Monday

220620

Workout of the Day

47

Complete as many rounds as possible in 30 minutes of:

1,000-m bike
3 weighted pull-ups, ♀35 lb/♂45 lb
5 strict pull-ups
7 kipping pull-ups

Post rounds completed to comments.


Scaling:
The biking in this longer AMRAP will not interfere with your ability to pull, so ride hard. The pull-up complex should be completed unbroken for the first several rounds, so reduce the loading and reps if that is not feasible. For the weighted pull-ups, use a dumbbell between your ankles that you can jettison while staying on the bar for the remaining reps.

Intermediate Option:
Complete as many rounds as possible in 30 minutes of:
1,000-m bike
2 weighted pull-ups, ♀20 lb/♂30 lb
4 strict pull-ups
6 kipping pull-ups

Beginner Option:
Complete as many rounds as possible in 30 minutes of:
1,000-m bike
10 banded or jumping pull-ups

Comments on 220620

42 Comments

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Jeffrey Howard
July 2nd, 2022 at 6:08 pm
Commented on: 220620

M/26/5'8"/170lb

CrossFit AFK


7+1002 - Rx (1000m bike and 2 weighted pull-ups. Started to struggle on pull-ups on rounds 4 and 5. Bike trail with boardwalks, 500m out and back.)

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Courtney Guthrie
July 2nd, 2022 at 5:44 pm
Commented on: 220620

8+500m bike scaled

3 Kipping pull ups

7 ring rows


F/25/5’5/145

CrossFit AFK

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Brian W
July 1st, 2022 at 12:50 pm
Commented on: 220620

7 Rds + 200 meters

35 lbs

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Dan Morris
June 29th, 2022 at 1:16 pm
Commented on: 220620

Assault bike (did .65 mile rounds), scaled to 35lb DB


6 + .5mile bike


43 / 6’0 / 195

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Artie Di
June 28th, 2022 at 9:48 am
Commented on: 220620

54yr Make 165#

RX'd .40lb DB, Echo bike

Did 9 full rounds plus 1000m bike did weight pullups unbroken and kipping ..strict I broke up 3;2 or 2;3

(edited)
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Steve Kolock
June 25th, 2022 at 11:28 pm
Commented on: 220620

5 + 1000m & 3 weighted PUs


Thought I was going to get 6 rounds, but got a cramp at round 5 and slowed down more than I should've.

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James Tucker
June 25th, 2022 at 10:04 pm
Commented on: 220620

Subbed bike for 400m run. Rx everything else.


7rnds. + 100m


Started to really struggle with 45lbs pull ups around round 4. I feel the burn

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Christian Simpson
June 25th, 2022 at 3:44 pm
Commented on: 220620

SC to echo bike, 2 25# weighted PU/4 str PU/6 kipping PU... 6+1000m/-/-/-

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Brian Coon
June 23rd, 2022 at 11:05 pm
Commented on: 220620

400m run (was so nice out!)

2/4/6 pull-up complex with 30#db for weighted

9 rounds

M/53/175/5'11"

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Ralph Keeley
June 23rd, 2022 at 4:48 am
Commented on: 220620

M/36/6’/170#


6+3 strict pull-ups

pull-ups Rx; .7 mile bike through neighborhood


Deo gratias

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Chris Meldrum
June 22nd, 2022 at 9:33 pm
Commented on: 220620

Subbed 400m run for bike.  With 20 lb. weight vest.  6 rounds + 175 meters.


Goal was to get each round in about 5 minutes, with slightly more of that time spent on pull-ups vs. running.  Goal was also to stay unbroken on each movement, but rest as needed between movements.  Used a 45# plate and weight belt for the weighted pull-ups.  Almost hit both goals; first round came in around 4:30 and was able to stay on pace.  Had to break last set of 3 weighted pull-ups to 2/1, but otherwise got that as well.  Heat made this one pretty unpleasant even with relatively lower intensity.


#weightvestmonth


49m/5'10"/180

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Adam Pequignot
June 22nd, 2022 at 6:05 pm
Commented on: 220620

M/42/140lb


AMRAP-30

1,000m Assault Bike

3 Weighted Pull-ups (25)

5 Strict Pull-ups

7 Kipping Pull-ups


9+667.5m


*Scaled weighted pull-ups from 45lbs to 25lbs for a 3:00/round pace per the guided video

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Manchild Manchild
June 22nd, 2022 at 5:15 pm
Commented on: 220620

Intermediate, 20 minutes, and subbed 400m run for bike


5 rounds

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Salvador Guevara
June 22nd, 2022 at 3:45 am
Commented on: 220620

6 rounds 4828m (804.66m/round)

2,4,6 @ 25Lbs

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Salvador Guevara
June 22nd, 2022 at 3:43 am
Commented on: 220620

6 rounds 4,828 M (804.66m/round)

2,4,6 at 25Lbs

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Patrick Doyle
June 22nd, 2022 at 1:18 am
Commented on: 220620

30 Mins of:

1000 M Airbike

10 strict pull ups

10 completed....

On the buzzer

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Cade Weston
June 21st, 2022 at 11:18 pm
Commented on: 220620

11 Rounds, intermediate but with 35#

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Dusty Bright
June 21st, 2022 at 6:36 pm
Commented on: 220620

Beginner Modified


3 Rounds of

1000m bike

10 Air Squats

10 decline bench sit ups

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Aaron Brumit
June 21st, 2022 at 5:57 pm
Commented on: 220620

Intermediate with 35lbs.

Biked outside on an 1100 meter loop.

Completed 6 sets + 900 meters.

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Christopher Robertson
June 21st, 2022 at 5:19 pm
Commented on: 220620

1/2 mile walk (3.6) 15 pull ups assisted, 1000 m row 15 dips assisted, 2000 m bike 15 pull ups.

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Brian Louchis
June 21st, 2022 at 3:44 pm
Commented on: 220620

2:00 bike, 10 strict pull-ups per round

8 rounds + bike + 1 spu

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Antonio Alves
June 21st, 2022 at 12:15 pm
Commented on: 220620

Much modified:

--

10 km biking

Then:

AMRAP in 10 minutes of:

10 DB bent over rows @2x 12,5 kg DB

10 incline push-ups

(7 rounds)

Then:

As many reps as possible in 5 minutes of DB bent over rows and incline push-ups, switching movements at every break.

(61+26)

--

Peace.

(edited)
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Sam Meixell
June 20th, 2022 at 11:21 pm
Commented on: 220620

5 rounds + 600m in 30 minutes of:

1,000-m bike

2 weighted pull-ups, 20#

4 strict pull-ups

6 kipping pull-ups

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Mike Andridge
June 20th, 2022 at 9:37 pm
Commented on: 220620

Wanted to do something with a vest

and knew this wasn't happening:)

W/20#vest

400m FC w/ one 40#db, every beak 8 pwr snatch

400m run

100 waiter walk L/R

400m run

Run up/dwn bleachers

400m run

Untimed

Well done Chris M!!

I'll make this up tued with no vest.

M/52/175

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Derek Eason
June 20th, 2022 at 9:37 pm
Commented on: 220620

Rx 11 rounds + 323m Bike Erg


*All sets unbroken.

*1:58.1 - 1:58.7 avg./1000m

*Damper at 4.5, approx. 80 RPMs.


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Sam K
June 20th, 2022 at 9:30 pm
Commented on: 220620

After paddleboarding


Performed as:


900m on Airdyne(equivalent to 1km but can't figure out how to calibrate this old thing) first round just under 2min, rest slightly over


Weighted pull ups, used a 45lb plate with a foot strap

8 rounds + 350m biking


M/30s/225lbs


Not feeling great today 😖

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Troy Bruun
June 20th, 2022 at 9:20 pm
Commented on: 220620

30min AMRAP: 9rds + .15mile bike


1000m(.621mile) Echo Bike

3 Weighted Pull-up (20lb DB)

5 Strict

7 Kipping

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Ariella Ross
June 20th, 2022 at 6:26 pm
Commented on: 220620

Scaled to Beginner. 7 rounds jumping pull ups

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Dave DeCoste
June 20th, 2022 at 6:22 pm
Commented on: 220620

8 rounds + 1,000 meter bike + 1 weighted pull-up

Rx

(edited)
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Gavin Oelofse
June 20th, 2022 at 5:47 pm
Commented on: Workout Tips

7 rounds on beginner option

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John Clarke
June 20th, 2022 at 4:59 pm
Commented on: 220620

Subbed Nicole


20/17/15/13/13/13/10

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Lincoln Kerger
June 20th, 2022 at 4:13 pm
Commented on: 220620

Intermediate rep scale with 25# DB, and on a road bike.

7 rds + 1000m (finished rnd 8 for good measure)


Like to say rep scheme was unbroken but can't - trying to drop the DB to the side to make sure it was out of the way for the remaining reps was a no go. Hard to kip on my bar due to the height and the rack not being secured adequately.

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Jim Rix
June 20th, 2022 at 4:07 pm
Commented on: 220620

Did yesterday’s WOD…results there. Great to see the heart health testimonials in the comments.

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Coastie Nick
June 20th, 2022 at 3:09 pm
Commented on: 220620

7 rds + 500m. I used my daughters (kids) one speed road bike, so Imma call it Rx’d based on the personal sacrifice of my limited street cred.


5/7 rds unbroken pull-up complex

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Alexandre Beaulieu
June 20th, 2022 at 3:02 pm
Commented on: 220620

8 rnds + 285m. Rx

M/35/192

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Amedeo Alessio Cerea
June 20th, 2022 at 2:26 pm
Commented on: 220620

Intermediate

7 rounds

unbroken Round 1 & 2

(edited)
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Jonathan Elmore
June 20th, 2022 at 2:23 pm
Commented on: 220620

8 rounds Rx Echo bike, 9 rounds 33:43

1:30 on 6 rounds of bike 2 were 1:40

Wife 7 rounds Ring Row 3 versions, Rower/Jump Rope instead of bike

Later did 5 rounds .5 Echo and 10 ring kipping PU all with #20 vest 12:40, over 💯 in garage

(edited)
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James Gentile
June 20th, 2022 at 2:21 pm
Commented on: 220620

RXd on spin bike.


9 rounds + 200m.


Bike rounds were all sub 2:00, pull-up's were 60-90s.

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Travis Schwartz
June 20th, 2022 at 1:49 pm
Commented on: 220620

7 rdds, intermediate Scale. 15lb db

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Michael Arko
June 20th, 2022 at 1:36 pm
Commented on: 220620

Subbed ~500m run, 25lbs dumbbell

6 rounds + run + 3&5 pull-ups

Just short of target 7 rounds.

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Charles Meyers
June 20th, 2022 at 12:14 pm
Commented on: 220620

Beginner Option:

Complete as many rounds as possible in 30 minutes of:

1,000-m bike mountain bike

10 banded or jumping pull-ups

6 rds + 100 meters

(edited)
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Chris Sinagoga
June 20th, 2022 at 12:22 am
Commented on: 220620

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Monostructural and gymnastics. Using endurance to challenge our upper-body pulling. Three variations of the same exercise.


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


I DON'T GOT PULL-UPS LIKE THAT SCALE

AMRAP in 30 minutes of:

Bike 1000m

2:00 pull-up practice (weighted/strict/whatever)


SECOND WEEK OF CROSSFIT SCALE

AMRAP in 20 minutes of:

Bike/row/run for 2ish minutes

10 kipping pull-ups (modify range of motion to keep rhythm)

10 strict knees to elbows


WORKING ON MY LIMITING FACTOR

Most likely it will be either endurance (breathing) or stamina (arms/grip). Use the other station as an active rest of sorts so you can focus on the one you need most. 2:00 of strict pull-up practice is really boring, but don't let boring get in the way of effective.


MY STUFF

I kinda played around with a few options on this one because I wasn't sure how long a 1k bike would take. Didn't count rounds, but used the run as a recovery and hit all sets of pull-ups without coming down from the bar.


GENERAL FEAR LEVEL: 7

(edited)
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