CrossFit | 211003
Sunday

211003

Workout of the Day

46

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.
Compare to 191201.


Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Comments on 211003

47 Comments

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Mario Cruz
October 19th, 2021 at 11:00 pm
Commented on: 211003

Rx

3915 mts

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Ruiqin Huang
October 18th, 2021 at 7:25 am
Commented on: 211003

RX 4142m

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Brett Eckles
October 15th, 2021 at 12:04 pm
Commented on: 211003

3789m Rx


M/28/6’1”/200lbs

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Leonel Manzilla
October 12th, 2021 at 8:58 pm
Commented on: 211003

No meters on my cheap rower so I will put the info I got


524 cnt

74.4 cal

T.c 1897


Male Rx 23y 175cm 84kg .


After WOD

Did like 5 rounds parallel ring push ups til failure

Then like 3 or 4 rounds of ring dips til failure

(edited)
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Morgan Greene
October 12th, 2021 at 12:57 pm
Commented on: 211003

Ran 4350m

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Ralph Keeley
October 10th, 2021 at 3:40 am
Commented on: 211003

M/35/6'/175#


4,044m (819/811/809/798/807)


Deo gratias

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Matt Jones
October 10th, 2021 at 12:19 am
Commented on: 211003

4431cals rower

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James Tucker
October 9th, 2021 at 10:31 pm
Commented on: 211003

No rower. So did burpees instead with the same intervals


279 reps


M/31/145lbs/5'7"

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Jeffrey Howard
October 7th, 2021 at 9:37 pm
Commented on: 211003

M/25/5'8"/155lb

CrossFit AFK


3969m - Rx


(Held around 1:45/500m pace, with a couple spots that were around 1:50. Really hard between the 50 and 40 interval.)


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Jeffrey Howard
October 7th, 2021 at 9:38 pm

On 191201

3943m

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Albert Kombe
October 6th, 2021 at 11:21 pm
Commented on: 211003

3527m Rx

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Damien Leroux
October 5th, 2021 at 7:04 pm
Commented on: 211003

Rx : 4217 mètres/ 321 calories


rd 1 : 863 mètres/ 67 calories

rd 2 : 851 mètres/ 65 calories

rd 3 : 836 mètres/ 63 calories

rd 4 : 836 mètres/ 64 calorie

rd 5 : 831 mètres/ 62 calorie


https://youtu.be/w3b-R0pm81Q

(edited)
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Dan Morris
October 5th, 2021 at 1:15 pm
Commented on: 211003

As RX’d:


3911 meters


42 / 6’0 / 190

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Clay Jones
October 5th, 2021 at 1:25 am
Commented on: 211003

3603m

Rx’d

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Sam K
October 4th, 2021 at 9:57 pm
Commented on: 211003

Rx

Total distance: 4598m


M/30s/225lbs

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Coastie Nick
October 4th, 2021 at 8:53 pm
Commented on: 211003

Rx’d: 3981 m


180107: 3828 m

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Antonio Alves
October 4th, 2021 at 8:39 pm
Commented on: 211003

Modified: No rower, so I did SDLHP w/ 2x 9,5 kg DB

--

On a 25-minute clock, 5 rounds of:

SDHP for 50 seconds, rest 10 seconds

SDHP for 40 seconds, rest 20 seconds

SDHP for 30 seconds, rest 30 seconds

SDHP for 20 seconds, rest 40 seconds

SDHP for 10 seconds, rest 50 seconds


SCORE: 75 + 77 + 77 + 77 + 77 = 383

201214: 60 / 61 / 57 / 59 / 47 = 284 (same scale)

--

Made this one up today, Monday. Yesterday was a 10 km run.

This is a great format, whatever movement you choose to do 👍

Big improvement since last time. On 201214, I noted that "arms and legs were shaking near the end", but not this time.

It was taxing, but felt strong throughout. Did a few more reps in the end, to hit a total of 404 (nice number),

5 km easy run in the early morning.

(edited)
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Michael Arko
October 4th, 2021 at 1:36 pm
Commented on: 211003

No rower. Subbed BURPEES:

37-38-39-39-39 = 192 total burpees

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Nicole Deaver
October 4th, 2021 at 11:30 am
Commented on: 211003

I went with my same sub from the compare to.


Rx Rds & times, subbed DB bent over rows -pair of 20# DBs

438 Reps


Compare to: 435 reps

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Felipe Camargo de Freitas
October 4th, 2021 at 8:32 am
Commented on: 211003

General Warm Up


Tabata


Aqua Man

Hip Extension


Workout:


On a 25-minute clock, 5 rounds of:SDHP for 50 seconds, rest 10 secondsSDHP for 40 seconds, rest 20 secondsSDHP for 30 seconds, rest 30 secondsSDHP for 20 seconds, rest 40 secondsSDHP for 10 seconds, rest 50 seconds


230 SDHP with 65lbs barbell

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Randy Crooker
October 4th, 2021 at 1:45 am
Commented on: 211003

No rower. Subbed SDHP w/53lb KB

378 reps


Compare to 12-14-2020

397 reps. Same scale

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Matthew Moran
October 4th, 2021 at 12:23 am
Commented on: 211003

3983rx

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Troy Bruun
October 3rd, 2021 at 11:14 pm
Commented on: 211003

4093m Rx

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YooSik Kim
October 3rd, 2021 at 9:06 pm
Commented on: 211003

For time

5Rounds for time of

10 strict pull-ups

10 DB’s thrusters

-09:22

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Charlie Pokorny
October 3rd, 2021 at 8:47 pm
Commented on: 211003

4073 Rx'd

Great WOD.

201214 was 4210 - alas, a pretty big drop considering how much a C2 makes me work for every meter

m/53/5'11"/197#

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Yevhenii Kyrylenko
October 3rd, 2021 at 7:58 pm
Commented on: 211003

3766 m

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Joe Conradi
October 3rd, 2021 at 6:57 pm
Commented on: 211003

AMRAP 4min, 1min rest:


2x20#DBs SDHP. 145

burpees. 51

2x70#DBs bench press. 33

strict pull-up. 49

24” box jump/step ups alternating. 83

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Christian Simpson
October 3rd, 2021 at 6:47 pm
Commented on: 211003

12/1/19: 4024m

Today: 3863m...kinda blew it first round with no warm-up.

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Charles Meyers
October 3rd, 2021 at 5:44 pm
Commented on: 211003

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds 180-240-235-235-207

Row for 40 seconds, rest 20 seconds 145-166-180-178-171

Row for 30 seconds, rest 30 seconds 100-149-139-130-130

Row for 20 seconds, rest 40 seconds 87-105-95-91-91

Row for 10 seconds, rest 50 seconds48-65-55-50-58

Post total distance rowed to 

3320 meters

(edited)
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Michael Newton
October 3rd, 2021 at 5:08 pm
Commented on: 211003

intermediate option, 4 rounds


Did light pressure strokes on rest, and dropped stroke rate down significantly


4538 total meters including “rest”

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Braxton Glass
October 3rd, 2021 at 4:14 pm
Commented on: 211003

58 yo m 5’5” 150lbs


as prescribed


3040m

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Jim Rix
October 3rd, 2021 at 2:13 pm
Commented on: 211003

2250m in 3 rounds. I really like that format and may redo the workout, all 5 rounds, after church and football.

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Jonathan Elmore
October 3rd, 2021 at 1:46 pm
Commented on: 211003

4234m Today started out as “just a workout” but once I got going. It became a Workout! Thanks CF and everyone involved.

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Alex Pettingell
October 3rd, 2021 at 1:05 pm
Commented on: 211003

3,777 meters

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Steve Day
October 3rd, 2021 at 12:06 pm
Commented on: 211003

Splits: 804/ 1615/ 2429/ 3219


total = 4,026 meters

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Kyungtaek Kang
October 3rd, 2021 at 12:00 pm
Commented on: 211003

☆CFHIM 5500m

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Stacey Thompkins
October 3rd, 2021 at 9:48 am
Commented on: 211003

M/46/6'2"/175#


Rx'd

3865 did this with nasal breathing only...compare to with regular breathing was 4104 so not to far off

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Michal Tokarski
October 3rd, 2021 at 9:13 am
Commented on: 211003
  1. 751
  2. 785
  3. 797
  4. 794
  5. 825


Total 3952.

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Chris Sinagoga
October 3rd, 2021 at 6:13 am
Commented on: 211003

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

An opportunity to get the feel of how different amounts of rest affects your work output.


MAIN DECISION

Is a single-modality day going to be what I need?


TECHNIQUE SCALE

AMRAP in 25 minutes of:

1:00 row

[insert movement you need to practice]


CONSISTENCY SCALE

5 rounds of:

Row for 2:30

Rest for 2:30


INTENSITY SCALE

As is


INJURY SCALE

Upper-body - run for row


MY STUFF

I did yesterday's for technique, 30 c&j at 95 lbs. and held the end of the split jerk for 3 count each time.


GENERAL FEAR LEVEL: 7

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Mike McCaskey
October 3rd, 2021 at 6:02 am
Commented on: "What Is Fitness?" Part 4: The Sickness-Wellness-Fitness Continuum


(edited)
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Damien Leroux
October 3rd, 2021 at 3:52 am
Commented on: 211003

Just an error last Time https://www.crossfit.com/201214

(edited)
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Antonio Alves
October 3rd, 2021 at 9:12 am

Yes, and there's a great resource in the comments there: a wonderful web timer specifically for this workout. Really helpful:


https://fitatmidlife.com/wodtimer

(edited)
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Jonathan Elmore
October 3rd, 2021 at 12:59 pm

Wow thanks for the timer!

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QiHui Xing
October 3rd, 2021 at 3:23 am
Commented on: 211003

RX:744m-1500m-2268m-3054m-3836m.

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Steven Thunander
October 3rd, 2021 at 2:27 am
Commented on: 211003

Globo scale: As Rxed. Most globos have some sort of rower so let's use that even if it's not a C2 rower. If you do not have a rower available today sub distance on an erg bike/ski erg or spin bike, or calories on an assault or echo bike, using the same intervals. If using a treadmill hop off and on at the intervals. Another option is to do shuttle runs, increasing the distance and resting the prescribed time between sets. Finally, If none of those are available pick different exercises for each 5 minutes and do them for the entire 5 minutes with the prescribed work/rest ratios. Burpees, Sumo deadlift high pulls, plate ground to overhead, double unders or single unders, box/bench jumps, db thrusters, and kettlebell/dumbbell swings are good examples. Note exercises done in comments. Just keep moving aggressively here.


Busy gym: Just hog a rower, bike or other erg and do the intervals. Or do the shuttle runs in an empty gymnasium or outside somewhere.


Bodyweight/ equipmentless sub: do the shuttle runs (best option). If shuttle runs or sprints can't be done for some reason pick 5 Bodyweight exercises and follow the work rest ratios. Squat jumps, jumping lunges, tuck jumps, burpees, double unders, jumping pull-ups (if a bar is available) ect.

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José Picón
October 3rd, 2021 at 10:23 am

Thanks for this daily options. Now that I don't hace my barbell available, your suggestions are... invaluable!

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Antonio Alves
October 4th, 2021 at 8:41 pm

Yes! Great tips.

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