CrossFit | 211009
Saturday

211009

Workout of the Day

47

Three 5-minute rounds of:

200-m dumbbell farmers carry
Then as many reps as possible of:
    10 deficit push-ups (hands on DBs)
    10 dumbbell squats
Rest 2 minutes between rounds.

♀ 25-lb. dumbbells ♂ 35-lb. dumbbells

Post number of reps completed each round to comments.


Scaling:
Similar to 210227, reduce the dumbbell load so you can move with limited rest on both the carries and squats. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.

Intermediate Option:
Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
    10 deficit push-ups (hands on DBs)
    10 dumbbell squats
Rest 2 minutes between rounds.

♀ 25-lb. dumbbells ♂ 15-lb. dumbbells

Beginner Option:
Three 3-minute rounds of:
100-m dumbbell farmers carry
Then as many reps as possible of:
    10 assisted push-ups
    10 dumbbell squats
Rest 2 minutes between rounds.

♀ 15-lb. dumbbells ♂ 10-lb. dumbbells

Comments on 211009

51 Comments

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Brett Eckles
October 21st, 2021 at 4:59 pm
Commented on: 211009

50 reps, 44 reps, 40 reps Rx+


used 45lb dumbbells for everything as thats all I have


M/28/6’1”/200lbs

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James Tucker
October 19th, 2021 at 11:06 pm
Commented on: 211009

Round 1: 120

Round 2: 100

Round 3: 110

Total: 330 reps Rx


This was my kind of workout for sure. Love that grunt work


M/31/145lbs/5'7"

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Morgan Greene
October 19th, 2021 at 11:49 am
Commented on: 211009

90-90-80

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Leonel Manzilla
October 19th, 2021 at 12:18 am
Commented on: 211009

Did db deadlifts by accident


35 LB DB


6 ROUNDS + 18

5 ROUNDS + 8

5 ROUNDS +17

-


Did some extra rounds after wod

(edited)
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Ruiqin Huang
October 18th, 2021 at 7:31 am
Commented on: 211009

RX 45/20/20 REPS

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Matt Jones
October 16th, 2021 at 8:20 pm
Commented on: 211009

3+3 reps

3+4 reps

3+6 reps


9+13 reps = 193 reps

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Ralph Keeley
October 16th, 2021 at 1:38 am
Commented on: 211009

M/35/6'/175#


78/63/50 Rx


Deo gratias

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Tassio De Souza
October 14th, 2021 at 10:08 pm
Commented on: 211009

10 Rounds.

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Jeffrey Howard
October 13th, 2021 at 11:07 pm
Commented on: 211009

M/25/5'8"/155lb

CrossFit AFK


10+2 - Rx (4+1 - 3 - 3+1) Way less fun than 210227 was. Tried mixing up the ways I held the dumbbells on the squats at the shoulder. Usually I always hold a front rack but this was shoulder-y as heck and needed the *rest.

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Damien Leroux
October 13th, 2021 at 7:55 pm
Commented on: 211009

Rx :

2rd’s + 5 squats

2 rd’s + 5 squats

2 rd’s + 8 squats

https://youtu.be/JmraB4XRVYw

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Dan Morris
October 13th, 2021 at 1:39 pm
Commented on: 211009

As RX’d:


40 reps per round


42 / 6’0 / 190

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Chris Meldrum
October 12th, 2021 at 1:45 pm
Commented on: 211009

As rx'd, 66 / 70 / 77 reps (not counting the FC).


Did this with my oldest (17 yo), who used 15# DBs. He was fast on the farmers carries, but I caught him on the work. Probably could have pushed a bit harder in the early rounds - too much rest during transitions. Unbroken squats; first set of push-ups each round unbroken, then had to break.


48m/5'10"/180

(edited)
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James Gentile
October 12th, 2021 at 1:58 am
Commented on: 211009

completed 10/10 am, 10 minutes after Cameron.


Subbed 25 lb plates for DB's push-ups completed on flat plates.


83-79-74


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Coastie Nick
October 11th, 2021 at 6:25 pm
Commented on: 211009

Rx’d: 80, 70, 62. Ouch.

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Albert Kombe
October 11th, 2021 at 5:59 pm
Commented on: 211009

62, 50, 56 with Push-ups & 25lb DBs.

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John Clarke
October 11th, 2021 at 1:59 pm
Commented on: 211009

70, 80, 80


30lb DBs

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Michael Newton
October 10th, 2021 at 7:51 pm
Commented on: 211009

R1) 3+3 (63)

R2) 2+9 (49)

R3) 2+5 (45)


25# DBs. That was humbling

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Federico Rossi Mori
October 10th, 2021 at 5:18 pm
Commented on: Workout Tips

on my affiliate everyone did approx 60 to 90 reps every rounds.

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Michael O'Keeffe
October 10th, 2021 at 5:07 pm
Commented on: 211009

Done! No idea what my rounds and rep counts were. Great workout

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Myles Lance
October 10th, 2021 at 4:07 pm
Commented on: 211009

61

44

45

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Alexander Glueckler
October 10th, 2021 at 3:31 pm
Commented on: 211009

M/37/5'8"/195#


1.) 3Rds

2.) 3Rds + 6

3.) 3Rds +4

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Christopher Parker
October 10th, 2021 at 3:20 pm
Commented on: 211009

65/57/57 RX


M/38/5’9/195#

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Nicole Deaver
October 10th, 2021 at 11:43 am
Commented on: 211009

80/72/69 Rx

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Randy Crooker
October 9th, 2021 at 11:42 pm
Commented on: 211009

Rx:

68/58/44

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Antonio Alves
October 9th, 2021 at 9:52 pm
Commented on: 211009

Almost RX'd (DBs were 2x 14,5 kg, a little under 35 pounds)

--

Three 5-minute rounds of:

200-m dumbbell farmers carry

Then as many reps as possible of:

    10 deficit push-ups (hands on DBs)

    10 dumbbell squats

2 minutes rest between rounds

SCORE: Round 1 > 20 + 20 Round 20 > 20 + 20 Round 3 > 20 + 20 = 120 reps

--

Carries were done shuttle run style in 10m segments, but without the actual running. Took me too much time...

Still, fun WOD! Consistent flow throughout. Thanks!

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John Evans
October 9th, 2021 at 8:44 pm
Commented on: 211009

54/5’10”/170lbs

RX’d

60/60/60 (barely)

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Joe Conradi
October 9th, 2021 at 5:53 pm
Commented on: 211009

2x30#DBs:


111, 118, 120

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Charlie Pokorny
October 9th, 2021 at 5:30 pm
Commented on: 211009

96 - 90 - 85 reps Rx'd

Jogged the carries which took me ~1:25

Fun!

m/53/5'11"/196#

(edited)
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Az Native
October 9th, 2021 at 5:23 pm
Commented on: 211009

As rxd, jog/walked the carries.

made it thru 3 rounds on round 1&2, 2 rounds +10+3 on last round. Total reps:

90 push-up

83 squat.

Finished last round of squats at an extra 23 seconds. Great wod, kicked my booty.

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Sam K
October 9th, 2021 at 4:41 pm
Commented on: 211009

Carries took just over 2min each round w/o rest, not sure if distance was right...


Rx

3 rounds x4 full sets each= 240 reps


M/30s/225lb

(edited)
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Jim Rix
October 9th, 2021 at 4:39 pm
Commented on: 211009

Scaled to 25# KBs

72-77-74 reps

Good one!


58/5’8”/153

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Nate Gordon
October 9th, 2021 at 4:35 pm
Commented on: 211009

76/64/72

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Charles Meyers
October 9th, 2021 at 3:49 pm
Commented on: 211009

Three 5-minute rounds of:

200-m dumbbell farmers carry

Then as many reps as possible of:

    10 deficit push-ups (hands on DBs)

    10 dumbbell squats

Rest 2 minutes between rounds.

♂ 35-lb. 

2rds+14

2-rds+5

2-rds+4

always need to edit my post …WiFi drops out in workout area.

(edited)
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Mark Yates
October 9th, 2021 at 3:47 pm
Commented on: 211009

35# db, farmer's carry, 4 lengths of gym back and forth.

Reps 90, 80, 80 = total 250.


m/51/184#

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Stacey Thompkins
October 9th, 2021 at 3:38 pm
Commented on: 211009

M/46/6'2"/175#


Scaled to 25# DB's the rest as rx'd

64/63/63

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Braxton Glass
October 9th, 2021 at 3:33 pm
Commented on: 211009

M/58yo/5’5”/150lbs


15lb dumbells


3x5min

200m

10/10/10 + abt 5 push ups each

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Michael Arko
October 9th, 2021 at 3:32 pm
Commented on: 211009

26lbs dbs

34-30-35

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Michael Arko
October 9th, 2021 at 3:50 pm

That’s not right!! I did 3+ rounds so

64-60-65

!!!!

this one fries my brain too

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Jonathan Elmore
October 9th, 2021 at 1:47 pm
Commented on: 211009

80

80

80

Felt the burn

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Kevin Miller
October 9th, 2021 at 1:45 pm
Commented on: 211009

M/48/5’7”/180

25# db

46

30

33

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Sam Meixell
October 9th, 2021 at 1:36 pm
Commented on: 211009

Three 5-minute rounds of:

200-m dumbbell farmers carry, 25# DBs

Then as many reps as possible of:

    10 push-ups (hands on DBs)

    10 dumbbell squats, 25# DBs

60-60-60

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Troy Bruun
October 9th, 2021 at 1:35 pm
Commented on: 211009

35lb KB’s


82/65/60 reps

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Steve Day
October 9th, 2021 at 12:29 pm
Commented on: 211009

80 reps

90 reps

91 reps

261 rep total

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Jonathan Elmore
October 9th, 2021 at 1:48 pm

Nice Job

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QiHui Xing
October 9th, 2021 at 3:15 am
Commented on: 211009

RX:

3R+10,

3R+13,

3R+6.

https://youtu.be/50hXH2S8hHo

(edited)
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Parker Bondi
October 9th, 2021 at 2:33 am
Commented on: Workout Tips

Hey Everyone! Should we walk or run the farmers carry?

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Steve Day
October 9th, 2021 at 12:32 pm

Whatever you can do. I do a “fast walk” . Took about 1:20 each round

(edited)
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Skip Chase
October 9th, 2021 at 1:17 am
Commented on: Health Tip: Must-Haves for Great Sleep

Good information. Thanks!

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Steven Thunander
October 9th, 2021 at 12:56 am
Commented on: 211009

Globo scale: as rxed for most. If a track or 200m length is not available measure out a 30ft or 15ft length and carry the dumbbells shuttle run style (30 ft-16 lengths/8 trips, 15 feet 28 lengths/14 trips). If that is not feasible accumulate a 2 minute dumbbell hold, then AMRAP the pushups and squats for the remaining time. Afterwards hit 3x200m sprints once the wod is over.


Busy gym: follow what's above. The holds and sprints post wod may be the best option. Otherwise the equipmentless sub may be an option especially if dumbbell availability may be a problem.


Equipmentless/bodyweight sub: find an object (backpack, bag, duffelbag, paint cans, ect) and carry it for the 200m run and squats. Sub hand release pushups. If no object is available, Run 400m then in remaining time AMRAP 10 Hand release pushups and 10 jump squats.

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Chris Sinagoga
October 9th, 2021 at 12:42 am
Commented on: 211009

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Using rest to help with stamina more than endurance (ie. might not feel like a usual miserable you'd expect after a rest). Carrying, pushing, squatting, odd object, and extra ROM are also themes.


MAIN DECISION

Keep the reps/distance and add time for each round, or keep the time and decrease distance/reps?


TECHNIQUE SCALE

Rub 200m run for walk, regular push-ups for dumbbell ones.


CONSISTENCY SCALE

As is, make a round 8 minutes instead of 5.


INTENSITY SCALE

Sub med-ball run for farmers walk, cut reps so everything can be unbroken.


INJURY SCALE

Upper-body - same format, 400m run, one-arm push press, squats (20 instead of 10)

Lower-body - same format, just do knees to elbows and push-ups


MY STUFF

Played around with a few different formats, including team workout one. Used 16k kettlebells for everything, also a 45-lb. plate carry for a round and a 20-lb. med ball run for 2 rounds as the end. Got a good idea for the team workout tomorrow.


GENERAL FEAR LEVEL: 5

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Chris Meldrum
October 12th, 2021 at 1:35 pm

gotta be more than 5 - "fear prescribed rest". i give this a 7

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