Friday

220708

Workout of the Day

100

Complete as many rounds as possible in 10 minutes of:

10 ring dips
10 box jumps
10 toes-to-bars

♀ 24-in box ♂ 30-in box

Post rounds completed to comments.


Scaling:
Choose a box that is higher than you typically use. Focus on quality movement throughout the 10 minutes.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 jumping ring dips
10 box jumps
10 hanging knee raises

♀ 20-in box ♂ 24-in box

Ring Dip Modification

"The ring dip is a staple movement of CrossFit and one that you rarely see in other programs. Most people find that they can do only a third to half as many dips on rings as on bars. However, while you will always be able to do more bar dips, the ratio gets better as your support strength improves."

WatchRing Dip Modification

Scaling The Toes-to-Bar

"If you have a situation where an athlete isn't tucking as tight as you want them to, what you can do is give them feedback." Coach Kevin Montoya teaches a group scaling options at the CrossFit Gymnastics Course.

Watch Scaling The Toes-to-Bar

Comments on 220708

98 Comments

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Clint Michael
December 1st, 2022 at 12:25 pm
Commented on: 220708

3 rounds plus 28 reps- Rx’d

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Blas Raventos
September 30th, 2022 at 10:05 pm
Commented on: 220708

8 rondas en serrano 250 antes de futbol y cena con los pibes.


modificado a remos en anillas, saltos a macetero a altura arriba de rodillas y L lifts, mismas reps.

(edited)
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Blas Raventos
September 30th, 2022 at 10:03 pm
Commented on: 220708

.

(edited)
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Nada Abdelrahman
August 5th, 2022 at 3:11 pm
Commented on: 220708

4rds

Scaled: ring dips to bar dips

Toes to bar, it wasn't fully tucking my toes to the bar.

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Morgan Greene
August 4th, 2022 at 5:09 pm
Commented on: 220708

Push-ups, 24” box


5rds + 20 reps in 6th

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Morgan Greene
August 4th, 2022 at 4:53 pm
Commented on: 220708

Intermediate: 2rds + 4 PCLN in 3rd

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Jeff Chalfant
July 31st, 2022 at 12:05 am
Commented on: 220708

2 rounds plus 8 reps as prescribed. No breakfast. Sets of 3 tng reps on power clean until last 8. Equal parts cardio and legs. Sets of 3 became harder to receive. Fun, but I was more out of breath than I thought I would be, and did shorter sets than I wanted to.


180#43%176cm

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Jeff Chalfant
July 29th, 2022 at 11:37 pm
Commented on: 220708

5 rounds plus 16 reps with strict ring dips. Did toes thru rings 1 round but they were just as easy but slower than TTB. Box jumps unbroken and jumping off. Cycled but not rebounded. Ring dips broken 5/5 rounds 2,3,5 and 3/3/2/2 for round 6. Toes to bars/rings unbroken. About 85 degrees when I did it. Felt better after 5m mark so I tried to speed up and went unbroken on ring dips round 4, which may have limited my total score.


180/43/176cm

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Jade Teasdale
July 29th, 2022 at 3:26 pm
Commented on: 220708

Sadly only 2 rounds & 3 reps

started out UB on cleans, fell off…

125#s is 80% of my 1RM

I did lallygag a bit though. If I had hit it fresh, harder, & broke it up smarter, probably could’ve got 5-6 rnds

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Courtney Guthrie
July 28th, 2022 at 8:24 pm
Commented on: 220708

3+30


F/25/5’5/150

CrossFit AFK

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James Tucker
July 26th, 2022 at 10:29 pm
Commented on: 220708

Dropped the weight to 165#. Touch and go broke down after round one haha.


3rnds + 3 PC

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Jade Teasdale
July 26th, 2022 at 1:51 pm
Commented on: 220708

4 rounds + 10 t2b

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Anton Gross
July 26th, 2022 at 3:53 am
Commented on: 220708

M/ 48/ 138 lbs/ 5’-6

I’ e been wanting to try this one but haven’t been working out as regularly Over the past couple weeks as I’ve been practicing for a pickleball tourney.

after about 2 hours of solid play in pickleball I went to the gym and got this one in. I did a mild warm up/ pre stretch and then got this in.

I completed 6 rounds As Rx.

good workout. For me the sets were not too high to have to break them up until the end and that was only for the dips.

I guess my shoulders and triceps were fatigued from playing a lot of pickleball earlier?

good fun workout.


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Jeffrey Howard
July 24th, 2022 at 10:16 pm
Commented on: 220708

M/26/5'8"/170lb

CrossFit AFK


2+8 - Rx (Did a few bigger sets on power cleans at the start. Fell off to mostly singles amd some doubles. Really tried to immediately start squats as soon as I dropped the bar.)

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Courtney Guthrie
July 24th, 2022 at 6:24 pm
Commented on: 220708

6+3 s

jumping ring dips

24” box jump

laying toes to kettlebell


F/25/5’5/145

CrossFit AFK

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Jeffrey Howard
July 23rd, 2022 at 11:24 pm
Commented on: 220708

M/26/5'8"/170lb

CrossFit AFK


4+4 - Sc (33inch box is why this is scaled. Started with 5s for ring dips. Dips dropped to 3s and 2s quick. Was able to keep unbroken for T2B on first 2 rounds. Broke down to 6 and 4 later.)

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James Tucker
July 22nd, 2022 at 10:17 pm
Commented on: 220708

No rings at home, but got a TRX. Did TRX push ups, which gave me a similar stimulus, but still easier than ring dips if I'm being honest. Rx other movements.


7rnds + 2 TRX push-ups

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Mike Scott
July 20th, 2022 at 2:13 am
Commented on: 220708

Scaled to 12 HPC w/ 95# and 21 air squats. Only got through the third round of HPC.

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Mike Scott
July 19th, 2022 at 1:37 am
Commented on: 220708


(edited)
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James Gentile
July 18th, 2022 at 6:55 pm
Commented on: 220708

scaled to intermediate weight of 155 lbs.


3 rounds + 3 reps PC's


completed after 220718. no PC rounds unbroken, perhaps should have gone lighter.

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Jamie Johnson
July 14th, 2022 at 1:18 am
Commented on: 220708

46/M/205lb


3 rounds rxd


squats were so hard!!


back on main site programming after 11 years of programming myself and I’m loving it..

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YooSik Kim
July 13th, 2022 at 10:56 am
Commented on: 220708

Complete as many rounds as possible in 6 minutes of:

12 DBs hang power cleans 22.5kg

21 squats

-4R+4

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Albert Kombe
July 12th, 2022 at 9:13 pm
Commented on: 220708

2rds + 14reps w/ 135lb bar

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Ralph Keeley
July 12th, 2022 at 3:32 am
Commented on: 220708

M/36/6'/172#

220708: 5+7 Rx

220709: 3+6 155 lb.


Deo gratias

(edited)
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John Clarke
July 11th, 2022 at 6:45 pm
Commented on: 220708

3+18


105lbs PC

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Benjamin Schill
July 11th, 2022 at 6:35 pm
Commented on: 220708

M/44/6’3”/218

6+8 dips


68

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Christian Simpson
July 11th, 2022 at 4:18 pm
Commented on: 220708

SC k2e...3+4/-/-

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Jorge Amado
July 11th, 2022 at 3:31 pm
Commented on: 220708

1 round and 4 cleans, Intermediate (155)

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Jim Rix
July 11th, 2022 at 3:08 pm
Commented on: 220708

With 115#

2 rounds + 10 PCs

3 rounds in 6:37


59/5’8@/156

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Alexandre Beaulieu
July 11th, 2022 at 2:31 pm
Commented on: 220708

3+1 Rx

M/35/192

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Willie Wentworth
July 11th, 2022 at 11:19 am
Commented on: 220708


(edited)
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Tassio De Souza
July 11th, 2022 at 8:32 am
Commented on: 220708

Power Cleans 50 kg


Score: 3 Rounds + 5 reps

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Robin Frei
July 11th, 2022 at 6:07 am
Commented on: 220708

3 rounds plus 8 dips

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Matt Jones
July 11th, 2022 at 12:47 am
Commented on: 220708

2+2cleans rx

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Sam Meixell
July 10th, 2022 at 8:33 pm
Commented on: 220708

4 rounds + 11 Reps in 10 minutes of:

10 assisted ring dips

10 box jumps, 24"

10 Hanging Knee Raises

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Sam Meixell
July 10th, 2022 at 8:32 pm
Commented on: 220708

3 Rounds + 2 reps in 6 Minutes

12 power cleans, 105#

21 squats

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Troy Bruun
July 10th, 2022 at 7:32 pm
Commented on: 220708

6min AMRAP: 4rds+6


12 PCL (125lbs)

21 SQT

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Reymond Kiddoo
July 10th, 2022 at 6:10 pm
Commented on: 220708

3 + 7 dips RX

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Phill Kiddoo
July 10th, 2022 at 6:10 pm
Commented on: 220708

5 rxd

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Dezert Sky Kiddoo
July 10th, 2022 at 6:05 pm
Commented on: 220708

5+10 rxd

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Márcio Faustino
July 10th, 2022 at 2:08 am
Commented on: 220708


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Márcio Faustino
July 10th, 2022 at 2:08 am
Commented on: 220708

At home training

21 Dumbbells PC 17.5 Kgs

21 Squats

3 rounds + 3 reps


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Denise Thomas
July 10th, 2022 at 1:46 am
Commented on: 220708

F/42/125/5’6”

3 Rounds + 33 Reps @95-lbs

I’m glad it wasn’t a second longer than 6:00.

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Edwin Rose
July 9th, 2022 at 11:34 pm
Commented on: 220708

Int

1rd5reps

60kg

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Steve Day
July 9th, 2022 at 10:26 pm
Commented on: 220708

Scaled to 135lbs

3rounds + 5 power cleans

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Coastie Nick
July 9th, 2022 at 10:26 pm
Commented on: 220708

220709: Intermediate @ 155#:

3 rds + 8 PC

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Viktor Kobrusev
July 9th, 2022 at 10:22 pm
Commented on: 220708

2 rauns + 5 PC

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Coastie Nick
July 9th, 2022 at 10:03 pm
Commented on: 220708

220708: Rx’d: 5 rds + 18 reps

(edited)
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Greg Fairbanks
July 9th, 2022 at 9:53 pm
Commented on: 220708

Beginner + Scaling

AMRAP 6 min

9 power cleans, 95#

15 air squats


3 rds + 7 power cleans


Raised PC load to 95# to get some strength in the workout. Leg burner today!!! Doing this RX load and getting more than 3 rds must be beastly as hell.

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Antonio Alves
July 9th, 2022 at 9:44 pm
Commented on: 220708

Modified

--

Complete as many rounds as possible in 10 minutes of:


12 DB power cleans @ 2x12,5kg DB

21 squats


7 rounds + 12 PC + 5 squats

8 rounds completed in 10'30''

--

Peace.

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Derek Eason
July 9th, 2022 at 9:28 pm
Commented on: 220708

Rx 3 rounds + 7 Squats



*Touch and Go Power Cleans:

5/4/3 on round 1, then 4/3/3/2 on other rounds.



This was a Wild 6 minutes!


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Mike Munsee
July 9th, 2022 at 8:51 pm
Commented on: 220708

M 51/205/6’

4 rnds @#135 power cleans.

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Lincoln Kerger
July 9th, 2022 at 8:04 pm
Commented on: 220708

Scaled PC to 115#

3 rds +8 PC


Finished round 4 at 7:10 for good measure. 1st 2 rounds PC unbroken, round 3 was 8/4, had 2 seconds remaining at rep 8 of round 4. Grip started to suffer in round 3.

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Christian Simpson
July 9th, 2022 at 7:43 pm
Commented on: 220708

SC to 135#...2+10/-

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Aaron Brumit
July 9th, 2022 at 7:38 pm
Commented on: 220708

scaled weight to 115 lbs. Did hang lower cleans.

3 rounds + 10 HPC


Round 1 unbroken.

Rounds 2-3: 6,4,2

Round 4: 6,3

(edited)
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Michael Arko
July 9th, 2022 at 6:34 pm
Commented on: 220708

95lbs

3 rounds + 9 PCs


Kept the weight low to stay focused on Jesse's tips: extend hips then push back. The hip push-back is definitely my weakness.

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Kobe Breazeale
July 9th, 2022 at 5:19 pm
Commented on: 220708

Complete as many rounds as possible in 6 minutes of:

12 power cleans (95 lb)

21 squats


2 rounds + 13 squats

(edited)
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Chris Meldrum
July 9th, 2022 at 5:12 pm
Commented on: 220708

As rx’d, 2 rounds + 8 power cleans.


First 3 cleans unbroken, then did singles.  Was on 2 min/round pace, but slowed a bit in round 2; cleans got tough.  I focused a bit more on form in round 3 and that may have helped – cleans were going better than in round 2 when time expired.


49m/5'10"/180

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Tyson Staples
July 9th, 2022 at 5:04 pm
Commented on: 220708

3 rounds complete @135#. Good load selection for today.

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Sam K
July 9th, 2022 at 3:56 pm
Commented on: 220708

Rx:

3 rounds + 5 cleans


Wife

3 rounds even

@ 45lbs

First ever WOD!


Daughter (12)

4 rounds

@ no weight (pipe)

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Jonathan Elmore
July 9th, 2022 at 3:16 pm
Commented on: 220708

Took it easy today (life gets in the way somedays) Did some practice work @95lbs. and 100+ walking lunges plus Echo bike work.

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Charles Meyers
July 9th, 2022 at 2:25 pm
Commented on: 220708


Complete as many rounds as possible in 6 minutes of:

12 power cleans

21 squats

75 lbs

4rds+2

(edited)
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Amedeo Alessio Cerea
July 9th, 2022 at 1:35 pm
Commented on: 220708

Scaled to 60kg

2+26

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James Gentile
July 9th, 2022 at 12:22 pm
Commented on: 220708

completed 7/8 in the a.m. at the Y after 220701 workout.


RXd.


4 R + 10 dips + 10 box jumps + 4 T2B.


Finished the 5th round after the timer. Box jumps were step downs. T2B got more broken as the rounds continued.

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Daniel Pentecost
July 9th, 2022 at 6:36 am
Commented on: 220708

2 rounds.


85lbs on clean

(edited)
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Jules Jackson
July 9th, 2022 at 4:32 am
Commented on: Beating Box-jump Fear

Since last year August I’ve been working on box jumps in PT with my coach. Fear and anxiety had me frozen in fear and I was unable to move my feet off the floor. When I started PT’s I couldn’t even jump on the 14 inch box. Jumping on plates was a struggle. I then jumped off a plate onto the 14inch box. During workouts with box jumps sometimes I just couldn’t get over my fear and anxiety had to do step ups. It took me a round or 2 to build confidence and get my mind right. But what I’ve found most helpful is that first jump. When I stand in front of the box that fear and anxiety hits me. I have to acknowledge it. I visualise it move it down my arms and legs shaking my hands and stomping my feet releasing it as I do this I’m saying to myself “you got this, you have done this… you can do this….” Finally I say to myself “just F@cking do it” as I slap my legs to fire myself up and jump. Once I land that first jump I’m generally good. Sometimes if I have a near miss or just don’t land confidently I have to deal with that anxiety again and repeat that little process. It helps me. I’m slowly increasing the height and building confidence in jumping the more I do them.

(edited)
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Chris Sinagoga
July 9th, 2022 at 3:27 am
Commented on: 220708

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Weightlifting and gymnastics. Jumping with weight, squatting with speed, using fatigue in the legs to challenge jumping.


                  SHORT      MEDIUM      LONG


LIGHT


MEDIUM  x


HEAVY


STAMINA SCALE

3 rounds of 1 minute each. Scale weight to something you can do at least 5 in a row of


STRENGTH SCALE

AMRAP in 6 minutes of:

1 power clean (as close to rx as possible)

21 squats


SPEED SCALE

3 rounds as listed, rest as needed between exercises and rounds, keep track of fastest sets for each.


MY STUFF

Stamina scale, 32, 31, 30 squats, 12, 10, 9 power cleans at 155


GENERAL FEAR LEVEL: 7

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Edwin Rose
July 8th, 2022 at 10:52 pm
Commented on: 220708

4rds 2 reps

10 tri dips

10 box jumps

10 leg raises

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Kobe Breazeale
July 8th, 2022 at 10:43 pm
Commented on: 220708

Complete as many rounds as possible in 10 minutes of:

10 ring dips

10 box jumps (24 inch box)

10 knees-to-elbows


4 rounds + 3 pox jumps

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Antonio Alves
July 8th, 2022 at 10:08 pm
Commented on: 220708

Modified

--

5 RFT of:


14 bench dips

14 box jumps @ 50 cm

14 hanging knee raises

14 toes to dumbbell


19:03''


1 round of 10 reps to warm up, 1 round of 21 reps to cool down.

5 km easy run earlier in the day.

--

Peace.

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Mike Munsee
July 8th, 2022 at 9:45 pm
Commented on: 220708

M 51/205/6’

5+16. Subbed dips using parallettes for the ring dips.

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Lincoln Kerger
July 8th, 2022 at 9:31 pm
Commented on: 220708

Subbed tuck jumps for box jumps (no box just that wobbly bench)

4 rrds + 26


Finished the 5th round around 10:30. Pretty certain I would have cleared 30" box each jump. TTB were really slow today.

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Derek Eason
July 8th, 2022 at 9:16 pm
Commented on: 220708

Rx 7 rounds + 7 Ring Dips



*5/5 on Ring Dips, except last round.

*Jump down on Box Jumps, no rebounding.

*Unbroken Toes to Bar.


This was a surprisingly tough combo!

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Amy Ayers
July 8th, 2022 at 9:06 pm
Commented on: Beating Box-jump Fear

I agree. The fear is VERY real!! Over the years, I've had a few bad misses that landed me in Urgent Care because I was pretty confident I had cracked my shin (luckily I was wrong). I do have a permanent indent in both legs though. After not doing any box jumps for about 2 years, I was terrified when they showed up in the Open earlier this year. But I didn't tell anyone at my gym about that fear. I just went into the workout telling myself I would use a soft box and see how it went. When time was up on that workout, I fell onto the floor and cried. A few members and my coach came over asking me if everything was okay. That's when I told them about how terrified I was. The coach said he would have never known if I hadn't said anything because of how confident I appeared during the workout. I'm still not a fan of box jumps, but I'm also not terrified of them either.

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Bj Robles
July 8th, 2022 at 8:11 pm
Commented on: 220708

7 roundds rx

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Allan Fleck Jr.
July 8th, 2022 at 7:25 pm
Commented on: 220708

5 + 26

(edited)
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Viktor Kobrusev
July 8th, 2022 at 7:20 pm
Commented on: 220708

Complete as many rounds as possible in 10 minutes of:

10 ring dips

10 box jumps (30-in box)

10 toes-to-bars


6 rounds.

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John Clarke
July 8th, 2022 at 7:08 pm
Commented on: 220708

Bar dips

Box jump, 30"

Knees to elbow


5 + 11

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Aaron Brumit
July 8th, 2022 at 6:49 pm
Commented on: 220708

4 rounds + 9 reps

Ring dips strict

30” box

after round 1 I scaled T2B to K2E

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Mike Andridge
July 8th, 2022 at 6:24 pm
Commented on: 220708

scaled to

10 min amrap

10 strict ring dips

10 step ups 24" (typically have been using 20", so followed directions and used 24")

10 strict knee to chest

6 rnds even

m/52/175

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Manchild Manchild
July 8th, 2022 at 5:33 pm
Commented on: 220708

jumps on bench


3 2/3 rounds + 8 toes-to-bar

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Chris Meldrum
July 8th, 2022 at 5:04 pm
Commented on: 220708

As rx’d, 5 rounds + 6 ring dips.


Not too bad.  Box jumps as singles kept the intensity manageable.  I did jump down most reps, but didn’t rebound.  Broke ring dips 6-4 except first round (unbroken).  T2B unbroken except last round (6-4). Did mostly strict ring dips; I don't find much improvement kipping them with only 10 reps.


49m/5'10"/180

(edited)
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Seth Herman
July 8th, 2022 at 4:51 pm
Commented on: 220708

rx’d

5 rnds + 14

30” box

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Meagan Lane
July 8th, 2022 at 4:28 pm
Commented on: 220708

5 rounds

Negative ring dips with jump to top

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Jorge Amado
July 8th, 2022 at 3:22 pm
Commented on: 220708

4 rounds + 6 reps

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Steve Day
July 8th, 2022 at 2:38 pm
Commented on: 220708

Scaled to

bench dips

24” box jumps

toes to dumbbells


8 rounds

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Sam K
July 8th, 2022 at 2:33 pm
Commented on: 220708

Rx

6 Rounds Even (01:01 | 01:37 | 01:45 | 01:51 | 01:57 | 01:47)

Kipping T2B & dips

M/30s/225lbs


Son(14)

4 rounds even

Performed as parallel bar dips(feet extended on ground), 30" box & kipping knees to chest

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Jonathan Elmore
July 8th, 2022 at 1:54 pm
Commented on: 220708

3(full rounds)+14 I broke it up in rounds of 5. I think I wasted a lot of time transitioning. The box jumps were slow, because of the mental challenge.

Afternoon: I did Toes to rings, dips on bar, and 24 box 6=

Wife: dips on box, 12in box, and lying on back toes to 90 5=

(edited)
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Jim Rix
July 8th, 2022 at 1:51 pm
Commented on: 220708

24” box

4 rounds + 4 TTB

Completed 5th round in 10:24


59/5’8”/155

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Michael Arko
July 8th, 2022 at 1:50 pm
Commented on: 220708


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Michael Arko
July 8th, 2022 at 1:50 pm
Commented on: 220708

All reps focused heavily on quality.

"Strict" ring dips, with a leg assist for max ROM: from 1/4-squat, up to plank-straight off the ground.

5 rounds + 4 dips


Strict dips killed the clock! By rd.5, despite scaling, only 3 consecutive.

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Amedeo Alessio Cerea
July 8th, 2022 at 1:46 pm
Commented on: 220708

Rx: 4+14

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Charles Meyers
July 8th, 2022 at 12:30 pm
Commented on: 220708

Complete as many rounds as possible in 10 minutes of:

10 ring dips blue band

10 box jumps 24”

10 toes-to-bars hanging knee raises

5+10

(edited)
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Evan Kent
July 8th, 2022 at 6:57 am
Commented on: Beating Box-jump Fear

The fear is real. For sure. I have one of those infamous box jump injuries. My shin has a permanent reminder of the corner of a wooden box. Twenty three stitches later our CrossFit gym switched to all foam boxes. Yes. “The fear is real “. And in my case- for good reason. It’s taken a few years, but I’m finally jumping again.


We should encourage all gyms to switch to foam.

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Kyle Evans
July 8th, 2022 at 2:30 am
Commented on: 220708

7+5 Rx

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Brady Nieman
July 8th, 2022 at 2:01 am
Commented on: Workout Tips

This looks really fun. Gonna give it a go tomorrow!

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Susan King-Wilson
July 8th, 2022 at 1:50 am
Commented on: Beating Box-jump Fear

Just this week I managed to do 10 x 20" jumps in a row. The fear is real. The box is vinyl covered, the zip is underneath (horrible scraping hazard!) I did my first in 2020 then covid and gyms closed.

I just had to make my mind shut up! I'm 74 and 5'4" and thrilled with this amazing advance in my ability. And now I know I am not alone.

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Chris Sinagoga
July 8th, 2022 at 1:09 am
Commented on: 220708

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Gymnastics, monostructural (I think that's what you'd consider box jumps), gymnastics. Pulling from the hips, pushing without connection, jumping with elasticity.


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


POWER SCALE

Pick the two best movement out of the three and just do those for the AMRAP, then practice the other one during the warmup


COORDINATION SCALE

As is, scale the ROM on toes to bar and box so you can keep a rhythm, and do a ring hold or ring push-ups instead of dips. Extend to 20 minutes and slow down.


STRENGTH SCALE

Extend to 20 minutes, strict toes to bar, start box jump from further away from the box than usual, and don't do touch-and-go, and ring dips are strict.


MY STUFF

Subbed L-sits for toes to bar, did 8 rounds + 10 ring dips


GENERAL FEAR LEVEL: 6

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