CrossFit | 211029
Friday

211029

Workout of the Day

41

For time:

4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating

♀ 35-lb. DB ♂ 50-lb. DB

Post time to comments.


Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.

Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating

♀ 25-lb. DB ♂ 35-lb. DB

Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating

♀ 10-lb. DB ♂ 15 lb.-DB

The Single-Leg Squat

3

The single-leg squat is a challenging body-weight movement requiring a combination of balance, coordination, strength, and flexibility. This highly athletic version of the basic squat is worth the investment of time and energy required to develop it.

WatchThe Single-Leg Squat

Comments on 211029

45 Comments

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Brett Eckles
November 19th, 2021 at 11:33 pm
Commented on: 211029

13:27 Intermediate


M/28/6’1”/200lbs

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Jeff Chalfant
November 19th, 2021 at 11:09 pm
Commented on: 211029

19:35 as rx’d as possible (12’ legless from butt off floor, pistols to 12” stack of pads. Muscle snatches switched midair. Took lots of breaks throughout. Had exposure to cat hair and dust yesterday so I was up multiple times last night with asthma...I think I will feel it for a while-as evident by how I felt doing this workout.


180/42/176cm

(edited)
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Pedro Ber
November 18th, 2021 at 10:46 pm
Commented on: 211029

24:40 RXD

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Mario Cruz
November 16th, 2021 at 12:23 am
Commented on: 211029

Rx


18:57

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James Tucker
November 12th, 2021 at 10:23 pm
Commented on: 211029

No rope, Subbed for ×2 single arm pull ups. Rx the other movements


8:48


M/31/145#/5'7"

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Jeffrey Howard
November 11th, 2021 at 4:45 pm
Commented on: 211029

M/26/5'8"/155lb

CrossFit AFK


15:19 - Sc (8-6-4-2 8ft legless ropeclimbs from seated.)

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Leonel Manzilla
November 9th, 2021 at 6:25 pm
Commented on: 211029

No rope so


Did bicep curls and tricep extension with 50lb pulley and 50lb dumbbell, some weighted pistols


2rounds til failure bicep n tricep 10 -11 reps each

40 pistols

40 snatches

1round b n t

30

30

1round b n t

20

20

1round bnt

10

10

28:20


Before wod, squat and arms therapy

Bicep n tricep warmup

After overhead therapy

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Damien Leroux
November 6th, 2021 at 9:02 pm
Commented on: 211029
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Ralph Keeley
November 5th, 2021 at 4:08 am
Commented on: 211029

M/35/6'/175#


16:46; subbed 1x legless rope climb from seated to 10'


Deo gratias

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Troy Bruun
October 31st, 2021 at 10:53 pm
Commented on: 211029

211029 Completed Today

11:04


20 Chin-ups

40 Alt. Foot on Achilles Heel SQT

40 Alt. DB Single Arm SN (35lbs)

15

30

30

10

20

20

5

10

10

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Courtney Guthrie
October 31st, 2021 at 6:16 pm
Commented on: 211029

14:57 s

20-15-10-5 commando pullups

alt single leg squats to a 20” box (25# plate under feet)

20# DB


F/25/5’5/140

CrossFit AFK

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James Gentile
October 30th, 2021 at 8:15 pm
Commented on: 211029

Monster mash. No rope, subbed x5 L-sit/strict pull-ups for each climb. Pistols to 14.5" plate stack. 24 kg KB snatch, x30, x20, x14, x10 reps for those only, other reps as RXd.


14:07.


Decided to scale down the reps on the snatches after having to take 2 breaks in the first round to get to x30, adjusted the rest from there. The pull-up sub started as L-sit, ended as strict.

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Antonio Alves
October 30th, 2021 at 12:13 pm
Commented on: 211029

Modified:

5 jumping pull-ups & 5 hanging knee raises for each rope climb.

15kg DB snatches, alternating every 5 reps

Squats to to 50-cm bench

--

For time:

4x (5 jumping pull-ups + 5 hanging knee raises) / 40 dumbbell snatches / 40 single-leg squats, alternating

3x (5 jumping pull-ups + 5 hanging knee raises) / 30 dumbbell snatches / 30 single-leg squats, alternating

2x (5 jumping pull-ups + 5 hanging knee raises) / 20 dumbbell snatches / 20 single-leg squats, alternating

5 jumping pull-ups + 5 hanging knee raises / 10 dumbbell snatches / 10 single-leg squats, alternating

-

SCORE: 26' 04''

--

Changed the order of squats and snatches by mistake, making the latter a bit more difficult (grip).

5 km recovery run in the morning

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Mike Munsee
October 30th, 2021 at 12:19 am
Commented on: 211029

M 51/195/6’

scaled to regular rope climbs and Cossack squats. 17:26.

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Michael Newton
October 29th, 2021 at 11:32 pm
Commented on: 211029

Partner version, not timed. I’m already sore from this


25-20-15-10 strict pullups

60-45-30-15 reps

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YooSik Kim
October 29th, 2021 at 11:31 pm
Commented on: 211029

For time:

40 single-leg squats, alternating

40 dumbbell snatches, alternating

30 single-leg squats, alternating

30 dumbbell snatches, alternating

20 single-leg squats, alternating

20 dumbbell snatches, alternating

10 single-leg squats, alternating

10 dumbbell snatches, alternating

DB 22.5kg

-11:36

https://youtu.be/vx3j-P3MRqw

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Phil Lora
October 29th, 2021 at 11:23 pm
Commented on: 211029

12:05


Masters Men 50-54


Scaled:

12 CTB

30 air squats

30 alt. 1-arm db snatch (35#)

9CTB

20

20

6CTB

10

10

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Fabian Delaflor
October 29th, 2021 at 9:35 pm
Commented on: 211029

18:18

20 towel pull ups

30 single leg squats to 15" box

30 db snatch alternating #35


15 towel pull ups

20 single leg squats to 15" box

20 db snatch alternating #35


10 towel pull ups

10 single leg squats to 15" box

10 db snatch alternating #35


5 towel pull ups

5 single leg squats to 15" box

5 db snatch alternating #35

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Brian Louchis
October 29th, 2021 at 8:51 pm
Commented on: 211029

19:05

3 unbroken L-sit pull-ups for each legless rope climb

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Jared Williams
October 29th, 2021 at 7:47 pm
Commented on: 211029

This was great!

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Thomas Aug
October 29th, 2021 at 7:46 pm
Commented on: 211029

Scaled to

7 slow weight assisted pull-ups per rope climb (anything else is too painful)

pistols to 18”bench

40lb dumbbell left arm snatches, right arm split b/w squat cleans and power cleans

about 42 minutes. Things are not conveniently located at the gym I was at, but even if they had been, I’m sure I still would have been well over 30 minutes.

(edited)
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Joe Conradi
October 29th, 2021 at 7:11 pm
Commented on: 211029

Subs:

5 towel pull-ups per 1 rope climb

single leg squats to 20” bench

45#DB power snatches


14:16

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Steve Day
October 29th, 2021 at 7:09 pm
Commented on: 211029

scaled:

strict pull-ups: 20/15/10/5

pistols (alternating): 40/30/20/10

dumbbell snatches, alternating 45lb KB: 40/30/20/10


16:04


I have to set up my rope outside and it was pouring rain today so I went with pull-ups

(edited)
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Charlie Pokorny
October 29th, 2021 at 6:39 pm
Commented on: 211029

15:50 Rx'd

Hard push - DB-snatch = weak point

m/53/5'11"/192#

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Dave DeCoste
October 29th, 2021 at 5:39 pm
Commented on: 211029

14:17

Subbed 5,4,3,2 legless rope climbs to 11 ft. ceiling. All else Rx.

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Sam K
October 29th, 2021 at 5:01 pm
Commented on: 211029

Swapped for laying to standing on ropes with a pull up at top, same rep scheme. Everything else was Rx... probably should have done more on the rope 🤔


12:00


M/30s/225lbs

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Coastie Nick
October 29th, 2021 at 4:50 pm
Commented on: 211029

Rx’d: 21:48

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Az Native
October 29th, 2021 at 4:44 pm
Commented on: 211029

18:18, 40lb DB.

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Jim Rix
October 29th, 2021 at 4:08 pm
Commented on: 211029

Subbed to 4 rounds, each for time, 2 min btwn rounds

15 DB Snatches, left arm, 35#

15 DB Snatches, right arm

15 squats, both DBs


2:23, 2:14, 2:13, 2:07

I think I got this one from Mike Andridge a few years ago.


59/5’8”/154

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Ruiqin Huang
October 29th, 2021 at 4:01 pm
Commented on: 211029

CAP INTERMEDIATE

14:54

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Charles Meyers
October 29th, 2021 at 2:23 pm
Commented on: 211029

Beginner Option:

For time:

3 rope climbs, lying to standing

30 squats, alternating

30 dumbbell snatches, alternating

2 rope climbs, lying to standing

20 squats, alternating

20 dumbbell snatches, alternating

1 rope climb, lying to standing

10 squats, alternating

10 dumbbell snatches, alternating

1 rope climb, lying to standing

5 squats, alternating

5 dumbbell snatches, alternating

laying to standing rope climb

40 lbs snatches

alternating single leg squats to 18” box

13:10

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Braxton Glass
October 29th, 2021 at 2:20 pm
Commented on: 211029

58 yo m 5’5” 148lbs


6 rope climbs, lying to standing

30 14” Chair Pistols alt

30 kb snatches 15/15

4 rope climbs, lying to standing

20 chair Pistols alt

20 kb snatches 10/10

2 rope climb, lying to standing

10 Chair Pistols alt

10 Kb snatches 5/5


16kg kb

9:46

(edited)
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Michael Arko
October 29th, 2021 at 1:18 pm
Commented on: 211029

Subbed 7 L-pull-ups per 1 rope climb (= 28-21-14-7)

36lbs dumbbell

19:57


Goal <20; hoping <18. Slowed down a lot on Rd.3-4. Maybe I started too fast.

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Michael Arko
October 29th, 2021 at 1:20 pm

Also - all snatches were full-range from floor, back to floor, then switch. No hang.

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Michael Arko
October 29th, 2021 at 1:22 pm

I forgot 1 m t!! Pistols from standing, down to sit on 13" box.

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Matthew Moran
October 29th, 2021 at 12:55 pm
Commented on: 211029

15:30, intermediate with. 50-lb db

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Randy Crooker
October 29th, 2021 at 12:42 pm
Commented on: 211029

Sub/scale:

Intermediate rep scheme w/5 towel pull-ups per rope climb, pistols to 12.5” target and 40lb DB.

11:15

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Mike Andridge
October 29th, 2021 at 9:55 am
Commented on: 211029

Scaled to

20 knee bent pull ups holding gi sleeves

40 step up to 20" box

40 alt db snatch 40# db

15/30/30

10/20/20

5/10/10

23:54

m/51/170

Go Green! :)

So looking forward to the Rogue Invitational!

(edited)
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Steven Thunander
October 29th, 2021 at 9:52 am
Commented on: 211029

Globo scale: for rope climbs, sub 5 towel pullups per rope climb. If you can't hang a towel sub either 5 one handed pullups with the other hand gripping the wrist, 5 L sit strict pullups, or 10 strict chin ups per rope climb. Pistols sub some sort of one leg squat variation.


Busy gym: Do all reps of the pullup variation first, then the Pistols(or scale/sub) and dumbbell snatches as Rxed.


Bodyweight/equipmentless sub: hang a towel from something sturdy for the towel pullups, or use one of the other subs. For snatches sub 1 "reverse burpee" for every 2 snatches, withoutthehandstand at the end.

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QiHui Xing
October 29th, 2021 at 3:55 am
Commented on: 211029
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Chris Sinagoga
October 29th, 2021 at 2:18 am
Commented on: 211029

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Medium weight and medium duration. Squatting and jumping with unilateral loading, pulling with more emphasis on strength then skill, also stamina playing a factor but not enough to decrease intensity


MAIN DECISION

Practice day or game day?


TECHNIQUE SCALE

Turn off the timer, as close to prescribed as possible


CONSISTENCY SCALE

As listed, just do all the dumbbell snatches/pistols on one side before moving to the other side, not alternating. Sub strict pull-ups for rope climbs if needed.


INTENSITY SCALE

Sub rope climb with legs and lunges.


INJURY SCALE

Upper-body - 50-40-30-20-10 lunges and dumbbell snatch

Lower-body - 20 minutes practice of: legless rope climb, pistol


MY STUFF

For quality, I almost got a pistol on my left side!


GENERAL FEAR LEVEL: 5

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Matthieu Dubreucq
October 29th, 2021 at 12:08 am
Commented on: Workout Tips

Great workout 13:10

39m185lbs

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Craig Glendenning
May 25th, 2019 at 6:20 am
Commented on: The Single-Leg Squat

Michele, you rock! You were our flowmaster when I got my L1 back in Monrovia - So grateful to you, Mike and Mo.

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Eric O'Connor
May 19th, 2019 at 2:08 am
Commented on: The Single-Leg Squat

Well done Michele! Great demo

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Bryan Rosen
May 19th, 2019 at 3:06 am

Pistol queen!

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