CrossFit | 210826
Thursday

210826

Workout of the Day

42

For time:

30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box

Post time to comments.
Compare to 181001.


Scaling:
Reduce the dumbbell weight and overall volume of this workout in order to complete the work in the 8-12 minute range.

Intermediate Option:
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

♀ 25-lb. DBs, 20-in box
♂ 35-lb. DBs, 24-in. box

Beginner Option:
For time:
15 hanging knee raises
20 single-arm dumbbell snatches
25 dumbbell box step-overs
20 single-arm dumbbell snatches
15 hanging knee raises

♀ 10-lb. DBs, 12-in. box
♂ 15-lb. DBs, 16-in. box

Workout Tips

tips
Watch

Comments on 210826

46 Comments

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Charlie Pokorny
September 17th, 2021 at 7:49 pm
Commented on: 210826

Intermediate scale (35's): 17:28

Done after 210917

(edited)
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Jeff Chalfant
September 16th, 2021 at 10:06 pm
Commented on: 210826

15:29 with KTE and a single 50lb. dumbell on box step ups. (Stubbed my left big toe really bad yesterday) Just tried not to blow up on the first half...glad I did because it got tough.

20/10 first set of kte, 15/15 second set

first set of snatch 14/14/12, second: 10/14/10/6. Step overs basically in 10’s except for miscounting and switching hands halfway through the final 10. Hard enough with 1 dumbell!!!



182/42/176cm

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Morgan Greene
September 13th, 2021 at 12:04 pm
Commented on: 210826

intermediate: 12:57

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Dan Kremer
September 11th, 2021 at 3:03 pm
Commented on: 210826

15:59

Bench Step Overs

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Mario Cruz
September 9th, 2021 at 12:01 am
Commented on: 210826

Rx


14:37

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Courtney Guthrie
September 7th, 2021 at 8:31 pm
Commented on: 210826

9:54 s

middle target t2b

20#

weightless box step overs


F/24/5’5/140

CrossFit AFK

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Christian Simpson
September 6th, 2021 at 9:29 pm
Commented on: 210826

Sc to hotel wod, situps with 12# med ball/45# DBs/19" bench step ups...14:05

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Ralph Keeley
September 6th, 2021 at 4:51 am
Commented on: 210826

M/35/6'/175#


Scaled to 40 lb. dumbbells

14:39


Deo gratias

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Leonel Manzilla
September 4th, 2021 at 12:25 am
Commented on: 210826

It was really hard for my forearms, completed as RX in 24:59


24 inch 50lb dumbbell


23y 175cm 82kg

(edited)
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Fabian Delaflor
September 3rd, 2021 at 1:09 pm
Commented on: 210826

For time: 15:59

30 knee to elbows

40 single arm snatch #25 db

50 #15dbs step overs 24" box

40 single arm snatch #25 db

30 knee to elbows


then


5 sets of (10x) #145 deadlifts

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Jeffrey Howard
September 1st, 2021 at 9:10 pm
Commented on: 210826

M/25/5'8"/155lb

CrossFit AFK


19:22 - Rx

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Candice Theron
August 31st, 2021 at 8:24 am
Commented on: Stand Tall: How Posture and Balance Can Extend and Improve Your Life

This is sooo awesome! This is why we CrossFit! Well done.

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Kyungtaek Kang
August 31st, 2021 at 7:42 am
Commented on: 210826

☆CFHIM 16:12

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Chin-Sheng Chou
August 29th, 2021 at 10:24 am
Commented on: 210826

RX, 17:28

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Hank McKibban
August 29th, 2021 at 6:36 am
Commented on: 210826

16:44 rx


181002 - 22:12 (45# db… maybe sqt snatches)

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Damien Leroux
August 28th, 2021 at 3:33 pm
Commented on: 210826

11’34 today focus on 1set power snatches not muscles (step up 1 db miss understandood wod)


https://youtu.be/kDeEB-Fhd4U

(edited)
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Mike Munsee
August 28th, 2021 at 12:23 pm
Commented on: 210826

M 51/190/6’

scaled t2b to halves and the dumbbell snatch to #45 and #25 dumbbells for the step overs.

12:13.

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Gabriel Pereira
August 28th, 2021 at 11:49 am
Commented on: 210826

14:20 rx

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Az Native
August 27th, 2021 at 8:34 pm
Commented on: 210826

22:24. Used 40lb DB’s at home. Cut step overs to 30 reps, last round of toe to bar subbed v ups. Just couldn’t do any more step overs, 115 in the sun.

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Jonathan Elmore
August 27th, 2021 at 8:12 pm
Commented on: 210826

15:37 used 25lbs

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Sam Meixell
August 27th, 2021 at 2:34 pm
Commented on: 210826

14:36 -

30 Hanging knee raises

40 single-arm dumbbell snatches, 35#

50 dumbbell box step-overs, 20" / 35#

40 single-arm dumbbell snatches, 35#

30 Hanging knee raises

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Lincoln Kerger
August 27th, 2021 at 1:54 pm
Commented on: 210826

Intermediate Option

20:50

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Mike Andridge
August 27th, 2021 at 1:42 pm
Commented on: 210826

30 knee raises

40 kb snatch 35#

50 box step ups 20" box--no weights--left hip wasn't having the weights today

40 kb snatch 35#

30 knee raises

14:33

m/51/175

compare to

used 35# kb's for step ups

else the same as above

18:02

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QiHui Xing
August 27th, 2021 at 6:00 am
Commented on: 210826
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Michael Arko
August 27th, 2021 at 1:10 am
Commented on: 210826

Scaled to 36lbs DBs, 22" box

20:17


Burned more than half that time with the step-overs. I struggled stepping forward off the box, eventually jumped off instead. I should have stepped up but not over, or lowered the box some more.

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Stacey Thompkins
August 26th, 2021 at 9:51 pm
Commented on: 210826

M/46/6'2"/180#


Intermediate scale

14:26

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YooSik Kim
August 26th, 2021 at 9:09 pm
Commented on: 210826

MayTiger V2

5rounds for time of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.


and then 


5rounds for time of

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

-12:14

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Coastie Nick
August 26th, 2021 at 8:46 pm
Commented on: 210826

Rx’d: 22:46


181001: 25:34

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Nicole Deaver
August 26th, 2021 at 8:38 pm
Commented on: 210826

19:49 Rx (some T2B were knees to elbows)


Compare to: 19:28 Rx

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Antonio Alves
August 26th, 2021 at 8:16 pm
Commented on: 210826

Modified / scaled, w/ 2x 12,5 kg DB

--

For time:

30 hanging knee tucks

40 single-arm dumbbell snatches, alternating sides each 10 reps

50 dumbbell chair step-ups

40 single-arm dumbbell snatches, alternating sides each 10 reps

30 hanging knee tucks

SCORE: 18' 03''

--

Nice WOD.

Left hand and shoulder initially not happy with snatches, but warmed up to the idea.

5 km run in the morning.

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Joe Conradi
August 26th, 2021 at 7:52 pm
Commented on: 210826

Scaled to:

knees to elbows

45#DB power snatches

Step ups to 20” box with 2x30#DBs


12:36

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Liz Rekas
August 26th, 2021 at 6:27 pm
Commented on: 210826

10:25 scaled

sit-ups

20# db

step-ups bw (20 in)

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Jim Rix
August 26th, 2021 at 4:48 pm
Commented on: Stand Tall: How Posture and Balance Can Extend and Improve Your Life

Excellent reminder. As I approach 59 with iffy posture, I and many others need this. Wish I’d listened to my mom to “stand up straight “ while young!

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Bruce Jacobs
August 26th, 2021 at 6:14 pm

It's worth adding that I tried 22 years ago on my own to figure out how to stand up straight, and instead severely locked up my lower back. Multiple chiro and PT sessions didn't help. After a deep tissue massage released the spasm, I left well enough alone for 20 years until getting the solid coaching at the PowerHouse that set me straight.

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Jim Rix
August 26th, 2021 at 4:43 pm
Commented on: 210826

Scaled to a 35# DB for snatches, 20# DBs for box step overs. Arms in straps for TTB.


19:31

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Loris Giuliano Ferrari
August 26th, 2021 at 4:40 pm
Commented on: 210826

Male 51yo 78Kg 181cm

Intermedate

16:56

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Steve Day
August 26th, 2021 at 4:06 pm
Commented on: 210826

scaled:

knees to elbows

35lbs for snatches

2x35lbbs 20" step overs


9:27

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Jeffery Powell
August 26th, 2021 at 1:32 pm
Commented on: 210826

Beginner 7:52.94

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Charles Meyers
August 26th, 2021 at 1:05 pm
Commented on: 210826

For time:

30 knee raises

40 single-arm dumbbell snatches 20 lbs

50 dumbbell box step-overs 2 -20 lbs dumbbells

40 single-arm dumbbell snatches 20 lbs

30 knee raises

15:03

(edited)
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Randy Crooker
August 26th, 2021 at 12:48 pm
Commented on: 210826

Intermediate scale:

35lb dumbbells, 24” box


18:15


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Craig Glover
August 26th, 2021 at 7:35 am
Commented on: 210826

Members at CrossFit Zulu in South Africa love these type of workouts. Time to hold on & dig deep.

Top time this morning 10;56


We have been loving the CAP programming & members are responding so well.

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Steven Thunander
August 26th, 2021 at 3:11 am
Commented on: 210826

Globo scale: If you do not have a box or bench to step up on do 50 weighted walking lunges 2x35/50lb dbs, or 30 pistol squats. For toes to bar sub v-ups if you do not have a pullup bar adequate to do them on. Db snatches sub kb snatches if you do not have dumbbells.


Bodyweight/equipmentless sub 20 roll back to jumps, 30-40 backpack/bag snatches, or throwing a heavy rock or object behind you for snatches, 30 pistols (or scale of them) for the box step overs, and v ups for the toes to bar.

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Chris Sinagoga
August 26th, 2021 at 2:54 am
Commented on: 210826

Champions Club Scaling Notes


RANT

Just went back and watched me some Reggie Bush highlights from USC. I can't imagine it's possible for a running back to be better than that. It's getting close to that time of year again!


WORKOUT THEMES

Pulling from the hips with skill, jumping with an odd object, weighted squatting with unilateral loading.


MAIN DECISION

Keep the ROM and understand the intensity/rhythm will suffer, or scale ROM?


TECHNIQUE SCALE

Sub 50 lunges for step-ups, and sub regular kips for toes to bar.


CONSISTENCY SCALE

For time:

50 weighted step-ups

60 toes to bar

80 dumbbell snatches


INTENSITY SCALE

Drop weight/height on step-ups and cut ROM on toes to bar to keep rhythm


INJURY SCALE

Upper-body - AMRAP in 15 minutes of: 15 step-ups (high, unweighted), 15 dumbbell snatch

Lower-body - Practice pistols and L-sits for 20 minutes


MY STUFF

I completely forgot. That's annoying. Does 9:21 sound too fast? Scaled ROM on toes to bar, used 35#


GENERAL FEAR LEVEL: 6

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Jim Rix
August 26th, 2021 at 4:43 pm

Super fast to me!

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Chris Sinagoga
August 26th, 2021 at 4:58 pm

Me too, except these last few days before opening weekend always take forever!

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Denise Rossi
September 1st, 2020 at 3:22 am
Commented on: Toes-to-Bar Modifications

Thank you! At 63 yrs young I love CF - but I have limitations due to RA - it's nice to know I can still do a WOD with the group - even if I have to modify.

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