CrossFit | 210822
Sunday

210822

Workout of the Day

46

5 rounds for time of:

50-ft. dumbbell front-rack lunge
25 pull-ups

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.


Scaling:
This couplet will tax your grip. Choose dumbbell loading and a pull-up modification that allow you to keep moving, even with shorts working sets followed by a quick rest. New athletes should reduce the overall volume.

Intermediate Option:
5 rounds for time of:
50-ft. dumbbell front-rack lunge
20 pull-ups

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
3 rounds for time of:
50-ft. dumbbell front-rack lunge
15 assisted pull-ups

♀ 10-lb. DBs ♂ 15-lb. DBs

Comments on 210822

49 Comments

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Debbie Arnold
May 26th, 2022 at 7:14 am
Commented on: The Dumbbell Front-Rack Lunge

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May 5th, 2022 at 8:53 am
Commented on: The Dumbbell Front-Rack Lunge

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April 30th, 2022 at 8:30 am
Commented on: The Dumbbell Front-Rack Lunge

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Clint Michael
December 2nd, 2021 at 12:19 am
Commented on: 210822

23:39 - Rx’d

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Sebastian Wieczorek
October 12th, 2021 at 6:27 am
Commented on: 210822

October 9th, 2021


wu: bike, slips, db

skill: 5 rnds*

3 negative strict ring dips

14 db lunge variations increasing weight 5-15 kg


wod: 4 rnds**

40 front lunges 10 kg

15 strict band (violet) assisted pull ups

20:44


post: bike, stretch


* As I want to work on my weaknesses, I'm planing to do more accessory, stability and strength in the skill part, while reducing intensity and/or volume in the wod, whenever it makes sense.

** I got this wrong - now I see, it was 50 feet lunges not 50 reps. That explains a lot. Anyways, I decided to reduce the reps, volume and weight in order to do some extra work in the skill part. The pull ups came out to be just right, the lunges were still very challenging though.

(edited)
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Jeff Chalfant
September 12th, 2021 at 7:48 pm
Commented on: 210822

15:17 as rx’d. With true front rack. Round 1 in about 2:00. Gymnastics kip. Unbroken lunges except for a break on round 4, which was a mistake, in retrospect, since I didn’t get winded until about :20 after starting lunges regardless of wether I put them down. Grip became a factor at the end but I was slowed more by my lungs...felt kind of pukie after round 3.


pullups: 15/10,15/10,15/10,10*/8/7,5’s

*had to put a leather grip on right hand


Fasted again except for 4 small plums.


180/42/176cm

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Mario Cruz
September 4th, 2021 at 12:07 am
Commented on: 210822

Rx

10:55

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Christian Simpson
September 2nd, 2021 at 9:09 pm
Commented on: 210822

Sc int 35# DBs/20PU...19:23

(2:41/3:51/4:35/4:50/3:26)

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Morgan Greene
September 2nd, 2021 at 1:58 pm
Commented on: 210822

scaled to 40# KB for lunges: 14:21

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Ralph Keeley
September 1st, 2021 at 6:45 am
Commented on: 210822

M/35/6'/175#


Scaled to 40 lb. dumbbells and 20 pull-ups each round


10:45


Deo gratias

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Leonel Manzilla
August 31st, 2021 at 3:14 am
Commented on: 210822

Male Rx 23y 175cm


17:40

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Fabian Delaflor
August 29th, 2021 at 3:26 pm
Commented on: 210822

5rds - 17:45

18 front rack lunges (static, not space for walking lunges) with #25 dumbells

15 kipping pull ups

Then

5x DB row with #35 db

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Jeffrey Howard
August 29th, 2021 at 1:44 am
Commented on: 210822

M/25/5'8"/155lb

CrossFit AFK


13:46 - Rx

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Juanjo Ramos Peña
August 28th, 2021 at 8:16 am
Commented on: 210822

Rx 13:05

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Chin-Sheng Chou
August 25th, 2021 at 4:30 am
Commented on: 210822

RX, 11:07

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Az Native
August 24th, 2021 at 7:27 pm
Commented on: 210822

20:20, at home used 40lb DB’s. Cut pull-ups to 20 per round. 8:30 at the half way mark then just fell apart…100 out already. Yuck!

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John Clarke
August 24th, 2021 at 5:24 pm
Commented on: 210822

16:12


20lb dumbbells - should've done 30s

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Lincoln Kerger
August 24th, 2021 at 9:42 am
Commented on: 210822

Only did 3 rounds of Intermediate Option

10:52


Not enough time and was exhausted.

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Kevin Miller
August 23rd, 2021 at 10:42 pm
Commented on: 210822

M/48/67”/180

Scaled to 25# db

10 Strict pull-ups per round. Use various grips and when I couldn’t get my chin over the bar I held it at the top for one second.

19:30

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Coastie Nick
August 23rd, 2021 at 8:27 pm
Commented on: 210822

Rx’d: 13:26

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Antonio Alves
August 23rd, 2021 at 8:26 pm
Commented on: 210822

Scaled:

--

5 rounds for time of:

15-m dumbbell front-rack lunge w/ 2x 12,5 kg DBs

25 inverted rows

SCORE: 17'58''

--

Lunges unbroken, rows less so. Still, nice one.

20 km bike ride in the morning.

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Jeffery Powell
August 23rd, 2021 at 5:27 pm
Commented on: 210822

Beginner option. 17:41.78. I hate lunges.

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QiHui Xing
August 23rd, 2021 at 3:21 pm
Commented on: 210822
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Michael Arko
August 23rd, 2021 at 1:15 pm
Commented on: 210822

Hotel gym. Subbed with 5 rounds of

16 dumbbell front squats (2x35-lbs)

25 inverted rows (upside down on the treadmill)

14:16

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Sam Meixell
August 23rd, 2021 at 11:51 am
Commented on: 210822

5 rounds in 13:26 of:

50-ft. dumbbell front-rack lunge, 25#

12 pull-ups

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Steven Thunander
August 23rd, 2021 at 1:49 am
Commented on: 210822

Globo scale: sorry for the late post. But for those doing this in the future, here we go. Most globo goers should be able to RX this one. If a 50 feet length is not doable due to space do 5x 10ft lengths, or around 18 front rack alternating stationary lunges per round. For pullups, if you need to do them strict scale to 12-15 reps. Otherwise as RXed. No pullup bar/station? Do heavy rows with the available dumbbells, lat pulldowns, or bodyweight ones from a railing, Smith rack, or off the treadmill arm. Put your feet up on a bench or box for an additional challenge.


Equipmentless sub do 50 jump lunges and the pullups. If you do not have a pullup bar or railings (see above) do heavy backpack or bag rows.

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Antonio Alves
August 23rd, 2021 at 8:26 pm

Great tips, as usual 👍

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James Gentile
August 22nd, 2021 at 11:17 pm
Commented on: 210822

RXd.


15:52


Pullups were slow. Completed 8/2's Event 15 the day before which was a very similar workout.

(edited)
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Mike Munsee
August 22nd, 2021 at 10:59 pm
Commented on: 210822

M 51/190/6’

12:15 intermediate.

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Sam K
August 22nd, 2021 at 8:47 pm
Commented on: 210822

Rx(ish)

5 rounds

50' front rack 50lb plates

25 kipping pullups


17:27


M/30s/225lb

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YooSik Kim
August 22nd, 2021 at 8:44 pm
Commented on: 210822

수지

For time

Run 우리동네 1바퀴(약400m)

100 pistol .alt

100 bar dips

100 cherst to bar pull ups

Run 우리동네 1바퀴

-38:24


우리동네 풀업바는 조금 낮아서 아쉽다 ㅠㅠ

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Brian Watkins
August 22nd, 2021 at 8:44 pm
Commented on: 210822

15:02 20 lb dumbells

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Nicole Deaver
August 22nd, 2021 at 8:06 pm
Commented on: 210822

14:58 (25# DBs)

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Joe Conradi
August 22nd, 2021 at 7:22 pm
Commented on: 210822

Scaled to rounds of:

2x45#DBs

20 non-Kipling pull-ups


13:45

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Troy Bruun
August 22nd, 2021 at 7:20 pm
Commented on: 210822

5rds: 13:06


50’ KB Front Rack Lunge (35lbs)

25 Pull-ups (strict&kipping to rd 3 then banded)


*looking back I should’ve kept pull-ups at 25 reps and done the whole thing banded or drop reps to 15

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Damien Leroux
August 22nd, 2021 at 6:29 pm
Commented on: 210822

Rx 10’58

(focus : front rack position (increase strength with proper position)


https://youtu.be/HqMgsJ_Kdf0

(edited)
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Chris Meldrum
August 22nd, 2021 at 5:45 pm
Commented on: 210822

As rx’d, 12:53.


Rough.  Unbroken lunges, they were pretty spicy.  Did pull-ups 25 / 20-5 / 15-10 / 10-10-5, and then the last round was 7-5 and a bunch of 2’s and

3’s.  Just barely made it through without tearing.  Rounds were about 2 minutes to start, but by round 3, I had slowed considerably.


48m/5'10"/180

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Aj Hanson
August 22nd, 2021 at 5:17 pm
Commented on: 210822

35# dB

25 pull ups 14:01

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Steve Day
August 22nd, 2021 at 5:08 pm
Commented on: 210822

Scaled to 45lb dbs

20 kipping pullups


14:22

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Charlie Pokorny
August 22nd, 2021 at 4:36 pm
Commented on: 210822

14:10 Rx'd

m/53/5'11"/200#

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Jim Rix
August 22nd, 2021 at 4:11 pm
Commented on: 210822

4 rounds

50’ walking lunges with 25# DBs

15 pull-ups

9:38

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Randy Crooker
August 22nd, 2021 at 3:51 pm
Commented on: 210822

Scaled:

35lb DB’s for the lunges.

25 pull-ups


13:11

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Eugenio Gonzalez
August 22nd, 2021 at 3:22 pm
Commented on: 210822

10:05 subbep pull ups for chinups

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Jonathan Elmore
August 22nd, 2021 at 1:07 pm
Commented on: 210822

Intermediate 12:47 I have been nursing an injured but not that that affected my time.

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Chris Sinagoga
August 22nd, 2021 at 2:01 am
Commented on: 210822

Champions Club Scaling Notes


RANT

"Tricking yourself" is a term I use a lot that means exactly what it says. It's a way to get yourself to accomplish something in the short-term that you normally would not. On today's workout, for example, I went into it fully expecting to call it good after 2 rounds. "I know how to do lunges and pull-ups, and I need my energy for the Babies session," I told myself. "So do 2 rounds unbroken just to make sure you still got the pull-ups down and then shoot around for awhile." Of course, I did my 2 rounds and then said, "might as well do 3, which would be more of an honest in-season workout." I did three and, as you can guess, "well I already did 3 and haven't broken up the pull-ups yet, might as well see if I can get 5." This kind of strategy helps me in longer workouts like Cindy, pretending like the workout only lasts 5 minutes, or trying to see how quickly I can finish the next 2 rounds, etc.


WORKOUT THEMES

Challenging the strength of our unilateral loading while squatting and the coordination/stamina of our pulling. Stamina plays a huge factor.


MAIN DECISION

Keep the pull-up volume by splitting up reps/cutting ROM or keep the pull-up volume by focusing on the skill (kips)?


TECHNIQUE SCALE

5 rounds for time of:

30 lunges

25 kips


CONSISTENCY SCALE

5 rounds for time of:

40 lunges

25 ring rows


INTENSITY SCALE

5 rounds of:

20 jumping lunges

10 pull-ups

*rest 5 minutes, then repeat again


INJURY SCALE

This is one of those workouts I think would be useful to not try and mimic if you're injured, but rather follow the themes of stamina, unilateral loading, and, of possible, skill (global extension/flexion in kipping). Blend something together that you have full capacity of that gets you a good dose.


MY STUFF

12:33, did 25-lb. dumbbell lunges but did about 85 feet each time (down-and-back on blue mat). Pull-ups were all unbroken.


GENERAL FEAR LEVEL: 6

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Chris Meldrum
August 22nd, 2021 at 5:46 pm

+1. This is a great strategy. Motivation waxes and wanes - on the down days, if you can trick yourself into working out, at worst you'll "check the box", and at best, you may surprise yourself and have a motivation turn-around mid-workout.

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Chris Sinagoga
August 23rd, 2021 at 12:56 am

Amen Mel

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Antonio Alves
August 23rd, 2021 at 8:23 pm

Been there, done that 👍

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Charles Meyers
August 22nd, 2021 at 12:43 am
Commented on: 210822

Intermediate Option:

5 rounds for time of: 10:39

50-ft. dumbbell front-rack lunge

10 pull-ups Kipping

♂ 35-lb. DBs

(edited)
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