CrossFit | 211010
Sunday

211010

Workout of the Day

33

Cameron
For time:

50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s"
50 sit-ups
5 rope climbs, 15 ft.

♀ 20-in. box, 14-lb. ball
♂ 24-in. box, 20-lb. ball

Post time to comments.
Compare to 170210.


Scaling:
Today we have a repeat Hero workout. This chipper is a mix of body weight movements and higher skilled, less common movements. Newer athletes should reduce the volume and choose modifications that ensure large sets with minimal rest.

Intermediate Option:
For time: 50 walking lunge steps
25 pull-ups
50 box jumps
50 double-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s"
50 sit-ups
4 rope climbs, 15 ft.

♀ 20-in. box, 10-lb. ball
♂ 24-in. box, 16-lb. ball

Beginner Option:
For time:
25 walking lunge steps
25 assisted pull-ups
25 box jumps
25 single-unders
25 back extensions
25 assisted push-ups
25 hanging knee raises
25 wall-ball
25 sit-ups
5 rope climbs, lying to standing

♀ 12-in. box, 6-lb. ball
♂ 16-in. box, 10-lb. ball

Scaling CrossFit Workouts

Safely scaling workouts for a wide range of athletes without sacrificing attention to non-scaled athletes — it’s an essential CrossFit coaching skill. Effective scaling at an affiliate demands an understanding of CrossFit programming theory, awareness of your athletes’ capabilities and limitations, and quick application of many possible scaling methods. It’s also important to understand why we scale CrossFit workouts: CrossFit workouts are scaled to preserve the intended stimuli despite athlete limitations such as experience, injury, illness or range of motion.

Read the articleScaling CrossFit Workouts

Comments on 211010

33 Comments

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Leonel Manzilla
October 19th, 2021 at 8:51 pm
Commented on: 211010

I don't have rope so

Rx stopped after 50 situps


20lb ball to 10ft, 24 inch box


26:26


Male Rx 23y 175cm 84kg

(edited)
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Tassio De Souza
October 14th, 2021 at 10:08 pm
Commented on: 211010

28 min. RX!

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Jeffrey Howard
October 14th, 2021 at 9:23 pm
Commented on: 211010

M/25/5'8"/155lb

CrossFit AFK


25:20 - Rx


For Cameron


(Got through the dips before the 15-minute mark. Really slowed down after that. Had to push to get the 2-fer-1's, legs are tired from the dumbbell squats, also haven't really done those since 2011-2012/ maybe once for fun since then, too.


Took a lot of breaks on back extensions and knee to elbow. Got through triple-unders with a 1-1 double-trile jump, over all took 4 sets to complete.)

(edited)
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Damien Leroux
October 13th, 2021 at 7:57 pm
Commented on: 211010

scaled : 28’22 (mistake exercice and no 25 triple under 4)


https://youtu.be/-BdJCNS36Oo

(edited)
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Dan Morris
October 13th, 2021 at 1:38 pm
Commented on: 211010

subbed single under and regular wall ball shots:


31:15


42 / 6’0 / 190

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Ruthie Lloyd
October 13th, 2021 at 3:44 am
Commented on: 211010

F/51/5'6"/145

Intermediate option with modifications:

-Ring dips on "tip toes" for some assist

-Only 15 KTE (scar tissue on hands at risk for tears)

-Regular wall ball shots 14# ball

-Rope climbs probably ~12'

34:38

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Antonio Alves
October 12th, 2021 at 11:16 pm
Commented on: 211010

Made this this one up today, October 12. On 211010 I did a relaxed 10 km run.

So today I modified this one thus:

..

Cameron.

For time:

50 walking lunge steps

25 inverted rows

50 bench jumps, about 50 cm

50 curb jumps

50 DB good mornings using 2x 9,5 kg DB

25 bench dips, feet elevated

50 hanging knee tucks

50 wall-ball 2 for 1, scaled as suggested in the workout tips*: 1 shot followed by a front squat. Also, misread number of reps and ended up doing 25 more than prescribed...🤦‍♂️

50 sit-ups

5 x (5 jumping pull-ups + 5 air squats)

SCORE: 35' 43''

--

Great WOD 🙏

* Great workout tips video👍 really useful and clear.

5 km run in the early morning

RIP

(edited)
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Coastie Nick
October 12th, 2021 at 8:30 pm
Commented on: 211010

Rest In Peace, Shipmate.


Scaled TUs to DUs, all else Rx’d: 22:46


Compare to 130326(Scaled to DUs and regular WB): 23:20

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James Gentile
October 12th, 2021 at 1:54 am
Commented on: 211010

Completed 10/10 a.m. Lots of subs.


50 DU's > 25 TU's

50 Good Mornings w/ barbell > 50 back extensions

25 bar dips w/ feet on box > 25 ring dips

5x5 L-sit pull-ups > x5 rope climbs


24:57


The 2 for 1's were no joke!

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Kris Sienkiewicz
October 11th, 2021 at 8:08 pm
Commented on: 211010

Rx 22:25

M/44 /80kg

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Az Native
October 11th, 2021 at 6:20 pm
Commented on: 211010

30:36, at work so modified:

good mornings for BE

Did 50 regular WB

25 pull-ups for ropes.

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Chris Long
October 11th, 2021 at 5:16 pm
Commented on: 211010

21 minutes RX

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Sam K
October 11th, 2021 at 2:44 pm
Commented on: 211010


Performed as:.

50 Walking Lunges

15 Chest-to-bar Pull-ups (due to injury)

50 Box Jumps, 24/20 in

2min Triple Under practice

50 Back Extensions

25 Ring Dips

20 Knees-to-elbow (due to injury)

25 Wall Ball 2-for-1, 20 lbs (ugly)

50 Ab mat Sit-Ups

4 laying to standing lift and pinch rope climbs with 2 rope assisted chin ups before landing on rope and rolling ankle


23:05

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Nicole Deaver
October 11th, 2021 at 10:36 am
Commented on: 211010

50 walking lunge steps

25 pull-ups

50 box jumps (20")

75 single unders

50 good mornings (45#)

25 ring dips

50 knees-to-elbows

25 wall-ball (10#)

50 sit-ups

5 rope climbs, lay to stand

24:34

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Chris Sinagoga
October 11th, 2021 at 1:25 am
Commented on: 211010

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

High technique demand from both movement complexity and fatigue, also jumping with medium weight and an upright torso, scaling an obstacle, overhead pushing, upper-body pushing and pulling with skill.


MAIN DECISION

Am I looking at the time format and thinking, "whoa boy this is a long time," or thinking, "hmmm, that's not a lot of time"?


TECHNIQUE SCALE

If you're thinking that's not a lot of time, then add more. Do 2-3 rounds of: 4-min clean and jerk practice, 4-minute muscle-up practice.


CONSISTENCY SCALE

Tabata clean and jerk, then Tabata strict pull-ups or strict dips (whichever is your limiting factor - usually it's pull-ups)


INTENSITY SCALE

Same format, pick either the clean or the jerk for the first one, and sub burpees for the second. Practice the other stuff in the warmup.


INJURY SCALE

Upper-body - sprint/one-arm dumbbell snatch, same time domain

Lower-body - Tabata dips and pull-ups, alternate exercises


MY STUFF

Did static holds at the muscle-up transition and active bottom of pistol


GENERAL FEAR LEVEL: 7

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Chris Sinagoga
October 11th, 2021 at 1:26 am

Whoops, wrong day

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Troy Bruun
October 10th, 2021 at 11:37 pm
Commented on: 211010

17:47


50 Walking Lunge

25 Pull-ups

50 BJ (24”)

50 DU’s

50 Back Ext

25 Ring Dips

50 Knee to Elbows

25 WB (2for1) 20lbs

50 Sit-ups

5 Rope Climb (~12’)

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Randy Crooker
October 10th, 2021 at 9:03 pm
Commented on: 211010

Cameron scaled:

50 walking lunges

25 pull-ups

50 box jumps 24”

25 tuck jumps

50 good mornings w/45lb bar on back

25 bar dips

50 knees-to-elbows

25 dumbbell thrusters+squat 15lb DBs

50 sit-ups

25 strict pull-ups


28:00

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YooSik Kim
October 10th, 2021 at 9:01 pm
Commented on: 211010

For time

10Rounds for time of

5 strict pull-ups

5 DB’s thrusters 22.5kg

-11:02

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Charlie Pokorny
October 10th, 2021 at 8:09 pm
Commented on: 211010

50 DU sub for TU - otherwise... 23:47

1 second PR over 170210 which was 23:48 (same scale)

with gratitude

m/53/5'11"/196#

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Steve Day
October 10th, 2021 at 6:08 pm
Commented on: 211010

I’ll spare you the details but in a hotel today and the fitness center is closed.


Tried following the rep scheme with whatever exercise seemed to fit. This did involve jumping on the furniture. I’m on the 2nd floor but I think I’m over meeting rooms.


about 20 min. Just didn’t want you all to think I took the day off.

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Joe Conradi
October 10th, 2021 at 4:03 pm
Commented on: 211010

50 walking lunge steps

25 strict pull-ups

50 box jumps

50 double-unders

50 back extensions

25 dips

50 knees-to-elbows

50 thrusters

50 sit-ups

25 strict pull-ups


(2x10#DBs thrusters)


20:03

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Braxton Glass
October 10th, 2021 at 3:48 pm
Commented on: 211010

m/58yo/5'5"/148


For time:

50 (SUB) Step-Ups 20"Box

25 (SUB) Jumping chest-to-bar pull-ups

50 box jumps 10" Box

25 (SUB) double-unders

50 back extensions

25 ring dips

50 (SUB) Hanging Knee Ups

50 (SUB) Wall Balls (10lb Ball)

50 sit-ups

5 (SUB) hang rope foot reposition - 3 Reps each set


40 Minutes

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Charles Meyers
October 10th, 2021 at 2:42 pm
Commented on: 211010

Intermediate Option:

For time: 50 walking lunge steps

25 pull-ups

50 box jumps

50 double-unders

50 back extensions

25 ring dips (green ban)

50 knees-to-elbows

25 wall-ball "2-fer-1s"(12 lbs)

50 sit-ups

4 rope climbs, 15’ I have 12’ rope came down and climbed 3’ 32:20

(edited)
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Michael Arko
October 10th, 2021 at 2:40 pm
Commented on: 211010

Subs:


50 DUs

25 assisted ring dips (1/4 squat to full)

25 dB thruster + front squat, 2x 16lb dbs

25 L pull-ups


28:59

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Jonathan Elmore
October 10th, 2021 at 2:04 pm
Commented on: 211010

Rip Cameron

scaled triples to double taps, box to 20in., 2fers 9ft wall balls with front squat with ball, 10 9ft. rope climb with battle rope

27:36

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QiHui Xing
October 10th, 2021 at 1:45 pm
Commented on: 211010
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Matthew Moran
October 10th, 2021 at 12:33 pm
Commented on: 211010

35:29

subbed 40-lb good mornings for back ext, squat + thruster for twofers, 50 dubs for trips

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Jim Rix
October 10th, 2021 at 5:57 am
Commented on: 211010

U.S Coast Guard Lt. Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on Feb. 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.


Don't understand why HQ no longer posts these short descriptions.

(edited)
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QiHui Xing
October 10th, 2021 at 10:02 pm

thanks

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Coastie Nick
October 12th, 2021 at 8:31 pm

Thank you, sir.

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Chris Sinagoga
October 10th, 2021 at 5:52 am
Commented on: 211010

Champions Club Scaling Notes


RANT

Nothing like college football! What a day!


MAIN DECISION

Is my technique good enough to have a high intensity doing 10 different movements?


WORKOUT THEMES

Give the routine a changeup; main themes are also specialty movements, midline stamina, and extra range of motion.


TECHNIQUE SCALE

As listed, turn off the timer.


CONSISTENCY SCALE

Pick three movements and do an AMRAP in 20


INTENSITY SCALE

Pick one of themidline movements (k2e, back extensions, situps) to go along with box jumps and do a short 8-minute AMRAP. Use the other movements as a warmup.


INJURY SCALE

See consistency scale


MY STUFF

For quality, didn't keep track of time.


GENERAL FEAR LEVEL: 6

(edited)
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Steven Thunander
October 10th, 2021 at 1:35 am
Commented on: 211010

Globo scale: looks like I have my work cut out for me. In most regular gyms long chippers with multiple elements can be difficult, if not impossible to do, especially if it is busy. So if you can, do this WOD during your globo's off peak hours, and sub movements as needed. Subs are: for rope climbs, do towel pull-ups, one hand pull-ups or L sit pull-ups, 5 reps equals 1 rope climb. Wall ball two for one's do 1 dumbbell thruster and 1 dumbbell front squat per rep, 15/20lb db. If a back extention, GHD or Roman chair is not available sub dumbbell good mornings, 15/20lb dbs. For ring dips sub weighted bar dips with dumbbell or 50 pushups onto the dumbbells. Chest to bar pullups: strict pull-ups (if you can't kip due to pull-up bar design). Box jumps sub bench jumps, jump overs, or broad jumps. Triple unders sub (no rope) jump triple taps or 50 jump double taps. Knees to elbow sub v-ups.


Busy gym: we have to reorder the movements to utilize the most in demand pieces of equipment first. I recommend doing the pull-ups, rope climbs sub and dips, then box jumps (or jump overs), then the dumbbells work (pushups if subbing for dips, good mornings (don't bother with the back extension or GHD today) , and finish up with the bodyweight movements. So it's going to look somewhat like this in a well equipped globo.

25 chest to bar pull-ups

25 weighted bar dips (if available or part of same apparatus)

25 l sit pullups

50 box jumps

50 good mornings

(50 pushups on dumbbells- sub for dips if dip machine unavailable at this point)

25 dumbbell thruster front squat complexes

50 v ups

50 walking lunges steps

25 triple unders (or scale/sub)

50 situps


Bodyweight/equipmentless sub: If you have a pullup bar in a park or your house today let's use it. Also grab a towel for the towel pullups. So here we go:

50 walking lunge steps

25 chest to bar pullups (or strict, if bar design unsuitable for kipping)

50 box/bench jumps or broad jumps

25 triple unders (or scale/sub)

50 "supermans"

38 bar dips or 50 hand release pushups

50 KTE or v-ups

25 "burpee into jump squat"

50 situps

25 towel pullups or l-sit pullups


"Supermans" lay on your stomach and lift your arms and legs off the ground at the same time. It's the opposite of a hollow rock.


"Burpee into jump squat" one rep is one complete burpee, then a jump squat with good form.

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