Thursday

230202

Workout of the Day

60

For time:
10 front squats
5 rope climbs
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs

♀ 125 lb ♂ 185 lb

Post time to comments.


Scaling:
Reduce the load on the front squat and modify the rope climb in order to complete this workout in 15 minutes or less.

Intermediate Option:
For time:
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
10 front squats
1 rope climbs

♀ 105 lb ♂ 155 lb

Beginner Option:
For time:
10 front squats
5 rope climbs, lying to standing
10 front squats
4 rope climbs, lying to standing
10 front squats
3 rope climbs, lying to standing
10 front squats
2 rope climbs, lying to standing
10 front squats
1 rope climbs, lying to standing

♀ 45 lb ♂ 65 lb

Comments on 230202

58 Comments

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Scotty McCartney
February 28th, 2023 at 1:59 pm
Commented on: 230202

51/M/5’11”/194#


Rx 10:57. 12-13’ rope standing start

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Jeffrey Howard
February 10th, 2023 at 8:59 pm
Commented on: 230202

M/27/5'8"/170lb

CrossFit AFK


10:56 - Sc (185lb barbell from tack, did 5s. 12ft ropeclimb, 2 quick wraps to the top with no jump.)

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Patrick A
February 9th, 2023 at 9:54 pm
Commented on: 230202

Limited Equipment: needed to go legless on rope climbs, thus scaled to:

185lb Frontsquat x10

7m legless rope climb

185lb Frontsquat x10

3.5m legless rope climb

In 15min

(edited)
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Pierre Montorier
February 8th, 2023 at 1:40 pm
Commented on: Coach Adam Neiffer: Athlete Needs Vary By Degree, Not Kind

very good 👍🏼👍🏼

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Alex Anghel
February 6th, 2023 at 9:22 pm
Commented on: 230202

11’07” @50kg

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Jesse Montagnino
February 6th, 2023 at 1:57 am
Commented on: 230202

12:39

135 lbs

Legless climbs to 10 ft

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Christopher Voght
February 5th, 2023 at 6:26 pm
Commented on: 230202

Scaled to 135# front squat, 11’ rope climb


10:48

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Brian Coon
February 5th, 2023 at 5:13 pm
Commented on: 230202

8:24

Scaled to 155#

Kept 5/4/3/2/1 rope climbs

M/53/175/5'11"

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Ralph Keeley
February 4th, 2023 at 10:39 pm
Commented on: 230202

M/37/6'/180#


Scaled to 155 lbs. and legless rope climbs from seated position to 10' (5/4/3/2/1)

12:32


Deo gratias

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Patrick Rode
February 4th, 2023 at 7:20 am
Commented on: 230202

RX 8:40

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Pavel Lyubanskiy
February 4th, 2023 at 4:54 am
Commented on: 230202

77,5 kg

11:49

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Steven Dasti
February 4th, 2023 at 2:00 am
Commented on: 230202

Not the best time for me .


17:40 ..

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Joseph Loija
February 3rd, 2023 at 11:24 pm
Commented on: 230202

Intermediate:


BB-155lbs

Laying to Standing Rope- 5, 4, 3, 2, 1


Time- 6:17

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Antonio Alves
February 3rd, 2023 at 11:19 pm
Commented on: 230202

Modified, untimed:

--

10 km biking

Then,

5 rounds of

10 DB front squats @ 2x 15 kg + 10 DB bent over rows @ 2x 15 kg

--

Peace.

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Christian Simpson
February 3rd, 2023 at 6:38 pm
Commented on: 230202

SC to 135#, rope climbs 2/2/1/1/1...22:39

Transition from inside to outside added 1:30 each round doing the back & forth.

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Brian Louchis
February 3rd, 2023 at 4:51 pm
Commented on: 230202

10:45

50 lb dumbbells

3 unbroken strict chin-ups for ea rope climb

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Tom Hunt
February 3rd, 2023 at 4:45 pm
Commented on: 230202

14:30 Rx. A day late due to enforced rest day yesterday. This one got gassier than I expected. I liked it.

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Michael Brock
February 3rd, 2023 at 4:17 pm
Commented on: 230202

No Rope so subbed for L-sit Pull ups


10 FS 185#

15 L-sit pull-ups

10 FS

12 L-sit PU

10 FS

9 L-sit PU

10 FS

6 L-sit PU

10 FS

3 L-sit PU


12:50 Good one! Love that front squat

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Ki deok Park
February 3rd, 2023 at 7:39 am
Commented on: 230202

rxd 22:13

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Hershel Praeger
February 3rd, 2023 at 3:00 am
Commented on: 230202

Front squats @105 lbs

Subbed rope climbs with towel pull ups

Have a low ceiling

Took me approx 12 minutes

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Chris Sinagoga
February 3rd, 2023 at 12:36 am
Commented on: 230202

Champions Club Scaling Notes


RANT

My bad on being late getting to this.


WORKOUT THEMES

Gymnastics and weightlifitng. Squatting with an upright torso, pulling with skill/odd object. Stamina playing a role in squatting but not pulling.


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


STAMINA SCALE

Mush everything together into one round, all ropes first then all squats next


STRENGTH SCALE

AMRAP in 15 minutes of:

2 front squats

1 legless rope climb


POWER SCALE

5 rounds of:

10 front squats

10 kipping pull-ups


MY STUFF

Jumped on the stationary bike yesterday for 12 minutes to try and sweat out this bug


GENERAL FEAR LEVEL: 7

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Adrian Bozman
February 3rd, 2023 at 12:04 am
Commented on: Coach Adam Neiffer: Athlete Needs Vary By Degree, Not Kind

Neiffer is the man!

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Adrian Bozman
February 3rd, 2023 at 12:03 am
Commented on: 230202

One of my all-time favorite workouts!

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Jon Wilson
February 2nd, 2023 at 11:54 pm
Commented on: 230202

135lb fs

15:15

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Joseph Stuart Conlin
February 2nd, 2023 at 11:21 pm
Commented on: Coach Adam Neiffer: Athlete Needs Vary By Degree, Not Kind

Really cool to hear a coach at the highest level bringing this back around.

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Jason Kamora
February 7th, 2023 at 12:33 pm

couldn't agree with you more.

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Lincoln Kerger
February 2nd, 2023 at 10:45 pm
Commented on: 230202

Intermediate'ish - used Steven T's rope climb subs (no rope)

For time

10 FS (155#)

12 L-sit pull-ups

10 FS

9 L-sit PU

10 FS

6 L-sit PU

10 FS

3 L-sit PU

10 FS

3 L-sit PU

10:21


Had to go from rack with bar across shoulder, hands crossed - right elbow arthritis and old right wrist injuries don't allow proper front rack. Only first set FS unbroken. Nice one HQ!

(edited)
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Sam K
February 2nd, 2023 at 10:44 pm
Commented on: 230202

Performed 3 x 8' rope climbs per each(15,12,9,6,3), i.e pull up, clamp, stand & descend

Front squats Rx (185lbs) from ground, about killed me

13:41


Anybody else's legs still sore?


Son(15)

Same scheme on rope but using a fat rope

Front squats at 125lbs from ground

12:15


He's getting too fast for me

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Troy Bruun
February 2nd, 2023 at 10:10 pm
Commented on: 230202

6:42

Rx Reps (135lbs/~12’)


GWU: 3x 20JJs/10 Push-ups/10 SQT *last rd goblet sqt


SPWU: Lying Rope rows/Lying to standing/Rope K2E/Rope Climbs


Banded Front Rack/PVC FSQT/Bar ^ wod weight


Cool Down: Easy Echo Bike/Hamstring/Lats

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Vandon Wyaco
February 2nd, 2023 at 10:13 pm

nice breakdown

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Lincoln Kerger
February 2nd, 2023 at 11:00 pm

Dang that's fast!

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James W Bobo II
February 2nd, 2023 at 9:31 pm
Commented on: 230202

M/38/170/72”


10:52 as rx (front squats from the ground, 12’ rope - no jump)

(edited)
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Lincoln Kerger
February 2nd, 2023 at 11:00 pm

Good work!

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John Clarke
February 2nd, 2023 at 9:30 pm
Commented on: 230202

7:33


105lb front squats

x3 pull-ups

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Coastie Nick
February 2nd, 2023 at 9:17 pm
Commented on: 230202

Rx’d: 14:54

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Lincoln Kerger
February 2nd, 2023 at 10:59 pm

185# for 10 over 5 rounds is a bit too much for me right now. Good work!

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Daniel Steinemann
February 2nd, 2023 at 8:35 pm
Commented on: 230202

Rx rep sceme, 70kg front squats.

Rope climbs felt great, front squats were heavy.

11:16

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Peter Shaw
February 2nd, 2023 at 8:26 pm
Commented on: 230202

Spicy!


8:14 Rx


Warm-up

3 rounds:

1 min echo bike

5 strict chin-ups

1 muscle-up + 5 dips

10 air squats

10 kettlebell swings (53)


Then,

1 Squat Clean + 4 Front squats @ 135

1 Squat Clean + 3 Front Squats @ 185

1 Squat Clean + 2 Front Squats @ 225

1 Squat Clean + 1 Front Squat @ 255

1 Squat Clean + 1 Front Squat @ 275

1 Squat Clean @ 295

1 Squat Clean @ 315


Cool-down

3 min easy echo bike (tried to pull myself on the bike within 30s of finishing WOD)

stretching

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Peter Shaw
February 2nd, 2023 at 8:30 pm

Also ran two clients through this workout:


Client #1 (beginner and marathon runner)

8-8-8-8-8 front squat @ 35 lbs

5-4-3-2-1 lying-to-standing rope climbs


Client #2 (1 year exp. + torn ACL/meniscus 3 weeks ago)

10-10-10-10-10 assisted pistols on good leg

20s-20s-20s-20s-20s hanging L-sit (to achieve midline stimulus from a heavy front rack)

5-4-3-2-1 lying-to-standing rope climbs using only good leg on the ground

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Lincoln Kerger
February 2nd, 2023 at 10:58 pm

Awesome job!

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Luis Oliveira
February 2nd, 2023 at 7:19 pm
Commented on: 230202

Intermediate weight with rx reps


12:05


https://youtu.be/NFlnZxBvScE

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Kobe Breazeale
February 2nd, 2023 at 5:53 pm
Commented on: 230202

ended up being rope climb attempts and did the front squats at 95lbs since my front rack form isn’t great.


15 minute time cap - got done with the squats but didn’t get to the set of 2 rope climbs.

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Bakhtiar Aslanov
February 2nd, 2023 at 5:26 pm
Commented on: 230202

Scale to 50 kg (~110 lbs) front squats (x 8 reps)

probably 3-3.5 m long rope (5-4-3-2-1)


9:18

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Michael Arko
February 2nd, 2023 at 5:10 pm
Commented on: 230202

Scales/subs

125lb front squats

5x [1 pull-up + 1 knees to elbows] = 1 rope climb

= 50 front squats + 75 pull-ups + 75 knees to elbows

19:57


Rd.1 squats unbroken, 2-5 split 7/3. Late-rd PU+K2E killed the clock. Should have scaled to 4 rounds (4-3-2-1).

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Lee Robinson
February 2nd, 2023 at 4:50 pm
Commented on: 230202

Scaled to back squats out of rack at 70Kg and 30-27-24-21-18 ring row after each set.


Still nursing an injury is the reason for scaling this workout.

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Steve Day
February 2nd, 2023 at 4:42 pm
Commented on: 230202

155lb front squat

12’ rope climbs


17:10

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Jonathan Elmore
February 2nd, 2023 at 3:35 pm
Commented on: 230202

12:49 intermediate, scaling

Doubled climbs, from knees to 9’ ceiling hands only

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Lincoln Kerger
February 2nd, 2023 at 10:57 pm

Nice work!

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Dieter Block
February 2nd, 2023 at 1:38 pm
Commented on: 230202

Rx

14:16


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Adriel de Paula Nunes
February 2nd, 2023 at 12:59 pm
Commented on: 230202

RX’d 13’47

spicy🔥🔥

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Tracey Jarrard
February 2nd, 2023 at 11:51 am
Commented on: Coach Adam Neiffer: Athlete Needs Vary By Degree, Not Kind

Adam is such a cool guy. 😎

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Dan Ballenger
February 2nd, 2023 at 11:40 am
Commented on: 230202

10 front squats 65lb

5 rope pull ups

10 front squats 65lbs

4 rope pull ups

10 front squats 65 lbs

3 rope pull ups

10 front squats 65 lbs

2 rope pull ups

10 front squats 65lbs

1 rope pull up


forgot to start the timer roughly 10 minutes

feels like I should be doing more. Am I doing something wrong, is there a "mark" for moving up in the world?

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Lincoln Kerger
February 2nd, 2023 at 10:56 pm

If your technique is solid for the lifts and pull-ups, and you don't feel like you were challenged, then you can increase the intensity (e.g. load for the front squat, do rope climb or L-sit pull-ups, etc.). Logging your results (a.k.a. your whiteboard) and referring back to them when a WOD (or similar WOD) comes up again is one of the "marks". Another might be going unbroken for each round before increasing load/reps. However, I can't stress enough how important it is to make sure you are doing the exercises/lifts right before you do more.


Not an expert here, just my experience and 2 cents. Anyone feel free to chime in to help Dan out.

(edited)
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Matthew Letarte
February 2nd, 2023 at 10:59 am
Commented on: 230202

For time, 5x

10 DB front squats (50# DBs)

15/12/9/6/3 rope lat pulldowns, 60#


7:17 (1:37/1:42/1:30/1:21/1:06)


Hotel gym so closest I could manage. Tricep rope for the pulldowns was slippery

(edited)
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Greg Fairbanks
February 2nd, 2023 at 5:47 am
Commented on: 230202

Self scale

10 front squats, 95#

25 knee pushups

10 front squats

20 knee pushups

10 front squats

15 knee pushups

10 front squats

10 knee pushups

10 front squats

5 knee pushups


12:27

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Steven Thunander
February 2nd, 2023 at 4:38 am
Commented on: 230202

Globo wod: If you don't have a rope to climb sub 15-12-9-6-3 towel pullups. You can also hang a lat pull-down rope over the bar and do pullups on that. Finally you can do l sit pullups if none of those options are available. Same 3 to 1 rep scheme. If you are using iron plates today it's OK to do the front squats in a rack. Dumbbells sub 75/45lb dumbbells. Men if you are using 50lb dumbbells increase front squat reps to 15 per set. Bodyweight sub 10 pistols alternating per set of front squats.

(edited)
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Patrick A
February 7th, 2023 at 4:34 pm

That's really helpful, thanks a lot for always posting!

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Charles Meyers
February 2nd, 2023 at 1:45 am
Commented on: 230202


For time:

10 front squats

5 rope climbs, lying to standing

10 front squats

4 rope climbs, lying to standing

10 front squats

3 rope climbs, lying to standing

10 front squats

2 rope climbs, lying to standing

10 front squats

1 rope climbs, lying to standing

95-lbs 12:28

(edited)
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