CrossFit | 211115
Monday

211115

Workout of the Day

48

Complete as many rounds as possible in 20 minutes of:

20 medicine-ball cleans
60 double-unders

♀ 14-lb. ball ♂ 20-lb. ball

Post rounds completed to comments.
Compare to 180112.


Scaling:
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders

♀ 10-lb. ball ♂ 14-lb. ball

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 medicine-ball cleans
60 single-unders

Comments on 211115

53 Comments

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Mario Cruz
December 3rd, 2021 at 12:42 am
Commented on: 211115

Rx

6 Rounds + 20 Reps


medball clean focus technique

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Kevin Miller
November 25th, 2021 at 4:06 pm
Commented on: 211115

M/48/5’7”/180

Scaled to 30 Double Unders

5 rounds + 18 reps

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Ruthie Lloyd
November 22nd, 2021 at 11:58 am
Commented on: 211115

F/51/5'6"/145

14# med ball

5 rounds + 3 cleans




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Ralph Keeley
November 19th, 2021 at 5:35 pm
Commented on: 211115

M/35/6'/175#


7+7 Rx


Deo gratias

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Mike Scott
November 19th, 2021 at 3:07 am
Commented on: 211115

4 Rds even as rx w/ full squat cleans

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Pedro Ber
November 18th, 2021 at 10:46 pm
Commented on: 211115

6 rounds RX Squat Clean

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Az Native
November 18th, 2021 at 6:29 pm
Commented on: 211115

7 even with 6 seconds left. At home so had to sub 25lb plate for WB. Last was 6+20+30.

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Tassio De Souza
November 18th, 2021 at 9:57 am
Commented on: 211115

8 Rounds. RX

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Brian Louchis
November 18th, 2021 at 4:56 am
Commented on: 211115

8+8

Single dumbbell squat cleans, 35 lb, alternating

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Anton Gross
November 18th, 2021 at 4:13 am
Commented on: 211115

M/ 47/ 5’-6”/ 139 lbs

As Rx:

8 complete rounds + 5 Med ball cleans

good workout.

almost no warm ups at all and done early in morning in garage.

I liked it and will want to try again to see if I can cover more reps.

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Alex Munoz
November 18th, 2021 at 12:37 am
Commented on: Workout Tips

6 rounds + 18 RX

m 51 years old

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Josiah Gibbs
November 17th, 2021 at 11:02 pm
Commented on: 211115

3 rounds + 18 reps 

1000m row 4:01 @4

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Jeffrey Howard
November 17th, 2021 at 10:46 pm
Commented on: 211115

M/26/5'8"/155lb

CrossFit AFK


10+9 - Rx (stayed right under 2-minutes per round, definitely difficult to stay on pace for the last 3 rounds. Last time got 7+12.)

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Lincoln Kerger
November 17th, 2021 at 10:45 am
Commented on: 211115

AMRAP in 20min

20 med ball cleans (20#)

30 tuck/double jumps

5rds + 20


No room for a rope and the tucks weren't very high this time - the back was happy when I tried. Cleans went ok at least.

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Phill Kiddoo
November 17th, 2021 at 1:05 am
Commented on: 211115

5 + 35 with 30# medball

(edited)
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Richard Ramirez
November 16th, 2021 at 11:58 pm
Commented on: 211115

~ 10 Wallballs | 20 alternating singles & DUs | 20 minutes ~


Fun but what a butt kicker! Thx for great workout ideas!

(edited)
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Fabian Delaflor
November 16th, 2021 at 9:09 pm
Commented on: 211115

AMRAP 20':

20 med ball cleans #10

60 SU

8 rds + 12 cleans

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Erik Dresner
November 16th, 2021 at 4:34 pm
Commented on: 211115

Scaled to 30 DUs


7+7


DUs were ok for me today. Best set was 17 and half the time I was able to focus on not donkey kicking so high.

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Sam Meixell
November 16th, 2021 at 12:57 pm
Commented on: 211115

6 rounds + 8 Reps in 20 minutes of:

20 medicine-ball cleans, 20#

60 single-unders

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Jeffery Powell
November 16th, 2021 at 12:14 pm
Commented on: 211115

Beginner, 4 rounds plus 10 cleans

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QiHui Xing
November 16th, 2021 at 4:58 am
Commented on: 211115

Ankle injury,60 DU sub:40 hollow Double thigh.

7R+50.

https://youtu.be/G9zdIRZzmd8

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Jake Kiddoo
November 16th, 2021 at 3:28 am
Commented on: 211115

5+10

no heavy rope :(

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Mike Munsee
November 16th, 2021 at 3:09 am
Commented on: 211115

M 51/195/6’

9+30.

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James Gentile
November 16th, 2021 at 2:43 am
Commented on: 211115

subbed in 25lb plate for med ball. scaled down the DU's to 30 each round.


6 rounds + 18 cleans.


checked the box kind of day.

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Thomas Aug
November 16th, 2021 at 1:10 am
Commented on: 211115

15lb slam/smash ball (heaviest available)

120 singles

6 rounds +2

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Glenn Guy
November 16th, 2021 at 1:09 am
Commented on: 211115

Sub'd 24# medball and 90 single-unders.

Result: 6 rounds + 11 reps

Male/45/5'6"/137#

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Christian Simpson
November 16th, 2021 at 12:54 am
Commented on: 211115

Rx, but those DU still get me, especially round four...4 rounds + 1/-

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Antonio Alves
November 16th, 2021 at 12:01 am
Commented on: 211115

Modified :

--

Complete as many rounds as possible in 20 minutes of:

20 sandbag cleans | 11 kg sandbag

60 curb jumps

SCORE: 7 rounds + 11 cleans

--

Completed 8 rounds for good measure.

20 km biking in the morning

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Stacey Thompkins
November 15th, 2021 at 10:40 pm
Commented on: 211115

M/47/6'2"/180#


Rx'd

8 rds + 20 + 11

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Sam K
November 15th, 2021 at 10:27 pm
Commented on: 211115

20min AMRAP:

20 Medball cleans @20lbs (kept laces up whole time)

60sec DUs practice


8R+20 MBCs


M/30s/225lbs


Son:

20MBCs @15lbs

60sec practice

M/teen/not much lbs

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Carol Marks
November 15th, 2021 at 10:18 pm
Commented on: 211115

F/54/GarageGym/Alabama


20 min AMRAP


20 sandbag power clean, 50#

120 single unders.


= 4 rounds plus 75 reps

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Coastie Nick
November 15th, 2021 at 9:57 pm
Commented on: 211115

Rx’d: 8 rds + 8 reps


180112:

15# ball 

5 rounds plus 14 MBC

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Michael Newton
November 15th, 2021 at 9:17 pm
Commented on: 211115

10min AMRAP today


20 MB Cleans (20)

60 Singles


4 rounds


wasn't feeling it today. On to the next one

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Charlie Pokorny
November 15th, 2021 at 9:17 pm
Commented on: 211115

7 rounds + 20 reps Rx'd

m/53/5'11"/190#

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Steve Day
November 15th, 2021 at 9:09 pm
Commented on: 211115

7 rounds + 3

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Comet Cunningham
November 15th, 2021 at 8:42 pm
Commented on: 211115

7+5 Rx

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Michael Garweg
November 15th, 2021 at 7:38 pm
Commented on: Workout Tips

m/50/63kg

20 medicine-ball cleans (9kg ball)

60 single-unders

20 min AMRAP: 5 rounds + 8 cleans

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Joe Conradi
November 15th, 2021 at 7:35 pm
Commented on: 211115

Scaled to rounds of:

20 20#DB cleans

20 DUs and 120 SUs


7 rounds + 38

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David Whiteman
November 15th, 2021 at 6:33 pm
Commented on: 211115

Rx - 6 rds and 5 reps

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Braxton Glass
November 15th, 2021 at 4:45 pm
Commented on: 211115

58 yo m 5’5” 150lbs


Complete as many rounds as possible in 20 minutes of:


20 medicine-ball cleans 14 lb ball

60 sec shadow boxing boxes & close the distance


6 circuits

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Troy Bruun
November 15th, 2021 at 3:35 pm
Commented on: 211115

9rds+6 Rx


*was going for 1 rd every 2 min but fell off at the end

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Michael Arko
November 15th, 2021 at 3:17 pm
Commented on: 211115

20lb satchel

5 rounds + 56

DUs were off. Rope felt long.

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Jonathan Elmore
November 15th, 2021 at 2:41 pm
Commented on: 211115

6+5 with 20 lbs vest and 20 lbs ball 60 singles

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Randy Crooker
November 15th, 2021 at 1:40 pm
Commented on: 211115

Sub/scale:

AMRAP 20 minutes

20 backpack cleans 20lbs

1 minute of double under practice


8 rounds

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Charles Meyers
November 15th, 2021 at 1:12 pm
Commented on: 211115


Complete as many rounds as possible in 20 minutes of:

20 medicine-ball cleans

30 double-unders

12-lb. ball

6rds+10

(edited)
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Jim Rix
November 15th, 2021 at 12:18 pm
Commented on: 211115

Did yesterday’s deadlift/dip workout. Results there.

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Jose Gonzalez
November 15th, 2021 at 12:11 pm
Commented on: 211115

5 rounds 50 reps


14-lb medicine ball

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Ruiqin Huang
November 15th, 2021 at 9:03 am
Commented on: 211115

rx 6+20

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Steven Thunander
November 15th, 2021 at 3:05 am
Commented on: 211115

Globo scale: find a medicine ball or slamball of appropriate weight. If none is available do plate cleans with a 25lb plate, or dumbbell cleans 15/20lb dumbbells. It's OK to go with a lighter weight medball if that's all your facility has. Scaled can even use a basketball today. If subbing scale to a weight that you can hit all 20 unbroken fresh. For double unders if you don't have a rope sub jump double taps or 30 tuck jumps per round. Scaled can do jump single taps or jumping jacks.


Busy gym: Just find an area to do this. No racks, erg, barbell or pullup bar required.


Bodyweight/equipmentless sub: let's sub a backpack or duffelbag for the medball if you don't have one. Other lighter objects such as a full milk jug can also be subbed. Double unders see above.

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Chris Sinagoga
November 15th, 2021 at 2:05 am
Commented on: 211115

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Long duration, light weight. Squatting with an odd object and loss of connection, jumping with accuracy and elasticity


MAIN DECISION

Scale for specifics of the movement or scale for the stimulus of the workout?


TECHNIQUE SCALE

Extend to 30 minutes, set a time cap at maybe 1:30 (at the most) on the double under attempts each round.


CONSISTENCY SCALE

Really pay attention to your bodyweight on the cleans; if your feet shift then don't count the rep. Also, doubles have to be unbroken or start the set over.


INTENSITY SCALE

Sub wallballs or squat jumps for med ball clean, sub low stair jumps for double-unders


INJURY SCALE

Upper-body - Intensity scale

Lower-body - AMRAP in 20 minutes of: 20 kips, 30 sit-ups


MY STUFF

7 rounds + 16 as rx'd


GENERAL FEAR LEVEL: 7

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Courtney Nolan
November 15th, 2021 at 1:43 am
Commented on: Course Photos | Nov. 8-14, 2021

I had an amazing weekend at the Fort Worth L2 course at CrossFit 817. Nuno, Sarah, and Pete were the greatest instructors! I learned so much, and I can't wait to use all this knowledge in my classes!

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Peter de Sury
November 15th, 2021 at 2:46 pm

Yes Courtney ! So great to work with you this weekend! You rocked it!

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Sarah Mills
November 15th, 2021 at 5:45 pm

Awesome Courtney! Was terrific to have you there - congrats to you!!

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