CrossFit | 220214
Monday

220214

Workout of the Day

43

For time:

10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Post time to comments.


Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.

Intermediate Option:
Complete as many reps as possible in 12 minutes:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Beginner Option:
For time:
10 single-leg squats to a box above parallel
20 single-unders
20 single-leg squats to a box above parallel
40 single-unders
30 single-leg squats to a box above parallel
60 single-unders

Comments on 220214

44 Comments

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barbara waltz
May 15th, 2022 at 11:21 am
Commented on: 220214


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Layla Cole
May 5th, 2022 at 9:38 am
Commented on: 220214

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Diego Iriberri
April 6th, 2022 at 4:52 pm
Commented on: 220214

10:30

RX

Pistols sin quebrar

D.U 20-40-60-80 sin quebrar 100 en 17-52-74

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Jeff Chalfant
March 7th, 2022 at 9:05 pm
Commented on: 220214

16:53 as rx’d. Pistols to a 12” pad and wearing squat shoes. Pistols really gas me. Was thinking 20m for this until I saw some of y’all’s times. Anything close to 10m on this is nuts. I probably couldn’t do that with air squats!

(edited)
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Ralitza Koterlitzova
February 28th, 2022 at 7:55 pm
Commented on: 220214

8:00 Rx F/32

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Jeff Chalfant
March 7th, 2022 at 9:07 pm

Amazing!

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Anton Gross
February 21st, 2022 at 7:45 pm
Commented on: 220214

M/ 48/ 138 lbs/ 5’-6”

As Rx regular pistols (alternating)

For time:

10 pistols

20 DU

20 pistols

40 DU

30 pistols

60 DU (unbroken)

40 pistols

80 DU (unbroken)

50 pistols

100 DU (broke at 95)

Good WOD. I am/ was very stiff and my right ankle was way more stiff and inflexible. Kinda hurt doing right side. Left side was deeper in ROM and got easier.

Good WOD.

I completed in about 15:07

I averaged steadily about 1:00 for 10 pistols and 20 DUs.

Not too bad overall.

Good quickish workout after watching Brady’s swim team at Sectionals.

Ran Lucy hard early and then pickleball for about an hour

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Jeffrey Howard
February 21st, 2022 at 1:26 am
Commented on: 220214

M/26/5'8"/160lb

CrossFit AFK


10:44 - Rx (Legs are pretty hit after lunges and then the swing/boxjumps/row workout. The round of 40 and 50 were slow and had a few trips in the last few sets of double-unders.)

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Ralph Keeley
February 19th, 2022 at 11:03 pm
Commented on: 220214

M/36/6'/175#


13:01 pistols to medicine ball


Deo gratias

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Matt Jones
February 19th, 2022 at 7:31 pm
Commented on: 220214

22:26 rx

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Brandon Head
February 18th, 2022 at 2:48 pm
Commented on: Course Photos | Feb. 7-13, 2022

Attended CF-L1 at CrossFit Lackland in San Antonio, TX. Pablo & Jeremy are excellent instructors!

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Joseph Amaya
February 18th, 2022 at 8:51 am
Commented on: 220214

Beginner Option:


For time:

10 single-leg squats to lower box

20 double-unders

20 single-leg squats to lower box

40 double-unders

30 single-leg squats to lower box

60 double-unders


10:10

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James Gentile
February 18th, 2022 at 2:08 am
Commented on: 220214

done 2/17 a.m.


scaled to single-leg to plate stack. capped at 12 min.


got through the round of 60 DU and 1 squat. DU's were bad today, new rope, I think I need to shorten the length. Good to be back after a stomach bug took me out for the past cycle.

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Robby Roberts
February 17th, 2022 at 6:40 pm
Commented on: 220214

On shift inside 25:40

Subbed 21” box step ups

subbed single under

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Az Native
February 17th, 2022 at 3:49 pm
Commented on: 220214

Subbed 24” box step ups for pistols. Added 1000m row to the end just for fun.

20:04

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Dave DeCoste
February 17th, 2022 at 1:25 am
Commented on: 220214

11:47 Rx

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Etienne Gilbert
February 15th, 2022 at 10:33 pm
Commented on: 220214

Scaled pistols to a 16 inches bench. Rest as prescribed.

11:12

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Fabian Delaflor
February 15th, 2022 at 9:07 pm
Commented on: 220214

scaled to single leg squat to 12” box and single unders

16:01

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Matthew Aukstikalnes
February 15th, 2022 at 6:50 pm
Commented on: 220214

21:10, the last 50 pistols were to a bench.

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Antonio Alves
February 15th, 2022 at 5:15 pm
Commented on: 220214

These movements are way too difficult, and I felt like I needed some upper-body action, so I completely modified this to:

--

FOR TIME:

10, 20, 30, 40, 50 reps of:

Bulgarian split squats,

DB push press w/ 2 x 9,5 kg DB

TIME: 21'48''

--

5 km hilly run later in the day

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YooSik Kim
February 15th, 2022 at 2:58 pm
Commented on: 220214
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Jasmine Warfield
February 15th, 2022 at 11:24 am
Commented on: 220214

33:29

Rx

🙄😒

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Matt Jones
February 19th, 2022 at 7:33 pm

Just doing this one warrants a smiley face in my book! :) :) :)

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Andrea Simon
February 15th, 2022 at 1:26 am
Commented on: 220214

11:40

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Lincoln Kerger
February 15th, 2022 at 12:53 am
Commented on: 220214

12 min time cap. Scaled pistols to bench (just about parallel). Otherwise RX.

320 reps


Hit time cap 20 reps into set of 50 pistols. Finished out set of 50 and 35 of the 100 DU, but had to call it there due to running out of time.

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Jonathan Elmore
February 15th, 2022 at 12:47 am
Commented on: 220214

30 min practice DUs and did pistols. I got my first DU yesterday.

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Sam K
February 14th, 2022 at 10:36 pm
Commented on: 220214

12min time cap

Competed all pistols as is, practiced DUBs throughout. Finished last pistol rounds with 1:20 left . M/30s/225lbs


Son(14) did through 40 pistols and 112 of 160 in that round of doubled single unders by time cap.

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Samanta Martins
February 14th, 2022 at 10:35 pm
Commented on: 220214

Rx 15'50"

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Christian Simpson
February 14th, 2022 at 9:58 pm
Commented on: 220214

SC to pistol to 17" couch first 2 rounds, then to 19" fireplace. 14:34

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Gabriel Pereira
February 14th, 2022 at 9:21 pm
Commented on: 220214

RX: 10:19

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Coastie Nick
February 14th, 2022 at 8:44 pm
Commented on: 220214

Pistols done standing on a weight stack: 23:13.


Time sucked, but completed the set of 100 DU unbroken.

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Mike Munsee
February 14th, 2022 at 7:34 pm
Commented on: 220214

M 51/195/6’

Subbed Cossack squats for single leg squats.

14:30.

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Az Native
February 14th, 2022 at 7:24 pm
Commented on: 220214

Decided to do totally different

400m run

5 Cindy rounds

400m run

4 Cindy rounds

400m run

3 Cindy rounds

19:41, ball buster

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Charlie Pokorny
February 14th, 2022 at 7:24 pm
Commented on: 220214

14:12 Rx'd

m/53/5'11"/190#

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Steve Day
February 14th, 2022 at 5:57 pm
Commented on: 220214

14:40

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Jon Wilson
February 14th, 2022 at 5:50 pm
Commented on: 220214

Pistols stamping on 24’ box. Off foot to ground each rep.

18:08

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David Whiteman
February 14th, 2022 at 5:11 pm
Commented on: 220214

13:20

Scalled single-leg squats to a box above parallel rest was RX


M/48/5'7"/165#

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Jim Rix
February 14th, 2022 at 4:32 pm
Commented on: 220214

Did last week’s kbs/bj/row workout. Results there. Getting back to it while coaxing my twinged lower back into action…a casualty of Diane.

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Stacey Thompkins
February 14th, 2022 at 3:57 pm
Commented on: 220214

M/47/6'2"/180#


Modified to 44# KB goblet lunges the rest as rxd

12:12

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Michael Arko
February 14th, 2022 at 2:09 pm
Commented on: 220214

With strained adductor - no way, not today. Subbed this:

20 dumbbell push presses (33-lb dumbbells)

20 hip extensions

11:05

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Randy Crooker
February 14th, 2022 at 1:54 pm
Commented on: 220214

13:30


Scaled:

Pistols to 13” target

single unders

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QiHui Xing
February 14th, 2022 at 10:05 am
Commented on: 220214
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Chris Sinagoga
February 14th, 2022 at 2:16 am
Commented on: 220214

Champions Club Scaling Notes


RANT

The main adjustment that has helped me with scaling since starting these notes is I've found that adding volume works better for beginners/intermediate people rather than subtracting volume - in most cases. This workout would be a short- or medium-duration workout for a Games dude, but that's based on skill more than work capacity; they would also be working for just about the entire 12 minutes. Take me, for example, and in the same 12 minutes I'd probably be working 8 of those minutes, and the other 4 would either be resting or adjusting the jump rope or my balance. Assuming a beginner/intermediate athlete would be going slower, I think it helps to increase the time domain or rep count (or both) to get enough practice in. It should be noted I've definitely overdone it with new people before, so I don't always have great judgement on that end. But this is a workout I think it's safe to go well over the intended time domain if coordination/accuracy/agility/balance is the limiting factor.


WORKOUT THEMES

Medium and medium (or maybe short duration). Squatting with unilateral loading, jumping with elasticity and accuracy are also themes. Stamina plays a big factor.


ASSUMED

Again, you are an advanced CrossFit athlete.


MAIN DECISION

Scale for intensity or scale for practice?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

20 double unders

10 pistols (or variations)


CONSISTENCY SCALE

Don't alternate the pistols (so for the set of 10, do all 5 on one side first then all 5 on the other), and double unders have to be unbroken or you restart. If you lose balance on pistol set restart those as well.


INTENSITY SCALE

AMRAP in 12 minutes of:

20 box jumps (touch-and-go)

20 lunges


MY STUFF

Technique scale except did 100 1-foot jump ropes per round


GENERAL FEAR LEVEL: 5

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Charles Meyers
February 14th, 2022 at 1:36 am
Commented on: 220214


For time: 9:12

10 single-leg squats to a box above parallel

20 du’s

20 single-leg squats to a box above parallel

40 du’s

30 single-leg squats to a box above parallel

60 du’s

(edited)
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