Every minute on the minute for 20 minutes, for total reps, complete:
Minute 1: Calories on the rower
Minute 2: Alternating dumbbell hang clean-to-overheads
Minute 3: Toes-to-bars
Minute 4: Rest
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Post reps to comments.
Stimulus and Strategy:
Today’s workout is a choose-your-own-adventure style effort. Push hard for the entire minute with each exercise if you are looking for a challenge. Otherwise, manage your pace with each exercise and adjust accordingly based on your ability to recover.
Scaling:
Reduce the loading of the dumbbell. Reduce the time you are working during each minute.
To reduce the complexity of the toes-to-bars, decrease the range of motion.
In case of injury or limitation, for the dumbbell hang clean-to-overheads, perform single-arm Russian kettlebell swings. For the toes-to-bars, perform V-ups or sit-ups.
Intermediate option:
Every minute on the minute for 20 minutes, for total reps, complete:
Minute 1: Calories on the rower
Minute 2: Alternating dumbbell hang clean-to-overheads
Minute 3: Knees-to-chests
Minute 4: Rest
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
Every minute on the minute for 20 minutes, for total reps, complete:
Minute 1: Calories on the rower
Minute 2: Alternating dumbbell hang clean-to-overheads
Minute 3: Hanging knee raises
Minute 4: Rest
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
To maximize efficiency and cycle rate with the dumbbell, focus on receiving the dumbbell at the shoulder in a partial squat. Then, as you stand up with speed, take the dumbbell overhead.
Resources:
Rowing | Body Position Tips
Single-Arm Dumbbell Hang Power Clean
Single-Arm Dumbbell Shoulder-to-Overhead
The Kipping Toes-to-Bar
Hanging Knee Raise | Kipping
Find a gym near you:
View the CrossFit map
Comments on 251216
7 Comments
46+47+48+49+50/240reps
Row : 16/16/16/16/16
Dumbbell : 14/14/14/14/14
Toes to bar : 20/20/20/20/20
EMOM 20 — total reps:
Row calories: 75
DB hang clean & jerk (50 lb): 72
Toes-to-bars: 72
Total reps: 219
RX: 257
Row: 23/23/24/25/23
14 kg DB
Total reps: 219
Splits:
Row: 13 - 14 - 13 - 11 - 12
DB: 15 - 15 - 15 - 15 - 15
TTB: 20 - 18 - 14 - 14 - 15
Champions Club Scaling Notes
RANT
If any of you OGs are willing, I'd like to propose a little experiment for this workout: don't worry about counting reps, but see if you can talk to yourself OUT LOUD during the entire thing.
Here goes the context. Over the last two seasons coaching basketball I got to coach with some incredible coaches from about as high of a level as I could expect to be involved with. And the ratio of time spent coaching communicating vs. everything else basketball-related was truly eye-opening; not just talking on defense, saying "I got your help Jordan," or "Screen right Dre, screen right!" but more so the constant communication with your teammates during drills, after drills, and from the bench during games.
At the Champions Club we have zero trouble talking with each other and encouraging, but I wondered if this carried over to talking to yourself. So back in May I ran a little test of this: 4 minutes of push-ups in which athletes had to 1) say how many reps they were about to do, 2) count down their rest, and 3)... and most importantly, something along the lines of "Good shit *self* after each set. And I could not believe my eyes and ears how many people could not get themselves to say "Good shit" to themselves after they did a few more reps than expected, or "You good baby, c'mon, hang in there!" after failing two reps in a row. It's as if I was coaching with my eyes closed since 2010.
Since then it has been way less formal, as most of the people have found their own style of talking to themselves, but I do still butt heads with the I Already Do This In My Head crew; ironically, they are the ones who the scouting report says would be likely to mentally check out of a workout in which they're struggling. One of the basketball coaches (he also coached me when I played) repeats this saying often: "prepare for war in times of peace." We practice meeting the pass, calling out the lane you're running, and huddling before free throws during the calm of a practice in hopes that the habit will carry over during a game; similarly you all practiced back squats with a flat back and stable knees yesterday at 45 lbs, and 135 lbs, and 155 lbs, and the rest of the working sets because you know once that thing get's rough you better have your technique dialed in. To me, the talking to yourself thing would be taking it one step further: you guys don't have a coach (I'm presuming all you are garage gym studs), so coach yourself out loud like someone is right there watching you.
Here might be an example for the rower: "C'mon Coast, 11 hard seconds... easy money... yup, I got 11 more... ain't that bad... c'mon Coast! C'mon Coast!... might as well now: 5 seconds left. Good shit boi! Right to the dumbbells!"
Or maybe this for the toes to bar: "Give it a sec, Link... no rush... full range... full range... let's get 2... I see you Link!... NO!... NO!... WHAT'S THE RUSH! KEEP 'EM QUALITY... IT'S JUST A WORKOUT... TAKE 5 MORE SECONDS... okay one good one... YESSIR!"
It was awkward for everyone except two kids at the gym at first, and I'm sure if you guys haven't been doing it all this time it will be awkward too. But I can promise you that if you practice this now, on some random Tuesday in December, and keep chipping away at it, you'll see a payoff when something like Fight Gone Bad or Cindy comes up.