CrossFit | 220114
Friday

220114

Workout of the Day

42

Complete as many rounds as possible in 10 minutes of:

3 overhead squats
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
Etc.

♀ 75 lb ♂ 115 lb

Post rounds and reps completed to comments.


Scaling:
Reduce the load to a weight you are able to snatch from the ground with ease, and hang on for bigger sets of overhead squats. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
3 overhead squats
30 single-unders
6 overhead squats
30 single-unders
9 overhead squats
30 single-unders
Etc.
♀ 22 lb ♂ 35 lb

Comments on 220114

45 Comments

Comment thread URL copied!
Christian Simpson
January 24th, 2022 at 6:17 pm
Commented on: 220114

Definitely shouldn't have done 115#, oh well... 3 + 5/-

Comment URL copied!
Kris Sienkiewicz
January 24th, 2022 at 1:33 pm
Commented on: 220114

21 ohs +30 du

294 reps. 40kg

M/45/82kg

Comment URL copied!
Albert Kombe
January 23rd, 2022 at 6:22 pm
Commented on: 220114

3rds + 9reps with 75lb Bar

Comment URL copied!
Jeffrey Howard
January 23rd, 2022 at 2:33 am
Commented on: 220114

M/26/5'8"/160lb

CrossFit AFK


6 rounds - Rx (My goal was to make it somewhere between the round of 15's and 18's, was able to finish the round of 18's plus its double-unders at a moderate pace.)

Comment URL copied!
Manchild Manchild
January 20th, 2022 at 4:44 pm
Commented on: 220114

75# OHS on MaxRack, and 15 TJs for DUs


4 rounds

Comment URL copied!
Jon Friedland
January 19th, 2022 at 2:33 pm
Commented on: 220114


255 reps.

2 rounds and 6 BACK squats. 85#

oops. did 3,6,9,3,6,9,3,6 on squats. Did not continue increasing squats.


JonNYC

(edited)
Comment URL copied!
Richard Ramirez
January 18th, 2022 at 11:25 pm
Commented on: 220114

75 lbs | 5 DUs | 4 rds

Took some time off & it shows! Back to the grind to strengthen shoulders & DU technique, bring it on 2022!

Comment URL copied!
Tassio De Souza
January 18th, 2022 at 10:49 am
Commented on: 220114

5 Rounds + 15 Reps

Snatch: 35 kg

Heavy Rope

(edited)
Comment URL copied!
Ralph Keeley
January 18th, 2022 at 4:50 am
Commented on: 220114

M/35/6'/175#


213 reps Rx


Deo gratias

Comment URL copied!
Jon Friedland
January 17th, 2022 at 6:48 pm
Commented on: Workout Tips

2 rounds and 6 BACK squats. 85#


JonNYC

Comment URL copied!
Dieter Block
January 17th, 2022 at 12:08 am
Commented on: 220114

176 RX

Comment URL copied!
Charlie Pokorny
January 16th, 2022 at 9:25 pm
Commented on: 220114

5 rounds + 18 OHS Rx'd

Had one full minute for the round 6 DU but I couldn't get a single rep.

Coming back a little too early from COVID...

m/53/5'11"/189#

Comment URL copied!
Benjamin Schill
January 16th, 2022 at 3:52 am
Commented on: 220114

M/44/6’3”/215


6 rds

Comment URL copied!
Coastie Nick
January 15th, 2022 at 9:06 pm
Commented on: 220114

Scaled to 95#

Completed 5 rds + 7 OHS (52 total OHS)

Comment URL copied!
Christopher Voght
January 15th, 2022 at 4:35 pm
Commented on: 220114

Complete as many rounds as possible in 10 minutes of:

3 overhead squats

30 double-unders

6 overhead squats

30 double-unders

9 overhead squats

30 double-unders

Etc.

♂ 115 lb

completed round of 18

Comment URL copied!
Mja 204
January 15th, 2022 at 3:49 pm
Commented on: 220114

M / 37 / 86.6kg


5 round + 5 OHS = Total 50 OHS (Completed after the SQClean / Jerk x 5 min WOD)

Comment URL copied!
Antonio Alves
January 15th, 2022 at 2:54 pm
Commented on: 220114

Modified / scaled:

OHS with 20 kg bar

Subbed 30 jump double taps for DU

SCORE: 5 rounds + 12 OHS

--

Completed a few more reps of OHS (love this movement) . 80 reps total. Shoulders!

Left arm sore from COVID booster in the morning, but all good in the end.

7 km hilly run in the early hours of the day.

Comment URL copied!
Ben Garves
January 15th, 2022 at 2:07 pm
Commented on: 220114

5 rounds plus 4. Had to scale for equipment - single 50lb dumbbell and dumbbell jump-overs.

Comment URL copied!
James Gentile
January 15th, 2022 at 1:18 pm
Commented on: 220114

Completed outside in the a.m. 220115.


Scaled to 95lbs.


3 rounds + 12 OHS.


Should have scaled the weight down more and the DU to 15. After the first round they went to shit.

Comment URL copied!
Igor Shirchkov
January 15th, 2022 at 8:32 am
Commented on: 220114

Beginner Option: 8 round, 5 reps

Comment URL copied!
QiHui Xing
January 15th, 2022 at 6:47 am
Commented on: 220114
Comment URL copied!
Christian Palomino
January 15th, 2022 at 4:10 am
Commented on: 220114

Me encantó este wod 🤘😎🇲🇽🏋‍♂️

Lo hice RX'D y logre casi 7 rondas

Llegue a hacer 10 reps de la ronda de 21 OHS.

Al fina las piernas ya quemaban mucho 😂😂

Comment URL copied!
Troy Bruun
January 15th, 2022 at 3:26 am
Commented on: 220114

Women’s Rx: 7rds+15

Comment URL copied!
Mike Munsee
January 15th, 2022 at 1:49 am
Commented on: 220114

M 51/195/6’

Scaled ohs to #105. Got through the 18 ohs.

Comment URL copied!
Lincoln Kerger
January 15th, 2022 at 12:19 am
Commented on: 220114

Women's Rx

6 rounds


All OHS unbroken except last round. Only 1 trip-up in DU rounds 1-3, round 4 unbroken, 2 trip-ups round 5.

Comment URL copied!
Sam K
January 14th, 2022 at 9:52 pm
Commented on: 220114

OH squats as Rx, DUBs as 30-45sec practice


5 rounds then 13 reps into 18 set(58 total squats)


M/30/225lbs

Comment URL copied!
Luke Rodina
January 14th, 2022 at 9:31 pm
Commented on: 220114

7 rounds

Scaled to 95 lbs and singles with a Rogue Heavy Jump Rope


Plus worked to a 1 rep max of 140 lbs for overhead squat.

(edited)
Comment URL copied!
Chris Meldrum
January 14th, 2022 at 9:22 pm
Commented on: 220114

As rx’d, 15+30+14/18 (209 total reps).


Two movements I haven’t done for quite a bit, so did an extended warmup.  Both movements seemed to get better as I got through the workout.  Unbroken OHS through 9, then went 9-3 / 10-5 / 8-6.  Should have buckled down and gotten the 12 unbroken.  Dubs went pretty well – a couple unbroken rounds; a couple with only 1 or 2 trips.


48m/5'10"/180

Comment URL copied!
Brian Louchis
January 14th, 2022 at 9:02 pm
Commented on: 220114

7 + 4 @ 95 lbs

(4 OHS into round of 24)

Comment URL copied!
YooSik Kim
January 14th, 2022 at 9:00 pm
Commented on: 220114

For time

5 Rounds for time of

10 strict pull-ups

10 strict ring-dips

10 alternating pistols

-08:42

Comment URL copied!
Thomas Aug
January 14th, 2022 at 8:47 pm
Commented on: 220114

one arm dumbbell OHS 20lb

60 SU

6 rounds

Comment URL copied!
Hershel Praeger
January 14th, 2022 at 8:46 pm
Commented on: Workout Tips

3 rounds in 10 minutes

Ate a big piece of humble pie 🥧

Knew the workout would be tough

Shoulders are gassed ⛽ out

👉Used 95 lbs for OH squats

👉DUBS 25 reps

Will be back and stronger next time G-d willing 💪

Comment URL copied!
Steve Day
January 14th, 2022 at 7:43 pm
Commented on: 220114

5 rounds + 10 OHS in round of 18

Comment URL copied!
Stacey Thompkins
January 14th, 2022 at 5:39 pm
Commented on: 220114

M/47/6'2"/180#


Women's rx'd got 12 reps in the round of 21 so 75 OHS and 180 DU's

Comment URL copied!
Jonathan Elmore
January 14th, 2022 at 4:47 pm
Commented on: 220114

5 rounds plus 15 Wore #20 vest did 60 singles #95 bar Still no DUs trying to perfect my singles added the vest for a little extra challenge

Comment URL copied!
David Whiteman
January 14th, 2022 at 4:40 pm
Commented on: 220114

Scaled to Female Rx @ 75#


5 rds 5 reps (double-unders fell apart in last 2 rounds...especially last round)


M48/5'7"/168#


Comment URL copied!
Michael Arko
January 14th, 2022 at 3:53 pm
Commented on: 220114

45lbs OHS

5 rounds + 12 OHS = 57 OHS + 150 DUs


Video was spot on: shoulder and midline murder.


I was able to do up to 11 OHS unbroken so I think 45lb was about right. DUs were hot & cold. I've done zero DUs in 3 weeks to allow my to calf heal. Feels good today, hopefully cured.

Comment URL copied!
Randy Crooker
January 14th, 2022 at 1:55 pm
Commented on: 220114

Scaled to

75lb OHS

30 tuck jumps


5 rounds + 15 OHS

Comment URL copied!
Brett Eckles
January 14th, 2022 at 1:49 pm
Commented on: 220114

6 rounds + 24 reps (21OHS and 3 DU) Rx


M/29/6’1”/200lbs

Comment URL copied!
Charles Meyers
January 14th, 2022 at 1:39 pm
Commented on: 220114

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

3 overhead squats

30 single-unders

6 overhead squats

30 single-unders

9 overhead squats

30 single-unders

Etc.♂ 35 lb.

8-rds

(edited)
Comment URL copied!
John Clarke
January 14th, 2022 at 1:09 pm
Commented on: 220114

24kg KB goblet squats

Double unders


8 rounds

Comment URL copied!
Mike Andridge
January 14th, 2022 at 11:34 am
Commented on: 220114

Subbed

10 min amrap

95# ohs from rack

30 jumping jacks

completed 15 ohs/30 jj plus 1 ohs @ 10 min cap

m/51/175

Comment URL copied!
Steven Thunander
January 14th, 2022 at 3:02 am
Commented on: 220114

Globo scale: If you're using iron plates use a weight you can control on the way down. Dumbbells sub is a single 35/ 50lb dumbbell, 3 left 3 right then double unders, then 6/6/du, and so on. Scale this as needed to maintain form as dumbbell OHS are far more difficult than barbell OHS. Double unders sub (no rope) are jump double taps or tuck jumps.


Busy gym: see above.


Bodyweight/ equipmentless sub: AMRAP 10 6-12-18-24... air squats, 15 tuck jumps.

Comment URL copied!
Chris Sinagoga
January 14th, 2022 at 2:00 am
Commented on: 220114

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Short and medium. Jumping with elasticity, squatting with an upright torso, and a major emphasis on the Neurological end of the 10 general skills (coordination, accuracy, agility, and balance)


ASSUMED

My double unders are good enough to add intensity to a workout, not subtract it.


MAIN DECISION

Keep the movements/weight and add time, or keep the stimulus and adjust the movements?


TECHNIQUE SCALE

As listed, extend to 20-25 minutes


CONSISTENCY SCALE

Double unders have to be unbroken, sub an active hold at the bottom of the squat for ohs.


INTENSITY SCALE

Sub a heavy goblet squat and plate jumps. Pick numbers that will challenge stamina but not enough to have to break up a set.


MY STUFF

Did pistols and running.


GENERAL FEAR LEVEL: 6

Comment URL copied!
Grant Shymske
June 24th, 2020 at 4:01 pm
Commented on: Midline Stability in the Overhead Squat

"One more for Jess" She is going to be eating lunch by herself lol.

Comment URL copied!