CrossFit | 210905
Sunday

210905

Workout of the Day

44

Complete as many rounds as possible in 15 minutes:

25 toes-to-bars
50 burpees
75 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Post rounds completed to comments.


Scaling:
​ This AMRAP includes large sets of each exercise. Choose modifications that allow you to move through everything with minimal rest.

Intermediate Option:
Complete as many rounds as possible in 15 minutes:
15 toes-to-bars
35 burpees
50 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Beginner Option:
Complete as many rounds as possible in 15 minutes:
20 sit-ups
30 burpees
40 wall-ball shots

♀ 6-lb. ball
♂ 10-lb. ball

Workout Tips

tips /essentials/workout-tips-for-210905
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Comments on 210905

57 Comments

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Mario Cruz
September 20th, 2021 at 11:14 pm
Commented on: 210905

1 rounds + 80 reps

Rx

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Brett Eckles
September 20th, 2021 at 2:00 pm
Commented on: 210905

1 round + 51 reps Rx


M-28-6’1”-200lbs

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Morgan Greene
September 20th, 2021 at 12:14 pm
Commented on: 210905

1+52 reps

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Nate Gordon
September 16th, 2021 at 2:16 pm
Commented on: 210905

1 + 47 reps

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Gianluca Polichetti
September 14th, 2021 at 2:06 pm
Commented on: 210905

230 reps rx

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Ralph Keeley
September 14th, 2021 at 5:27 am
Commented on: 210905

M/35/6'/175#


1+50 Rx


Deo gratias

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Christian Simpson
September 13th, 2021 at 12:40 am
Commented on: 210905

SC to doorjam k2e, 15/35/50 rep scheme...

1 round + 15/35/15

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Damien Leroux
September 12th, 2021 at 7:41 pm
Commented on: 210905

Rx : 241 (242 => 26 toes to bar 1rd)


https://youtu.be/sDN17uPJNcg

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Courtney Guthrie
September 12th, 2021 at 5:42 pm
Commented on: 210905

1+25

middle target T2B

10# WB


F/24/5’5/140

CrossFit AFK

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Jeffrey Howard
September 12th, 2021 at 5:42 pm
Commented on: 210905

M/25/5'8"/155lb

CrossFit AFK


1+75 - Rx

(Did 8-8-9 on 1st set of T2B, best sets I have ever done in a metcon. Unbroken. Burpees. Then 10-13rep sets to get through wall balls. Finished the whole 1st round at 9:10. Then, went for 9-9-7 on 2nd set of T2B, and unbroken burpees again)

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Leonel Manzilla
September 12th, 2021 at 12:59 am
Commented on: 210905

I did not rest well, really tired and have to work after,


1 round + 25 ttb + 17 bps, finished the round after the 15min


Male 23y 175cm 83kg

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Az Native
September 11th, 2021 at 7:21 pm
Commented on: 210905

At home mods:

v up for t2b

40lb Single DB thruster for WB

1+25+5. Ughhh

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Richard Ramirez
September 10th, 2021 at 10:33 pm
Commented on: 210905

~ 15 roll to your keister then throw them toes to the sky | 35 burpees | 50 wall balls 10 lbs ~

1 rd + 3 reps…Tummy & shoulders feeling the 🔥! Thx for helping get this weekend started right!

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Coastie Nick
September 8th, 2021 at 8:23 pm
Commented on: 210905

Rx’d: 1 rd + 45 reps

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Chris Meldrum
September 8th, 2021 at 6:26 pm
Commented on: 210905

As rx’d, 1 round + 38 burpees (213 reps).


Broke T2B 15-10.  Burpees 21-15-9-5 in about 4 minutes – got to wall ball with 10 minutes left.  Wall ball 25-15-15-10-10 in another 5 minutes.  Second round broke T2B 10-5-5-5 and then just got as many burpees as I could.  Shoulders got pretty smoked during this.


48m/5'10'/180

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Chris Florko
September 8th, 2021 at 2:59 am
Commented on: Wall-Ball Efficiency Tips

M/42/6'0/205


Rx 1 + 93

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Brian Louchis
September 7th, 2021 at 6:35 pm
Commented on: 210905

1+56

35 lb plate thrusters

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James Gentile
September 7th, 2021 at 2:08 pm
Commented on: 210905

completed 9/6 in the a.m. no 20lb wall ball so used a 10lb and threw up to about 12' straight above.


1 round + 25 Toes + 11 burpees.


kipping T2B still trip me up so those took longer than I would have liked. shoulders started smoking on the ball throws!

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Jeffery Powell
September 7th, 2021 at 11:03 am
Commented on: 210905

Beginner, 1 round + 21 burpees

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Chin-Sheng Chou
September 7th, 2021 at 11:02 am
Commented on: 210905

RX, 1R +56rep

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QiHui Xing
September 7th, 2021 at 5:33 am
Commented on: 210905
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Jesus Carlos Rocha
September 7th, 2021 at 3:25 am
Commented on: 210905

35 años 1.74cm

1 Rds + 55 reps Rx

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Antonio Alves
September 6th, 2021 at 7:01 pm
Commented on: 210905

Modified, and using a 10 kg sandbag for wall-ball shots:

--

Complete as many rounds as possible in 15 minutes:

15 hanging knee tucks

35 burpees

50 wall-ball shots

SCORE: 2 rounds, 15 HKT, 9 burpees

--

Completed 3 rounds in 21'24''. Fantastic WOD 👍 . Thank you, I needed this one today.

This is a smashing combo, even in this modified form. Those wall-ball shots after the burpees... very clever 💪

Rep scheme as RX'd was probably too much for me today; Intermediate rep scheme was the sweet spot.

4 or 5 RFT of this pattern would also make a great WOD 😲

20 km bike ride in the morning.

(edited)
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Kris Sienkiewicz
September 6th, 2021 at 6:47 pm
Commented on: 210905

Rx 1 round +25+50+18 (243)

M/44/80kg

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Dave DeCoste
September 6th, 2021 at 4:26 pm
Commented on: 210905

1 round + 75 reps

Rx

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Michael Arko
September 6th, 2021 at 3:43 pm
Commented on: 210905

15-35-50

subbed 2x16lbs dumbbell thrusters for wall balls

190 reps (10 reps short of 2 rounds)


Took too far that advice to pace myself to keep things moving. Way too slow in the early reps.

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Sam K
September 6th, 2021 at 3:20 pm
Commented on: 210905

Rx


1R+47


That was rough


M/30s/225lbs

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Troy Bruun
September 6th, 2021 at 2:47 pm
Commented on: 210905

Intermediate

15 min AMRAP: 2rds+23 reps


15 T2B (rings)

35 Burpees

50 Wall-balls (20lbs/10ft)


holy wow that was a struggle today

(edited)
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Steve Day
September 6th, 2021 at 2:16 pm
Commented on: 210905

No equipment scale :25 V-up, 50 burpees, 75 jumping squats & hand-release pushups (in sets of 15):

1 round + 44 reps

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Charlie Pokorny
September 6th, 2021 at 1:39 pm
Commented on: 210905

No equipment scale/sub to 25 V-up, 50 burpees, 75 jumping squats & hand-release pushups (in sets of 15):

1 round + 47 reps

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Lincoln Kerger
September 6th, 2021 at 10:34 am
Commented on: 210905

Intermediate

2 Rds


Burner. Nice one HQ!

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Michael Newton
September 5th, 2021 at 9:14 pm
Commented on: 210905

1+ 25 + 6 burpees


v-ups

burpees

15# DB Thrusters


should have done intermediate 🤔🙄

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Nicole Deaver
September 5th, 2021 at 8:18 pm
Commented on: 210905

1 Rd + 36

Some were T2B & some were K2E, 10# ball

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Joe Conradi
September 5th, 2021 at 8:08 pm
Commented on: 210905

Scaled to:

25 toes to dumbell

50 burpees

75 2x20#DBs thrusters


1 round + 92 reps

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Greg Fairbanks
September 5th, 2021 at 5:20 pm
Commented on: 210905

Pretty scaled down. Wanted to avoid total slog on Sunday morning...

AMRAP 15 min

20 ab mat situps (butterfly)

30 knee pushups

40 back squats (20# bar)


2 rds + 30 knee pushups

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Braxton Glass
September 5th, 2021 at 4:14 pm
Commented on: 210905

58 yo m 5’5” 150lbs


10 T2B

20 Burp

30 wall ball (10lbs 10’)


2.5 rounds in 15 min

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Randy Crooker
September 5th, 2021 at 3:52 pm
Commented on: 210905

Intermediate scale:

15 toes to bar

35 burpees

50 wall balls - subbed DB thrusters w/2-20lb DBs


1 round + 15 + 35 + 33

183 reps

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Sam Meixell
September 5th, 2021 at 3:41 pm
Commented on: 210905

1 round +45 reps in 15 minutes:

15 toes-to-bars

35 burpees

50 wall-ball shots, 20#, 10'

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Charles Meyers
September 5th, 2021 at 3:24 pm
Commented on: 210905

Complete as many rounds as possible in 15 minutes:

15 knees to elbows

35 burpees

50 wall-ball shots 16 lbs

1rd plus 30

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Christopher Voght
September 5th, 2021 at 2:56 pm
Commented on: 210905

Complete as many rounds as possible in 15 minutes:

25 toes-to-bars

50 burpees

75 wall-ball shots

♂ 20-lb. ball to 10 ft.


1+35=185

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Jonathan Elmore
September 5th, 2021 at 1:52 pm
Commented on: 210905

1 round plus 25, 8 I completed 2 full rounds in 25:59 with avg HR 150 max 186

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YooSik Kim
September 5th, 2021 at 11:11 am
Commented on: 210905

SONIC

For time

Run 1mile+@

50 bar 

Run 1mile+@

-59min25sec

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Shawn Wray
September 5th, 2021 at 4:55 am
Commented on: 210905

Sure would have been a nice touch and very prudent for CF to post a hero wod instead of this wod for Labor Day and for our newest 13 heroes that passed away recently. Since tomorrow will be a rest day, a hero wod, particularly a new one, would have been great. Guess I’ll do one of the many others!

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Steven Thunander
September 5th, 2021 at 3:33 am
Commented on: 210905

Globo scale: If you do not have a place to do toes to bar sub v ups. For wallballs, either toss the ball into the air like a wallball but without a wall, or if you don't have a wallball sub 75 dumbbell thrusters, 15/20lb dumbbells.


Bodyweight/equipmentless sub AMRAP 15: 25 vups, 50 burpees, and broken into 5 sets of 10, hand release pushups and jump squats. Scale as needed.

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Chris Sinagoga
September 5th, 2021 at 1:58 am
Commented on: 210905

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

How can we set up a workout where even if Chris tries to check the box it won't feel like checking the box?


MAIN DECISION

Do this as "Just a Workout" or emphasize one of the exercises or themes?


TECHNIQUE SCALE

AMRAP in 25 minutes of:

25 toes to bar (cut ROM, keep rhythm)

10 burpees

25 wallballs


CONSISTENCY SCALE

2 rounds as listed, rest as needed between each round. Exercises must be unbroken


INTENSITY SCALE

As listed but Ricky Reps on all movements (go until the intensity would drop then move on)


INJURY SCALE

Upper-body - AMRAP in 15 minutes of: 30-sec L-sit, 25 one-arm dumbbell thrusters

Lower-body - AMRAP in 15 minutes of: 15 toes to bar, 25 hip extensions


MY STUFF

1 + 25 + 24 as rx. Used Ol' Floppy for the med ball.


GENERAL FEAR LEVEL: 7

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Charlie Jordan
March 1st, 2021 at 5:26 pm
Commented on: The Burpee

To step back or not to step back? That is the question...

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Chris Sinagoga
August 7th, 2021 at 12:39 am

Do you want to practice falling or not practice falling? There's your answer. Kicking the feet before the hands hit is practicing falling.

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Jose Espinosa
June 1st, 2020 at 6:49 pm
Commented on: The Kipping Toes-to-Bar

Beautiful movement I love it 😎👍

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Brian Hagedorn
June 1st, 2020 at 2:59 pm
Commented on: The Kipping Toes-to-Bar

Comments broken for the WOD?


11:41


Scale: knee to armpits and 30lb barbell thrusters (now wall ball available)

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Grant Shymske
June 1st, 2020 at 12:44 pm
Commented on: The Kipping Toes-to-Bar

Great movement demonstration and break down.

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Shawn Thompson
June 1st, 2020 at 11:30 am
Commented on: The Kipping Toes-to-Bar

31\m\205

16:21

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Richard McGuire
June 1st, 2020 at 9:09 am
Commented on: The Kipping Toes-to-Bar

15:50, did it the wrong way around 🤦🏼‍♂️🤷🏼‍♂️ WB before toes to bar. Was on the 15's before I noticed. This was great today, thanks CrossFit.com

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Bengi Goecek
August 12th, 2019 at 6:52 am
Commented on: The Burpee

I've got a question regarding the phase from the plank - lowering the chest to the ground - back to plank. I imagine doing the strict pushup with the spine neutral and not moving is the safest method, however I see ALOT of people coaching the method of doing the burpee as a kind of "wave" from plank to the floor back to plank. Is the "wave" more stressful for the lower back and should coaches teach the safer method? Any evidence or experience? Because alot of people can't to a regular pushup. And confronted with the "strict pushup" burpee, they simply can't do it.

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Karl Eagleman
August 12th, 2019 at 5:27 pm

Hey Bengi, this post may help, specifically the check out the caption: https://www.instagram.com/p/Bx9wtFJgwqS/

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Michael Libbie
August 14th, 2019 at 12:16 pm

I noticed the same thing, Bengi. I have been coaching and CrossFitting for 10yrs and am unfamiliar with a burpee requiring a rigid body (as in a push-up), and this includes the Open. My guess is that one can improvise the ground portion based on their fitness. I do see folks who are very fit utilize a push-up and seem to have extraordinary efficiency with it, but I, personally, can’t. I have always performed and coached the burpee as 1) get chest and thighs on the ground 2) get back up to your feet 3) get some daylight under your feet. Furthermore, I prefer touching my fingers to a target in the burpee to ensure a reach to the sky during the jump.

Either way, variety is the name of the game, and there’s room for lots of burpee variations. Sometimes we even do “sprawls”, where the body doesn’t go to the ground at all as a burpee variant.

As for avoiding flexion/extension through the burpee for safety, as a general rule, it’s horseshit. Spinal flexion and extension in this manner is fine for a healthy spine.

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Chris Sinagoga
August 7th, 2021 at 12:41 am

If you keep your butt and belly squeezed, you're actually practicing a good skill by bowing and flexing. On the other hand, if you want to work on the strength part of it you would want to practice the rigid body position. Check out a video called Skill Transfer of the Burpee - it's with Carl Paoli and it's in the Journal and probably on YouTube also.

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Erik Dresner
August 9th, 2021 at 3:22 pm

I call that method of burpees “worming”. I don’t see a problem with it. Consider it a kipping burpee

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