CrossFit Service Cup, Workout 1
For time:
50 pull-ups
400-meter run
21 thrusters
800-meter run
21 thrusters
400-meter run
50 pull-ups
♀ 65 lb
♂ 95 lb
Time cap: 20 minutes
Compare to 221221.
Post time or reps to comments.
Scaling:
Today's workout is the first 2024 Service Cup workout in honor of Army Sgt. 1st Class Daniel Crabtree, who was killed in action on June 8, 2006, while serving in Al Kut, Iraq.
This workout is pyramid-style with a moderate time domain. Use a light load for the thrusters that allows you to reach proper depth and maintain sound mechanics. You should be able to complete the thrusters in no more than 3 sets and in 90 seconds or less. Scale each element as needed to start the 800-meter run by about 7 minutes into the workout, allowing for completion in under 20 minutes. Complete the pull-ups in sets of 10+ and aim for no more than 5 sets, or 3 minutes, to finish each set of 50 reps.
Intermediate option:
For time:
25 pull-ups or jumping pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 pull-ups or jumping pull-ups
♀ 45 lb
♂ 65 lb
Beginner option:
For time:
25 assisted pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 assisted pull-ups
♀ 35 lb
♂ 45 lb
Resources:
The Kipping Pull-up
The Thruster
CrossFit Hero and Tribute Workouts
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Comments on 240607
94 Comments
15:37 Rx
35 mins. Phew. Good one!
Intermediate, normal pull-ups, 25# dumbbells
13:40
M55/150ish
Scalled -
50 pull-ups
400m run
21 thrusters 2x25# DBs
400m run
21 thrusters 2x25# DB’s
400m run
50 pull- ups
17:13
SEMPER FI!
M/38/6’/174#
18:40 Rx
Réquiem ætérnam dona ei Dómine; et lux perpétua lúceat ei. Requiéscat in pace. Amen.
M/33/5'7"/218Lbs
~(29:00)
PullUps 25 (5,5,5,4,3,3)
0.25 Miles (2:30)
Thrusters 95lbs 21 (7,7,7)
0.5Mikes (4:55)~(16:20)
Thrusters 95lbs 21 (7,7,7)
0.25Miles (2:25)~(23:30)
PullUps 25 (5,5,5,3,3,3,1)
Put off doing this due to hip/groin bone feeling strained/cracked. Doing back to back hard runs definitely aggravated whatever was wrong. I remember feeling a crack doing a core workout a while ago, but thought nothing of it then.Tough workout, especially strict pullups. Maybe I'll try this one with jumping pull ups and lighter thrusters next time.
Hate to say I checked the box on this one, but I was timid with how my hip has been feeling. Disappointed that I missed the service cup submission window, but oh well.
Think anticipation of big workouts is derailing my program and process.
17:15 Rx
M/46/5’8”/165
T: 28:30
M Rx’d
73 reps
19:11 compared to 18:52 & 19:22
24’ rx fini
sinon 20’ manque 35 pullup
les 50 pullup
17:48 rx’d
37 / M / 5'9" / 140lbs
Pull-ups x25
Run 200m
20lb dumbbells thrusters x15
Run 400m
20lb dumbbells thrusters x15
Run 200m
Pull-ups x25
14:59
25:17
Rx~ killer!
ntermediate option:
For time:
25 pull-ups with thick band
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 pull-ups with thick band
12:15
17:47 rx
13:14- subbed 60lbs sandbag rows for pull ups. 60 lbs sandbag thrusters.
Men's Intermediate
13:50
Completed on 240610 due to travel making this not possible.
24:36 Rx
15:48 Rx
17:37 (treadmill)
M 53/195/6’
#75 bar for the thrusters. Pull-ups and thrusters were intermediate scale, runs were rxd.
14:26.
Gave myself a 20 min time cap. All movements as prescribed. Got through 14 of the second round of thrusters. Moving slow today.
RX 65lbs
24:34
18:22 Rx
Great start. Had to modify due to equipment limitations but got it done as follows
At local playground
50 pull-ups
400 m run
42 DB Thruster at 40# (21L/21R)
800 m run
42 DB Thrister at 40# (21L/21R)
400 meter run
50 pull-ups
time: 17:48
Sorry guys, DNF this one for me... got 30 mins into it and felt like i was going to pass out. Not
my day today.
m/39/241
Int
sub run with 500m row
strict pu on sm
18:20
20kg
Intermediate 13:47
RX 75 pull ups got capped
Rx 26:53
14:05
25 Pullups
400m Run
21 Thrusters
800m Run
21 Thrusters
400m Run
25 Pullups
(65lbs)
13:17
Intermediate with strict pullups, 72# thrusters
21:37, Rx rep scheme, scaled pullups ring rows and thrusters weight to 65#
1st Beginner WOD in a couple 3 weeks (Japan & daughters visiting with boyfriends). Got thru 5 final set kipping pull-ups in 20 mins, total finished 22:18. 1k run 5:15
28:38. 🤙💪
For time:
25 assisted pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 assisted pull-ups
#65
21:34
For time: 11:46
25 pull-ups or jumping pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 pull-ups or jumping pull-ups
65 lb
RIP 1st Sgt Daniel Crabtree
Rx’d: 17:16
221221: 16:42 (PR)
140318: 25:56
I think I’ve peaked at 41y. Can’t hit those old PRs lately. Dammit.
Scratch that…. I’m blaming the 94 degree Louisiana sun today. Fk it 😆
Great work!
Definitely the heat!
I feel you man. I turned 55 this year and I think my PR days are over, but go hard nevertheless buddy! Semper Fi👍🏽
Those times are still bonkers!
25 pull pus
400 m run
21 thrusters
800 m run
21 thrusters
400 m run
25 pull pus
35kg thrusters
time: 22,45
For time:
25 pull-ups or jumping pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 pull-ups or jumping pull-ups
30kg thrusters
12:50
54 yo M/ 5'9"/ 149 lbs
For time: Row 1000m/ Run 800m/ Row 1000m/ Run 800m
rest 4 minutes between efforts
3:58/ 3:39/ 4:03/ 3:47
rest 1 hour
then 23:28 as Rx'ed
still had 50 pull-ups to go at the 20 minute cutoff
Hell yeah, Quinn
25lb db for thrusters
27:57
23:50
Intermediate, 800m on the second run
13:12
Intermediate Option
10:05
22:20. Cedar creek CG, subbed 25/25 single arm DB row at 40 for pull-ups. 40 DB’s for thruster.
Rx: 24’18’’
21/12/2022 32’07’’ Rx
42 YOF 207 lbs
Beginner option:
For time:
Accidentally started with a 400 meter run. 😂
25 ring-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 ring-ups
♀ 35 lb
37:26 Time
Those last set of ring-ups took forever
25 pull-ups
15 dumbbell thrusters, 14,5kg dbs
400/800/400m run
18:16
Run was halfed bc I ran too much already.
31 pull ups completed.
It's hot, atop complaining
17:10 Rxd
Had to brake the thrusters up into 15 and 6 each round. Pull ups 30, 10 and 10 each round.
jumping pull-ups, 70lbs bar thrusters
18:56
I expected PUs to be the limiting factor, but legs are jello. I bailed on the bike Wed at ~3300m when chain jammed a 2nd time (long walk back, repaired for future). So yesterday I did total 80 GHDs, 60 dumbbell hang squat cleans, and 4 mins handstand. Had I known this much leg work was coming, I'd have planned differently.
Wow! I struggled the whole way through. I thought I had no chance of a PR, so I took a few extra breathers. I could have gotten a PR today. Next Time!
16:28
RIP Daniel Crabtree
221221 16:10
Still great, Jonathan!
Intermediate option:
For time: 1808
12:04 scaled
25 pull-ups
15 cal echo bike
15 thrusters, 75lbs
15 cal echo bike
15 thrusters, 75lbs
15 cal echo bike
25 pull-ups
got capped when I reached the Pullup bar and still did the last 50.
First 50 Pullups in 3min (28reps in the first set)
Last 50 Pullups in 6:50
Continuing my (at least) 1 HERO WOD per month, I completed Maxton yesterday & posted there. While it was not my intent to do them consecutively, I consider it an honor & privilege to be able to remember these men & women & all who have, are, or intend to serve, in this small way. So, with gratitude to you all & in memory of:
Army Sgt. 1st Class Daniel Crabtree (RIP)
For time:
50 pull-ups-*jumping
400-meter run-*subbed 500m row on C2-damper @7
21 thrusters-55# barbell
800-meter run-*subbed 1000m row same as above
21 thrusters-55# barbell
400-meter run-*subbed 500m row as above
50 pull-ups *jumping
16:54.03
♀ 55-59
Intermediate - except I did the 800m run in the middle
15:03
(treadmill)
Rxd at the Y. Had to use a treadmill for the runs at 1.0 incline.
19:54
221221: 21:38 also at the Y but used Air Assault runner (screen was dead today)
Great improvement
18:51 (500/1K rows, ring rows)
M / 38 / 195lbs
INT 22 min
RIP Daniel
Scaled to
30 strict pull ups
25# db's for thrusters
runs/reps rx
24:07
m/54/175
compare to's
Scaled to
strict pull ups on yoke fat bar
40# db's for thrusters
runs were more like a trot
31:30
m/52/175
compare to
rx
25:52
m/46/5'8"/175
Compare to was
22:44
30 pull ups (front end/back end)
75# thrusters
runs rx
Fair to say I won't win the "fittest teacher" award again this year:)
Bet you’re the fittest 52yo teacher though!
17:00 Intermediate
13.56 RX
Holy shit! Fast
М/50-54 👨🏻🦳
Intermediate
ТТ->18:35
intermediate
11’23”
Intermediate:
11:34
14’08 RX
Awesome!
Globo wod: If you are using a conventional treadmill use a slight incline. Dumbbells sub dumbbell thrusters 25/40lb dumbbells. Sub 500/1000/500m row or 27/54/27 calories assault or echo bike for the runs if running isn't feasible.
15:57 RX
Amazing workout and amazing hero. Thank you!
Great work!