CrossFit | 220417
Sunday

220417

Workout of the Day

45

3 rounds for time of:

50-m lunge in AFSAP
1 burpee per lunge step taken

Post time to comments.
Compare to 191225.


Scaling:
Athletes with longer lunge steps will be rewarded with fewer burpees after each round. Newer athletes can reduce the distance.

Beginner Option:
3 rounds for time of:
25-m lunge in AFSAP
1 burpee per lunge step taken

Comments on 220417

47 Comments

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Shawn Hakimi
May 18th, 2022 at 1:14 pm
Commented on: 220417

33, 33, 33 burpees


13:50 Rx'd

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barbara waltz
May 15th, 2022 at 10:48 am
Commented on: 220417


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Jeff Chalfant
May 9th, 2022 at 1:12 am
Commented on: 220417

13:36 as rx’d. LONG lunges, falling forward and dragging not pushing off back foot!

36-32-31...on turf, 25m or 82’ course down and back. Went moderately fast on burpees and roughly sets of 12 the first 2 rounds, then 16/15 round 3. Caught my breath pretty good on the slow and steady lunges. Round 1 took 4:18. Compare to was 16:48/5:00 round 1! Cardio IS improving apparently...


181/43/176cm


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evelyn coleman
May 6th, 2022 at 12:43 am
Commented on: 220417

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Blas Raventos
May 5th, 2022 at 9:56 pm
Commented on: 220417

18min 25seg


Did it in a park nearby. Didnt use a tape. Might have been more or less. Did my best to do a max distance lunge each step. It took some time and energy to do so, but ir added some fun to it.


37, 37 and 36 steps.


PS: Man that spencer dude in the comments today is fast. Should try to go to the games. 🙃


M/37y/174cm/74kg/Argentina.

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Blas Raventos
May 5th, 2022 at 8:31 pm
Commented on: 220417

Should be either an extra rom, agility challenge, or more of an endurance challenge if lunges are done no differently than a regumar walking lunge. I am doing this later today, should be fun.

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Layla Cole
May 5th, 2022 at 9:12 am
Commented on: 220417

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Stephen Brown
May 1st, 2022 at 1:08 pm
Commented on: 220417

Beginner option:

10:36

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Alexandre Crick
April 25th, 2022 at 8:05 am
Commented on: 220417
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Jeffrey Howard
April 25th, 2022 at 12:15 am
Commented on: 220417

M/26/5'8"/170lb

CrossFit AFK


13:59 - Rx (36 lunges each rounds, 36 burpees each round.)

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James Triano
April 23rd, 2022 at 1:21 pm
Commented on: 220417

M/33/69”/181


Rx’d

44-38-38

20:45

(edited)
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Ralph Keeley
April 22nd, 2022 at 2:26 am
Commented on: 220417

M/36/6'/172#


11:53; 38 steps each round


Christus resurrexit!

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Aaron Brumit
April 21st, 2022 at 6:20 pm
Commented on: 220417

25:26 rx

48-44-44

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Thomas Aug
April 20th, 2022 at 6:15 pm
Commented on: 220417

40, 40, 40. Can't do burpees, so rounds 1&3 did 40 10" curb jumps followed by 40 pushups, round 2, did 40 box jumps (18") followed by 40 pushups. About 24 minutes.

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Cristina Pruzan
April 20th, 2022 at 12:08 am
Commented on: 220417

F 55

19:07

56-45-41

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Roger Munger
April 19th, 2022 at 5:06 pm
Commented on: 220417

Rx'd

17:59

41, 38, 37 (116 lunges, burpees)

M/55

(edited)
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Damian Truchel
April 19th, 2022 at 3:27 pm
Commented on: 220417

12:50 RX

*39 burpee per round

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Dezert Sky Kiddoo
April 19th, 2022 at 12:47 am
Commented on: 220417

15:30 rxd. About 39 lunges each round

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Brendan Kearney
April 19th, 2022 at 12:10 am
Commented on: Workout Tips

130 total lunges and burpees out of 3 rounds

took me 13:08

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Drew Dejmal
April 18th, 2022 at 11:57 pm
Commented on: 220417

16:50

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Tripp Starling
April 18th, 2022 at 11:01 pm
Commented on: 220417

Technique scale

10 rounds + 11 lunges

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Sam Meixell
April 18th, 2022 at 10:24 pm
Commented on: 220417

3 rounds in 10:02 of:

25-m lunge in AFSAP

1 burpee per lunge step taken

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Troy Bruun
April 18th, 2022 at 9:23 pm
Commented on: 220417

13:47


35-35-35

(50 m=7 lengths of garage)


GWU: 2rds. SPWU:

20 Mtn Climb 5 Push-up

10 SQT 5 Jump to hands

20/10 SU’s/DU’s 5 Push-up+jump

10 Lunge 5 Vertical Jumps

5 Burpees


COOL DOWN: Shoulders/Legs

(edited)
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Travis Schwartz
April 18th, 2022 at 9:21 pm
Commented on: 220417

17:00

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Luis Oliveira
April 18th, 2022 at 6:22 pm
Commented on: 220417

12'55


32 / 36 / 35

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Marco Antonio Menéndez Villa
April 18th, 2022 at 5:36 pm
Commented on: 220417

12:20 (Rx)

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Antonio Alves
April 18th, 2022 at 6:55 am
Commented on: 220417

As prescribed: 19'40''

45 + 42 + 42 lunges / burpees

--

Peace.

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Randy Crooker
April 18th, 2022 at 12:21 am
Commented on: 220417

Rx 14:42 (37-36-36)


compare to 191225

Rx 17:27 (40-40-40)

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James Gentile
April 17th, 2022 at 10:53 pm
Commented on: 220417

14:58 Measured to the gnats ass.


40-39-40.


Not sure how folks were lunging this in the low 30s, I have long legs and stretched each stride to the max. Took my time on the lunges and the burpees were a slog as always at that many reps. Pushed hard the last minute to stay under 15.

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Jeanette Novak
April 17th, 2022 at 10:37 pm
Commented on: 220417

17:17 Rx

35-35-35 burpees

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Jeanette Novak
April 17th, 2022 at 10:35 pm
Commented on: 220417


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Coastie Nick
April 17th, 2022 at 9:47 pm
Commented on: 220417

Rx’d: 16:57 (43, 41, 41)


191225: 18:53

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YooSik Kim
April 17th, 2022 at 9:00 pm
Commented on: 220417

Heimdall A

Complete as many reps as possible in

10minutes of:

5 strict pull-ups

5 strict ring-dips

10 one-leg squats alternationg

-10R

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Steve Day
April 17th, 2022 at 8:05 pm
Commented on: 220417

14:40


42 per round

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Mike Munsee
April 17th, 2022 at 7:45 pm
Commented on: 220417

M 51/195/6’

13:17 as rxd.

Burpees 40/36/35.

Happy Easter!! He is risen indeed!!

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Sam K
April 17th, 2022 at 7:31 pm
Commented on: 220417

Rx

15:43

M/30s/225lbs


Son(14)

@40m

23:55

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Lincoln Kerger
April 17th, 2022 at 7:28 pm
Commented on: 220417

Rx 12:52

36-33-33


No compare to data, but I'm pretty sure it was better this time around.

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Brian Wade
April 17th, 2022 at 5:00 pm
Commented on: 220417

50 m

38, 34, 31


Timer quit before ended

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Stacey Thompkins
April 17th, 2022 at 3:52 pm
Commented on: 220417

M/47/6'2"/185#


Rx'd

13:40

35/35/35

Compare to was

Rx'd

14:26

37/36/35


Happy Easter suspects!

He is risen!!!

(edited)
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Spencer Hendel
April 17th, 2022 at 3:47 pm
Commented on: 220417

33/M/6’2”/210#


10:33

Round 1: 40 steps

Round 2: 39 steps

Round 3: 39 steps

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Kim Blair
April 17th, 2022 at 2:19 pm
Commented on: Workout Tips

17:30 Rx

42-38-38 burpees

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Charles Meyers
April 17th, 2022 at 2:17 pm
Commented on: 220417

Beginner Option:

3 rounds for time of:

25-m lunge in AFSAP

1 burpee per lunge step taken

13:08

20-18-17

(edited)
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Jonathan Elmore
April 17th, 2022 at 2:11 pm
Commented on: 220417

24:07 42-46-46 with #20 vest


191225

22:30 44 per round no vest


I’ll take it!

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Scotty McCartney
April 17th, 2022 at 2:11 pm
Commented on: 220417

50yo M, 5’10”, 198#

11:08. 34/33/33 steps.

I think I measured out 50m pretty close. ;)

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Michael Arko
April 17th, 2022 at 2:08 pm
Commented on: 220417

40-38-38

16:43

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Leyton Summerlin
April 17th, 2022 at 11:40 am
Commented on: 220417

18:46

150'

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Chris Sinagoga
April 17th, 2022 at 1:43 am
Commented on: 220417

Champions Club Scaling Notes


RANT

This is the one Coach special - the AFSAP - I remember never quite getting the concept of. My first thought was an extra big step kind of blocks movement by forcing the shin not to go past vertical (loading the hip), but that can also be done by just having good form. Then I thought maybe it emphasized hip extension, but, again, having good form by keeping your back foot spun in on regular lunges does that as well.And finally I thought maybe it emphasizes the pushing part of the front leg (ie. coming out of a pistol), but keeping a forward fall during regular/alternating lunges accomplishes that. We usually just either do regular lunges or add reps, but I'm all ears to hear the value of doing it this way...


WORKOUT THEMES

Medium and light. Stamina and balance are probably biggest factors. Movement interdependence (meaning one movement is dictated by another). Also, originally done as something that could be done anywhere (Christmas). Makes sense for Easter as well.


ASSUMED

You have 50 available meters in some kind of form, no matter how many turnarounds it takes


MAIN DECISION

Keep the penalty format or simplify to a regular AMRAP?


TECHNIQUE SCALE

AMRAP in 15 minutes of:

20 lunges

10 burpees


CONSISTENCY SCALE

For time:

Lunge 150 meters

*do 1 burpee for every step


INTENSITY SCALE

3 rounds of:

Sprint 400 meters

*do 1 burpee for every second over [blank - pick time that would give you around 12ish burpees per round]


MY STUFF

Didn't get to this in time, did a version of yesterday's


GENERAL FEAR LEVEL: 6

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