CrossFit | 220511
Wednesday

220511

Workout of the Day

31

Complete as many rounds as possible in 12 minutes of:

1 L-sit rope climb
3 overhead squats
1 L-sit rope climb
6 overhead squats
1 L-sit rope climb
9 overhead squats
1 L-sit rope climb
12 overhead squats

Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.

♀ 75 lb ♂ 115 lb

Post rounds completed to comments.


Scaling:
If you are unable to complete an L-sit rope climb, modify the movement and challenge yourself in a pulling exercise.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1 Legless rope climb
3 overhead squats
1 Legless rope climb
6 overhead squats
1 Legless rope climb
9 overhead squats
1 Legless rope climb
12 overhead squats

Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.

♀ 75 lb ♂ 115 lb

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
1 Rope climb, lying to standing + 1 pull with feet wrapped
3 overhead squats
1Rope climb, lying to standing + 1 pull with feet wrapped
6 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
9 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
12 overhead squats

Etc. adding 3 reps to the OHS each round.

♀ 22 lb ♂ 35 lb

The L-Sit Rope Climb

Rope climbing has long been a staple of the CrossFit regimen. It is a tremendously functional way to challenge the grip and develop upper-body strength. With the addition of the L-sit position, this movement has no peer in developing grip, arm, and core strength, as well as full-body control and coordination.

WatchThe L-Sit Rope Climb

Comments on 220511

38 Comments

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Ralph Keeley
May 17th, 2022 at 5:15 am
Commented on: 220511

M/36/6'/175#


Subbed two 10' L-sit from seated rope climbs each round (dropped from the top; did not maintain L-sit on the way back down).

OHS as Rx


12 of 18 OHS


Deo gratias

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Giuseppe Petrillo
May 15th, 2022 at 2:11 pm
Commented on: 220511

12* ohs + rc rx’d

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barbara waltz
May 15th, 2022 at 10:29 am
Commented on: Elbow Position in the Overhead Squat


I used to Have some bad debts,  Unpaid student loans

and even a criminal record probably as a result of past mistakes or the

bad choices made,  All of these negative records in one way or the other

cause serious damage to my credit-worthiness on my credit reports ,

thus deflecting my score.

Thanks to (NEWHORIZONCREDIT1 AT GMAIL DOT

COM ) who came to my rescue and cleared all the negativities on my

credit reports and boosted my score  .

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barbara waltz
May 15th, 2022 at 10:28 am
Commented on: 220511


I used to Have some bad debts,  Unpaid student loans

and even a criminal record probably as a result of past mistakes or the

bad choices made,  All of these negative records in one way or the other

cause serious damage to my credit-worthiness on my credit reports ,

thus deflecting my score.

Thanks to (NEWHORIZONCREDIT1 AT GMAIL DOT

COM ) who came to my rescue and cleared all the negativities on my

credit reports and boosted my score  .

Comment URL copied!
Fabian Delaflor
May 13th, 2022 at 7:59 pm
Commented on: 220511

Scaled L sit rope climb for 5 second L sit and 5 strict pullups

OHS @ #65

5 rounds 4 OHS at the 12' mark, then finished the 18 OHs

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Antonio Alves
May 12th, 2022 at 10:00 pm
Commented on: 220511

Modified:

--

Buy-in: for 5 minutes: 30'' of L-sit tuck holds, 30'' rest

-

Then, using a 20 kg bar: As many rounds as possible in 15 minutes of:

10 hanging knee raises

10 bent over rows

3, 6, 9 (...) OHS

-

6 rounds + 10 knee raises in 15'. Completed round 7, then:

Cash-out: 2 more rounds at each station to complete 100 reps of each movement

--

Peace.

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Chris Meldrum
May 12th, 2022 at 7:50 pm
Commented on: 220511

Scaled to 2 legless rope climbs, from seated to 8 ft.  OHS as rx’d.  Got through the round of 18 OHS, plus rope climbs, plus 5/21 OHS reps.


Even with the scaling, I had to cheat here and there on the legless climbs when my grip fatigued.  Still, I’m happy I didn’t just dodge these; the grip work alone is killer.  OHS were unbroken through round of 15, then 12-6.  They felt pretty good, was glad to get through so much unbroken.  Left wrist and shoulder smarted a bit though.


49m/5'10"/180

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Mike Munsee
May 12th, 2022 at 7:22 pm
Commented on: 220511

M 51/215/6’

scaled ohs to #95 and subbed 5 Lsit pull-ups for the rope climb. Got through 18 ohs+5 pull-ups.

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Patrick Doyle
May 12th, 2022 at 3:21 pm
Commented on: 220511

Seated legless (5'x3) = 1 climb

OHS 65#

finished at

15 OHS.

12:00

tough one !!

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Christian Simpson
May 12th, 2022 at 2:02 pm
Commented on: 220511

Brutal! SC to intermediate but should've probably gone to 105#...3 + 1/-

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Randy Crooker
May 12th, 2022 at 12:47 pm
Commented on: 220511

Sub/scaled

5 L-sit pull-ups per rope climb

75lbs OHS


6 rounds + 5 L-sit pull-ups

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Lincoln Kerger
May 12th, 2022 at 12:55 am
Commented on: 220511

Subbed 5 L-sit pull-ups per rope climb, scaled OHS to 95#

5 rds + 5 pull-ups + 6 OHS


Finished the set of 18 for good measure. Shoulders are well-done between yesterday and today's WODs.

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Sam K
May 11th, 2022 at 10:18 pm
Commented on: 220511

Performed as:

Legless rope climb to 10' (that's all I felt "safe" to as decent was a controlled fall)

115lb OH squats


5 rounds + 10 OHS


M/30s/222lbs


Son(14):

As:

3 rope pull ups

45lb OH squat


5 rounds + 12 OHS

Comment URL copied!
Troy Bruun
May 11th, 2022 at 9:57 pm
Commented on: 220511

12min AMRAP: 7rds+13reps 104 total


Legless Rope Climb from seated(~12’)

OH SQT (75lbs)


GWU: 2x 200mRun/10RingRow/10Pushup/

10SQT/10Hollow Rocks


SPWU: OH KB holds/ SA pivot Barbell SQT/ Empty OH SQT ^Wod


lying to standing rope climb/rope climb/leg less rope climb


COOL DOWN: Wrist mobility/legs/shoulders


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Coastie Nick
May 11th, 2022 at 9:17 pm
Commented on: 220511

Intermediate: 5 rds

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Brian Louchis
May 11th, 2022 at 8:50 pm
Commented on: 220511

6 rounds

5 L-sit towel pull-ups

95 lb OHS

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Jim Rix
May 11th, 2022 at 8:18 pm
Commented on: 220511

Subbed and scaled to 4 Tarzan pull-ups/round and 80# OHS

5 rounds + 15 OHS

Had to reset a couple of times due to cramping in the back of my left shoulder. Assume that’s not uncommon.


59/5’8”/156

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Chris Sinagoga
May 11th, 2022 at 7:14 pm
Commented on: 220511

John, got a kick out of that. Good work!

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Christian Palomino
May 11th, 2022 at 5:48 pm
Commented on: 220511

Rx'd 6 rondas más 11 OHS, estuvo 🔥

Fue muy bueno lo volvería a repetir

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Luis Oliveira
May 11th, 2022 at 5:20 pm
Commented on: 220511

Couldn't maintain form on the L-sit climbs, specially on the descents.


Nice challenging movement!


https://youtu.be/Wx1VMkZDWiw

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Steve Day
May 11th, 2022 at 4:01 pm
Commented on: 220511

3 L-sit pullups & 2 x 50lb dumbbell OH Squat


made it thru 15 OH squats in the round of 18

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Tami Atwell
May 11th, 2022 at 3:53 pm
Commented on: 220511

1 lying to standing rope

3 overhead squats (20 lb)

1 lying to standing rope

6 overhead squats (20 lb)

1 lying to standing rope

9 overhead squats (20 lb)

1 lying to standing rope

12 overhead squats (20 lb)

1 lying to standing rope

15 overhead squats (20 lb)

1 lying to standing rope

18 overhead squats (20 lb)

1 lying to standing rope

21 overhead squats (20 lb)

1 lying to standing rope

24 overhead squats (20 lb)

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Jonathan Elmore
May 11th, 2022 at 3:19 pm
Commented on: 220511

7:59 9’ ceiling did two climb per, OHS weren’t as low as I would have liked should have done 95 or less, climbs were a mix of l-sit and legless

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Alexandre Beaulieu
May 11th, 2022 at 2:43 pm
Commented on: 220511

6 Rope climb + 18 Ovhs @ 115

1st rope climb : L-Sit

After that legless

M/35/192

(edited)
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David Swicegood
May 11th, 2022 at 2:42 pm
Commented on: 220511

Rx format but @ 65 lbs for OHS, which was right weight, + jumping towel pulls 7x each left hand over then 7x right hand over

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Michael Arko
May 11th, 2022 at 1:40 pm
Commented on: 220511

Still a lot of back pain (butt hurt) from Monday's fall. Subbed like this:


8 L Pull-ups

+2x 1-arm dumbbell lunges, 33lbs, left arm (2-4-6- etc.)

+2x 1-arm dumbbell lunges, 33lbs, right arm

  • lunged backward for max balance, min back stress


6 round + 8 pull-ups + 4 lunges

= 56 L pull-ups + 46 left-arm + 42 right-arm

= 144 total reps

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Amedeo Alessio Cerea
May 11th, 2022 at 1:16 pm
Commented on: 220511

12 + 1 rope 2 OHS

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Charles Meyers
May 11th, 2022 at 12:19 pm
Commented on: 220511

Beginner Option: round 5 plus 8

Complete as many rounds as possible in 12 minutes of:

1 Rope climb, lying to standing + 1 pull with feet wrapped

3 overhead squats

1Rope climb, lying to standing + 1 pull with feet wrapped

6 overhead squats

1 Rope climb, lying to standing + 1 pull with feet wrapped

9 overhead squats

1 Rope climb, lying to standing + 1 pull with feet wrapped

12 overhead squats

(edited)
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Sam Meixell
May 11th, 2022 at 12:15 pm
Commented on: 220511

3 strict pullups

+3 OH squats/ round, 75#


6 rounds in 12 minutes

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John Clarke
May 11th, 2022 at 10:27 am
Commented on: 220511

Haven't done OHS in forever, a yuge weakness for me as is. Chris'd this one the first few minutes. Started 3 weighted pull-ups (12lbs); 3 OHS (12lbs dumbbells). Did a few variations and ended with 3 weighted pull-ups (20lbs); 24 goblet squats (24kg KB)


Chris'd: when you try out different variations during the workout.

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James Gentile
May 11th, 2022 at 10:11 am
Commented on: 220511

No rope, subbed x7 L-sit pull-ups for each climb. Scaled weight to 95lbs.


5R + 1 "climb" + 8 OHS


Finished the round of 18 off after.


Much respect for those tackling this rxd today!

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Chris Sinagoga
May 11th, 2022 at 2:44 am
Commented on: 220511

Champions Club Scaling Notes


RANT

Nothing to rant about


SHORT MEDIUM LONG


LIGHT


MEDIUM

x

HEAVY


SCALING FOR LIMITING FACTORS

Strength - 10 rounds for time of: 1 legless rope climb or 4 strict pull-ups, :15 L-sit, 1 overhead squat

Flexibility - AMRAP in 12 minutes of: 5 strict pull-ups, 20-sec. OHS hold at bottom

Stamina - 2 rounds of: 3:00 L-sit rope climb practice, 3:00 OHS practice


MY STUFF

Didn't get to this in time, so I went back and made up the Roaming Diane from late-April. 6:53 as rx


GENERAL FEAR LEVEL: 6

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Chris Sinagoga
May 11th, 2022 at 2:32 am
Commented on: Elbow Position in the Overhead Squat

Mickey, the elbows straight is just about creating tension in the shoulders. Externally rotate the shoulders (elbow pits up to the ceiling, elbow tips towards the ground) and keep them spun the entire time as best as you can and that will go a long way towards keeping tension. Also, mashing your biceps and elbow and forearms with a barbell will get those boys straight for you.


Also a side note, Joe was one of the interns at my first ever L-1 in 2010. A few other notable ones there as well. Cool to see how they climb up the ladder over time.

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Mickey Ferguson
May 11th, 2022 at 1:13 am
Commented on: Elbow Position in the Overhead Squat

Any tips for those of us whose elbows simply won't go 100% straight and won't lock? It's something I've struggled with since I started CrossFit 10 years ago.

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Guy Harvey
June 30th, 2020 at 6:25 pm
Commented on: Elbow Position in the Overhead Squat

...and when I correct my wife on anything she gets upset! 😅

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Grant Shymske
June 30th, 2020 at 1:12 pm
Commented on: Elbow Position in the Overhead Squat

Simple, effective!

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Troy Work
June 30th, 2020 at 11:51 am
Commented on: Elbow Position in the Overhead Squat

Joe is the 🐐

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Kevin Morgan
July 26th, 2020 at 1:11 pm

Agreed. He was at my l1 course.

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