CrossFit | 211006
Wednesday

211006

Workout of the Day

39

Front squat 10-5-3-1-1-1-3-5-10 reps

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Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Comments on 211006

43 Comments

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Mario Cruz
October 22nd, 2021 at 1:26 am
Commented on: 211006

10/115

5/165

3/185

1’s/ 205-215-235 (F)

3/185

5/165

10/115 Lbs

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Brett Eckles
October 18th, 2021 at 11:55 am
Commented on: 211006

145-165-195-225-255-275-235-215-185


M/28/6’1”/200lbs

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Ruiqin Huang
October 18th, 2021 at 7:28 am
Commented on: 211006

160-185-215-240-245-255-220-190-165#

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Kevin Miller
October 16th, 2021 at 4:11 pm
Commented on: 211006

M/5’7”/48/180

10-95#

5-125#

3-150#

1-185#

1-205#

1-215#

3-190#

5-165#

10-135#

Last two sets were almost max.

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James Tucker
October 15th, 2021 at 10:42 pm
Commented on: 211006

10, 165lbs

5, 205

3, 225

1, 255

1,275

1, 285(fail)

3, 235

5, 215

10, 185


M/31/145lbs/5'7"

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Leonel Manzilla
October 15th, 2021 at 8:55 pm
Commented on: 211006

Harder than I thought

At least I got the heaviest num on the comments


275 X11 did 1 more by accident

305 X5

325 X3

335x1x1x1

305 x3

305 X5

(275 X4)

225 x10


Male RX 23y 175cm 84kg


https://www.instagram.com/reel/CVG1OK6lcoz/?utm_medium=copy_link

(edited)
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Ralph Keeley
October 14th, 2021 at 2:28 am
Commented on: 211006

M/35/6'/175#


175/225/255/275/295(f)/285/260/235/185


Deo gratias

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Mike Scott
October 13th, 2021 at 2:31 pm
Commented on: 211006

95, 135, 185(x2), 195, 205, skipped last single b/c slight twinge in back, 155, 135, 95

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Damien Leroux
October 12th, 2021 at 10:10 pm
Commented on: 211006

10/ 72KG v

5/ 82KG v

3/ 92KG v

1/ 98KG v

1/ 101kg v

1/ 103kg v

3/ 94.5kg v

5/ 84.5kg v

10/ 74.5kg v


https://youtu.be/xMLkQdv36G8

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Charles Allen
October 11th, 2021 at 10:32 pm
Commented on: Introducing CrossFit Precision Care

Nevermind... I though it was a referral network for crossfitting physicians. Instead, you want CF coaches (already health coaches) to pay you to be health coaches so that you can nickel and dime the shit out of our members with lots of biohacking stuff.


So this is a CF / Wild Health partnership?


12-month commitment? This is why it won't work with insurance.


What happened to Fitness in 100 Words?


From one frying pan to another. I would love to hear Glassman's thoughts on this just for the entertainment factor.


To everyone that thought Glassman was just in it for the money... Nothing ever really changes.


Well - it's bittersweet to no longer own a CF affiliate / gym anymore.

(edited)
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Morgan Greene
October 11th, 2021 at 8:41 pm
Commented on: 211006

135-185-205-235-255-285-255-225-185

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Jeffrey Howard
October 10th, 2021 at 9:37 pm
Commented on: 211006

M/25/5'8"/155lb

CrossFit AFK


220lb-235lb-250lb-290lb(was supposed to be 280 but a 10lb was left on one side by accident)-295lb-305lb(PR, finally broke into the 300s for front squat)-265lb-250lb-235lb(9/10 reps, almost failed on rep 9 and racked it because it was going down otherwise).


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Albert Kombe
October 9th, 2021 at 5:32 pm
Commented on: 211006

135lbs, 155lbs, 185lbs, 205lbs, 225lbs, 245lbs, 195lbs, 165lbs, 145lbs

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Dan Morris
October 9th, 2021 at 1:58 pm
Commented on: 211006

135-155-175-195-215-235-175-155-135


42 / 6’0 / 195

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James Gentile
October 8th, 2021 at 3:36 pm
Commented on: 211006

Completed 10/8 a.m.


X10-115

X5-135

x3-165

×1-185, 205, 215

X3-185

X5-155

X10-135

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Tassio De Souza
October 8th, 2021 at 9:30 am
Commented on: Workout Tips

55- 65 - 75 - 85 - 95 - 105 - 75 - 65 - 55 kg

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QiHui Xing
October 8th, 2021 at 7:00 am
Commented on: 211006

100-105-110-115-120-125-115-110-102kg.

https://youtu.be/yjWYIdIwPUY


EVENT 1 (64次)

0:00-3:00

3MIN MAX REP TTB


3:00-4:00(1MIN REST)


EVENT 2 (7分53秒)

4: 00-UNTIL COMPLETED

2000M ROW FOR TIME

https://youtu.be/0FYqW7mvHAg

(edited)
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Antonio Alves
October 7th, 2021 at 10:41 pm
Commented on: 211006

Modified

--

10 AMRAP sets of DB front squats w/ 2x 14,5 kg DB

2'30'' rest between sets

SCORE: 10 / 12 / 13 / 12 / 10 / 10 / 10 / 8 / 9 / 9 = 109 reps

--

Just glad I did this one after a really long day ...

20 km bike ride: 10 in the morning, another 10 late in the day , just before WOD

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Nicole Deaver
October 7th, 2021 at 12:41 pm
Commented on: 211006

65-75-85-90-95-95-85-75-65

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Sam Meixell
October 7th, 2021 at 12:37 pm
Commented on: 211006

135-155-175-185-195-205-165-145-95

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Michal Tokarski
October 7th, 2021 at 6:27 am
Commented on: 211006

In kgs:

10 x 60,

5 x 75,

3 x 90.

1 x 105,

1 x 120,

0 x 135,

3 x 100,

5 x 100,

10 x 100.

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Brian Louchis
October 7th, 2021 at 4:33 am
Commented on: 211006

95-135-165-185-195-205-185-165-135

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Randy Crooker
October 7th, 2021 at 3:48 am
Commented on: 211006

115-155-170-185-195-200-185-165-135

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Charles Allen
October 7th, 2021 at 2:35 am
Commented on: Introducing CrossFit Precision Care

This is fantastic! I hope this takes off everywhere. However... CrossFit - please start publishing meals again. Don't just publish them on the At Home media, make a big deal about it. After all, nutrition is the foundation of the methodology right? Those meals exemplified the elegance and efficacy of a prescribed workout. Bring them back! I've sent at least 3 emails over the past 6-8 months inquiring about what happened to Meals. Nothing but a - we will send this to the appropriate department, and you will get feedback from them....

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Steve Day
October 6th, 2021 at 11:10 pm
Commented on: 211006

20 min SLIPS


Front Squat

135, 155, 185

205, 215, 225

185, 155, 135 lbs

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Michael Newton
October 6th, 2021 at 11:07 pm
Commented on: 211006

No rack, and my toe was bothersome in triple extension. So I did the following and made my life easier


10-5-3-1-1-1-3-5-10

goblet squats with a 53 but…

3s down tempo for the 10s

5s down tempo for the 5s

10s down tempo for the 3s

15s down tempo for the 1s

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Michael Hembree
October 6th, 2021 at 10:55 pm
Commented on: 211006

45-65-75-95-105-115-75-65-45

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Christian Simpson
October 6th, 2021 at 10:25 pm
Commented on: 211006

Wu 95#/105

10-135, 5-155, 3-185, 1-205/225/240, 3-205, 5-185, 10-145

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Charlie Pokorny
October 6th, 2021 at 10:19 pm
Commented on: 211006

205-225-245 / 265 275 285 / 255-235-205

m/53/5'11"/197#

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Talon Sprouse
October 6th, 2021 at 9:28 pm
Commented on: 211006

95 x 10

135 x 5

155 x 3

185 x 1

215 x 1

235 x 1

155 x 3

135 x 5

95 x 10

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Coastie Nick
October 6th, 2021 at 9:11 pm
Commented on: 211006

135-165-205-225-245-250-210-175-145


150711: 115-135-165-190-205-(missed a set)-175-135-115

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Lance Gloyer
October 6th, 2021 at 5:34 pm
Commented on: 211006

165 185 205 235 245 255 225 205 185

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Jim Rix
October 6th, 2021 at 3:39 pm
Commented on: 211006

145

165

175

185-195

175

165

145#

The rounds of 10 were the hardest for me, as my wrists are screaming bloody murder after about 6-7 reps. 195 rep was a little shallow.


150711: same, except I hit 200 in the 3rd single.


58/5’8”/153

(edited)
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Braxton Glass
October 6th, 2021 at 3:13 pm
Commented on: 211006

m/58/5’5”/148lbs


0-45-75-95-95-95-75-45-0

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Michael Arko
October 6th, 2021 at 12:57 pm
Commented on: 211006

lbs: 125-150-165-180-190-195*-180-165-145

*Tried for 200 but when I racked the bar, it felt too heavy and I did not attempt it.

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Steven Thunander
October 6th, 2021 at 12:43 pm
Commented on: 211006

Globo scale: most gyms should have a barbell and squat rack. Set up the pins or safeties and get to work if you have iron plates. Unlike back squats, do not use a Smith Machine as a sub as it's too awkward. If dumbbells are only available let's work up to some heavy sets. If you max out the dumbbells do AMRAP sets.


Busy gym: hog a rack and get it done. Perhaps do the sets on the 2 minutes, or let others work in between your sets (last resort)


Bodyweight/ equipmentless sub: do some sort of squatting today. Pistol squats, jump squats, air squats, lunges, ect. Pick one and do 6x max unbroken sets after a good warmup. Rest as needed between sets.

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Alex Pettingell
October 6th, 2021 at 12:38 pm
Commented on: 211006

135-155-165-175-185-195-175-155-135 lbs.

(edited)
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Jose Gonzalez
October 6th, 2021 at 11:31 am
Commented on: 211006

65-85-95-115-135-155-135-115-95

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Jeffery Powell
October 6th, 2021 at 11:22 am
Commented on: 211006

115, 125, 145, 175, 185, 195, 155, 150, 135.

(edited)
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Antonio Ramos
October 6th, 2021 at 9:59 am
Commented on: Workout Tips

65-95-95-115-115-135-115-95-65

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Stacey Thompkins
October 6th, 2021 at 9:41 am
Commented on: 211006

M/46/6'2"/175#


First lifting session since C19 wasn't planning on going crazy and the weights weren't going to allow it anyway lol everything felt heavy

115/135/155/170/185/195/165/150/135

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Chris Sinagoga
October 6th, 2021 at 12:50 am
Commented on: 211006

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Squatting with an upright torso, heavy weight, extra demand on the midline. Also high output followed by rest, stamina plays a factor.


MAIN DECISION

Go for a rep-max on any of the sets, try to game a true pyramid, or just do heavy front squats in some capacity?


TECHNIQUE SCALE

All sets of 10


CONSISTENCY SCALE

Pyramid game - 10s, 5s, and 3s the same weight, first and last 1s the same, middle 1 heaviest.


INTENSITY SCALE

Do a short sprint/burpee set before each squat set.


INJURY SCALE

Upper-body - back squat, or do short sprint followed by one-arm dumbbell front squat

Lower-body - 10 rounds of: 30-sec L-sit, 12 push-ups, rest 1-minute between rounds


MY STUFF

165, 185, 205, 225, 235, then back down the same


GENERAL FEAR LEVEL: 7

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Charles Meyers
October 6th, 2021 at 12:09 am
Commented on: 211006

Front squat 10-5-3-1-1-1-3-5-10 reps

95-135-145-150-192.5-227.5-155-142.5-107.5

(edited)
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