CrossFit | 211106
Saturday

211106

Workout of the Day

42

Complete as many rounds in 12 minutes as you can of:

5 front squats
10 chest-to-bar pull-ups
20 double-unders

♀ 125 lb. ♂ 185 lb.

Post rounds completed to comments.
Compare to 100609.


Scaling:
Reduce the load on the front squat and modify the pull-up so that you can complete the earlier rounds unbroken.

Intermediate Option:
Complete as many rounds in 12 minutes as you can of:
5 front squats
7 chest-to-bar pull-ups
20 double-unders

♀ 105 lb. ♂ 165 lb.

Beginner Option:
Complete as many rounds in 12 minutes as you can of:
5 front squats
10 jumping pull-ups
20 single-unders

♀ 55 lb. ♂ 75 lb.

Comments on 211106

44 Comments

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Jeff Chalfant
November 27th, 2021 at 8:22 pm
Commented on: 211106

Rx+ (strict chest to bar pull-ups)

5 rounds+8 reps (missed a couple chest to bar attempts at the end).


Not typically the kind of workout I do fasted but ran out of time for breakfast this morning...Last meal 11 hours ago. Moved slow and steady from the get go out of respect for the load but went unbroken on FS. No belt today but used lifting shoes. Could see getting over 6 rounds with some food in me...


180#/42%/176cm

(edited)
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Mario Cruz
November 24th, 2021 at 1:20 am
Commented on: 211106

Rx


5 rounds + 7 Reps

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Leonel Manzilla
November 18th, 2021 at 2:45 am
Commented on: 211106

Male RX 175cm 84kg


7 rounds + 5


185lb FS


After

finished the round and did 1 more with 12 fs


4 rounds

Chest press 115 (between 12 and 18 reps)

(edited)
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Dan Morris
November 14th, 2021 at 2:56 pm
Commented on: 211106

Scaled to 165lbs 1st set then 135lbs after. 2x singles per DU


5 rounds + squats


42 / 6’0 / 190

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Jeffrey Howard
November 11th, 2021 at 4:53 pm
Commented on: 211106

M/26/5'8"/155lb

CrossFit AFK


8+3 - Rx (Did a round every 90-seconds, which ramped up well at the end.)

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Ralph Keeley
November 11th, 2021 at 1:06 am
Commented on: 211106

M/35/6'/175#


6+9 Rx


Deo gratias

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Damien Leroux
November 10th, 2021 at 11:35 pm
Commented on: 211106
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Thomas Aug
November 9th, 2021 at 7:47 pm
Commented on: 211106

Can't get my arm in position to do front squats, so did feet together with bar high on shoulders -

195lbs x 5

Bar pulls from the ground x10

dumbbell jump overs x 20

4 rounds + 20

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Christian Simpson
November 9th, 2021 at 1:26 am
Commented on: 211106

Sc to small kip PU, otherwise Rx...4 rounds even. Had 12s left.

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Coastie Nick
November 8th, 2021 at 8:32 pm
Commented on: 211106

Rx’d: 6 rds + 2 reps

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Kris Sienkiewicz
November 8th, 2021 at 2:59 pm
Commented on: 211106

Rx 8 rounds +4 front squats

M/44 /80kg

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Brian Louchis
November 8th, 2021 at 4:54 am
Commented on: 211106

7+8

Intermediate Option

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Mike Scott
November 8th, 2021 at 12:43 am
Commented on: 211106

5 rds exactly - scaled to 135# FS, 7 CTB pull-ups & 20 DU

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Antoine Vial
November 7th, 2021 at 6:57 pm
Commented on: 211106

3 rnd+ 1

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Nate Gordon
November 7th, 2021 at 6:04 pm
Commented on: 211106

5+22 reps

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Ruiqin Huang
November 7th, 2021 at 9:13 am
Commented on: 211106

RX 5rds

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QiHui Xing
November 7th, 2021 at 8:39 am
Commented on: 211106
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Troy Bruun
November 7th, 2021 at 12:34 am
Commented on: 211106

7rds+15


5 FSQT (125lbs) from the ground

10 Kipping Pull-up

20 DU’s

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James Gentile
November 7th, 2021 at 12:20 am
Commented on: 211106

Intermediate. Barbell from the ground.


5 rounds + 1 FS.


The front squats got very spicy by the 2nd round. Didnt break any sets except for DU's. The thought of cleaning that thing again was enough to keep it in the hands!

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Sam K
November 7th, 2021 at 12:01 am
Commented on: 211106

5 Front Squats, 185 lbs

10 Chest-to-bar Pull-ups

20 Double Unders 30-60 sec of practice


Seriously off today, could do much more when fresh


5 rounds even

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Antonio Alves
November 6th, 2021 at 11:02 pm
Commented on: 211106

Modified / scaled, using 12,5 kg DBs

--

Complete as many rounds in 12 minutes as you can of:

5 DB front squats

10 DB bent-over rows

20 double tap jumps

SCORE: 9 rounds

--

Completed 2 more rounds and called it. Still sluggish from past week

Light weights, but good form and deep squats.

5 km recovery run in the early morning

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Charlie Pokorny
November 6th, 2021 at 8:27 pm
Commented on: 211106

6 rounds Rx'd

m/53/5'11"/193#

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Wojciech Maciejewski
November 6th, 2021 at 7:31 pm
Commented on: 211106

RX - 5 Rounds


37 y.o.

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Steve Day
November 6th, 2021 at 7:29 pm
Commented on: 211106

Intermediate

6 rounds

front squats from floor

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Jeffery Powell
November 6th, 2021 at 3:54 pm
Commented on: 211106

Beginner option. 6 rounds +5 front squats and 6 jumping pullups

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Joe Conradi
November 6th, 2021 at 3:53 pm
Commented on: 211106

Scaled to rounds of:

5 2x70#DBs front squat

10 strict pull-ups

20 DUs


6rds + 2

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Danny Bostwick
November 6th, 2021 at 3:33 pm
Commented on: 211106

scaled to 155 and regular pull ups. Ended up with 7 rounds even. Probably could have done it RX but man I just didn’t have that gear this morning.

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Danny Bostwick
November 6th, 2021 at 3:35 pm

Also, took the bar from the rack. Garage is packed full of shit for a kitchen remodel right now.

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Erik Dresner
November 6th, 2021 at 3:20 pm
Commented on: 211106

5 FS 155#

10 strict pull ups

20 DUs


5+1


DUs sloppy as ever

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Grant Shymske
November 6th, 2021 at 3:16 pm
Commented on: Nutrition: Support Exercise, Not Body Fat

Thanks for keeping the methodology alive Training Department, hoping against hope you can be the last bastion of objective reason in exercise ‘science’ and nutrition.

(edited)
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Charles Meyers
November 6th, 2021 at 2:41 pm
Commented on: 211106

Complete as many rounds in 12 minutes as you can of:

5 front squats from ground 115 lbs

7 pull-ups green band

20 double-unders rx

7+1

(edited)
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Braxton Glass
November 6th, 2021 at 2:33 pm
Commented on: 211106

58yo m 5’5” 150 lbs


Intermediate Option:

Complete as many rounds in 12 minutes as you can of:

5 front squats

7 chest-to-bar pull-ups (kip)

20 double-unders

95lbs


7 circuits

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Michael Arko
November 6th, 2021 at 2:29 pm
Commented on: 211106

Hotel gym (with a real pull-up station!)


5 dumbbell front squats (2x 50lb)

10 pull-ups to shoulder height

20 jump squats


5 rounds + 5 fs + 5 pu

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John Clarke
November 6th, 2021 at 2:25 pm
Commented on: 211106

7 rounds + 7 reps*


105lbs FS


* rope broke in the 5th. Subbed 20 tuck jumps from there.

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Jonathan Elmore
November 6th, 2021 at 1:23 pm
Commented on: 211106

6 rounds

95x8 front squat

8 ring ups

40 singles

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Randy Crooker
November 6th, 2021 at 1:07 pm
Commented on: 211106

Scaled

125# FS

7 C2B pull-ups

20 tuck jumps


7 rounds + 2 FS

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Matthew Moran
November 6th, 2021 at 12:59 pm
Commented on: 211106

7 rounds plus 2 reps

7 c2b pull-ups

5 burpees

5 front squats at 165-lb

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Fabian Delaflor
November 6th, 2021 at 12:56 pm
Commented on: 211106

amrap in 12':

5 front squats #95

10 kipping pull ups

20 double unders: I did 20-30 seconds of DU practice, but i sucked, eneded up doing the last 2 rounds as SU about 30 seconds each

5rds + 8 pull ups

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Stacey Thompkins
November 6th, 2021 at 9:41 am
Commented on: 211106

M/47/6'2"/175#


Scaled to 135# the rest as rx'd

6 rounds even

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Steven Thunander
November 6th, 2021 at 3:11 am
Commented on: 211106

Globo scale: For the front squats clean from the ground if possible, and scale if necessary if you can't clean this weight. Chest to bar pullups can be subbed with strict pullups if the bar can't be kipped on. For double unders, tuck jumps or jump Double taps can be subbed. Dumbbells sub 70/50lbs, or men sub 10 front squats at 50lb dumbbells if subbing for Rxed weight barbell. If you do not have a pullup bar sub heavy dumbbells rows for the pullups.


Busy gym: If your rack doesn't have a pullup bar or space to do double unders near it, we may look to do the dumbbell subs, and work chest to bar pullups and barbell front squats pre wod as a strength/skill session. If the rack or station does have a pullup bar let's do the tuck jump sub and then spend time post wod working double unders.


Bodyweight/equipmentless sub: sub 10 high jumping squats or 4 pistol squats per round of front squats and tuck jumps or jump Double taps for double unders. Strict pullups are OK if you are using a door gym today.

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Chris Sinagoga
November 6th, 2021 at 2:18 am
Commented on: 211106

Champions Club Scaling Notes


RANT

Only Built 4 Cuban Linx is better than 36 Chambers. Fight me.


WORKOUT THEMES

Heavy weight and... medium duration? Maybe short duration? Squatting with an upright torso, pulling with skill and more ROM than usual, jumping with elasticity and accuracy.


MAIN DECISION

Keep the integrity of the movements or keep the integrity of the stimulus?


TECHNIQUE SCALE

As close to rx as you can, do 10 rounds and ditch the timer


CONSISTENCY SCALE

Unbroken on everything or the set doesn't count. Scale if needed.


INTENSITY SCALE

Pick two of the movements and do the 12 minutes. Practice the third in the warmup.


INJURY SCALE

Upper-body - AMRAP in 12 minutes of: 10 one-arm front squat, 20 double-unders

Lower-body - AMRAP in 12 minutes of: 10 pull-ups, 30-sec L-sit


MY STUFF

9 rounds in 12:36. Scaled to 95 lbs. on fs and rope pulls (basically ring rows) for c2b pull-ups


GENERAL FEAR LEVEL: 7

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Steve Day
November 6th, 2021 at 6:37 pm

Do I need to question everything you say now Chris?


Cuban Linx is a great album but 36 Chambers is near perfection. Never heard another complete rap album come close.

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Chris Sinagoga
November 7th, 2021 at 4:01 am

36 Chambers is number 16 on my all-time list. Cuban Linx is number 14.


As far as impact, innovation, coolness, and the Method Man skit... 36 Chambers has the nod. As far as just a pure rap album, Cuban Linx is just front-to-back better.

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Estefhania Cecilia Escudero
November 6th, 2021 at 12:45 am
Commented on: Nutrition: Support Exercise, Not Body Fat

La solución simple y elegante.

Calidad y cantidad <3

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