Saturday

220604

Workout of the Day

52

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

♀ 95 lb ♂ 135 lb

Post time to comments.
Compare to 190602.


Scaling:
Reduce the weight on the barbell in order to move through this workout with solid mechanics.

Beginner Option:
For time:
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
12 cleans
9 thrusters
Row 250 meters
9 cleans
6 thrusters

♀ 35 lb ♂ 45 lb

Nutrition: The Teeter-Totter

5

Anyone who wants the full benefit and results of CrossFit must understand—and then act on the information—that nutrition is the foundation for all the other work you do in the name of athletic development and elite health. The key, of course, is hormones, which regulate how the body stores and releases energy and repairs itself.

WatchNutrition: The Teeter-Totter

Comments on 220604

48 Comments

Comment thread URL copied!
Leonel Manzilla
August 11th, 2022 at 1:13 am
Commented on: 220604

Felt like shit all the wod, 46:00 rx

Male24y175cm84kg


No rower so 1200m 600m and 300m

Deplorable

(edited)
Comment URL copied!
Blas Raventos
August 9th, 2022 at 9:21 pm
Commented on: 220604

Me puse un límite de 30 min.


Trabajé con 50 kilos.


Me frenó el cap de 30.


Completé 2000m 21 clean, 15 thrusters, 1000m, 15 clean 12 thrusters, 300m.


Volviendo de un quiebre en el ritmo de entrenamiento el combo cardio y de levantamiento fue durísimo. Creo que encontré una aspereza en mi fitness. El combo de larga duracio de MW con pesos moderados no nec livianos.


Gracias!

Comment URL copied!
Nada Abdelrahman
July 6th, 2022 at 4:10 pm
Commented on: 220604

32:18

F, 5'5, 30yo, 154lb

Used 66lb barbell for thrusters and cleans. Same reps as in the main workout

(edited)
Comment URL copied!
Jeff Chalfant
June 25th, 2022 at 9:57 pm
Commented on: 220604

35:15 as rx’d. Sudden heat wave here so I went slow today 2:05 pace on row.. Singles on cleans. 2-7 reps on thrusters. (3 sets, 3 sets, 2 sets) Ate a slice of pepperoni pizza for breakfast immediately before leaving Emma’s to drive home and work out. Some burpee feelings during and some pukie feelings for about a minute after. Slammed myself in the throat on one of the cleans -that was/is no fun! Load felt lighter than 135 has felt in the past. The combination of the barbell exercises and rowing on this one was a doozy. Biceps were pumped out before I got off the rower.


Compare to was 28m not rx’d with front squats instead of thrusters and using a rack. Today was from the ground and I dropped each clean into crash pads and rolled it toward me onto the floor, which slowed me WAY down from a usual dropped singles pace.



185/43/176cm


185/43/176cm

(edited)
Comment URL copied!
DuToit Botha
June 23rd, 2022 at 6:06 am
Commented on: Workout Tips

19:37

61kg Barbell


2km Row 07:08 - Pace 1:47

- 20 HPC

- 1 HPC + 12 Thrusters

- 9 Thrusters

1km Row 3:30 - Pace 1:50

- 14 HPC

- 1 HPC + 10 Thrusters

- 5 Thrusters

500m - 1:56 - Pace 1:50

- 8 HPC

- 1 HPC + 9 Thrusters

Comment URL copied!
Braxton Glass
June 22nd, 2022 at 3:09 pm
Commented on: 220604

58 yo m 5’5” 153lbs


For time:

Row 2,000 meters

21 cleans

15 thrusters

Row 1,000 meters

15 cleans

12 thrusters

Row 500 meters

9 cleans

9 thrusters


Clean 65lbs

Thruster 45lbs


29:55

Comment URL copied!
Tony Martin
June 18th, 2022 at 3:51 pm
Commented on: 220604

M/52/76"/272#


Scaled to beginner reps and weight (45#)


Subbed Echo Bike for row (2k, 1k, 500m)


T=9:20

Comment URL copied!
Jeffrey Howard
June 14th, 2022 at 10:58 pm
Commented on: 220604

M/26/5'8"/170lb

CrossFit AFK


26:49 - Rx (Rows were steady and actually pretty hard after some heavy deadlifts, and strict muscle-ups, and that GHD workout overall. Did cleans and thruster in sets of 2-5, and would go from my last few reps of cleans into my first few reps of thrusters. Hot and sweaty today.)

Comment URL copied!
James Tucker
June 10th, 2022 at 10:12 pm
Commented on: 220604

Had to switch cardio to running because I don't own a rower. 1 mile run, 800m and 400m. Weight and reps RX.


23:11


Haven't done a WOD like this with in a minute, felt like I was red lining by round 2 lol

Comment URL copied!
Dan Morris
June 9th, 2022 at 2:49 pm
Commented on: 220604

Scaled to 95lbs - for rotation purposes did 1k row / 800m run then 500m row / 400m run


~27 mins


43 / 6’0 / 195

(edited)
Comment URL copied!
Brett Eckles
June 9th, 2022 at 10:57 am
Commented on: 220604

22:11 with 95lb


M/29/6’1”/200lbs

Comment URL copied!
Marco Antonio Menéndez Villa
June 8th, 2022 at 7:12 pm
Commented on: 220604

24:45 Sc

95 lb

Comment URL copied!
Damian Truchel
June 7th, 2022 at 2:57 pm
Commented on: 220604

23:12 RX+ (Unbroken)

Comment URL copied!
James Gentile
June 7th, 2022 at 1:36 am
Commented on: 220604

completed after 06/06 WOD.


As RXd.


32.58.


Every bit as challenging as I thought it would be. Maintained a 2:20 ish / 500m pace each row. Power cleans broken into rounds of 5 or smaller. Thrusters were rough, but tried to hang onto 5 to start each round.

Comment URL copied!
Troy Bruun
June 6th, 2022 at 8:27 pm
Commented on: 220604

220604 22:38


(95lbs)

Comment URL copied!
Dave Roberts
June 6th, 2022 at 1:34 pm
Commented on: 220604

28:12

Beginner option reps but with 95#

Subbed same distance run in place of row.

Comment URL copied!
Ralph Keeley
June 6th, 2022 at 1:21 am
Commented on: 220604

Scaled for 115 lb.

26:41 Couldn’t breath! Power cleans in 3 sets, thrusters in two.


Deo gratias

Comment URL copied!
Dezert Sky Kiddoo
June 5th, 2022 at 11:06 pm
Commented on: 220604

25:33

#115, running substitute

Comment URL copied!
Kevin Miller
June 5th, 2022 at 5:54 pm
Commented on: Workout Tips

Beginner Scale

18:19

Comment URL copied!
Greg Fairbanks
June 5th, 2022 at 5:28 pm
Commented on: 220604

Beginner + Scale. Accidentally did same # of thrusters as cleans, but just went with the extra credit)

Row 1000m (concept2 res. 10)

15 power cleans, 45# (from floor position)

15 thrusters, 45#

Row 500m

12 power cleans

12 thrusters

Row 250m

9 power cleans

9 thrusters


15:02

Surprisingly just kinda repped all the way through this one, no significant breaks in action. Maybe could bump up the load a bit next time.



Comment URL copied!
Brian Louchis
June 5th, 2022 at 4:02 pm
Commented on: 220604

22:48

8:00, 4:00, 2:00 bike

50 lb dumbbells

Comment URL copied!
Antonio Alves
June 5th, 2022 at 10:47 am
Commented on: 220604

Modified, using 2x 9,5 kg DB for the SDLHP and 2x 12,5 kg DB for the cleans / thrusters:

--

200 DB SDLHP

21 cleans

15 thrusters

100 DB SDLHP

15 cleans

12 thrusters

50 DB SDLHP

9 cleans

9 thrusters

TIME: 34' 09''

--

Peace.

Comment URL copied!
Derek Eason
June 5th, 2022 at 3:03 am
Commented on: 220604

Rx 22:34



Singles on all Cleans.


5/5/5 - 6/6 - 5/4 on Thrusters.


Sub 2:01, Sub 1:58, Sub 1:56 on Rows.


Comment URL copied!
Lincoln Kerger
June 4th, 2022 at 10:44 pm
Commented on: 220604

For time:

2000m row

21 power cleans

21 thrusters

1000m row

15 power cleans

15 thrusters

500m row

9 power cleans

9 thrusters

75# barbell today

28:21


2 goals today as I was just not feeling like testing myself with multiple sore joints and muscles: keep rows under 8 min, 4 min, 2 min respectively; and break no more than twice for cleans or thrusters. Goals met or exceeded: 7:29, 3:45, 1:49 and broke thrusters once in the 21 and 15 sets. I scaled the weight all the way down to 75# and did power cleans in support of this. However, I failed to pay attention to the rep scheme for thrusters in execution.

Comment URL copied!
Patrick Doyle
June 4th, 2022 at 9:51 pm
Commented on: 220604

4 time:

2000 m Row 9:17

21 Cleans 95#

15 Thrusters DBs 25#/25#

1000 m Row 4:27

15 Cleans 95#

12 Thrusters DBs 25#/25#

500 m Row 2:09

9 Cleans 95#

9 Thrusters DBs 25#/25#

29:30

Comment URL copied!
David Whiteman
June 4th, 2022 at 8:15 pm
Commented on: 220604

95# bar

29:37


M/49/170#

Comment URL copied!
Mike Andridge
June 4th, 2022 at 7:58 pm
Commented on: 220604

Scaled to

w/20# vest

95# pc

40# db's for thrusters

else as rx

32:30

was hoping for 30 min

m/52/175

I take full responsibility for taking on Chris M's idea of wearing a 20# vest for the month of June,

but I was still a bit upset at him:)

Comment URL copied!
Sam Meixell
June 4th, 2022 at 7:58 pm
Commented on: 220604

26:48

Row 2,000 meters

21 cleans, 95#

15 thrusters, 95#

Row 1,000 meters

15 cleans, 95#

12 thrusters, 95#

Row 500 meters

9 cleans, 95#

9 thrusters, 95#

Comment URL copied!
Az Native
June 4th, 2022 at 7:54 pm
Commented on: 220604

Still working my way back, 2 weeks in after 6 week break. Slow, steady progress, scaled as follows:

1000m row

15 PC 95/15 thruster 35lb DB's

750m row

12/12

500m row

9/9

21:00

Good, controlled reps.

Comment URL copied!
Sam K
June 4th, 2022 at 7:00 pm
Commented on: 220604

Rx

20:40

Still unable to hold front rack properly with elbow issues

M/30s/225lbs


Son(14)

On air bike for same distance and 75lb bar

26:55

Comment URL copied!
Alexandre Beaulieu
June 4th, 2022 at 6:47 pm
Commented on: 220604

22:44 Rx

M/35/192

Comment URL copied!
Jim Rix
June 4th, 2022 at 5:39 pm
Commented on: 220604

Jonathan, creative way to find one’s time!

Comment URL copied!
Jim Rix
June 4th, 2022 at 5:36 pm
Commented on: 220604

Scaled to 95# and power cleans.

31:10

My 4th workout in a row, and I’m pooped. Looking forward to rx’ing tomorrow’s rest day.


190603: 26:14, same scales.


Like Chris, I read cleans to mean full squat cleans, but opted for surviving the workout vice strict rx movements.


59/5’8”/155

(edited)
Comment URL copied!
Steve Day
June 4th, 2022 at 5:05 pm
Commented on: 220604

3 rounds

500 meter row

9 cleans

9 thrusters

65lbs

untimed

trying to rehab back after three weeks of issues. trying to take it slow

Comment URL copied!
Coastie Nick
June 4th, 2022 at 5:02 pm
Commented on: 220604

Rx’d: 29:00


190602: 29:34

Comment URL copied!
Jonathan Elmore
June 4th, 2022 at 5:01 pm
Commented on: 220604

29 something forgot to start the timer looked at the songs that played and added the time, for sure under 30 min.

used #95

Comment URL copied!
Luke Corazza
June 4th, 2022 at 4:56 pm
Commented on: 220604

31:58


Subbed 1600m, 800m, 400m runs for rows and back squats for thrusters. (My hand wasn't having the rack position.)

(edited)
Comment URL copied!
Michael Arko
June 4th, 2022 at 4:46 pm
Commented on: 220604

95lb bar

32:30


Bar was too heavy for me at this rep scheme.

Comment URL copied!
Aaron Brumit
June 4th, 2022 at 4:23 pm
Commented on: 220604

26:41 using 85lb barbell.

Comment URL copied!
Stacey Thompkins
June 4th, 2022 at 4:09 pm
Commented on: 220604

M/47/6'2"/185#


Scaled to 95# and power cleans...22:36 compare to was the same in 22:15

Comment URL copied!
Dave DeCoste
June 4th, 2022 at 3:05 pm
Commented on: 220604

26:38 Rx

M/44/5’8”/165


compare to was 24:29 @115lbs

(edited)
Comment URL copied!
Amedeo Alessio Cerea
June 4th, 2022 at 1:54 pm
Commented on: 220604

Scaled to 50kg barbell

Cap 30’

468 of the 500m

Comment URL copied!
Chris Meldrum
June 4th, 2022 at 1:45 pm
Commented on: 220604

Recommend 1600/800/400m runs for those who need a sub for the row

Comment URL copied!
Charles Meyers
June 4th, 2022 at 1:41 pm
Commented on: 220604


For time:

Row 1,000 meters

15 cleans

12 thrusters

Row 500 meters

12 cleans

9 thrusters

Row 250 meters

9 cleans

6 thrusters

115 lbs 19:21

(edited)
Comment URL copied!
William Laerte
June 4th, 2022 at 1:26 pm
Commented on: 220604

age 39


40 kg


35'03



run - ( sub ron ) 1600 800 400 mt run

Comment URL copied!
Hank McKibban
June 4th, 2022 at 1:23 pm
Commented on: 220604

27:31 (115#, 125#, 135#)

Comment URL copied!
Florian Kaufmann
June 4th, 2022 at 11:16 am
Commented on: 220604

Beginner Option:

For time:

20 db rows - 22kg

15 cleans - 22kg

12 thrusters - 12kg


15 db rows 12kg

12 cleans 12kg

9 thrusters 8kg


12 db rows 8kg

9 cleans 8kg

6 thrusters 8kg


time: 10:34

Comment URL copied!
Chris Sinagoga
June 4th, 2022 at 1:29 am
Commented on: 220604

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Monostructural, two kinds of squatting, one emphasizing getting out of the bottom and one emphasizing getting an extra pop on the top. Core to extremity, jumping, pushing, and range of motion are also themes.


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


SCALING FOR LIMITING FACTORS

Speed - 7 rounds of: 200m run, 4 cleans, 2 thrusters - runs must be at goal mile pace

Coordination - AMRAP in 20 minutes of: 250m row, 10 [pick either the clean or the thruster)

Stamina - for time: row 3500 meters, 45 cleans, 36 thrusters


MY STUFF

14:51, but man I messed up the rep scheme. I used 135 but I thought the beginner rep scheme was the actual one. Also, did 800/400/200m run. Also also, I assume "cleans" mean full squat.


GENERAL FEAR LEVEL: 7

Comment URL copied!