Practice backward roll to support on rings.
Then,
Row 750 m for time
Post row time to comments.
Compare to 200217.
Scaling:
The backward roll to support is a high-skill movement. Watch the instructional video and spend time practicing on the rings. Beginners can focus on ring pull-ups and ring dips on a low set of rings.
Comments on 221109
27 Comments
CFWUx2+backward roll attempts
750 row 3:00
M/27/5'8"/170lb
CrossFit AFK
Worked on flash grip rows, pike up pushups on a band in the ring. Rolls from below and above the rings with a band.
2:31.6, tried to hold 1:30/500 for as long as could.
2min33
Warmed up and practiced back roll to support with bands between rings. Got a few with a green band but none with a blue band (struggled mightily).
2:25.6 for 750m row. Damper: low 9
PR by about 5 seconds. Minor asthma attack afterward!
Modified:
--
5 sets of
15 DB bent-over rows @ 2x 12,5 kg
15 bench dips
Then, for time:
100 DB SDLHP @ 2x 7,5 kg
> 04'01''
--
Peace.
Backward roll on bar and practice on ring
750m
2:44
750m row - 2:14.9
M/30/210
2:40
2:34
Completed 11/10 post wod & 5x5 squat wod from sept. no rings, no back roll practice. Just row.
2:47.7
I've got rings but not enough clearance to hang them right for this skill. So, I did my best with scaling options from Juan Acevedo's 200217 post: inverted tuck pull-ups, inverted tuck holds, support holds, inverted support holds (from video), ring dips, ring L-pull ups, and pass throughs and skin-the-cats (as best possible).
Row 2:31 (Drag 6, 30s/m avg) - strong going in but kinda fell apart the last 100m today.
No compare to data.
No way I’m doing those by myself in the garage, lol
Played around with low ring mu’s for awhile, then did the row
2:37.2
worked on the Forward Roll on the rings by myself
*was scared to commit then got it, then almost fell weird and got scared again haha. Fun tho to learn new movements!
750m Row: 2:25.9
Bar pull overs and ring push-ups
2:27.9 750m row
750m row - 2:29
11:09
Strength Mod:
5 rounds:
5 Pullups
10 Hollow Rocks
5 Dips
250m Row
Today: 2:27.3
2/17/20: 2:31.5
Did Chris’ strength scale.
14:47
Too much chocolate and cheesecake celebrating my wife’s birthday last night.
60/5’8”/155
2:33 for the 750 meter row
Really good demo video, Dogtown.
tried rolling, freaked out, no spotter; subbed
10 minute AMRAP
5 strict L pull-ups on rings (start seated*)
5 strict ring dips (start standing*)
10s L sit hold
*highest I can set my TRX in the basement
7 rounds + 5&5
Then row
3:00 flat
Bonked with 100m to go! Fasting today and I hit a wall. 500m split was 1:52, on sub-2:50 pace. Didn't help that for "rest day" yesterday I did 20m SLIPS and then 2000m row.
2:33
Wife 4:56
No warmup or prep for either of us and to top it off I rowed 7000m and bike 13+ miles yesterday.
M/50/86
2:50
Remember the first time i manager to do one in 2012 🤠 Great exc. to challenge yourself with!
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Gymnastics and monostructural. Two separate things, one for quality and one for intensity. Scaling an obstacle, changing orientation, pulling from the midline and hips, benchmark endurance test
SHORT MEDIUM LONG
LIGHT x
MEDIUM
HEAVY
COORDINATION SCALE
AMRAP in 20 minutes of:
10 kips
20-sec ring hold (either in push-up position or top of a dip)
Row 250 meters
ENDURANCE SCALE
Do the row first, then use the ring stuff as the cool down
STRENGTH SCALE
5 rounds of:
5 strict pull-ups
5 strict toes to bar
5 strict dips
Row 250 meters
MY STUFF
10:something, but I did 1 round of 20 strict ring pull-ups, run 1 mile, 10 skin the cats
GENERAL FEAR LEVEL: 8
Beginners can focus on ring pull-ups and ring dips on a low set of rings
Then,
Row 750 m for time
The jump from a band to no band is no joke. Really work that "push-up".