CrossFit | 211107
Sunday

211107

Workout of the Day

42

Complete as many rounds as possible in 15 minutes of:

Row 25 calories
25 GHD sit-ups
15 box jumps

♀ 24-in. box ♂ 30-in. box

Post rounds completed to comments.


Scaling:
Choose a box that is higher than the last time we did box jumps. Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
Row 25 calories
15 GHD sit-ups
15 box jumps

♀ 24-in. box ♂ 30-in. box

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
Row 20 calories
20 sit-ups
15 box jumps

♀ 14-in. box ♂ 20-in. box

Comments on 211107

44 Comments

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Mario Cruz
November 25th, 2021 at 4:44 am
Commented on: 211107

Rx


3 rounds + 30 Reps

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Brett Eckles
November 24th, 2021 at 4:29 pm
Commented on: 211107

2 rounds + GHD

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Manchild Manchild
November 22nd, 2021 at 5:46 pm
Commented on: 211107

subbed:


15 burpee pull-ups

15 dips

15 TJs


2 1/3 rounds

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Albert Kombe
November 18th, 2021 at 12:02 am
Commented on: 211107

3rds with Sit-ups

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Ralph Keeley
November 12th, 2021 at 3:32 am
Commented on: 211107

M/35/6'/175#


3+41 Rx


Deo gratias

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Jeffrey Howard
November 11th, 2021 at 4:54 pm
Commented on: 211107

M/26/5'8"/155lb

CrossFit AFK


3+57 - Rx (Lost a lot of power going back to the row)

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Francis Major
November 9th, 2021 at 9:22 pm
Commented on: 211107

5x

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Tony Martin
November 9th, 2021 at 7:36 pm
Commented on: 211107

m/52/76"/268#


Modified Beginner Option due to a degenerative meniscus tear

AMRAP 10:00 (Echo Bike 18 calories, 20 Abmat Situps, 15 Box Jumps @ 12")

Rounds = 3 + 3 calories on bike

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Tassio De Souza
November 9th, 2021 at 10:29 am
Commented on: 211107

25 Sumo Deadlift High Pulls - Barbell 20 kg

25 Abmat Sit-ups

15 Box Jumps 30"


3 Rounds + 50 reps

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Tom Whyte
November 9th, 2021 at 9:06 am
Commented on: 211107

3r + 1rep Rx

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David Whiteman
November 8th, 2021 at 10:44 pm
Commented on: Workout Tips

4 rounds RX

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Fabian Delaflor
November 8th, 2021 at 9:41 pm
Commented on: 211107

amrap in 15"

25 sdhp #45

25 inclined sit ups

15 box jumps 27"

4 rds

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Coastie Nick
November 8th, 2021 at 9:03 pm
Commented on: 211107

Playing catch up….Completed this right after 211106.


Rx’d: 3 rds + 25 cal + 3 GHDSU= 223 reps

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Christian Simpson
November 8th, 2021 at 5:59 pm
Commented on: 211107

Sc to ⚓ SU...4+5/-/-

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Christian Simpson
November 8th, 2021 at 5:58 pm
Commented on: 211107


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Mike Scott
November 8th, 2021 at 5:02 pm
Commented on: 211107

Sub 25 cals on bike, 15 GHD & 15 BJ to 20" and got through 7 cals of 4th rd.

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James Gentile
November 8th, 2021 at 12:44 pm
Commented on: 211107

equipment subs. 45lb SDHP for rows, plate stack and feet anchor for GHD's, 36" box jump. x25, x25, x10


4 rounds + 25 SDHP + 12 GHD'S.

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Ruiqin Huang
November 8th, 2021 at 5:30 am
Commented on: 211107

RX 3RDS

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Steven Thunander
November 8th, 2021 at 2:38 am
Commented on: 211107

Globo scale: If a rower is not available sub 20 calore assault/echo bike, 300m run, or 15 burpees and 15 SDHP with a barbell or similar weight kettlebell /dumbbells, broken into 3 sets of 5 each. For GHD situps sub either incline situps, weighted situps, or 2/1 abmat or conventional situps. For box jumps if a suitable platform for jumps isn't available do bench jump overs or broad jumps.


Busy gym: do what works. Perhaps the SDHP/burpees, regular situp, and bench jump over option may be the best.


Bodyweight/equipmentless sub: If running is possible AMRAP 15 run 300m, 50 situps, 10 broad jumps 3'/4' each. Otherwise sub 30 burpees or 100 double unders for the cal row.

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Jim Rix
November 8th, 2021 at 1:40 am
Commented on: 211107

2 rounds + 20 GHDs, using a 24" box for BJs

Completed 3rd round in 16:25

Each 25 cal row was about 400m and 40-42 pulls for me.


59/5'8"/154

(edited)
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Danny Bostwick
November 8th, 2021 at 1:39 am
Commented on: 211107

had To do a globo scale. No boxes so I did 25 cal row, 15 ghds (any more

than 50 and I’d be trashed so I had to keep that number low. 20 cal echo bike, 10 GHR.

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Matt Jones
November 7th, 2021 at 11:55 pm
Commented on: 211107

4rds, 5 cals rx

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Charlie Pokorny
November 7th, 2021 at 8:48 pm
Commented on: 211107

3 rounds + 12 GHD-SU = 232 reps Rx'd

m/53/5'11"/193#

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Michael Newton
November 7th, 2021 at 8:48 pm
Commented on: 211107

4 rounds + 8 cals


abmat sit-ups, and 20” box



10x3 back squats at 195 before

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Michael Arko
November 7th, 2021 at 8:40 pm
Commented on: 211107

Hotel gym limits:

25 SDHPs, 2x35lb dumbbells

25 butterfly/abmat sit-ups

15 jump over bench

4 rounds + 20 SDHPs = 280 reps

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Antonio Alves
November 7th, 2021 at 7:17 pm
Commented on: 211107

Modified / scaled:

--

Complete as many rounds as possible in 15 minutes of:

25 DB SDLHP w/ 2x 9,5 kg DB

25 GHD sit-ups from bench

15 jumps to bench (20-in)

SCORE: 4 rounds + 25 SDLHP + 25 GHD

--

Completed round 5 and did one more, for good measure. Nice WOD 👍

5 km run in the early morning

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marcus mcclain
November 9th, 2021 at 7:37 am

That's a heck of a way to start the day!

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Chris Meldrum
November 7th, 2021 at 6:07 pm
Commented on: 211107

As rx’d, 3 rounds + 17 GHDs.


Goal was to keep moving and not miss any box jumps.  Rowed a bit harder on the last round (1400) vs. earlier rounds (1100-1200).


48m/5'10"/180

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marcus mcclain
November 9th, 2021 at 7:36 am

Good job!

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Randy Crooker
November 7th, 2021 at 5:19 pm
Commented on: 211107

Sub/scale:

50 SDHP 45# barbell

25 weighted ab-mat sit-ups 40# DB

15 box jumps 30”


3 rounds + 41 SDHP

(edited)
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Steve Day
November 7th, 2021 at 5:18 pm
Commented on: 211107

Timer malfunction

I got to R4 GHDSU when time should have been up

Completed R4 at about 16:30



(edited)
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Steve Day
November 7th, 2021 at 5:18 pm
Commented on: 211107


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Jonathan Elmore
November 7th, 2021 at 4:29 pm
Commented on: 211107

3+50 GHDs only to parallel 20in box jumps

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marcus mcclain
November 9th, 2021 at 7:36 am

GHD to parallel is brutal!

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Braxton Glass
November 7th, 2021 at 4:01 pm
Commented on: 211107

58 yo m 5’5” 150lbs


Complete as many rounds as possible in 15 minutes of:

Row 25 calories

15 GHD sit-ups

15 box jumps w/ step dismount

♂ 20-in. box


3 circuits

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Muhammed Ibrahimoglu
November 7th, 2021 at 3:36 pm
Commented on: 211107

AMRAP 15 min:

20 cal row

20 sit-ups

15 box jump 30-in

Done 3 rounds + row + sit-ups

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Charles Meyers
November 7th, 2021 at 2:51 pm
Commented on: 211107

Complete as many rounds as possible in 15 minutes of:

Row 15 calories

7 GHD sit-ups

15 box jumps 20”

4rds+5 cal

(edited)
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Christopher Parker
November 7th, 2021 at 2:50 pm
Commented on: 211107

3+52 RX

M/38/5’9”/195#

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Joe Conradi
November 7th, 2021 at 2:49 pm
Commented on: 211107

Scaled to:

25 2x20#DBs SDHP and 25 burpees

25 incline sit-ups

15 box jumps/step ups (alternating)


3 rounds + 25 SDHP + 21 burpees

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Troy Bruun
November 7th, 2021 at 2:47 pm
Commented on: 211107

5rds+5 cal


25cal Row

15 GHD Situps

15 Box Jumps (24”)

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Sam K
November 7th, 2021 at 1:03 pm
Commented on: 211107

Rx:

4 rounds even to start this Sunday morning


M/30s/225lbs

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Deb Taranik
November 7th, 2021 at 11:41 am
Commented on: CrossFit Health Panel: Precision Medicine

I find this to be SO freaking fascinating. I have always had such a strong interest in this as a doctor myself and I’m thrilled that you guys are doing this. I can’t wait to work with you.

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Stacey Thompkins
November 7th, 2021 at 10:41 am
Commented on: 211107

M/47/6'2"/175#


Rx'd

3 rounds + 5 cals

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Chris Sinagoga
November 7th, 2021 at 3:58 am
Commented on: 211107

Champions Club Scaling Notes


RANT

Nothing to rant about.


WORKOUT THEMES

Medium weight and medium duration. Pushing from the hips, pulling from the hips, jumping with more ROM than usual. Stamina becomes a factor.


MAIN DECISION

Is 15 minutes enough time for me to get a good dose on this one?


TECHNIQUE SCALE

6-7 rounds of:

1:00 row

1:00 GHD sit-up practice (1/4 ROM)

1:00 box jump practice


CONSISTENCY SCALE

Sub L-sit for 1:00 L-sit for GHD sit-up, lower box jump height a notch so it can be touch-and-go


INTENSITY SCALE

5 rounds as listed. Sprint the row, then see how your form holds up with the fatigue for the other stuff. Rest as needed between rounds.


INJURY SCALE

Upper-body - Sub run for row (400m maybe?)

Lower-body - AMRAP in 15 minutes of: 1:00 L-sit, 25 hip extensions


MY STUFF

Did running and hollow rocks and box jumps, tested out a few different combinations.


GENERAL FEAR LEVEL: 7

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