Ellen
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
Post time to comments.
Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.
Intermediate Option:
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 20-lb. DBs ♂ 35-lb. DBs
Beginner Option:
3 rounds for time of:
10 burpees
12 dumbbell snatches
9 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 10-lb. DBs ♂ 20-lb. DBs
Comments on 210110
120 Comments
CFWUx2 6*30sn+5thr 6*40sn+5thr
25:36
11'45" RX
10:53
35 lb dumbbells
RX 14:48
8:42 beginner
18:03 Rx’d
Way tougher than it looked.
8:16 RX
Did this to finish my day. Gassed.
12:31 RX
2:52 / 7:16 / 12:31
Thrusters were absolutely the hard part of the workout. I went in thinking I could go unbroken on everything and expected to finish between 9-10 minutes.
Snatches were unbroken and fine. Unbroken thrusters on rd 1, rd 2 was 8 & 4, rd 3 was 9 & 3 because my arms wouldn’t hold them. They also gassed me and made my burpees super slow. Good luck, have fun
15:10
M/29/5'9"/170
6:54 I enjoyed that one. 👍
14:28 rx’d. Sofa-king hard. Slow burpees, and used a slow but consistent pace on snatches to recover slightly for thrusters. Went 7/5 on thrusters rounds 1 and 2. Tried to do the last round of 12 unbroken but my right ARM kept failing on rep 12, and I still didn’t put down the dumbells until I finished it on the 3rd or 4th attempt. I didn’t expect the failure to happen in the arms, this was such a gasser. Felt the feet fatiguing first, and didn’t realize the arms were getting tired until the end!
41/178/69”
Iain Woodhead 31
10kg Dumbbells
Time - 13:35
Rx 13:04
45# KB: 14:21
F/28/5'24"/134 lbs
Intermediate option: 2x10 kg dumbbells for both movements
8:15 (2:26 / 2:51 / 2:58). Everything was performed unbroken. Pretty consistent on snatches and thrusters, but those burpees... ay mamá.
M/34/6'/175#
12:15, Rx. Ouch.
M/49/5’10”/200.
13:56 Rx. Burpees slow. Quite a few step downs but all jump ups. 14/7 on all snatches. Then 7/5; 5/7; 5/7 for thrusters.
Had to do this after the Open hint of “we love burpees”!
Intermediate Option:
3 rounds for time of:
20 burpees
21 dumbbell snatches @ 12,5 kg
12 dumbbell front squat ( shoulder pain) @12,5 kg x 2
Use a single dumbbell on the snatches and a pair for the thrusters.
Time: 13:40
M/31/6'/195lbs
20 burpees
21 35# KB snatch
12 45# plate thruster
14:52: 4:29-5:04-5:18
12:35 rx
M/25/5'8"/155lb
CrossFit AFK
12:21 - Sc (Rx except 10 dumbbell thrusters each round, oops)
RX 12:54
14:32 (w/power snatch)
2 rounds of Intermediate
12:22
9:25 Rx
M/44/80kg
13:57, 35 lb dumbbells and scaled up to 20 burpees and 25 snatch
13:53 25#
Sc to 35# DB...14:39 (3:55/5:08/5:36)
Intermediate- 11:09
Intermediate option: 14:04
Rx 11:26
15:38 RX
Goal
9.23
Actual
40-pound dumbbells
10.34
Rx 13:07
Intermediate Option:
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♂ 35-lb. DBs
12:27
F / 39 / 140 / 12 weeks postpartum
11:37 (25# DB’s)
As RX’d:
19:20
42 / 6’0 / 197
20 kg DB for Snatches
2x 16 kg KB for Thrusters
Doing it with my 8 and 5 year olds
= 14:03
11:09 Rx
14:30... all I had were 60lb DB's, so thats what it was
37/m/6'2/195
14:15 Rx
burpees UB
snatches UB first round, 3 sets each last 2 rounds
Thrusters 6-4-2 each round
3 rounds
20 burpees
21 dumbbell single arm snatches with 35lb dumbbell (21 total, not each side)
12 dumbbell thrusters with 35 lbs dumbbells (needed to get lower on squat)
15:12
14:02
19:46 rx
10:57 RX
RX‘d 10:22
8:17 Rxd.
15:22 @ 45# due to a mix up
Intermediate - reps unbroken
13:05
Intermediate with 20# DB
12:42
53 lb KB for snatches
90 lb sandbag shoulder switching squats instead of thrusters
same reps
13:36
Scaled to 30lb DB because that’s all I had.
12:00 flat
Keeping moving even if I had to walk some of the burpees up was the key.
M/48/5’5”/190
Agreed there. Definitely stepped out of a few burpees in round 2.
14:33
35 lb DBs
9:28 25# db
11.26@ #40 dumbbells.
13:32 rx, m/40
Beginner option, around 11 mins (phone died).
*Ellen*
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
♀ 35-lb. DBs ♂ 50-lb. DBs
_____________________
Time;- 13:53 Rx'd
M/45/185 Sub KB snatch (53lb) and barbell thrusters @95 - no dumbbells
11:23
16:29, used 40’s.
Underestimated this one, an ass kicker!
11:09
I have one 26# KB, so modified to 3 rounds of:
20 burpees
21 KB snatches (10/11 ea arm)
24 KB thrusters (12/12 ea arm)
3 rounds for time of:
20 burpees
21 dumbbell squat snatches | 9,5 kg DB
12 dumbbell thrusters | 2x9,5 kg DB
SCORE: 24' 15''
Overestimated my ability to do squat snatches after a 10 km run yesterday and a 27 km bike ride in the morning. Should have changed something after the first round (which took me over 6 minutes), but decided to stick to the initial plan. I think snatches took me longer than burpees. It was all a bit silly, frankly...and it really hurt 😲
34 / M / 5'9" / 135lbs
Burpees x10
20lb dumbbell power snatches x12
20lb dumbbells thrusters x9
13:54
No DBs, so substituted empty barbell for snatches and 100lb barbell thrusters. Had to unload the barbell each round but I probably needed the break. Round and Rep count left as is. Maybe should've scaled...
23:40
M/53/5’9”/168, new to CF
Ellen
3 rounds for time of: (14:45)
20 burpees
21 dumbbell snatches cycling 3-7 reps then switch arms until 21.
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
25#
NOTES:
Still have some heel and calf pain from the last run and wrist pain from a fall. I thought maybe this was going a little light on the weight, but the thrusters killed me!
3 rounds in 12:46 of:
20 burpees
12 dumbbell snatches, one 40# DB
9 dumbbell thrusters, 20# DBs
Subbed a 53-lb kettlebell for snatches and two 44-lb KB’s for thrusters. 19:15.
Thank you showing an intermediate and scaled option as well as writing the intention of the workout. This is so helpful and I was so bummed when it had stopped. So glad to have it back. Especially during these times where we attending an affiliate isn't always an option.
M/49/5'9"/156
no dumbbells, so I modified it to:
inspired by Ellen
3 rft of
23 burpees
11 barbell snatches
12 barbell thrusters
at 95, 85 then 75# ( dropped 10# after each round )
14:45
been a long time since I flopped over for dead after a wod. it was awful. many rests as i gasped for air.
12:51 Rx
My "active recovery" yesterday ended up being fairly intense which was vividly evident in how this felt.
m/52/5'11"/200#
19:12 using a 10 lbs dumbbell. Also. I had no idea if we were supposed to do 21 counting each arm separate or together.
Beginner Option: 9:44
35/M/6’4”/265
16:27
*50lb KB for snatch
* 40lb DBs for thrusters
M/55/6’0”/185
”Ellen”
3 RFT:
20 burpees
21 alternating DB snatches (45 lbs)
12 DB thrusters (45 lbs)
10:35 (2:56/3:49/3:50)
M/46/6'2"/185#
Women's rx'd
10:20
11:08 25# DBS
Intermediate- 11:37
14:00 25# dbs
9:12
Only have 45lbs DB’s so everything Rx except that. Close enough
db snatches all unbroken. thruster sets were unbroken, 8/4, unbroken
M/28/6’1”/200
45# DBs
(Closer to power snatch than proper snatch)
12:55
12:47 women’s intermediate, 20lb DBs
Had a bit of trouble doing this one with a mask on, so took extra breaks because I was finding myself feeling a little panicky and hard to catch my breath. I did not do a full squat for the snatches... not sure if I did that part right. But still a good workout, so not too stressed about it.
Rx’d (?) with 50# DB power snatch
18:43
9:24 snatches @25lb rest as prescribed
intermediate scale:
11:56
m/35/175lbs/5’-10”
Yay dumbbells!
scaled to 40#, and power snatch
10m38s
Sunday SLIPS warm up
snatch alternating arm every 3 reps. Felt pretty good.
Thanks
Beginner option
10 burpees
12-full dumbbell snatches ( didn’t see power in the description) 8lbs
9- 35 lbs dumbbell thrusters
14:20
Intermediate: 10:43
20 Burpees
21 Alt. Single Arm KB SN (35lbs)
12 KB Thrusters (35’s)
As rx’d, 10:24.
Helen’s sister perhaps? Helen was my first real WOD, and definitely one of the harder ones – given its mix of high intensity with a slightly longer time domain than the Graces or Frans of the world. That extra ~5 minutes can really hurt. I hesitate to say that this one hurt more than Helen (it feels like sacrilege, plus I haven’t done Helen in almost 3 years), but it hurt more than I expected it to. DB thrusters definitely the worst – they just tore me up. Went unbroken in rounds 1 and 3 but broke 7-5 in round 2 as I was hating life at that point. Burpees unbroken but rounds 2 and 3 were slow. Did snatches essentially unbroken, switching hands at 11. Round times were ~ 2:50, 4:00, 3:30. Laid out for a while after this one.
47m/5'10"/190
Going in on the fun today. This definitely looks like an Open prep workout! Thank you main site programmer!
10:32 [20# DB(s)]
Intermediate:
16:35
M/41/180/5’9”
Major Back PAIN! (back attack is back)
18:39
35 lbs db
9:33 - 30lb DBs
M/37/175lb/5’7”
35lbs, did hang muscle snatches
11:50
12:08
30# alternating dumbbell snatches
30# dumbbells thrusters
Broke thrusters into two sets of 6
RX: 11’49
12:03 RX
All sets unbroken.
M/39/5’10”/200
RX 12:01, Ellen won this one!
It drives me nuts when they program an odd number of single arm/leg movements!
36lbs dumbbells
11:55
14:26 w/50lb dumbbells
Kept it under the 15min time domain but not happy with my effort. Mentally struggled and it was hard to keep a rhythm. Sucking wind the whole time. Thrusters did me in as always.
14.04
20kg db
13:16 - 20lb dumbbells
12:00
Begnner
18*48
women's rx
18:26
m/50/175
wouldn't be surprised if 13 minutes of that were just for the burpee's.....so slow.
Good morning everybody!
would you suggest alternating arms on the snatch?
thanks!
I would cycle 3-7 reps then switch arms until I hit the 21.
Intermediate Option: 12:54
M/30/5’11”/145
Rx’d: 13:04
RX：9'23''.
https://youtu.be/kKGmp4GklWE
Tell that guy on the right to stop dropping the dumbbells! He’s going to break them!!
:-p
nice work!!
Scaled @ 15kg db
16.29 min 👍😅
Hmm... Looks like another Open Prep workout. (Take some notes.)
Champions Club Scaling Notes
RANT
In this workout I read dumbbell snatches being muscle snatches, whereas if I saw this as a barbell snatch I'd read it as a full squat. Also kind of depends on the other movements.
WHAT ABOUT THE MOVEMENTS
Burpee - changing orientation with an emphasis on stamina, also global flexion/extension
Dumbbell snatch - jumping with an exaggeration on overhead position and unilateral loading
Dumbbell thruster - pushing without connection and an emphasis on squatting
MAIN DECISION
Do I want to make this a test since it's a new benchmark, or do I want to keep the stimulus of a short burner workout
TECHNIQUE SCALE
Split the burpees in half and go light on dumbbells, expand to 6 rounds.
6 rounds
10 burpees
21 dumbbell snatch
12 thrusters
CONSISTENCY SCALE
As is
INTENSITY SCALE
Scale the weight so it ca be unbroken and completed in under 9 minutes.
MY STUFF
9:43. 35-lb. dumbbell
GENERAL FEAR LEVEL: 8
Definitely an 8. Helen's sister might even get a 9.
My thoughts on an 8 (compared to a 9) rest mainly on the burpees. If it was run 400m I would put it at a 9. I think stamina plays into 20 burpees more than run 400 for most (though, just barely), and therefore makes us slow down. Lots of people can absolutely wreck themselves on Helen to the point of a 9. You have to be pretty sick on burpees/pushing strength to do that with 20 burpees per round. Doesn't mean it's any fun, though.