Sunday

220807

Workout of the Day

24

Alpaca (at Home)
For time:

Sled push
2 legless rope climbs
20 kettlebell clean and jerks
Sled push
2 legless rope climbs
15 kettlebell clean and jerks
Sled push
2 legless rope climbs
10 kettlebell clean and jerks

♀ 24-kg KBs ♂ 32-kg KBs

If you have a sled or something else to push, use it, and try to mimic the lengths and difficulty as seen by the Games athletes. Post time and sled substitution to comments.


Scaling:
No one will have an Alpaca sled, but anyone can find something to push. Pick kettlebells that allow you to complete at least 5 reps of the clean and jerks when fresh. Try a more difficult version of rope climbs than you would normally do.

Intermediate Option:
For time:
Sled push
2 rope climbs
20 kettlebell clean and jerks
Sled push
2 rope climbs
15 kettlebell clean and jerks
Sled push
2 rope climbs
10 kettlebell clean and jerks

♀ 16-kg KBs ♂ 24-kg KBs

Beginner Option:
For time:
Sled push
2 rope climbs, lying to standing
20 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
15 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
10 kettlebell clean and jerks

♀ 8-kg KBs ♂ 12-kg KBs

The Legless Rope climb

14

There is a strong consensus among scientists that our heritage is deeply rooted in both climbing and bipedalism, i.e., both swinging from the trees and functioning on two feet. While nearly all our regular movements today are bipedal, the value to survival, fitness, and combat of climbing skills is critical and largely undeveloped even in "elite" athletes.

Watch The Legless Rope climb

Double-Kettlebell Push Press and Jerk

1

The push press and jerk are essential functional exercises in the CrossFit toolbox. These movements can easily be adapted from traditional barbells to dumbbells, kettlebells, sandbags, etc. In this article, you will learn how to perform the double-kettlebell push press and jerk. To get there, we must first cover the proper method of cleaning two kettlebells and establishing a comfortable rack position.

Read the article Double-Kettlebell Push Press and Jerk

Comments on 220807

18 Comments

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Leonel Manzilla
November 16th, 2022 at 7:02 am
Commented on: 220807

100m dirt bike push

5 L n 5 R rope pullups

Double kb cnj with 35s

9:37

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Jeffrey Howard
August 27th, 2022 at 11:19 pm
Commented on: 220807

M/26/5'8"/165lb

CrossFit AFK


16:19 - Sc (60m sled push - 30m down and back. 2 12ft legless rope climbs from seated. 35lb kettlebells for clean and jerks. Echo sled loaded with 2 45lb plates and the two 35lb kettlebells. I used my legs to get down the rope. The sled and rope climbs were the hardest part. Warming up the 53lb kettlebells didn't feel good so I didn't use them, but after getting into the workout I probably could have used them.)


Lesson Plan

Warm-up

4 rounds

25ft empty sled push

25ft empty sled drag, reverse

20 Hand to hand single arm kettlebell swings, Russian swings

1 Turkish get-up, each side

Specific Warm-up

Rope climbs

5 rope pull-ups, each side (switch top and bottom hand on the rope)

5 rope knee raises, each side

3 laying to standing rope climbs, each side

3 up down rope climbs, each side

-from seated or standing, pull-up and reach over hand over hand then lower back down hand under hand. Practice the ascent and descent.

3 6ft climbs, legs or legless

1 12ft climb, legs or legless

Kettlebell clean and jerks

3 reps each with light kettlebells of:

Single arm Clean and hold at front rack, each side

Single arm Clean and hold at front rack + Jerk + Back to front rack, each side

Single arm Clean and Jerk + Swing down, each side

Double Clean and hold at front rack

Double Clean and hold at front rack + Jerk + Back to front rack

Double Clean and Jerk + Swing down

Workout of the day

-keep the sled steady

-climb quickly, avoid being on the rope too long

-small chunks on the kettlebells

Cool-down

Wrist stretches

Butcher block stretch

Comment URL copied!
Antonio Alves
August 8th, 2022 at 9:32 pm
Commented on: 220807

Modified:

--

3 rounds of:

Sled push over 30 meters with a 30 kg makeshift sled

2x 15 inverted rows + 15 hanging knee raises

DB clean and jerks @ 2x 12,5 kg DB (20 / 15 / 10 reps for round 1, 2 and 3, respectively)


31'20''

--

Peace.

(edited)
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Aaron Brumit
August 8th, 2022 at 6:33 pm
Commented on: 220807

Sub’d sled push with

10-10-10 overhead DB lunges with 35-15-10 dumbbells per round. Probably a little too much shoulder stimulus and not enough legs.

For rope climbs did three legless ascents, and full descents, to 9 ft ceiling.

Used 35 dbs. for c&j.


tore my thumb on descent 3 of round 2 so any reasonable time goal was destroyed after that.

22:23

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Luis Oliveira
August 8th, 2022 at 1:06 pm
Commented on: 220807

2x16 Kg KB

2x~10m Empty Sled Push on rubber floor

5m rope climbs


11:38


https://youtu.be/a8evKeG0u6M

(edited)
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James Gentile
August 8th, 2022 at 12:02 am
Commented on: 220807

Completed after 220805. Completed outside in the heat.



Used my kids wagon filled with 230lbs worth of plates. 1 lap around the house, about 50 yards with some minor elevation changes both ways. Heavy enough to suck rounds 2 and 3. L sit pullups x5 for each climb, had to be unbroken to count. 50lb dbs used for c&p.


14:49.


Clean and jerks were the worst part. Grip sweat made it even more challenging. Clothes were drenched.

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Dezert Sky Kiddoo
August 7th, 2022 at 11:41 pm
Commented on: 220807

16:56

16kg kbs

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Shane Azizi
August 7th, 2022 at 8:19 pm
Commented on: 220807

51:26 went left arm 10 reps into 1st round. Tweaked right shoulder.

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Damien Leroux
August 7th, 2022 at 7:30 pm
Commented on: 220807

Scaled 1legless rope climb last round (120/40/80/120kg, legless up&down, kb 28kg)


https://youtu.be/miEO0S-6wfk

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Mike Munsee
August 7th, 2022 at 5:46 pm
Commented on: 220807

M 52/205/6’

I did 4 rnds of 90 yard sprint, 20 wall balls with a #20 ball and a 9’ target, 6 dumbbell squat snatches @#50 with another 90 yard sprint. 3 minute rest after each round.

16:58.

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Lincoln Kerger
August 7th, 2022 at 4:43 pm
Commented on: 220807

Completed Rinse & Repeat(ish) (220806), results posted there.


Wasn't going to get to train yesterday, had a pool available today, and I haven't figured out how to do Alpaca at home yet, so made up yesterday's WOD.

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Alex Ciasca
August 7th, 2022 at 3:39 pm
Commented on: 220807

14:20.

50# KBs.

Ground to feet rope climb.

270# sled for 30 yards.

39/m/6-4/215

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Justin Hahn
August 7th, 2022 at 3:02 pm
Commented on: Double-Kettlebell Push Press and Jerk

I appreciate the high quality content. Thank you.

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Charles Meyers
August 7th, 2022 at 2:03 pm
Commented on: 220807

For time: 14:43 44 lb Kettlebells

Sled push

2 rope climbs

20 kettlebell clean and jerks

Sled push

2 rope climbs

15 kettlebell clean and jerks

Sled push

2 rope climbs

10 kettlebell clean and jerk

(edited)
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Jonathan Elmore
August 7th, 2022 at 1:53 pm
Commented on: 220807

27:17 3 rounds: #20 vest, #45 plate carry 400m, 15 #53 kettlebell swings, 6 9ft. Rope climb, 15 kettlebell swings

I caught the sandbags last night it was awesome!

Did a little extra, #20 vest 45 plate carry 1 mile then a 1 mile cool down no vest or plate.

(edited)
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Mike Andridge
August 7th, 2022 at 1:13 pm
Commented on: 220807

Scaled

10 strict rope pull ups

20 kb c & j -- 35# kb's

50' sled push w/95# (I have one of those "spud sleds" and 95# was all I could put on without the things digging into the grass on my lawn-still difficult though)

10

15

50'

10

10

50'

16:22

m/52/175

The strongman/heavy bag lifts last night were awesome to watch---those and "The Capitol"

(edited)
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Chris Sinagoga
August 7th, 2022 at 2:57 am
Commented on: 220807

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Weightlifitng and gymnastics. Odd objects, general movement patterns (pushing, pulling, moving an object through a large ROM), are also themes. I haven't watched any of the Games so not sure how accurate these notes are the the recent workouts.


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x?


TECHNIQUE SCALE

AMRAP in 15 minutes of:

10 cleans

10 push press

*practice rope climbs in warmup


CONSISTENCY SCALE

For time:

6 legless rope climbs

45 kettlebell clean and jerks

Max distance sled push in "x" amount of minutes


INTENSITY SCALE

3 rounds of:

400m med ball run

2 rope climbs (as difficult as possible without having to rest between)

15 clean and jerks with a bar (unbroken)


MY STUFF

Didn't get to this one in time; I did yesterday's with a 200m run instead of swim


GENERAL FEAR LEVEL: 7?

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Natasha Shaw
April 9th, 2022 at 11:18 pm
Commented on: The Legless Rope climb

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