Thursday

220714

Workout of the Day

34

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 205 lb ♂ 315 lb

Post reps completed each round to comments.
Compare to 211224.


Scaling:
Each of the 10 rounds in this workout demands max power output. The deadlifts should be heavy. You may need to reduce the load to keep the transitions quick and the reps unbroken.

Intermediate Option:
Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.

♀ 175 lb ♂ 255 lb

Beginner Option:
Five 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.

♀ 95 lb ♂ 135 lb

Building Technique From the Ground Up

3

Effective stance and grip refer to advantageous foot and hand positions adopted during a movement. In CrossFit, we rely on two common stances: a hip-width and a shoulder-width stance. Why are these stances critical? Longtime contributor to CrossFit education, Lon Kilgore, Ph.D., explains in a deep dive into building technique from the ground.

Read MoreBuilding Technique From the Ground Up

Comments on 220714

34 Comments

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Blas Raventos
October 5th, 2022 at 10:49 pm
Commented on: 220714

lo hice.


8 cal en remo

5 cal en remo

6 cal en remo

todo lo anterior estrictamente en el minuto c 2/min rest.

hasta el final sin cronometro, con target de clavar 6.


use 125kilos.

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Jeffrey Howard
July 31st, 2022 at 9:58 pm
Commented on: 220714

M/26/5'8"/170lb

CrossFit AFK


11-10-10-12-11-9-9-10-11-12 - Rx (105cals total. Between 25-30 seconds to bike each round. I would try to get up to a faster than I like pace and hold it untill about 10 seconds left to go, then I'd floor it. Zig zags slowed down a little half way in, so I'd speed up on the deadlifts to make up the difference. On 211224 I got 81 total cals. Result post there.)

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Ralph Keeley
July 21st, 2022 at 8:16 pm
Commented on: 220714

M/36/6'/174#


(Subbed row for bike)

9/9/11/10/9/9/9/9/9/10 for 94 calories

Compare to 211224: 78 calories rowed


Deo gratias

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Alexandre Beaulieu
July 21st, 2022 at 2:20 pm
Commented on: 220714

92 cal Assault Bike

M/35/197

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James Gentile
July 18th, 2022 at 7:01 pm
Commented on: 220714

completed 7/15 at the Y. 90s rounds to account for time walking between stations. equipment subs: 60 m sprint on Assault Runner. rows for echo bike (when open). 315 lb deadlift x3 was the only piece unchanged!


10 - 9* - 9 - 14 - 13 - 12 - 5* - 4* - 8* - 82*?!?


I kept getting snaked on the rower and had to try and jump onto whatever cardio equipment was open. tried to use an elliptical and elliptical that was suspended by bands. Both sucked.


211224 - 84 Cals, same subs.

(edited)
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Bj Robles
July 16th, 2022 at 5:15 pm
Commented on: 220714

64rx

(edited)
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Derek Eason
July 16th, 2022 at 4:09 pm
Commented on: 220714

Rx 133 Calories


Calories: 9-10-11-12-13-15-15-15-16-17



*Quarterfinals Shuttle Run Line Standard.

*Waited until monitor stopped to count calories.


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Hershel Praeger
July 15th, 2022 at 9:48 pm
Commented on: Workout Tips

Advanced beginner/Intermediate..

DL @225 lbs

Subbed Dubs [bc no echo bike 🚫🚲🚳]

13 rounds

Avg around 5 dubs per round...

This was a fantastic 👏 workout #power💪output🔋

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Remy Fletcher
July 15th, 2022 at 8:39 pm
Commented on: 220714

Scaled to 275# and swapped rower for bike


total calorie score on rower = 72

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Mark Davis
July 15th, 2022 at 5:10 pm
Commented on: Building Technique From the Ground Up

Very well done and the illustrations really helped to explain the message.

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Jorge Amado
July 15th, 2022 at 4:54 pm
Commented on: 220714

Intermediate 67 (11 more)

9,8,9,8,9,5,9,8,7,5

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Bert Trabing
July 15th, 2022 at 12:11 pm
Commented on: Workout Tips

Age-33

Height- 5’8

Weight-175

RX- No


Completed 7 rounds. Used racketball room. Made it work.


Deadlifts @195#


No echo bike so subbed jump rope. Did dubs last 10 seconds.


Rest was 25sec between rounds.


Hit bodybuilding after.


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Brian Louchis
July 15th, 2022 at 3:46 am
Commented on: 220714

255

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Kristine Goodman
July 15th, 2022 at 1:23 am
Commented on: 220714

Loved this workout!

Scaled for beginner and home workout 95lb deadlifts/ jumping jacks instead of bike

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Shane Azizi
July 14th, 2022 at 10:44 pm
Commented on: 220714

2 cal, 2.8 cal, 3.3 cal, 2.9 cal, 2 cal, 3.6 cal, 2.5 cal, 3.5 cal, 3.3 cal, 3.5 cal Rx

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Antonio Alves
July 14th, 2022 at 10:36 pm
Commented on: 220714

Modified

--

Ten 1-minute rounds of:

60-meter shuttle sprint (4x15-m)

10 DB deadlifts @ 2x15 kg DB (straight leg DL last five rounds)

Max burpees

1 minute rest between rounds.

4 + 4 + 4 + 4 + 5 + 3 + 4 + 3 + 3 + 4 = 38

--

5 km hilly run in the morning.

Peace.

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Lincoln Kerger
July 14th, 2022 at 10:30 pm
Commented on: 220714

Did 220713 first, results posted there, then today's WOD.


Setup for 220714 was my rest in between. Subbed row for echo bike, and scaled DL to 225#.

7-6-8-7-7-7-7-7-7-7 cals on the rower.

Temp wasn't too bad (88), but the 90+ % humidity and stagnant air made it nice and moist outside. It was rough getting the feet quickly strapped into the rower. Scaled DL to something I knew I could hit touch-and-go every round but still make me work for it.


Compare to 211224: 10 RFT

60yd shuttle sprint (5-10-15)

3 DL 135#

10 cal row

12:33

DL was very light as I was still at the tail end of recovering from a back injury.

(edited)
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Sam K
July 14th, 2022 at 9:45 pm
Commented on: 220714

Rx-ish

Shuttle runs in basement as about 4-8-12-12yds.

DL as is, got on bike between 20-25sec.

Calories on a quite uncalibrated AirDyne: 9, 8,8,7,6,8,7,7,7,12🥵

~70cals total

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Coastie Nick
July 14th, 2022 at 9:24 pm
Commented on: 220714

Subbed rower for bike:

7,6,8,7,9,7,7,7,6,7 (71 total cals)



211224 (same rower sub):

6,7,7,7,6,5,6,7,6,6 (63 total cals)

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Steve Day
July 14th, 2022 at 9:02 pm
Commented on: 220714

Scaled to 225lb deadlifts and row for cal


8/10/10/10/10/11/11/10/10/10 cals

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Luis Oliveira
July 14th, 2022 at 8:30 pm
Commented on: 220714

100 Kg Deadlift


4 x 15m shuttle sprints


8 - 12 - 10 - 10 - 10 - 11 - 9 - 9 - 9 - 14 = 102 cal


https://youtu.be/xNEG3ElykcI

(edited)
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Michael Arko
July 14th, 2022 at 8:05 pm
Commented on: 220714

No bike, so:

60yd shuttle

205lb deadlift

max burpees

8+9+9+10+9+9+9+9+8+10 = 90 burpees

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Joshua Brown
July 14th, 2022 at 7:23 pm
Commented on: 220714

Sprint

305 high at 5th

bike ended up being 5.6 avg

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Sri sai gowtham Budida
July 14th, 2022 at 4:47 pm
Commented on: Workout Tips

Do we have to complete all 3 in a minute?

(edited)
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Aaron Brumit
July 14th, 2022 at 4:28 pm
Commented on: 220714

225 lbs.

Sub’d row for cals

Rowed between 5 and 7 cals per round. PM3 isn’t showing me each interval’s cals in the history.

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Mike Munsee
July 14th, 2022 at 4:14 pm
Commented on: 220714

M 51/205/6’

Subbed double unders for bike and the deadlift at#250.

39/38/44/42/39/42/44/43/44/49.

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Jonathan Elmore
July 14th, 2022 at 3:24 pm
Commented on: 220714

#205 11-9-10-8-8-9-8-7-9-10

Wife #45 2–2-1-3-2-2-2-2-2-3

This was brutal, I wanted to stop after 5 rounds.

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Kobe Breazeale
July 14th, 2022 at 3:16 pm
Commented on: 220714

Five 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts

Max Burpees

Rest 2 minutes between rounds.


3,5,5,3,3

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John Clarke
July 14th, 2022 at 3:04 pm
Commented on: 220714

Subbed Row for Calories


Approx 9 cal each round


210lbs deadlift

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Amedeo Alessio Cerea
July 14th, 2022 at 2:00 pm
Commented on: 220714

Intermediate:

4-6-6-5-4-4-5-4-4-6

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Philip hakenberg
July 14th, 2022 at 1:20 pm
Commented on: 220714

Male 25 RX 100kg bodyweight

105,49 kcl

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Chris Sinagoga
July 14th, 2022 at 2:21 am
Commented on: 220714

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

High output followed by not quite enough rest for full recovery. Monostructural and weightlifting, keeping a high output without getting a chance to find a rhythm, heavy breathing to challenge midline position, full body fatigue to challenge power output.


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


I'M STILL PRETTY NEW TO CROSSFIT OR JUST PLAIN OUT OF SHAPE SCALE

AMRAP in 20 minutes of:

Run 200 meters

15 deadlifts (light weight)

10 burpees


MY SPRINT IS THE SAME AS MY RUN SCALE

Run for 30 seconds, do burpees for 30 seconds, rest 2 minutes. Try to get further and further each round on the run. Practice deadlifts if needed in the warmup


I DON'T HAVE A BIKE SCALE

Cap each round at 45 seconds (so 2:15 rest) and just do shuttle sprint and max reps deadlifts.


MY STUFF

Checked the box - 10 rounds with no rest of 2x shuttle "sprint", 2 deadlifts at 225, "max" reps burpees in the remainder of that minute


GENERAL FEAR LEVEL: 8?

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Charles Meyers
July 14th, 2022 at 12:10 am
Commented on: Workout Tips

Intermediate Option:

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts

Max Echo Bike calories

Rest 2 minutes between rounds.

255 lb

60 yard shuttle sprint,3- deadlifts echo bike 2-3-3-4-3-3-3-3-3-3 cal

(edited)
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Timothy Hale
June 29th, 2022 at 2:37 pm
Commented on: Building Technique From the Ground Up

Phenomenal points as always. What appears to be the mundane is the foundational elements to proficiency, efficiency and continuous progression in our Sport and the field of Functional Fitness. Love it and always humbled.

(edited)
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