CrossFit | 211021
Thursday

211021

Workout of the Day

58

For time:

1,000-m row
25 box jumps, 30-in. box
1,000-m row
50 box jumps, 24-in. box
1,000-m row
75 box jumps, 20-in. box

Post time to comments.


Scaling:
Deconditioned athletes should reduce the overall volume of this workout to finish the work in 20 minutes or less.

Intermediate Option:
For time:
1,000-m row
20 box jumps, 30-in. box
1,000-m row
40 box jumps, 24-in. box
1,000-m row
60 box jumps, 20-in. box

Beginner Option:
For time:
500-m row
10 box jumps, 16-in. box
500-m row
20 box jumps, 12-in. box
500-m row
30 box jumps, 6-in. box

Comments on 211021

60 Comments

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Jeff Chalfant
November 11th, 2021 at 9:15 pm
Commented on: 211021

20:52 as rx’d. Mostly rebounding at 24 and 20”. Took a Short break at 14 reps on the 30”

and broke every 10 on 24”. Started with 7’s on 20” but increased to 9-16 rep sets after 21 reps... A little asthma on round 2. Rows at almost exactly 3:57 each and I remembered to bias the arms more than usual on round 2-helpful on a workout like this. Sideache afterward. Maybe should’ve done this one fasted for a better time.


180/42/176cm

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Brett Eckles
November 6th, 2021 at 1:03 pm
Commented on: 211021

Intermediate version 23:32


M/28/6’1”/200lbs

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Mario Cruz
November 6th, 2021 at 12:02 am
Commented on: 211021

Rx

19:54

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James Tucker
November 2nd, 2021 at 10:30 pm
Commented on: 211021

Subbed the row for 800m run, Rx box jumps


20:49


M/31/145#/5'7"

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Leonel Manzilla
October 31st, 2021 at 4:17 am
Commented on: 211021

No meters on my cheap rower so


3min row

25, 30''

3min

50,24''

3min

75,20''

15:50 46.6 cal


After WOD

11min row 100.6 cal total

65more box jumps 30'' (15 20 30)

in less than planisphere by justice (17:00min)

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Christian Palomino
October 30th, 2021 at 2:00 pm
Commented on: 211021

Rx 26:30 parece más fácil de lo que realmente es... pero esta muy divertido

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Ralph Keeley
October 26th, 2021 at 9:53 pm
Commented on: 211021

M/35/6'/175#


22:06 Rx

(row pace: 1:58/1:58/2:03 per 500m; all step-down box jumps)


Deo gratias

(edited)
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James Gentile
October 26th, 2021 at 10:29 am
Commented on: 211021

Completed 10/24. My box is 36x24x20" so subbed with x15 36" box jumps for the x25 30". Subbed running for rowing.


19:47


All the rounds of box jumps were challenging. The 36" more mentally to focus and not miss the box!

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Christian Simpson
October 25th, 2021 at 2:22 pm
Commented on: 211021

Intermediate: 21:55 (6:08, 7:56, 7:51)

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Giuseppe Petrillo
October 25th, 2021 at 7:36 am
Commented on: 211021

21:28 rx'd

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Nathan Fronko
October 24th, 2021 at 11:52 pm
Commented on: 211021

19:57 rx

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Damien Leroux
October 24th, 2021 at 8:50 pm
Commented on: 211021

Rx : 21’54 focus : row new technique


https://youtu.be/AmqAb3pfMaU

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Jeffrey Howard
October 24th, 2021 at 3:54 pm
Commented on: 211021

M/25/5'8"/155lb

CrossFit AFK


19:37 - Rx


(This one was a good steady-state workout. held a few seconds faster than 2:00/500m pace on the row and carefully jumped on the box jumps. Legs are toast after the heavy day.)

(edited)
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Matt Jones
October 24th, 2021 at 12:34 am
Commented on: 211021

21:31 rx

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Lincoln Kerger
October 23rd, 2021 at 6:52 pm
Commented on: 211021

3rds

3:30 or 1.5mi (whichever happened first) on a spin bike

20-40 assisted squats.


Didn't keep time but it didn't strain my back either.

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Alexander Glueckler
October 23rd, 2021 at 5:47 pm
Commented on: 211021

M / 37 / 5'8" / 190


Goal:

PACED EFFORT before my 211022 WOD. Row @75% (2:15/500m pace). Step Down on Box


Performed Rx'd:

21:54

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Nicole Deaver
October 23rd, 2021 at 11:52 am
Commented on: 211021

25:02

Subbed 5mins bike for row

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Chris Meldrum
October 22nd, 2021 at 6:27 pm
Commented on: 211021

As rx'd, 21:32.


Stepped down from both 30" and 24". Rebound jumps from the 20". Rows were around 1:50 / 1:53 / 1:56 pace. Awful, awful workout. Super gassed by the end. And of course I took a nasty hit to the shin on one of the 30" jumps.


48m/5'10"/180

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Jared Williams
October 22nd, 2021 at 3:31 pm
Commented on: 211021

I had a tough time with this one

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Jared Williams
October 22nd, 2021 at 3:10 pm
Commented on: 211021

This one was great

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Carol Marks
October 22nd, 2021 at 2:55 pm
Commented on: 211021

F/54/GarageGym


29:50 time

used 12” box, cause damn.

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Ruiqin Huang
October 22nd, 2021 at 5:09 am
Commented on: 211021

TC 18 mins

Rx -60 reps

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Michael Arko
October 22nd, 2021 at 2:10 am
Commented on: 211021

Subbed 800m elliptical for rowing

27:33


Ellip sucked almost 6 min/rd. Can’t move very fast on that.

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Phill Kiddoo
October 22nd, 2021 at 1:37 am
Commented on: 211021

23:53 rxd

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Chris Meldrum
October 22nd, 2021 at 6:27 pm

Welcome back!

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Chris Long
October 22nd, 2021 at 12:43 am
Commented on: 211021

21:34 RX

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Fabian Delaflor
October 21st, 2021 at 10:17 pm
Commented on: 211021

23:05

800 m run

20 box jumps 27"

800 m run

40 box jumps 24"

800 m run

60 box jumps 18"

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Antonio Alves
October 21st, 2021 at 10:09 pm
Commented on: 211021

Modified: DB SDLHP w/ 2x 9,5 kg DB instead of rowing. Box jumps replaced by Steve's suggestions: broad jumps, squat jumps, but curb jumps instead of tuck jumps (after 20 km of biking during the day, including 10 km just before WOD, legs had had enough).

--

For time:

100 DB SDLHP

25 broad jumps

100 DB SDLHP

50 squat jumps touching target 1 foot over reach

100 DB SDLHP

75 curb jumps

SCORE: 26'05''

--

After a really long and exhausting day, I was kind of dreading this one, but felt great in the end, as usual.

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YooSik Kim
October 21st, 2021 at 8:55 pm
Commented on: 211021

10Rounds for time of

5 strict pull-ups

5 DB’s thrusters 22.5kg

-12:02

(edited)
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Brian Louchis
October 21st, 2021 at 8:45 pm
Commented on: 211021

5:00 bike, box jumps Rx

25:04

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Coastie Nick
October 21st, 2021 at 8:37 pm
Commented on: 211021

Rx’d: 24:19

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Thomas Aug
October 21st, 2021 at 8:31 pm
Commented on: 211021

900M run, 25 box jumps (approx. 20"), 1000M row, 50 box jumps, 900M row.

At that point, I was over 27 minutes and smoked. Guess I'm more deconditioned than I thought. ( - :

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Albert Kombe
October 21st, 2021 at 8:25 pm
Commented on: 211021

2 rounds Rx in 20min cap

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Jonathan Elmore
October 21st, 2021 at 8:19 pm
Commented on: 211021

22:31

All step-ups Rx height

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Charlie Pokorny
October 21st, 2021 at 8:14 pm
Commented on: 211021

22:39 Rx'd

m/53/5'11"/194#

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Steve Day
October 21st, 2021 at 7:52 pm
Commented on: 211021

21:14

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Sam K
October 21st, 2021 at 7:29 pm
Commented on: 211021

Rx (20" box jumps achieved from stacked plates to 24" box)


19:50


M/30s/230lbs

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Tyler Crissinger
October 21st, 2021 at 7:29 pm
Commented on: 211021

23:32 RX

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Christopher Voght
October 21st, 2021 at 7:09 pm
Commented on: 211021

For time:

1,000-m row

25 box jumps, 30-in. box

1,000-m row

50 box jumps, 24-in. box

1,000-m row

75 box jumps, 20-in. box


22:29

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Christopher Robertson
October 21st, 2021 at 7:06 pm
Commented on: 211021

55, 5'11", 210

1000 @ 2.11 avg and 25 30"

1000 @ 2.16 avg and 50 24"

1000 @ 2.16 avg and 75 (step ups) 20"..33.18.

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Joe Conradi
October 21st, 2021 at 6:31 pm
Commented on: 211021

Sub/scale:


1 2x20#DBs SDHP per 10m row


alternating step ups/box jump at Rx heights/reps


16:51

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John Clarke
October 21st, 2021 at 4:18 pm
Commented on: 211021

23:56, rx

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Jim Rix
October 21st, 2021 at 4:01 pm
Commented on: 211021

1000m rows

20 box jumps (step downs), 24”

40 jumps, 24”

60 jumps, 20”

25:37


Suspects, a good article in Sports Illustrated today on aging, it’s affects, and attempting to stay young, strong, and active. I dare say CF is helping a bunch of us ward off Father Time and Mother Nature.


59/5’8”/154

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Braxton Glass
October 21st, 2021 at 3:23 pm
Commented on: Workout Tips

M/58yo/5’5”/148 lbs


1000m (2:27 500 pace)

20” box 25 (step down)

1000m (2:23 pace)

10”box 50 (step down)

1000m (2:25 pace)

6” box 75 (hop down)


23:19 min? (Cleared clock before recording time)

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Charles Meyers
October 21st, 2021 at 1:36 pm
Commented on: 211021

For time:17:10

750-m row

10 box jumps, 20”-in. box

750-row

20-box jumps, 18”-in. box

750-m row

30-box jumps, 12”-in. box

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Randy Crooker
October 21st, 2021 at 12:28 pm
Commented on: 211021

Sub 800m run for rows.

Box jumps as Rx

21:05

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QiHui Xing
October 21st, 2021 at 12:27 pm
Commented on: 211021
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Christopher Parker
October 21st, 2021 at 11:36 am
Commented on: Workout Tips

20:59 RX

M/38/5’9”/195#

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Matthew Moran
October 21st, 2021 at 11:33 am
Commented on: 211021

21:00rx

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Troy Bruun
October 21st, 2021 at 11:09 am
Commented on: 211021

Intermediate

18:46


1000m Row: 3:50.7/3:53.4/3:54.2

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Mike Andridge
October 21st, 2021 at 10:15 am
Commented on: 211021

Scaled to

800m rows

25 step ups @ 24"

50 step ups @ 24"

75 step ups @ 20"

26:15

m/51/175

I swear I'm getting shorter, 'cause these step ups

are getting more challenging:)

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Jim Rix
October 21st, 2021 at 4:05 pm

Thankfully, my basement ceiling height bailed me out of the 30” box jumps. 5 years ago I did 30” to a truck tailgate in my barn. Now, 30” looks very imposing!

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Stacey Thompkins
October 21st, 2021 at 9:39 am
Commented on: 211021

M/47/6'2"/175#


Rx'd

24:53

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Robert Paterson
October 21st, 2021 at 6:53 am
Commented on: 211021

As rx'd

19:07

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Steven Thunander
October 21st, 2021 at 3:18 am
Commented on: 211021

Globo scale: If you do not have a "Games box" available (20/24/30), see if you can stack plates up to create the box heights. Failing that if you have to use a lower box up the reps. Also, you can sub bench jump overs, or broad jumps, high jumps and tuck jumps if nothing is available to jump on or over. Rowing subs are 800m run, 50 calories assault or echo bike, or 2000m bike erg.


Busy gym: 3000m row (or sub), then the box jumps (or sub).


Bodyweight/ equipmentless sub: 800m run, 25 broad jumps 5/6 feet, 800m run, 50 squat jumps touching something 1 foot over reach, 800m run, 75 tuck jumps.

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Jim Rix
October 21st, 2021 at 4:03 pm

Excellent BW sub.

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Chris Sinagoga
October 21st, 2021 at 2:16 am
Commented on: 211021

Champions Club Scaling Notes


RANT

Here's a way to look at the workouts that might help you decide how to scale. Workouts are in three categories of duration: long, medium, and short. Same with weight: heavy, medium, light. This workout's combination, for example, I would call medium(ish) duration and light weight. Now look at the 10 general skills:

  • Stamina
  • Endurance
  • Flexibility
  • Strength
  • Power
  • Speed
  • Coordination
  • Accuracy
  • Agility
  • Balance

If you were do do this workout as rx'd and it would not be medium and light (eg. the box jumps are really high (heavy) and the total time would be 30ish minutes), then look to those 10 general skills to see what you limiting factor is that would cause your result. Do you not have the rhythm on touch-and-go box jumps? Do you start running on your heels after you make your turn? Then coordination is probably the limiting factor. Do you lose your breath on the run? Endurance is the limiting factor. Do your legs feel like noodles on round 2? Stamina is the limiting factor. So you just scale your workout to cater to whichever of the 10 general skills you're lacking with respect to that workout. Technique Scale (listed below) has to do with the Neurological categories - coordination, accuracy, agility, balance, - and Consistency Scale has to do with the Organic categories - Stamina, Endurance, Flexibility, Strength - and the Intensity Scale usually has to do with the Combo categories - Power and Speed.


WORKOUT THEMES

Just a Workout with a particular emphasis challenging jumping with stamina. Light and Medium.


MAIN DECISION

Do this as Just a Workout or emphasize one particular movement to practice?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

Row 500 meters

35 box jumps (low height, like a 45-lb. plate or something)


CONSISTENCY SCALE

2 rounds for time of:

Row 1500 meters

75 box jumps


INTENSITY SCALE

As is, rest as needed after each set of box jumps, sprint the row.


INJURY SCALE

Lower-body - pick two lightweight movements you can do in high numbers and set an AMRAP in 15 minutes


MY STUFF

18:42. Run 1k instead of row. 50 and 75 were unbroken. Haven't done 30-in touch-and-go in a while.


GENERAL FEAR LEVEL: 7

(edited)
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Jim Rix
October 21st, 2021 at 4:02 pm

30” touch and go box jumps…impressive.

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Chris Sinagoga
October 22nd, 2021 at 12:50 am

Thanks Jim. I should note that I don't usually get full hip extension off the box. Mel and I have some good discussions on that. Still glad I was able to rebound well.

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Chris Meldrum
October 22nd, 2021 at 4:05 pm

Lol!

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