CrossFit | Workout Tips for 210201

Workout Tips for 210201

33
ByCrossFit January 31, 2021

Workout of the Day for 210201:

3 rounds for time of:
Run 800 meters
30 pull-ups
40 push-ups
50 squats

Post time to comments.
Compare to 050228.


Scaling:
This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.

Intermediate Option:
3 rounds for time of:
Run 800 meters
20 pull-ups
30 push-ups
40 squats

Beginner Option:
3 rounds for time of:
Run 400 meters
15 ring rows
20 assisted push-ups
25 squats

Comments on Workout Tips for 210201

33 Comments

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Dusty Russell
February 6th, 2021 at 2:53 pm
Commented on: Workout Tips for 210201

34/5’10”/200


int

3rft

800 run

20 pullups

30 pushups

40 squats

29:57

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Dj Kastrup
February 3rd, 2021 at 1:03 am
Commented on: Workout Tips for 210201

35/m

rx: 27:45

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Mja 204
February 2nd, 2021 at 8:53 pm
Commented on: Workout Tips for 210201

M / 36 / 83.1kg (never have I regretted making the decisionRx so much being unfit)


800m in 40x20m shuttles


37:17

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Mikael Bauchy
February 2nd, 2021 at 12:53 pm
Commented on: Workout Tips for 210201

Rx 29'41

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Randy Crooker
February 2nd, 2021 at 2:43 am
Commented on: Workout Tips for 210201

Rx 28:48


m/35/5’-10”/175lbs

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Dj Kastrup
February 3rd, 2021 at 1:02 am

Nice work!

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Ben Mohandesi
February 2nd, 2021 at 2:00 am
Commented on: Workout Tips for 210201

Good burn. Did 1000 m row in place of the run:

Row 1000 meters

30 pull-ups

40 push-ups

50 squats


29:11 M/46

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David Smith
February 2nd, 2021 at 1:48 am
Commented on: Workout Tips for 210201

scaled to 600m run

6 20lb med ball weighted strict pullps

30 pushups

50 squats


except first round I did 30 burpees instead of run. My left Achilles was feeling sore. After first round it was warm and felt good to run.


screwed up my timer so don’t know score.

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Jim Rix
February 2nd, 2021 at 1:14 am
Commented on: Workout Tips for 210201

Back from a month away...good to be back with my workout partners!

5-5-5 back squats

185-185-195#

today’s workout, scaled to 3 RFT of

800m runs

20 pull-ups

40 push-ups

50 squats

29:28


58/5’8@/160

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David Smith
February 2nd, 2021 at 1:49 am

Good to see you back!

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Charlie Pokorny
February 2nd, 2021 at 3:02 am

Welcome back Jim!

I have been wondering about you.

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matthew rhodes
February 2nd, 2021 at 12:34 am
Commented on: Workout Tips for 210201

35/M/6’4”/262


34:31

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Mike Andridge
February 2nd, 2021 at 12:17 am
Commented on: Workout Tips for 210201

3 rnds

2000m assault bike

30 strict pull ups

40 push ups

50 sqts

33:43

M/50/175

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sandy francisco duran perez
February 2nd, 2021 at 12:14 am
Commented on: Workout Tips for 210201

3 rounds for time of:


Run 800 meters

30 Strict Pull-ups

40 push-ups

50 squats

____________

Time:22:52

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Kevin Flowers
February 1st, 2021 at 11:25 pm
Commented on: Workout Tips for 210201

M/55/6’1”/181


3 RFT:

3000 m (60 cal) Rogue Echo bike* (avg 3:37/327 W)

30 strict pullups

40 hand-release pushups

50 air squats


Rx: 26:01


*NYC Snowpocalypse made running outside ill-advised, and no treadmill in box

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Antonio Alves
February 1st, 2021 at 11:19 pm
Commented on: Workout Tips for 210201

Modified / scaled to:


3 rounds for time of:


Run 800 meters

30 inverted rows

40 kneeling push-ups

50 squats


SCORE: 30'21''

--

Great format 👍 A bit too tired to fully enjoy it, but still felt pretty good.

Split times: 10'15'' / 09'45'' / 10'21''.

Keeping squats unbroken was the hardest part. Runs were a more or less flat loop around the block.

(edited)
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QiHui Xing
February 1st, 2021 at 11:15 pm
Commented on: Workout Tips for 210201

RX:23'45''.(pull-ups unbroken)

https://youtu.be/M45W1p9W7Co

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Lincoln Kerger
February 1st, 2021 at 11:14 pm
Commented on: Workout Tips for 210201

Intermediate Scale: 21:29

All push-ups and first 2 sets of squats unbroken.


Doing this Rx'd next time.

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Jeremey Tate
February 1st, 2021 at 9:59 pm
Commented on: Workout Tips for 210201

29:55 (9:45-10:05-10:05)

M/34/175/6ft

Whoop Recovery 99%, Strain 10.1


Air Runner- 3:40 - 4:00 - 4:30 🥵

Pull-ups - 15s every :45

Push-ups- 10 every :30 for 2 rounds - last round 5s 🥵

Air Squats- unbroken 1:00-1:45

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Liz Myers
February 1st, 2021 at 9:03 pm
Commented on: Workout Tips for 210201

29:10 RX

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Derek Schierlmann
February 1st, 2021 at 8:58 pm
Commented on: Workout Tips for 210201

M49/5'9"/157

Did some homework on hip explosion in hang power cleans

Then modified wod to

3rft of

4:00 elliptical

30 strict pull ups

40 push ups

50 bw squats

7:30+9:40+10:21=27:40

Had to break up the last round into 5 sub-rounds (ala cindy: 6,8,10) to keep the pace up.

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Norbert Christian Barrientos
February 1st, 2021 at 8:52 pm
Commented on: Workout Tips for 210201

m/34/5'2"/167#

scaled, broken, 50 mins


Run: 1st rd 10mins bike standing, 2/3rd 3 mins against wall

Pull-ups: 1st 20 @ pull up bar broken/5's, 2/3rd @ dip bar broken/10's

Push-ups: ordinary broken/10's

Squats: 1st round broken/20's ohs empty bar, 2/3rd broken/10's 20# kb

varied rests. end. 🥵😅😼

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Steve Day
February 1st, 2021 at 8:17 pm
Commented on: Workout Tips for 210201

24:32

Strict pull-ups

7:28/9:01/8:03

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Charlie Pokorny
February 1st, 2021 at 7:19 pm
Commented on: Workout Tips for 210201

26:37 Rx

m/52/5'11"/200#

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Alex Pettingell
February 1st, 2021 at 6:40 pm
Commented on: Workout Tips for 210201

Rx, strict pull-ups: 31:51

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Nicole Deaver
February 1st, 2021 at 5:49 pm
Commented on: Workout Tips for 210201

30:11


Rx all but Subbed 5mins on the bike each Rd for the runs. Not a big fan of running in sleet.

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Chris Sinagoga
February 1st, 2021 at 5:43 pm
Commented on: Workout Tips for 210201

Champions Club Scaling Notes


RANT

Comments don't work on the main post?


WHAT ABOUT THE MOVEMENTS

Run - monostructural movement at a distance a little too far to sprint, but not by much

Pull-up - pulling with skill (core-to-extremity)

Push-up - pushing at midrange with stamina playing a big factor

Squat - squatting with speed


MAIN DECISION

Just a Workout or emphasize a particular aspect of it?


TECHNIQUE SCALE

As is, but maybe decrease ROM on pull-ups to get a good kipping rhythm and cut push-ups a bit - maybe to 30 or 25


CONSISTENCY SCALE

As is.


INTENSITY SCALE

Sprint the run, rest as needed between rounds


INJURY SCALE

Do 5 rounds of either just the run and squats, or just the pull-ups and push-ups


MY STUFF

26:29 as rx'd.


GENERAL FEAR LEVEL: 7

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Meagan Burns
February 1st, 2021 at 3:36 pm
Commented on: Workout Tips for 210201

29:30 intermediate

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Paula Jacques
February 1st, 2021 at 7:00 pm

Thanks for the workout tips! Hope you are well!

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Brett Eckles
February 1st, 2021 at 11:20 am
Commented on: Workout Tips for 210201

28:32 Rx


Ran on the Air Assault Runner


M/28/6’1”/200lbs

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Dj Kastrup
February 1st, 2021 at 5:24 pm

Nice work!

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Brett Eckles
February 1st, 2021 at 7:06 pm

Thanks Dj!

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Hakeem Askew
February 1st, 2021 at 1:15 am
Commented on: Workout Tips for 210201

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