howard
August 7th, 2021 at 10:25 pm
Commented on: 210729

M/25/5'8"/155lb

CrossFit AFK


31:21 - Sc (135lb thrusters, but the wallwalks where actually the toughest, and slippery. Also, the games did the Couplet the other way around right?)

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Courtney Guthrie
August 7th, 2021 at 10:16 pm
Commented on: 210729

3 of 6 wall walks


I capped myself at 20 min.

scaled

35#

half wall-walk (and I counted every no rep bc these mofos are hard)


my shoulders were both feeling a little unstable.


F/24/5’5/140

CrossFit AFK

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Ralph Keeley
August 4th, 2021 at 5:30 am
Commented on: 210729

M/35/6'/175#


17:50 intermediate option

(all thruster sets unbroken)


Deo gratias

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Giuseppe Petrillo
August 3rd, 2021 at 5:09 pm
Commented on: 210729

60 kg 31:24

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Brett Eckles
August 2nd, 2021 at 11:15 am
Commented on: 210729

Intermediate version


18:23


good one


M/28/6’1/195lbs

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Richard Ramirez
August 1st, 2021 at 10:49 pm
Commented on: 210729

Combined beginner/intermediate: 95 lbs (just right) & partial up the wall. Thx for the workout!

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Brian Watkins
August 1st, 2021 at 9:28 pm
Commented on: 210729

24:25. I used 95 lb on the barbell and did walk outs instead of wall walks on all but the first two sets. Great workout thanks!

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Michael Arko
July 31st, 2021 at 5:36 pm
Commented on: 210729

Been on vacation. Attempted this today, Saturday 7/31, after spending the week in WDW where I didn't have any chance to exercise but I did walk all day long from sunup to sunset.


75lbs thrusters, full rep scheme

23.5-24 mins


Flamed out on wall walks down the stretch. This was much more brutal than it looked.

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QiHui Xing
July 31st, 2021 at 5:52 am
Commented on: 210729

70KG.Thruster:24'36''.

https://youtu.be/EcJO0mAhD7s

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Derek Schierlmann
July 30th, 2021 at 9:04 pm
Commented on: 210729

M/50/5'9"/161

20:38 at 95#, scaled wall walks

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Michael Witous
July 30th, 2021 at 8:10 pm
Commented on: 210729

M/60

scaled 9:31

#65

handstand hold for # of wall ups

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Dave DeCoste
July 30th, 2021 at 5:20 pm
Commented on: 210729

28:28

135 lbs

Rx rep scheme

M/43/5’8”/165

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Scott Lobenberg
July 30th, 2021 at 4:39 pm
Commented on: 210729

26.13 75#

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Erik Dresner
July 30th, 2021 at 4:04 pm
Commented on: 210729

95#.


27:00


all thrusters UB. You know you’re in for a rough WID when you look forward to the thrusters!


I did walk wake up until my thighs touched the wall, which still got my hands within 6-8” of the wall.

(edited)
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Michael Arko
July 31st, 2021 at 5:38 pm

"You know you’re in for a rough WOD when you look forward to the thrusters!"

My sentiments EXACTLY!!

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Stacey Thompkins
July 30th, 2021 at 2:24 pm
Commented on: 210729

M/46/6'2"/180#


Scaled to 35# DxKB thrusters the rest as rx'd

20:23

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Lincoln Kerger
July 30th, 2021 at 10:57 am
Commented on: 210729

Rx'd rep scheme of

Thrusters 95#

Wall Walk 21.1 scaled standard

22:49


Holy shoulders! Thrusters unbroken but WW ended up being broken mostly into pairs.

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Byron Hills
July 30th, 2021 at 3:05 am
Commented on: 210729

8-7-6-5-4-3-2-1 RFT

-95# thrusters - right shoulder does not like thrusters

-wall walks

24:24

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Christian Palomino
July 30th, 2021 at 2:15 am
Commented on: 210729

Hice la versión escalada intermedio:

8 7 6 5 4 3 2 1

Con la barra de 135 lbs

Mi tiempo 14:48

Ha sido uno de los mejores workout que he hecho, me sentía cansado pero no me rendí, se los recomiendo que lo hagan

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Nicole Deaver
July 30th, 2021 at 12:00 am
Commented on: 210729

22:05 ( Virtual Rx 65#)


Some wall walks may have been partial.

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Aj Hanson
July 29th, 2021 at 10:34 pm
Commented on: 210729

Virtual games


RX 20min time cap


i was on round 3 2 1 left... couldn’t hold it together. So hard. If only it was a 25 min

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Sam K
July 29th, 2021 at 10:05 pm
Commented on: 210729

10-9-8-7-6-5-4-3-2-1 thrusters and wall walks

Started at 155lb, dropped to 135lbs after 5 reps. Wall walks were to full height but uncontrolled decent for the most part. Timer stopped at 17:30, best guess at the time:


28:20


M/30s/225lbs


P.S. I hate thrusters!

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Antonio Alves
July 29th, 2021 at 9:54 pm
Commented on: 210729

Modified / scaled to:

-

10-9-8-7-6-5-4-3-2-1 reps for time of:

DB Thrusters w/ 2x 12,5 kg DB

Modified Wall walks as per the video tips: hands still, feet moving up the wall

SCORE: 24'02''

--

Vastly underestimated the difficulty of this and my fatigue level after yesterday's WOD.

Began by trying to do the wall walks as close to RX as possible, but realized that it would take me forever.

Restarted WOD trying to do the walks partially up the wall, but even that was a bit to much today. Insufficient technique and stamina.

So finally settled for one of the scaling tips in the video. But event so, I really struggled to get this done.

5k run during lunch break.

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Steve Day
July 29th, 2021 at 9:47 pm
Commented on: 210729

95lbs


18:09

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Christian Simpson
July 29th, 2021 at 9:41 pm
Commented on: 210729

95#, 29:52

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Joe Conradi
July 29th, 2021 at 8:10 pm
Commented on: 210729

Scaled to 10! Of:

2x45#DBs thrusters

24” box piked push up walk to HS.


14:49

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Christian Simpson
July 30th, 2021 at 12:54 am

I was hoping somebody else would just use the math symbol !. It's so much easier to use that than 10-9-8-7-etc. Just had to appreciate a nerd moment 🤓

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Erik Dresner
July 30th, 2021 at 4:05 pm

Except the ! means multiplication, not addition, though the workout sure felt like it in the later rounds.

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Adam Pequignot
July 29th, 2021 at 7:24 pm
Commented on: 210729

M/42/140lb


10-9-8-7-6-5-4-3-2-1

Thrusters (85lb)

Wall Walks (RX)

*20 min time cap


Score = CAP @ 97 reps (1 rep short of starting round of 3's)

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Jonathan Elmore
July 29th, 2021 at 6:30 pm
Commented on: 210729

27:05

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Liz Rekas
July 29th, 2021 at 5:26 pm
Commented on: 210729

12:08 modified

x2 shoulder taps

thruster @45#

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Kerry Hosken
July 29th, 2021 at 5:15 pm
Commented on: 210729

M/39/180/6'

Virtual Rx- 22'34" pretty sure I had several no reps on the wall walks, but tried to keep myself as honest as possible

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Coastie Nick
July 29th, 2021 at 4:54 pm
Commented on: 210729

Virtual Games Rx’d @ 95#: 38:12


Vastly underestimated the difficulty of that one

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Jim Rix
July 29th, 2021 at 4:20 pm
Commented on: 210729

Scaled/subbed to 75# thrusters and 44# American kb swings

13:15

The altitude doesn’t feel so bad going up and down the stairs, but with thrusters…


58/5’8”/160

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Charlie Pokorny
July 29th, 2021 at 5:59 pm

I'll be interested to hear how long it takes to adapt to the altitude. I imagine it must come to feel normal at some point. I am 5000-ft this week and feeling it!

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Charlie Pokorny
July 29th, 2021 at 3:54 pm
Commented on: 210729

Scaled/sub to 10-9-8-7-6-5-4-3-2-1 reps of

  • 135-lb thrusters and
  • wall-walks partially up the wall (actually a rock about 4-feet high)

20:32

Shoulders!

m/53/5'11"/200#

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Charles Meyers
July 29th, 2021 at 2:00 pm
Commented on: 210729

Beginner Option:

8-7-6-5-4-3-2-1 reps for time of:

Thrusters

Wall walks, partially up the wall

85 lbs 22:10

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Alexander Glueckler
July 29th, 2021 at 1:41 pm
Commented on: 210729

M / 37 / 5'7" / 195


15:11

This is shoulder heavy, and trying to rehab shoulder over this month. Scaled for recovery:

Push-Up to Pike (instead of Wall Walk)

Thrusters @ 20kg (bar)


Run 2mi after:

4 x .25mi recovery jog (sub 11:00 min/mi) / .25mi run (sub 8min/mi)

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Mike Andridge
July 29th, 2021 at 1:30 pm
Commented on: 210729

Scaled to beginner

8 down to 1

Used 35# kb's for thrusters

partial wall walks

18:56

m/51/175

Wow, did I want to quit during the wall walks.....and I only did partials.....:)

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Kyungtaek Kang
July 29th, 2021 at 1:28 pm
Commented on: 210729

☆CFHIM 22:20 (Virtual Games use 95 lb.) With Hyuntaek

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Chin-Sheng Chou
July 29th, 2021 at 9:45 am
Commented on: 210729

Virtual Games RX, 95lb

25:03

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Chris Sinagoga
July 29th, 2021 at 4:24 am
Commented on: 210729

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Something that can be done in just about any setting. Pushing with core-to-extremity, and pushing but in a static position. Also a crap ton of range of motion.


MAIN DECISION

Do the wall walks sloppy and for time, or be strict on the midline position?


TECHNIQUE SCALE

As is, turn off the timer and do the wall walks slow and keeping the spine from moving.


CONSISTENCY SCALE

Flip the order.


INTENSITY SCALE

Sub bear crawl for wall walks and do some kind of descending distance routine.


INJURY SCALE

Upper-body - AMRAP in 20 minutes of: 15 one-arm dumbbell thrusters, 45 hollow rocks

Lower-body - AMRAP in 20 minutes of: 15 knees to elbows, 5 wall walks


MY STUFF

Did a different one... I'll get around to this


GENERAL FEAR LEVEL: 7

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