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
61 Comments
CFWUx2 10*20kg/40 5*60kg
20:33
60kg, rope climbs in garage
18:25
Used 7.5’ legless rope climbs. Front squats were Rx’d.
11min20
Rx
51/M/5’11”/194#
Rx 10:57. 12-13’ rope standing start
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.)
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
very good 👍🏼👍🏼
11’07” @50kg
12:39
135 lbs
Legless climbs to 10 ft
Scaled to 135# front squat, 11’ rope climb
10:48
8:24
Scaled to 155#
Kept 5/4/3/2/1 rope climbs
M/53/175/5'11"
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
RX 8:40
77,5 kg
11:49
Not the best time for me .
17:40 ..
Intermediate:
BB-155lbs
Laying to Standing Rope- 5, 4, 3, 2, 1
Time- 6:17
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.
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.
10:45
50 lb dumbbells
3 unbroken strict chin-ups for ea rope climb
14:30 Rx. A day late due to enforced rest day yesterday. This one got gassier than I expected. I liked it.
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
rxd 22:13
Front squats @105 lbs
Subbed rope climbs with towel pull ups
Have a low ceiling
Took me approx 12 minutes
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
Neiffer is the man!
One of my all-time favorite workouts!
135lb fs
15:15
Really cool to hear a coach at the highest level bringing this back around.
couldn't agree with you more.
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!
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
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
nice breakdown
Dang that's fast!
M/38/170/72”
10:52 as rx (front squats from the ground, 12’ rope - no jump)
Good work!
7:33
105lb front squats
x3 pull-ups
Rx’d: 14:54
185# for 10 over 5 rounds is a bit too much for me right now. Good work!
Rx rep sceme, 70kg front squats.
Rope climbs felt great, front squats were heavy.
11:16
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
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
Awesome job!
Intermediate weight with rx reps
12:05
https://youtu.be/NFlnZxBvScE
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.
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
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).
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.
155lb front squat
12’ rope climbs
17:10
12:49 intermediate, scaling
Doubled climbs, from knees to 9’ ceiling hands only
Nice work!
Rx
14:16
RX’d 13’47
spicy🔥🔥
Adam is such a cool guy. 😎
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?
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.
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
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
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.
That's really helpful, thanks a lot for always posting!
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