CrossFit | 211014
Thursday

211014

Workout of the Day

32

Chelsea
Every minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you've finished the workout before, this time add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute — and see if you can go the full 30 minutes.

Post results to comments.
Compare to 180816.


Scaling:
For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.

Beginner Option:
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
9 squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.

Comments on 211014

33 Comments

Comment thread URL copied!
Kerry Hosken
October 21st, 2021 at 3:44 pm
Commented on: 211014

That was a lot harder than it looked. Made it through all 30, though!

Comment URL copied!
Anton Gross
October 21st, 2021 at 2:58 am
Commented on: 211014

M/ 47/ 138 lbs/ 5’-6”

I have done this before and wanted to try it as a more challenge so I tried it as 6-11-16 rounds for all 30. It’s basically 10% more work, simple 3 extra reps per round but in the end that’s an extra 90 reps. I definitely felt a difference and liked the extra challenge.

I would hit each round hard and fast to maximize rest.Pretty mush :30 seconds work and :30 seconds rest. But done early ans I had tons to do and pack for a business trip and get family fed, run dog, etc. but it was a great workout.

I did stretch a bit pre and post as well.

Lots of reps, 990 in all and glad that was my third in a row so I was happy to have the next day off.

I may try it as a challenge to do 7/12/17 next time but that is a lot. It’s easier to go hard for 20 minutes but 30 is a lot longer.

fun good workout.

Comment URL copied!
Ralph Keeley
October 20th, 2021 at 3:53 am
Commented on: 211014

M/35/6'/175#


Rx through 26 rounds; seven squats short of 27

29 rounds completed in 30 minutes


Deo gratias

Comment URL copied!
Jeffrey Howard
October 17th, 2021 at 1:21 pm
Commented on: 211014

M/25/5'8"/155lb

CrossFit AFK


Complete - Sc (held 6-11-16 for first 10 rounds then had to drop to 5-10-15 for the last 20 rounds. The push-ups were absolutely my limiter in this workout. Towards the end I was doing sets of 2-3 with some spirts of 5 to get through them in time. The first 5 rounds after switching to lower rep scheme were brutal to get back into a continuous pace.)

Comment URL copied!
Damien Leroux
October 15th, 2021 at 8:57 pm
Commented on: 211014
Comment URL copied!
Coastie Nick
October 15th, 2021 at 7:47 pm
Commented on: 211014

Rx’d+ (6-11-16 rep scheme):

Completed all 30 rds

Fastest set completed in 29 seconds (rounds 11 and 30)

Slowest set completed in 34 seconds (rounds 1 and 28)

PR


Compare to 180816: Rx’d, all 30 rds completed 

Fastest set completed in 29 seconds 

Slowest set completed in 35 seconds

Comment URL copied!
Michael Newton
October 15th, 2021 at 7:10 pm
Commented on: 211014

I made it through 7 rounds, and then felt so sluggish, that I just moved until the 20min mark. No idea on rounds. My gymnastics need work


5 DB Bent over rows with 30s

10 pushups

15 air squats

Comment URL copied!
Az Native
October 15th, 2021 at 5:39 pm
Commented on: 211014

Made it thru round 12 on the minutes. Total 18+5 at 20 min, 23 rounds at 27:40 then had to stop, almost met pukie.

Comment URL copied!
Dan Morris
October 15th, 2021 at 1:39 pm
Commented on: 211014

As RX’d:


28


Kept pace thru 1st 20 then slipped.


42 / 6’0 / 190

Comment URL copied!
Nicole Deaver
October 15th, 2021 at 1:18 pm
Commented on: 211014

26 Rds (some pull-ups were jumping)


Compare to: 30 Rds Rx

Comment URL copied!
Carol Marks
October 14th, 2021 at 11:20 pm
Commented on: 211014

F/54/GarageGym


28:00 minutes


5 jumping pull-ups

10 knee pushups

15 air squats


= 14 rounds


Did a couple rounds, rested a minute.

Did a couple rounds, rested a minute.

Comment URL copied!
Antonio Alves
October 14th, 2021 at 11:04 pm
Commented on: 211014

Modified:

--

Chelsea: Every minute on the minute for 30 minutes perform:

5 inverted rows

10 knee push-ups

15 squats

SCORE: 22 rounds. 1-13 EMOM (barely...)

--

DOMS from last 2 WODs caught up with me like a ton of bricks today, so this was slow, but steady and actually fun.

Did 4 rounds as warm-up + 4 rounds for good measure after = 30 solid rounds.

5 km run in the early morning.

(edited)
Comment URL copied!
QiHui Xing
October 14th, 2021 at 10:09 pm
Commented on: 211014

1-20:rx

21-28:knee push-up

29-30:rx

https://youtu.be/bneyLpF8dVc

(edited)
Comment URL copied!
Michael Arko
October 14th, 2021 at 8:21 pm
Commented on: 211014

Volume scared me so I did pull-ups with a toe-hop.


completed all rounds


no round was longer than 33s - probably should have done more real pull-ups

Comment URL copied!
Mark Yates
October 14th, 2021 at 7:42 pm
Commented on: 211014

That was really tough. 30 minutes. Rx except I had to use assist on pullups. The rounds were about 40-45 seconds each with 10-15 seconds rest.

Comment URL copied!
Brian Louchis
October 14th, 2021 at 7:28 pm
Commented on: 211014

Scaled to 5-9-13 for 20 rounds

Comment URL copied!
Joe Conradi
October 14th, 2021 at 6:40 pm
Commented on: 211014

non-Kipping pull-ups


29:33

Comment URL copied!
Charlie Pokorny
October 14th, 2021 at 5:18 pm
Commented on: 211014

Completed Rx'd +1 - 6-11-16 reps

Those last 10 minutes are tough!

This was my 3rd WOD about seven years ago - part of how I fell into Crossfit.

m/53/5'11"/196#

(edited)
Comment URL copied!
Chris Sinagoga
October 14th, 2021 at 11:57 pm

That is insane Charlie! Great work my man!

Comment URL copied!
Charlie Pokorny
October 15th, 2021 at 4:07 am

Thank you Chris!

Comment URL copied!
Manchild Manchild
October 14th, 2021 at 5:17 pm
Commented on: 211014

7 2/3 rounds


(PR: 11 2/3 rounds + 11 squats)

Comment URL copied!
Steve Day
October 14th, 2021 at 5:13 pm
Commented on: 211014

11 rounds strict pull-ups

19 rounds kipping pull-ups

Comment URL copied!
Jonathan Elmore
October 14th, 2021 at 3:39 pm
Commented on: 211014

UGLY! Rx’d but UGLY!

Never fails something that looks easy is always the worst. Loved it!

Comment URL copied!
Braxton Glass
October 14th, 2021 at 3:30 pm
Commented on: 211014

M/58yo/5’5”/148lbs


5 jumping pu’s

10 knee push ips

15 below parallel air squats


15 min as prescribed

8 circuits in last 15 min

Comment URL copied!
Stacey Thompkins
October 14th, 2021 at 1:35 pm
Commented on: 211014

M/46/6'2"/175#


Rx'd

24 rds + 5 + 2...the two workouts that have destroyed me since C19 have been girls

Comment URL copied!
Alexander Glueckler
October 14th, 2021 at 12:51 pm
Commented on: 211014

Will feel that tomorrow. Haven't done it in about 7 years. Held ~40s rounds. Last two were 45s (trying to catch breath a bit more on the squats).


Moved to pushups on knees after round 15 (shoulder).


M / 35 / 5'7" / 195

Comment URL copied!
Randy Crooker
October 14th, 2021 at 12:46 pm
Commented on: 211014

22 rounds + 5 + 5

Comment URL copied!
Charles Meyers
October 14th, 2021 at 12:38 pm
Commented on: 211014

Chelsea

Every minute on the minute for 30 minutes perform:

5 pull-ups jumping

10 push-ups

15 squats

30 rds 30 minutes

(edited)
Comment URL copied!
Matthew Moran
October 14th, 2021 at 12:03 pm
Commented on: 211014

Push-ups were lacking.

3 reps shy of 9 emom,

21+6 total rounds

(edited)
Comment URL copied!
James Gentile
October 14th, 2021 at 11:36 am
Commented on: 211014

30 rounds in 30 minutes with 24 seconds to spare. Each round was somewhere between 36-42s. Nice workout!

Comment URL copied!
Steven Thunander
October 14th, 2021 at 3:53 am
Commented on: 211014

Globo scale: as rxed for 90% of you. Pretty simple. Hog a pullup station and go for 30 minutes. Sub strict pullups if the bar isn't conducive to kipping. Follow scales on the original post. No pullup bar? Do some sort of dumbbell or heavy band row variation, rows on a Smith machine, or lat pulldowns (last resort)


Busy gym: If for some reason you can't hog a pullup bar for 30 minutes, go ahead and do AMRAP pullups (150 max) within an 8 minute period. Then do 10 pushups and 15 squats EMOM 22 minutes.


Bodyweight/ equipmentless sub: self explanatory today. Chelsea is all Bodyweight! If for some reason no pullup bar is available do rows from a railing, or 3 towel pullups per round. Last resort is to sub 5 burpees for the pullups.

Comment URL copied!
Alfred Zambrano
October 14th, 2021 at 1:42 am
Commented on: Another Look at Squat Therapy

That was awesome! Gonna take those instructions and reboot my squad!

Comment URL copied!
Chris Sinagoga
October 14th, 2021 at 1:41 am
Commented on: 211014

Champions Club Scaling Notes


RANT

I've been a fan of ditching knees push-ups in favor of "snaking" - meaning lowering slow then collapsing to the ground, then extending your chest first then hips second to come up. Over time I've seen this progress to regular push-ups, and also preserves the loading order (shoulders before elbows) easier than using knees. One important part about snaking the push-up is to make sure you're in global extension (ie. one connected piece) and not broken in a few different parts. Keeping your knees off the ground and your butt squeezed is a great way to make sure that happens.


MAIN DECISION

Benchmark this thing or use it as practice?


WORKOUT THEMES

3rd of the original girls with all bodyweight stuff. A test for recovery mainly, and stamina with pulling with skill (core to extremity), pushing, and squatting.


TECHNIQUE SCALE

Cindy, allow snaking on push-ups. Kips or partial ROM kipping pull-up.


CONSISTENCY SCALE

Low-ball the number if in doubt but make pull-ups strict and push-ups strict as well. Don't bounce the squat.


INTENSITY SCALE

Do the first round as fast as you can. Stop the workout if any round after that is more than 3 seconds slower than that original round.


INJURY SCALE

Upper-body - 15 sit-ups, 20 squats, same format as above (maybe for 20 minutes... 600 squats might be a little much haha)

Lower-body - 5 pull-ups, 10 push-ups, 10 sit-ups, same format as above


MY STUFF

Scaled to 3 strict ring pull-ups, 6 push-ups, 12 squats (as low as possible). Finished through 30 minutes. Pretty rough, not horrible, and I got a lot out of it.


GENERAL FEAR LEVEL: 7

Comment URL copied!