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
Comments on 210826
55 Comments
If there's no partial squat (received standing upright) is that still a Hang Power Snatch?
its like a deadlift straight into lock-out, would I be getting no-reps in?
15 T2B
20 Ub Alt DB Snatch 10 Kg
25 DB step over
20 Ub Alt Db Snatch
15 Knee Raises
9’15”
Hello,
I completely agree with Jérôme's message above. I'm a hobby horse rider myself, and the toes-to-bar exercises allow me to work on my abs to improve my posture as a rider.
CFWUx2 4*35db sn
23:54
35db +bar/clr
18:45 RX
M/39/5’9”/195#
12:55 Rx
Thanks
I'am discovering cross fit. I am training mostly young girls to hobby horsing and i am struggling to find videos that explains cross fit movements fiting with this new sport;
Basically legs and running movements appropriated for girls from 6 to 16 ys old. It seams to me that most of crossfit videos show movements related to the upper parts of the boddy.
Am I wrong ?
23:30 - Rx’d
October 13th, 2021
wu: bike, scales + planks, db
skill: db snatch transition
wod: 30 t2b
40 alternating db snatches 15 kg
50 db box step ups 15 kg
40 alternating db snatches 15 kg
30 t2b
12:57
skill: bike, stretch
Intermediate scale (35's): 17:28
Done after 210917
15:29 with KTE and a single 50lb. dumbell and standing all the way up 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
intermediate: 12:57
15:59
Bench Step Overs
Rx
14:37
9:54 s
middle target t2b
20#
weightless box step overs
F/24/5’5/140
CrossFit AFK
Sc to hotel wod, situps with 12# med ball/45# DBs/19" bench step ups...14:05
M/35/6'/175#
Scaled to 40 lb. dumbbells
14:39
Deo gratias
It was really hard for my forearms, completed as RX in 24:59
24 inch 50lb dumbbell
23y 175cm 82kg
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
M/25/5'8"/155lb
CrossFit AFK
19:22 - Rx
This is sooo awesome! This is why we CrossFit! Well done.
☆CFHIM 16:12
RX, 17:28
16:44 rx
181002 - 22:12 (45# db… maybe sqt snatches)
11’34 today focus on 1set power snatches not muscles (step up 1 db miss understandood wod)
https://youtu.be/kDeEB-Fhd4U
M 51/190/6’
scaled t2b to halves and the dumbbell snatch to #45 and #25 dumbbells for the step overs.
12:13.
14:20 rx
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.
15:37 used 25lbs
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
Intermediate Option
20:50
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
RX：16'40''.
https://youtu.be/s8_cnltR5po
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.
M/46/6'2"/180#
Intermediate scale
14:26
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
Rx’d: 22:46
181001: 25:34
19:49 Rx (some T2B were knees to elbows)
Compare to: 19:28 Rx
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.
Scaled to:
knees to elbows
45#DB power snatches
Step ups to 20” box with 2x30#DBs
12:36
10:25 scaled
sit-ups
20# db
step-ups bw (20 in)
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!
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.
Scaled to a 35# DB for snatches, 20# DBs for box step overs. Arms in straps for TTB.
19:31
Male 51yo 78Kg 181cm
Intermedate
16:56
scaled:
knees to elbows
35lbs for snatches
2x35lbbs 20" step overs
9:27
Beginner 7:52.94
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
Intermediate scale:
35lb dumbbells, 24” box
18:15
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.
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.
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
Super fast to me!
Me too, except these last few days before opening weekend always take forever!
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.