CrossFit | 210901
Wednesday

210901

Workout of the Day

34

5 rounds for time of:

Run 400 meters
1 legless rope climb, 15 ft.
3 rope climbs, 15 ft.

Post time to comments.


Scaling:
Reduce the reps or choose a challenging pull exercise for the rope climbs.

Intermediate Option:
5 rounds for time of:
Run 400 meters
3 rope climbs, 15 ft.

Beginner Option:
3 rounds for time of:
Run 400 meters
3 rope climbs, lying to standing

Workout Tips

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tips
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Comments on 210901

35 Comments

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Mario Cruz
September 15th, 2021 at 11:54 pm
Commented on: 210901

Rx

19:42

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Morgan Greene
September 14th, 2021 at 12:14 pm
Commented on: 210901

26:18

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Christian Simpson
September 13th, 2021 at 9:42 pm
Commented on: 210901

SC to rope climbs 2/1/1/1/2...21:08

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Fabian Delaflor
September 11th, 2021 at 12:17 pm
Commented on: 210901

5rds:

run 400 m

4 L pullups

5kipping pullups + 5 knee to elbows + 5 squats

23:23

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Brett Eckles
September 9th, 2021 at 3:03 pm
Commented on: 210901

15:13 Rx


M/28/6’1”/200lbs

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Jeffrey Howard
September 7th, 2021 at 8:51 pm
Commented on: 210901

M/25/5'8"/155lb

CrossFit AFK


21:35 - Rx (runs were a little over 2-minutes on road. Ropeclimbs took about 2-minutes as well. Middle rounds were the toughest.)

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Charlie Pokorny
September 6th, 2021 at 1:42 pm
Commented on: 210901

On the road... long run and then rope-climbs (5 legless, 15 regular) at a gym

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QiHui Xing
September 4th, 2021 at 3:56 am
Commented on: 210901
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Dan Kremer
September 2nd, 2021 at 11:46 pm
Commented on: 210901

21:20

Steel Pole

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Sam K
September 2nd, 2021 at 9:39 pm
Commented on: 210901

5 rounds for time of:

400m Run around neighborhood

10 Strict Pull-up, towel grip

10 Pull-ups

10 Knees-to-elbow

15 Air Squats


29:05

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Damien Leroux
September 2nd, 2021 at 5:37 pm
Commented on: 210901

Rx : 17’16 (secondes marque rapace)


https://youtu.be/EUrhWFsb6Vs

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Coastie Nick
September 2nd, 2021 at 5:16 pm
Commented on: 210901

Rx’d: 25:27

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Luke Rodina
September 2nd, 2021 at 3:11 pm
Commented on: 210901

sub’d for 3 legless climbs on short rope, just kept it moving

14:55

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Dave DeCoste
September 2nd, 2021 at 2:16 pm
Commented on: 210901

16:57

Subbed 2 legless and 4 regular rope climbs to 11 ft. ceiling.

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Mike Munsee
September 2nd, 2021 at 3:20 am
Commented on: 210901

M 51/190/6’

Intermediate scale 17:55.

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Matt Bischel
September 1st, 2021 at 11:43 pm
Commented on: Workout Tips

17:57 rx'd. Slow, but good.

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Troy Bruun
September 1st, 2021 at 10:55 pm
Commented on: 210901

Intermediate:


5rds: 14:25


400m Run

3 Rope Climb(12ft)

*with 12.5lb weight vest

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James Gentile
September 1st, 2021 at 10:04 pm
Commented on: 210901

Completed in the a.m. no rope, subbed in multiple variations of pulls, new version each round. L-sit PU, L-sit CU, towel, strict CU, PU + K2E. 12-15 reps per round. 500m per loop.


17:43.


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Michael Witous
September 1st, 2021 at 9:35 pm
Commented on: 210901

M/60/185

SCALED

x4 for time

14:35

25 Cal ECHO (hate running)

10 pull-ups (no rope)

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Antonio Alves
September 1st, 2021 at 9:08 pm
Commented on: 210901

No rope or skill, so I got creative with pulling exercises. Also, runs were not a good fit today, sub subbed burpees (never thought I'd ever do that)

--

5 rounds for time of:

15 burpees

15+15 bent-over towel DB rows w/ 2x 15 kg DB, alternating arms

15 inverted rows + 15 squats

15 floor taps hanging from inverted row position + 15 squats

15 jumping pull-ups w/ mixed grip + 15 squats

SCORE: 38'56''

--

Really slow in the beginning, experimenting with all the variations.

3 or 4 rounds would have been ideal, but muddled through the 5 rounds

20 km bike ride in the morning.

(edited)
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Jonathan Elmore
September 1st, 2021 at 8:36 pm
Commented on: 210901

18:53 Used 2in. Battle Rope 9ft ceiling ( little to no jump) 8 legless climbs per round (no gloves might regret that tomorrow)

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Nicole Deaver
September 1st, 2021 at 8:15 pm
Commented on: 210901

Scaled/ subbed:

5 Rds

2 mins bike (heavy rain)

15 lay to stand rope climbs

19:57

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Brian Louchis
September 1st, 2021 at 8:15 pm
Commented on: 210901

14:35

Sub 3 L-sit pull-ups, 9 C2B pull-ups

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Joe Conradi
September 1st, 2021 at 7:56 pm
Commented on: 210901

Scaled to 5 Ed’s of:

400m run

15 strict pull-ups

15 leg crunches on bench

20 70#DB rows


21:32

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Chris Meldrum
September 1st, 2021 at 6:50 pm
Commented on: 210901

Went slightly off script today...


"Moore"

Complete as many rounds in 20 minutes as you can of:

15 ft Rope Climb, 1 ascent

Run 400 meters

Max rep Handstand push-up


As rx’d, 6 rounds (84 HSPUs), PR.  HSPUs each round:  25 / 17 / 13 / 11 / 10 / 8.


Mental toughness was high today – it’s important for me to take advantage of those days, so I went for this Hero WOD, which is fairly similar to today’s main site.  This is a PR by almost a full round and 24 HSPUs from when I did this 10 years ago.  Obviously HSPUs have gotten better but I was proud of how I was able to attack the pace on this.  Was striving for a round every 3 ½ minutes; actually got a bit ahead of that pace and so was able to squeeze the full 6th round in.


48m/5'10"/180

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Matthew Moran
September 1st, 2021 at 6:15 pm
Commented on: 210901

rainy modifications

5rft

20 burpees

20 towel rows

14:29

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Liz Rekas
September 1st, 2021 at 6:14 pm
Commented on: 210901

13:29

5 RFT

15 burpee

20 towel row

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Steve Day
September 1st, 2021 at 4:51 pm
Commented on: 210901

5 rounds for time of:

Run 400 meters

16 strict rope pullups


19:29

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Braxton Glass
September 1st, 2021 at 4:05 pm
Commented on: 210901

58 yo m 5’5” 150lbs

3x

0.4 miles Aerdyne

3xllegless to stand & 10’ Climb

abt 9 min

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Michael Arko
September 1st, 2021 at 3:09 pm
Commented on: 210901

5 rounds

400m run

10 strict "L" pull-ups

10 kipping pull-ups

10 knees-to-elbows

25:19


Should have stopped at 4 rounds - really struggled as the clock ticked over 20min.

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Michael Newton
September 1st, 2021 at 1:34 pm
Commented on: 210901

17:54


4 rounds

25 cal assault bike

3 rope climbs


not thrilled with the time, but first rope climbs in….a long time 1+ years

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Randy Crooker
September 1st, 2021 at 12:49 pm
Commented on: 210901

Sub/scale

5 L pull-ups per legless rope climb

5 kipping pull-ups + 5 knees to elbows + 5 squats for each rope climb.


26:44

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Charles Meyers
September 1st, 2021 at 12:22 pm
Commented on: 210901

Intermediate Option:(12’ rope climb)

5 rounds for time of: 20:03

Run 400 meters

3 rope climbs, 12 ft.

(edited)
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Steven Thunander
September 1st, 2021 at 3:35 am
Commented on: 210901

Globo scale: if you do not have a rope, sub 13 towel pullups per round of rope climbs. No towel? Do one armed pullups with the free arm holding the wrist, 12 l sit chinups, or 15 strict chinups per round. Towel rows can also be subbed. Running subs 500m row, 20/25 cal assault/echo bike, 50-100 double unders depending on proficiency, or 15 burpees. If using a treadmill use a slight incline.


Bodyweight/equipmentless scale: try to find a pullup bar, tree branch, or another sturdy object and do towel pullups or rows from it, or sub pullups as above. Barring that do rope pulls of a heavy object, or inverted rows with a backpack, bag or heavy object. Runs as Rxed.

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Chris Sinagoga
September 1st, 2021 at 1:47 am
Commented on: 210901

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Pulling with skill (core-to-extremity) is the main theme here; we are challenging that with 1) endurance (monostructural) and 2) stamina (pulling without skill).


MAIN DECISION

Do I want to use the running as an active rest or as the worst part of the workout?


TECHNIQUE SCALE

5 rounds

Run 400 meters

15 kipping pull-ups (cut ROM or just do kips if needed)


CONSISTENCY SCALE

For time:

5 legless rope climbs

Run 2,000 meters

15 rope climbs


INTENSITY SCALE

Sprint the run, live with whatever happens after. Also sub strict pull-up practice for rope climbs if needed.


INJURY SCALE

Upper-body - sub one-arm dumbbell strict press and then one-arm dumbbell push press for the rope

Lower-body - AMRAP in 15 minutes of: 20 sit-ups, 10 strict pull-up attempts


MY STUFF

15:something as rx. I think it was 15:43. Took this one at a 6 instead of a 7, faster running or less rest on ropes would've done the trick, and both would've pushed this to an 8.


GENERAL FEAR LEVEL: 7

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