CrossFit | 210913
Monday

210913

Workout of the Day

40

For time:

21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope

Post time to comments.
Compare to 200305.


Scaling:
Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a modification that works on both technique and pre-requisite strength.

Intermediate Option:
For time:
15 body-weight back squats
5 rope climbs, 15-ft. Rope
12 body-weight back squats
3 rope climbs, 15-ft. Rope
9 body-weight back squats
1 rope climb, 15-ft. rope

Beginner Option:
For time:
21 back squats
7 rope climbs, lying to standing
15 back squats
5 rope climbs, lying to standing
9 back squats
3 rope climbs, lying to standing

♀ 45 lb. ♂ 65 lb.

Workout Tips

1
tips
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Comments on 210913

44 Comments

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Paul Kitsawad
September 27th, 2021 at 4:49 am
Commented on: 210913

10:57 mins RX'd BW=150lbs.

M/49/5'7"/150

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Ralph Keeley
September 22nd, 2021 at 6:26 am
Commented on: 210913

M/35/6'/175#


Subbed 21/15/9 strict pull-ups for rope climbs; body-weight back squats (unbroken)

8:36


Deo gratias

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Leonel Manzilla
September 21st, 2021 at 8:56 pm
Commented on: 210913

No rope so chin ups


21 15 11 body weight squats 185lb

21 15 9 chin ups


Did some negatives


Male 23y 175cm 83kg

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Felipe Camargo de Freitas
September 21st, 2021 at 8:35 pm
Commented on: 210913

General Warm Up


Tabata


Knee Push Up

Jumping Jacks


Specific Warm Up


E2MOM


5 DB DeadLift

5 Hang Clean

3 Front Squat

3 Push Jerk

1 Devil Press


* aumentando a carga e fazendo 2x (1 pra cada braço) - terminar com a carga do WOD 50kg s / 22kg


WOD


3 RFT


25 DB Push Jerk

50 Double Under (Corda Pesada)

25 W Step Lunge

50 Double Under


RX : 19’47”

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Christopher Parker
September 19th, 2021 at 4:49 pm
Commented on: 210913

15:07 RX

M/38/5'9"/195

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Jeffrey Howard
September 17th, 2021 at 9:46 pm
Commented on: 210913

M/25/5'8"/155lb

CrossFit AFK


11:27 - Sc (185lb squats)


Did 11-10, then 9-6, and then 9 at a moderate pace. Pushed the ropeclimbs early but fell off pace for the 5s. Considerable transition as the rope is in a tree across the yard and squat rack is through the garage in the basement.

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Damien Leroux
September 16th, 2021 at 2:26 pm
Commented on: 210913

Rx 10’40 (76.5kg focus : foot placement)


https://youtu.be/Yl8nb80Nqcw

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Coastie Nick
September 15th, 2021 at 8:54 pm
Commented on: 210913

Rx’d

14:51

175# squats


200305: Rx’d

11:27

175# squats


Not sure what the hell happened between last time and this time. Did the DL from 210915 before this one, but I can’t see it accounting for that much of a disparity.


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Nate Gordon
September 15th, 2021 at 7:31 pm
Commented on: 210913

23:28


first time doing this workout rx

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Manchild Manchild
September 15th, 2021 at 5:41 pm
Commented on: 210913

subbed 21-15-9 back squats on MaxRack @145# and pull-ups


9:13

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Greg Fairbanks
September 15th, 2021 at 4:55 pm
Commented on: 210913

Did beginner Annie today as well, so this is pretty scaled


21-15-9

Back Squats 95#

Pushups, strict


clock malfunction so no time, but I stayed breathing heavy throughout.

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Dan Morris
September 15th, 2021 at 1:17 pm
Commented on: 210913

As RX’d 195lbs


14:00 (broke up 14/7, 10/5, 9)


42 / 6’0 / 190

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Lincoln Kerger
September 15th, 2021 at 9:40 am
Commented on: 210913

Scaled

15 BW Back Squat

25 narrow grip pull-ups

25 V-ups

12 BW Back Squat

15 narrow grip pull-ups

15 V-ups

9 BW Back Squat

5 narrow grip pull-ups

5 V-ups

BW = 185#

9:28

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Antonio Alves
September 14th, 2021 at 10:16 pm
Commented on: 210913

Modified/scaled:

--

FOR TIME

21 / 15 / 9

Back squats w/ 25kg bar

Hanging knee tucks

SCORE: 09' 07''

--

Between warm up and cool down, about 100 reps of each movement.

10 KM bike ride in the early morning + 10 km bike ride just before WOD.


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Chris Meldrum
September 14th, 2021 at 5:26 pm
Commented on: 210913

As rx’d, 10:53.


180# bw today.  Unbroken back squats – not too bad really.  Each round, tried to do 2 rope climbs in a row before taking a break.  They went well today, but definitely the slower part of the workout.


48m/5'10"/180

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Sam Meixell
September 14th, 2021 at 11:41 am
Commented on: 210913

15 back squats, 215#

15 pull ups

12 back squats, 215#

12 Pull ups

9 back squats, 215#

9 Pull ups


Pulled hamstring on 17th back squat. Finished round of 12 pull-ups

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Jeffery Powell
September 14th, 2021 at 10:50 am
Commented on: 210913

Scaled


15, 12, 9 135 pd back squats

7,5, 3 pullups


9.52:16.


Next time do more pullup subs

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Nicole Deaver
September 14th, 2021 at 10:16 am
Commented on: 210913

21-15-9

Body weight back squats Rx (125# / BW-124#)

L rope pull-ups

10:41


Compare to: 10:35

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Chin-Sheng Chou
September 14th, 2021 at 9:17 am
Commented on: 210913

RX, 185lb

8:08

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Jesus Carlos Rocha
September 14th, 2021 at 5:00 am
Commented on: Workout Tips

35 años 174cm 74kg

TIME: 8 min 09seg RX 165 lbs

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Mike Munsee
September 14th, 2021 at 12:54 am
Commented on: 210913

M 51/190/6’

Scaled the squats to #145.

10:52.

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Sam K
September 14th, 2021 at 12:36 am
Commented on: 210913

210913 modified


21-15-9 reps for time of:

Back Squats @ 185 lbs, clean and jerk from ground, no rack

Towel pull-ups & knees to elbows at top


10:44


M/30s/225lbs

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Steve Day
September 13th, 2021 at 8:06 pm
Commented on: 210913

12' rope, 180lb bw squat


10:19

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Michael Newton
September 13th, 2021 at 8:05 pm
Commented on: 210913

21-15-9

back squat (155, from the floor, no rack)

bent over row (155 🤢)

v-up


11:58


squats all unbroken. Had to think hard after half way on each set

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Charlie Pokorny
September 13th, 2021 at 7:25 pm
Commented on: 210913

10:19 Rx'd (200-lb back squats)

200305 was 11:19 and 200626 was 10:24

m/53/5'11"/200#

(edited)
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Joe Conradi
September 13th, 2021 at 7:16 pm
Commented on: 210913

Scaled to:

21/15/9 of

2x70#DBs squats (83%bw)

strict pull-ups

sit ups


6:30

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Brian Louchis
September 13th, 2021 at 7:14 pm
Commented on: 210913

11:57

21-15-9: 75% bw back squats (135 lbs)

9-7-5 rope climb sub: 1 strict pu + 3 kipping pu for each rope climb

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Jim Rix
September 13th, 2021 at 3:57 pm
Commented on: 210913

Scaled to 21-15-9

BW back squats, first two rounds broken once

abmat sit-ups

HSPU, feet on bar

10:35


200306: 9:13, abmat sit-ups and ring dips

171218: 12:30, kte and ring dips


58/5’8”/155

(edited)
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Troy Bruun
September 13th, 2021 at 2:55 pm
Commented on: Course Photos | Sept. 6-12, 2021

Thank you Andrew, Kelley, and Pablo for the very fun L2 experience in St. Paul! I appreciate the hard work you three put into the classes and for the constructive feedback you gave. I learned a lot!

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Matthew Moran
September 13th, 2021 at 1:38 pm
Commented on: 210913

21:00rx

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Christopher Parker
September 13th, 2021 at 1:06 pm
Commented on: 210913

15:07 RX 195#

m/38

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Jonathan Elmore
September 13th, 2021 at 1:02 pm
Commented on: 210913

11:31 BW 175 did 21@175 (back was really tight) the rest @135, 9 ft floor to ceiling legless as rx

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Michael Arko
September 13th, 2021 at 12:59 pm
Commented on: 210913

21-15-9

Bodyweight (152.5-lbs) back squats

L pull-ups


9:16

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Randy Crooker
September 13th, 2021 at 12:56 pm
Commented on: 210913

Sub/scale: BW = 180lbs

3/4 body-weight squats, 135lbs

21-15-9 L pull-ups


9:27

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Charles Meyers
September 13th, 2021 at 12:17 pm
Commented on: 210913

For time: 11:58

15 back squats 205 lbs

5 rope climbs, 12-ft. Rope

12  back squats 205 lbs

3 rope climbs, 12-ft. Rope

9 back squats lbs

1 rope climb, 12-ft. rope

12’ what I have

(edited)
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Mike Andridge
September 13th, 2021 at 10:50 am
Commented on: 210913

Scaled to

15/12/9

BS @ 170#

strict pull ups

abmat sit ups

11:22

m/51/170

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Luis Beza
September 13th, 2021 at 8:08 am
Commented on: 210913

3 Rounds for time:


15 Globlet squats @10kg

9 V-ups

6 Towel pull-ups


Score: 5:23

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QiHui Xing
September 13th, 2021 at 7:46 am
Commented on: 210913

200305:RX:5'50''.https://youtu.be/tcR0s99zkas 75KG.

210913:RX:5'29''.https://youtu.be/0Q3QWGkw-_k 75KG.

(edited)
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Charlie Pokorny
September 13th, 2021 at 7:32 pm

Wow - great work!

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Kyungtaek Kang
September 13th, 2021 at 4:08 am
Commented on: 210913

☆CFHIM 11:10 (91kg = 200-lb)

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James Clesas
September 13th, 2021 at 1:45 am
Commented on: Course Photos | Sept. 6-12, 2021

Thanks Pablo, Kelley, and Andrew for a priceless experience during the L2 in St Paul!

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pablo cervigni
September 13th, 2021 at 2:01 am

Thank you James for a great weekend!!

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Steven Thunander
September 13th, 2021 at 1:35 am
Commented on: 210913

Globo scale: if you do not have a rope, sub 21-15-9 towel pullups and knees to elbows, 21-15-9 reps of l-pullups, or 21-15-9 strict pullups and V-ups, or 42-30-18 bodyweight rows and 21-15-9 v-ups. If using dumbbells do front squats at a combined weight of 80% of your bodyweight. If 35/50s are the max and around 50-65% bodyweight increase to 30-20-10 reps, or do the pistol sub seen below.


Bodyweight/equipmentless sub: throw a towel over a tree branch or other sturdy overhanging object and do 21-15-9 towel pullups and v-ups, and 26-20-14 pistol squats. If you are not proficient in pistols sub 1 jump lunge left, 1 jump lunge right, and 1 jumping air squat per bodyweight back squat.

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Chris Sinagoga
September 13th, 2021 at 12:50 am
Commented on: 210913

Champions Club Scaling Notes


RANT

This is another example of a workout where I tricked myself into doing more than I originally intended on doing. It can be very defeating when thinking of any of these sets as they are, let alone doing 3 rounds. This is where tricking yourself can help you to stay focused on what you are doing right now, not what lies ahead. "Can I make it to 12 reps on this squat? Sweet, now maaaaaybe I can make it to 17. Son of a... might as well finish all 21 now".


WORKOUT THEMES

Squatting and pulling done in ways and in a volume than can really be a rough metabolic stimulus. Squatting with medium weight and pulling with skill (core-toi-extremity), both at high volume, but still making the intensity a priority - which comes from being able to do a lot of reps without stopping more than going really fast.


MAIN DECISION

Do I want to scale to emphasize the skill of the rope climb or the strength?


TECHNIQUE SCALE

As listed, just shut off the timer. Anything under an hour is fine, just aim for no rope burns on the legs and no movement in the feet/knees on the squat.


CONSISTENCY SCALE

5 rounds of:

30-sec. active hold at the bottom of the squat (light weight)

8 strict pull-ups


INTENSITY SCALE

3 rounds for time of:

21 back squats (unbroken)

12 burpees

*practice rope climbs/strict pull-ups/kipping pull-ups in the warmup


INJURY SCALE

Upper-body - 3 rounds, 21 back squats, 400-m run

Lower-body - AMRAP in 15 minutes of: 30-sec L-sit, 1 legless rope climb (or strict pull-up)


MY STUFF

I did 3 rounds of 21 back squats at 95 lbs, 3 legless rope climbs, then completely forgot to look at the timer when I was done. I'm a dingus.


GENERAL FEAR LEVEL: 7

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