CrossFit | 211005
Tuesday

211005

Workout of the Day

57

Complete as many rounds as possible in 12 minutes of:

9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans

♀ 40 lb. DBs ♂ 60 lb. DBs

Post completed rounds to comments.
Compare to 170628.


Scaling:
Choose a load that is challenging but allows you to move quickly through the short rep set for each movement. You will be breathing hard, and grip may be taxed, but try to minimize rest between movements.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans

♀ 30 lb. DBs ♂ 45 lb. DBs

Beginner Option:
Complete as many rounds as possible in 9 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans

♀ 20 lb. DBs ♂ 30 lb. DBs

Comments on 211005

58 Comments

Comment thread URL copied!
Manchild Manchild
October 22nd, 2021 at 4:35 pm
Commented on: 211005

5 rounds


(PR: 6 rounds, which was over 4 years ago)

Comment URL copied!
Mario Cruz
October 20th, 2021 at 10:57 pm
Commented on: 211005

I don't have 60lb db so


Scaled 50lb db


11 Rounds + 7 reps

Comment URL copied!
Ruiqin Huang
October 18th, 2021 at 7:27 am
Commented on: 211005

CAP version

Barbell 115#

9 ROUNDS + 11 REPS

Comment URL copied!
Brett Eckles
October 17th, 2021 at 9:24 pm
Commented on: 211005

12 rounds + 11 reps - Intermediate version


M/28/6’1”/200lbs

Comment URL copied!
Shawn Hakimi
October 15th, 2021 at 2:03 pm
Commented on: 211005

Beginner (#30 dumbbells)


10 rounds + 15 reps


Comment URL copied!
Kevin Miller
October 15th, 2021 at 1:20 pm
Commented on: 211005

M/5'7"/48/180

Scaled to 50# DB

6 rounds plus 15 reps

Comment URL copied!
Leonel Manzilla
October 15th, 2021 at 2:47 am
Commented on: 211005

I don't have 60lb db so


Scaled 50lb db


9 dl

6 bp

3 pc


10 rounds +7 deadlifts


Male 23y 175cm 84kg


After WOD

23 db deadlift

30 "power" burpees (trying to stand up only with the arms)

30 db power cleans


50 clap push ups


Squat therapy with 25lb plate (10 min)

(edited)
Comment URL copied!
Mike Scott
October 14th, 2021 at 6:43 pm
Commented on: 211005

Scaled to 30# dbells - got through 3 DLs in rd 7, quads very fatigued from prev wods.

Comment URL copied!
Chris Meldrum
October 13th, 2021 at 7:05 pm
Commented on: 211005

As rx'd, 10 rounds + 9 DL.


Last time did 13+ rounds with 50's, but this one hurt more. Tried to do a round a minute, with a break after burpees, and then power cleans right into deads. Was sustainable through first 5 rounds but then started to slip. By the end, the 3 power cleans were not a given, and I had to break up the deads. So nasty. Did after heavy 5-3-1+ deads.


48m/5'10"/180

Comment URL copied!
Damien Leroux
October 12th, 2021 at 10:09 pm
Commented on: 211005

Rx : 10 rd’s + 1 burpees


https://youtu.be/upTMbYIZXlM

Comment URL copied!
Ralph Keeley
October 11th, 2021 at 2:58 am
Commented on: 211005

M/35/6'/175#


12+5 with 50 lb. dumbbells


Deo gratias

Comment URL copied!
Jeffrey Howard
October 9th, 2021 at 9:14 pm
Commented on: 211005

M/25/5'8"/155lb

CrossFit AFK


12+8 - Sc (50lb dumbbells, got really hard right at the 6-minute mark. Was able to cycle the cleans directly into the deadlifts every round. Burpees were at a moderate speed. At half way I had to take quick breaks between the burpees and dumbbells, but could go from the dumbells to burpees continuously.)



Comment URL copied!
Ralph Keeley
October 11th, 2021 at 2:57 am

Ditto! (Minus three reps.)

Comment URL copied!
Nate Gordon
October 7th, 2021 at 8:52 pm
Commented on: 211005

9 + 15 reps

Comment URL copied!
YooSik Kim
October 7th, 2021 at 4:10 am
Commented on: 211005
(edited)
Comment URL copied!
Christian Simpson
October 6th, 2021 at 8:22 pm
Commented on: 211005

Sc to 45#, heaviest db I have...8 + 8/-/-

Comment URL copied!
Mike Munsee
October 6th, 2021 at 3:15 am
Commented on: 211005

M 51/190/6’

Scaled dumbbells to #50.

9+9.

Comment URL copied!
James Gentile
October 6th, 2021 at 2:35 am
Commented on: 211005

Done in the a.m. after a heavy deadlift workout from mid September. Bad idea. Subbed barbell for DBs, 135lbs.


10 rounds with 2 seconds to spare. Burner.

Comment URL copied!
QiHui Xing
October 6th, 2021 at 1:45 am
Commented on: 211005
Comment URL copied!
Tassio De Souza
October 6th, 2021 at 12:58 am
Commented on: 211005

10 Rounds + 11 Reps. 2 Db 16 Kg

Comment URL copied!
Nicole Deaver
October 5th, 2021 at 11:41 pm
Commented on: 211005

8 Rds + 3 Deadlifts (35# DBs-) heaviest we have

Comment URL copied!
Michael Hembree
October 5th, 2021 at 10:56 pm
Commented on: 211005

M/36/5'8/240#


Scaled to 30# DB's in 9 minutes...4 rounds

Comment URL copied!
Sam K
October 5th, 2021 at 10:21 pm
Commented on: 211005

Rx(best I could with steel Olympic plate dumbbells@60lbs)

12 rounds


Limited range of motion due to oversized dumbbells


M/30s/225lbs

Comment URL copied!
Albert Kombe
October 5th, 2021 at 9:27 pm
Commented on: 211005

5rds + 14reps (Int)

(edited)
Comment URL copied!
YooSik Kim
October 5th, 2021 at 9:18 pm
Commented on: 211005

10Rounds for time of

5strict pull-ups

5DB’s thrusters 22.5kg

-7:53

Comment URL copied!
Coastie Nick
October 5th, 2021 at 8:00 pm
Commented on: 211005

Rx’d: 8 rds + 6 reps

Comment URL copied!
Antonio Alves
October 5th, 2021 at 6:51 pm
Commented on: 211005

Scaled, using 2x 14,5 kg DBs

--

Complete as many rounds as possible in 12 minutes of:

9 dumbbell deadlifts

6 burpees

3 dumbbell power cleans

SCORE: 9 rounds in 12'02''

--

Only light DBs available, but considering I did 201003 yesterday, I decided this scale was challenging enough. And indeed it was.

Did the whole thing unbroken and with no rests, as intended, but I was breathing heavy in the end. Nice WOD 👍

Did a couple more rounds for good measure and called it, since the day started early with a 10 km run.

(edited)
Comment URL copied!
Joe Conradi
October 5th, 2021 at 6:37 pm
Commented on: 211005

scaled to 2x45#DBs:


11 rounds + 15

Comment URL copied!
Michael Newton
October 5th, 2021 at 6:17 pm
Commented on: 211005

11rds + 11 reps


30# DBs (heaviest I have at home. Probably could have done 40s if at the gym, with a lower score)

Comment URL copied!
Luke Rodina
October 5th, 2021 at 5:35 pm
Commented on: 211005

Only had #40s

12 + 9

Comment URL copied!
Nathan Fronko
October 5th, 2021 at 5:09 pm
Commented on: 211005

first time back in over a year. 4 rounds as rx

(edited)
Comment URL copied!
Jim Rix
October 5th, 2021 at 4:16 pm
Commented on: 211005

Subbed to 115# barbell. Heaviest DBs only 35#.

8 rounds + 4 deadlifts


170628, same sub: 8 rnds + 3 burpees


Pretty happy with today’s results. Only 8 reps slower while 4 years older and at 8300’ higher altitude.


58/5’8”/153

Comment URL copied!
Steve Day
October 5th, 2021 at 3:51 pm
Commented on: 211005

Scaled to 50lb dumbbells


9 rounds + 10

Comment URL copied!
Chris Long
October 5th, 2021 at 3:49 pm
Commented on: 211005

10 Rounds RX

Comment URL copied!
Jeffery Powell
October 5th, 2021 at 2:24 pm
Commented on: 211005

Beginner, about 5 rounds. Body still feeling run down and sore from previous workouts.

Comment URL copied!
Braxton Glass
October 5th, 2021 at 1:58 pm
Commented on: 211005

M/58/5’5”/148

35 lbs

12min

6 rounds

most taxing

Comment URL copied!
Charles Meyers
October 5th, 2021 at 1:39 pm
Commented on: 211005

Complete as many rounds as possible in 12 minutes of:

9 dumbbell deadlifts

6 burpees

3 dumbbell power cleans

50 lbs dumbbells

7- rds

Comment URL copied!
Jonathan Elmore
October 5th, 2021 at 1:27 pm
Commented on: 211005

Used 45s 6+15

Comment URL copied!
Michael Arko
October 5th, 2021 at 1:21 pm
Commented on: 211005

43lbs dumbbells

8 rounds + 6 deadlifts


2017: no historical score (shoulder surgery)


Should have gone just a bit lighter. At 43lbs I found I generally had to stop after the power cleans for a few seconds ahead of DLs; and on a few rounds I broke DLs at 5 or 6. It didn't help that yesterday I did Sunday's rowing workout ... subbed with burpees.

Comment URL copied!
Randy Crooker
October 5th, 2021 at 12:49 pm
Commented on: 211005

Intermediate scale. 45lb DB’s

9 rounds + 6 burpees.

Comment URL copied!
Matthew Moran
October 5th, 2021 at 11:19 am
Commented on: 211005

12-6-6 rep scheme with 40-lb dumbbells (no 60s)

8 rounds

Comment URL copied!
Alex Pettingell
October 5th, 2021 at 11:04 am
Commented on: 211005

40 lb. DBs: 9 rounds + 7 Deadlifts

Comment URL copied!
Mike Andridge
October 5th, 2021 at 10:35 am
Commented on: 211005

Scaled to 50# db's

8 rnds plus 4 DL******

m/51/175

my db pc's were just at/below the knee, so I can't really say

the movement was rx:)

compare to was

7 rnds plus 2 dl

Comment URL copied!
Jim Rix
October 5th, 2021 at 4:20 pm

Nice when you can do better in your 50s than when in your 40s.

Comment URL copied!
Stacey Thompkins
October 5th, 2021 at 5:57 pm

Strong!

Comment URL copied!
Troy Bruun
October 5th, 2021 at 9:51 am
Commented on: 211005

12 min AMRAP: 11+3


9 DB DL

6 Burpee

3 DB PCL


(40lb DB’s)

Comment URL copied!
Stacey Thompkins
October 5th, 2021 at 9:28 am
Commented on: 211005

M/46/6'2"/175#


Scaled to 45# DB's the rest as rx'd 10 rds + 9....compare to with same scale was 10 rds + 9 + 3 almost back in the saddle keep building brick by brick

Comment URL copied!
Mike Andridge
October 5th, 2021 at 10:27 am

Glad you are feeling better!

Comment URL copied!
Jonathan Elmore
October 5th, 2021 at 1:29 pm

I second that

Comment URL copied!
Jim Rix
October 5th, 2021 at 4:18 pm

Third!

Comment URL copied!
Stacey Thompkins
October 5th, 2021 at 5:58 pm

Thanks all

Comment URL copied!
Steven Thunander
October 5th, 2021 at 3:13 am
Commented on: 211005

Globo scale: for most as Rxed. If 60lb dumbbells are not available use 50s if they are the heaviest available. Barbell sub 95/135lb (last resort).


Busy gym: grab a set of dumbbells and hit it. No one should miss a set for 12 minutes.


Bodyweight/ equipmentless scale: 12 good mornings (take it slow and focus on form), 9 burpees, 6 "knee jumps". You can also use a backpack, sack bag, sand bag, or heavish object for the deadlifts and cleans if it is available.

Comment URL copied!
Chris Sinagoga
October 5th, 2021 at 2:16 am
Commented on: 211005

Champions Club Scaling Notes


RANT

I think less is better for newer people; these kinds of workouts can be really tempting to do as listed and just lower weight for someone just starting, but think about the coordination needed to squat with a flat back (deadlift), or jump and land while changing orientation (burpee), or jump and land with weight (power clean, which is also squatting with a flat back). When you see time domains under 20 minutes usually they are looking for something close to a sprint of a workout. Intensity is technique-dependent.


MAIN DECISION

Is my technique good enough to use these three movements to get an intensity dose?


WORKOUT THEMES

See rant. Also odd object and loss of connection/open circuit (dumbbells instead of bar)


TECHNIQUE SCALE

Keep the 12 minutes and lose one exercise, or keep the exercises and extend to 20 minutes.


CONSISTENCY SCALE

4:00 dumbbell deadlift practice

4:00 dumbbell clean practice

4:00 burpee practice


INTENSITY SCALE

You have 20 minutes to complete 12 rounds of this workout as fast as you can. So do any work/rest cycle you want.


INJURY SCALE

Upper-body - AMRAP in 5 rounds of: sprint 200 meters, 12 dumbbell snatches (heavy), rest 30 seconds

Lower-body - AMRAP in 12 minutes of: 20 hip extensions, 10 ring push-ups


MY STUFF

11 + 8, 50# instead of 60


GENERAL FEAR LEVEL: 7

Comment URL copied!
Chris Meldrum
October 13th, 2021 at 7:06 pm

Fear is a 7 until you are in the middle of this - then it moves to a 9 pretty quick.

Comment URL copied!
Charlie Pokorny
October 5th, 2021 at 2:15 am
Commented on: 211005

Scaled to 50-lb DBs: 10 rounds + 14 reps

170628 was 8 rounds + 10 reps with 65-lb DBs

m/53/5'11"/197#

Comment URL copied!
Jim Rix
October 5th, 2021 at 4:17 pm

That’s movin’!

Comment URL copied!
Stacey Thompkins
October 5th, 2021 at 5:58 pm

Smoking!

Comment URL copied!
Alfred Zambrano
October 5th, 2021 at 12:42 am
Commented on: "What Is Fitness?" Part 5: Health

That made all the sense in the world!!! At 51 I’ve dabbled in CrossFit, but made excuses of why I don’t join a box, full time. But, I think that’s going to change now!

Comment URL copied!