CrossFit | 210928
Tuesday

210928

Workout of the Day

42

5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

Post time and number of pulls each round to comments.


Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round.

Intermediate Option:
5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, complete 40 double-unders before starting the next round.

Beginner Option:
3 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 single-unders before starting the next round.

Comments on 210928

43 Comments

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Matthew Aukstikalnes
October 22nd, 2021 at 2:15 pm
Commented on: 210928

modified at CF Berwick. 6 rds 3 ski / 3 row. rest 1 minute between sets, 3 minutes between machines. Total time 29:59. Strokes were 29-27-26 on skier and 25-24-24 on rower. I did this as a more of a strength piece, ergs were ~2:30 each. DU all had at least one trip, most had several :)

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Jeff Chalfant
October 19th, 2021 at 8:41 pm
Commented on: 210928

17:24 rx’d. (32-28-28-29-30 pulls@1:48-1:52)

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Ruiqin Huang
October 18th, 2021 at 7:23 am
Commented on: 210928

RX: 16:43

36/34/34/33/34

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Mario Cruz
October 14th, 2021 at 1:45 pm
Commented on: 210928

Rx


Cap Class 20:00


4 rounds

41/50/53/51


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Ralph Keeley
October 6th, 2021 at 4:11 am
Commented on: 210928

M/35/6'/175#


17:32

(21 pulls each round)


Deo gratias

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Jeffery Powell
October 3rd, 2021 at 9:02 pm
Commented on: 210928

Intermediate. 37:56.51. A kick in the balls.

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Jeffrey Howard
October 3rd, 2021 at 1:15 am
Commented on: 210928

M/25/5'8"/155lb

CrossFit AFK


15:33 - Rx

(32-30-28-26-27 pulls, trended well until that last round. Held below a 2:00/500m even with big rest after each pull. Didn't really warm-up jumpripe much before hand and had a good amount of trips, but doesn't bother me much because the goal was to pull really hard and I feel like I did that for my size on the rower. Cudos to those who could get close 20 pulls, dang.)

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James Gentile
October 2nd, 2021 at 9:18 pm
Commented on: 210928

Done 9/30 a.m. No rower, subbed 450m run. Completed 30 DU's per round.


16:42.

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Phill Kiddoo
October 2nd, 2021 at 2:49 pm
Commented on: 210928

13:57 rxd

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Manchild Manchild
October 1st, 2021 at 4:35 pm
Commented on: 210928

subbed 5 rounds of:


10 burpee pull-ups

10 tuck jumps


12:48

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Christian Simpson
October 1st, 2021 at 2:14 am
Commented on: 210928

Sc to DU as the number of pulls...not good enough for 2x yet. 21:30 (28/25/22/21/22)

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John Clarke
October 1st, 2021 at 12:29 am
Commented on: 210928

Modified, 1x push-up per row


30-30-30-30-31


13:32

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Dan Morris
September 30th, 2021 at 1:33 pm
Commented on: 210928

Subbed singles for doubles; rows were 47-50 strokes, splits 1:55-1:57


24:20


42 / 6’0 / 190

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Michael Newton
September 29th, 2021 at 5:30 pm
Commented on: 210928

No clock today


26/24/23/22/22


2x Singles (Achilles are still sore from 300 DUs the other week 🤦🏻‍♂️)

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Matthew Moran
September 29th, 2021 at 4:47 pm
Commented on: 210928

shared a rower with a buddy, which added a bit too much rest

rows were 28-34pulls

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Randy Crooker
September 29th, 2021 at 12:40 pm
Commented on: 210928

Sub/scale

5 rounds for time

Run 400m

1 single under per second of run


15:13

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Damien Leroux
September 29th, 2021 at 8:50 am
Commented on: 210928

Rx : 14’43 (17 stroke/rd = 85 on the wod = 170 du)


https://youtu.be/CEZoYQjeCVk

(edited)
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Byron Hills
September 29th, 2021 at 2:25 am
Commented on: 210928

15:33 Intermediate Option

30 pulls each round

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Nicole Deaver
September 29th, 2021 at 12:29 am
Commented on: 210928

Subbed

5 Rds

400m run

120 SU

19:57

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Chris Long
September 28th, 2021 at 10:57 pm
Commented on: 210928

24:06 RX

29-29-30-29-30

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Sam K
September 28th, 2021 at 10:46 pm
Commented on: 210928

Performed as:

5 rounds for time of:

Row 500♂meter in as few pulls as possible.

After each row, perform double-unders practice for 60sec starting when rope in hands


21-19-19-19-19

14:06


M/30s/225lbs

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Stacey Thompkins
September 28th, 2021 at 9:38 pm
Commented on: 210928

M/46/6'2"/170#


Day 2 back from covid

Rx'd

Pulls

28,27,26,25,25

DU's

56,54,52,50,50

16:39

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Steve Day
September 28th, 2021 at 9:38 pm
Commented on: 210928

16:59

20 pulls per round

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Justin VanBeek
September 28th, 2021 at 8:47 pm
Commented on: 210928

31,28,26,26,26


14:20 total time with 2x DU...

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Coastie Nick
September 28th, 2021 at 8:44 pm
Commented on: 210928

Rx’d: 22:31

Pulls- 54-51-51-49-60

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Antonio Alves
September 28th, 2021 at 8:35 pm
Commented on: 210928

Modified:

--

5 rounds for time of:

50 DB SDLHP using 2x 9,5 kg DB

After each round of SDLHP, took time in seconds and divided by two, doing that many jump double taps before the next round (except last round, where I did curb jumps).

SCORE: 2'03 > 60 jumps | 2'02'' > 60 jumps | 2'20'' > 70 jumps | 2'30'' > 75 jumps | 2'30'' > 101 curb jumps | 16' 36'' (final time)

--

Did 50 more sumos to cool down.

10 km bike ride just before, another 10 km in the early morning.

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Brian Louchis
September 28th, 2021 at 7:44 pm
Commented on: 210928

16:12

5 rounds: 2:00 bike, 80 double unders

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Charlie Pokorny
September 28th, 2021 at 7:38 pm
Commented on: 210928

17:56 Rx'd

21 pulls / 42 DU all 5 rounds

m/53/5'11"/198#

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Joe Conradi
September 28th, 2021 at 6:20 pm
Commented on: 210928

Scaled to 5 rounds of:

35 2x30#DBs SDHP

35 DU, 105 SU


15:07

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Micah Leslie
September 28th, 2021 at 6:13 pm
Commented on: 210928

I do not have access to a rower.

I have two 44 lb kettlebells.


Adapting this workout to sumo deadlift high pulls what rep scheme would you recommend?

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Antonio Alves
September 28th, 2021 at 8:38 pm

A common approach is to do 1 rep for every 10 m, as stated here: "Sumo deadlift high pulls can take the place of a rowing machine. Use 45 lb. for men and 35 lb. for women, and count each rep as 10 m"

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Micah Leslie
September 28th, 2021 at 11:04 pm

Wow ty

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Az Native
September 28th, 2021 at 6:04 pm
Commented on: 210928

15:10

32,34,28,25,23. 1 DU per pull. Definitely went quicker overall to slow the rows a little and do fewer pulls.

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Marty Peters
September 28th, 2021 at 2:26 pm
Commented on: Workout Tips

20:06 RX

31-42-33-39-38 pulls

62-84-66-78-76 DU's


41/5'7"/158 lbs

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Charles Meyers
September 28th, 2021 at 1:34 pm
Commented on: 210928

5 rounds for time of:

Row 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

22-26-23-22-23 pulls

44-52-46-44-46 DU’S

20:54

(edited)
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Jonathan Elmore
September 28th, 2021 at 1:29 pm
Commented on: 210928

25:50

pulls 23-22-22-21-20

sub. 20in box single foot switch jumps (not sure what to call them)

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Braxton Glass
September 28th, 2021 at 1:29 pm
Commented on: 210928

58 yo m 5’5” 148lbs


3x500m / 2xsingles


12:30

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Michael Arko
September 28th, 2021 at 12:51 pm
Commented on: 210928

5 rounds of

35 SDHPs @ 65lbs

70 jump-ropes split as:

  • min 35 DU
  • balance SU


Rd.1 - 70 DU / 0 SU

Rd.2 - 35 / 35

Rd.3 - 48 / 22

Rd.4 - 41 / 29

Rd.5 - 52 / 18


21:40

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Troy Bruun
September 28th, 2021 at 10:57 am
Commented on: 210928

17:55 Rx


pulls: 48-49-48-48-48

DU’s: 96-98-96-96-96


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QiHui Xing
September 28th, 2021 at 8:25 am
Commented on: 210928

RX:16'57''.(32-32-31-32-32)

https://youtu.be/cxp5Uvb9OvE

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Steven Thunander
September 28th, 2021 at 3:14 am
Commented on: 210928

Globo scale: as rxed. Rower subs: 4 rounds of run 400m or 20/25 cal assault bike. If you are using a treadmill for runs use a slight incline. Instead of strokes take your time in seconds and divide by two. Do that many double unders before the next round. Cap the double unders at something you can do fresh in under two minutes. Double under subs include tuck jumps, jump Double taps, or 1 burpee for every 4 Double under (last resort)


Busy gym: do all 5 intervals, rest 2-3 minutes between each. Add up strokes (or seconds divided by 2 if subbing) and perform all Double unders (or sub) after all intervals are completed.


Bodyweight/equipmentless scale: follow the running sub today.

(edited)
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Chris Sinagoga
September 28th, 2021 at 1:40 am
Commented on: 210928

Champions Club Scaling Notes


RANT

I always have a tough time gauging rowing workouts because we don't have rowers (we had one, the roof leaked on the monitor, fixed it, moved it to a different place, roof leaked on it again). It's one of those things that I concede the loss of a great conditioning tool in favor of doubling-down on running. I really place running at the top of our hierarchy and almost always sub it for rowing instead of sdhp. That being said, rowing is a different animal. The one thing I wouldn't understand about this workout is that it seems like it would reward bad habits on the rower (slow stroke rate). It would be like saying to do two double-unders for every step taken in a 400m run; you could really bound and mess your cadence up just to do 8 less double-unders. But I do like the theme of one exercise determining the output of another.


MAIN DECISION

Do I try to keep the format or just get boring and do an AMRAP in 20 minutes of rowing and double-under practice?


WORKOUT THEMES

Monostructural, jumping with elasticity and accuracy, one movement determining output of another.


TECHNIQUE SCALE

Boring it is! 5 rounds of row 2:00, jump rope practice 2:00


CONSISTENCY SCALE

More boring! 2 rounds of 5-min rowing practice, 5-min jump rope practice


INTENSITY SCALE

5 rounds of:

Row 500 meters

30 box jumps (touch-and-go)

*rest as needed between rounds


INJURY SCALE

Stick to the theme of one movement determining the output of another. Pick one thing with accuracy and one thing without (or very little). Every mess up on the accuracy movement (bottom-up kb press flips over, for example) you add to the other movement (sit-ups, for example). Try for something around 15 minutes.


MY STUFF

Crap... totally forgot my time. I think it was 13:something. I did 400m runs and did one-foot jump ropes or running jump rope for every digit (1:32 = 132 singles), or half on doubles.


GENERAL FEAR LEVEL: I honestly don't know. I'd defer to Mel or someone else here.

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Chris Meldrum
September 28th, 2021 at 1:29 pm

Between 5 and 8. Fear level dependent on how good you are at double-unders. If you're good at them, this workout shouldn't really scare you. Pull hard on the rower and knock out your dubs. If you suck at dubs, or they really jack up your heart rate, you will not be excited about the prospect of 100+ of them each round.

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