30-20-10 reps for time of:
Burpees
Chest-to-bar pull-ups
Alternating dumbbell snatches
♀ 35 lb
♂ 50 lb
Post time to comments.
Scaling:
Today’s workout is a fun triplet in which you’ll move quickly through a descending ladder. Your goal is to finish this workout in 15 minutes or less. Move as fast as you can through the round of 30 while still remaining consistent in the 20s; this should feel fast, but not like a full sprint.
The load of the dumbbell should allow you to maintain sets of 10 or more fast reps at a time with no more than 10-15 seconds of rest between sets.
Complete the chest-to-bar pull-ups in sets of 5+ to start. If that can't be done for the round of 30, reduce the volume to 15-12-9 and maintain 3+ reps at a time, OR scale to chin-over-bar or jumping chest-to-bar pull-ups.
Aim for consistency through the burpees with 10+ reps/minute. If needed, scale the volume of the entire workout to 21-15-9 to stay within the intended time domain.
Intermediate option:
30-20-10 reps for time of:
Burpees
Chin-over-bar pull-ups
Alternating dumbbell snatches
♀ 20 lb
♂ 35 lb
Beginner option:
21-15-9 reps for time of:
Burpees
Jumping pull-ups
Alternating dumbbell snatches
♀ 10 lb
♂ 15 lb
Resources:
The Burpee
The Chest-to-Bar Pull-Up
The Kipping Pull-Up
The Dumbbell Snatch
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Featured photo:
Taken by Michael Patrick Studio at CrossFit 740 in Lancaster, Ohio.
Comments on 240117
100 Comments
19:52 - Rx’d
18:26
M/33/5'7"/217lbs
(15:39)
30-20-10 Burpees (10+10+10,7+7+6,10)
15-12-9 PullUps (5+5+5,4+4+4,3+2+2+2)
30-20-10 KBSnatches
Did this after heavy squats and some lunges. Wanted to finish under 15:00, but I'll blame the awkward kbs on losing time. Didn't want to FarmerCarry dbs across college gym so I just used KB in boxroom. Burpees were tough but I'm improving my cycling. Rested about :15 secs after each set. PullUps hit failure quick. Disappointed that I can't always just gut out 5 PullUps. Slight kips towards end. Flirted with redlining, but was pretty gassed afterwards.
7:15 Rx
(all UB)
21-15-9 of
burpee deadlifts, 45# dbs
pull-ups
14:53
30/20/10
burpees
pull ups
db snatch 50lbs
10:44
16:20
intermediate
35 Lbs
Time: 38 mins, 4 sec. For the snatches, I used a DB weight between advanced and intermediate, or 39 lbs.
17:52 feeling potential cold coming on
M/38/6’/178#
14:30 Rx
Deo gratias
Intermediate scale = 13:08
16:11
Intermediate.
Used ample time to catch my breath. Kept burpees tp 10 p/min and all pull ups unbroken.
30-20-10 reps for time of:
Burpees
Chin-over-bar pull-ups
Alternating dumbbell snatches
20 kg db
Time: 27:46
I was unsure how to do this so I did burpees, pull-ups and snatches each for 30-20-10.
42 YOF - 200 lbs
25 lbs on snatches
For pull-ups I can only pull up maybe an inch or two
Got done in 42:03
M/50-54
Intermediate
TT-> 19:54
Intermediate option:
30-20-10 reps for time of:
Burpees
Chin-over-bar pull-ups
Alternating dumbbell snatches
♂ 35 lb
13:30
Beginner -12kg
11:52
12:45 w/ standard pull ups
34/F/165#
Rx'd except for C2BP; instead, did 1/2 strict pullups and 1/2 cable face pulls @ 60lbs each round (15/15, 10/10, 5/5)
16:03
11:46
15, 12, 9 pull ups
25# DB
back from sickness!
M/61/6’2”/188
intermediate
14:26
14:27
8:47 Rx
Men/ 95 kg / 185 cm
Men/ 95 kg / 185 cm
15:15 Rx
15:01 Rx
Lat pulldown on machine @ 150 lbs
12:05
Rx’d: 13:23
17.37
Intermediate
JUMPING pull ups
17:44. Completed on 1/18. Scaled to 30-20-10
burpees
assisted pull-ups
40# alternating db snatches.
14:30
Rx except for 25# alternating DB snatches
--- 34 years / men/ 177/ 81kg ---
RX 7'58
28YOM / 79.3 KG/ 162.4 cm
3:33:22
30 burpees
20 strict pull ups
10 DB snatch 50 lbs
Rx 19:42
30-20-10 reps for time of:
Burpees
Chest-to-bar pull-ups
Alternating dumbbell snatches
♂ 50 lb
Time:18:57
Did beginner option-burpees, jumping pull ups, and alternating dumbbell snatches(10#) in 12 min 40 secs.
14:58 Intermediate
7:38 Rx
Beast!
tiempos de ronda
R1 | 06:55 |
R2 | 05:19 | -96 s
R3 | 02:15 | -184 s
Ø 04:49
Tiempo restante: 00:01 =14:30
30-20-10 reps for time of:
Burpees
Chest-to-bar pull-ups
Alternating dumbbell snatches
♂ 50 lb
M 53/195/6’
Scaled pull-ups to kipping pull-ups.
12:08.
Beginner
21-15-9
Burpees
Jumping pullups
35lb dumbbell snatches
20:20
Burpees kill me
30-20-10
burpees
BB press 45lb
DB snatch 12.5kg
13:59
Rx 7:59
M/33/175
2023 Quarterfinalist
Beginner MOD
30 burpees
20 jumping pull ups
10 alt dB snatches
40lbs
Time 5:05
30-20-10 reps for time of:
Burpees (Forced myself to not modify)
Banded Chin Over Bar Pull Ups
Alt DB Snatches @ 35 lbs
TT: 1942
Intermediate
12:29
Steady pace on the burps, broke once each on the 30 and 20 DBS, and broke multiple times on pull-ups (still the limiting factor). The engine just wasn't really there today for a 10 minute effort.
My Training on Wednesday, January 17 in the afternoon.
30-20-10 Reps For Time of:
Burpees
Chest to bar Pullups
Alternating Dumbbell Snatches 45 lb
I completed the Workout in 25:56 minutes.
https://youtu.be/blGc0BTuD0E
11:22. Subbed handstand pushups for alternating dumbbell snatches.
That's a lot of HSPU, great job!
Rx- 9:33
Awesome job!
Rx
After 7mi walk and a warm up
15:48
The C2Bs were the killer today; broke up into sets of 7-3 on the lat grip pull up bar. Burpees always suck but the snatches weren't bad.
15:13 - Beginner+
Scaled up to strict pull ups and 50# SB Snatch
11:37
scaled pull-ups to 15-12-9 chin over bar. Other reps and weight rx
12:40 rx
Well done!
As rx'd, 15:20.
C2B pull-ups were the limiting factor. Started in sets of 5, but switched to sets of 3 after the first 10. Straight through on burpees and snatches. Round of 30 in about 7.5 minutes, so happy to keep about the same pace on the back half of this.
50m/5'10"/185
Subbed C2B for 15-12-9 strict pull
8.50
M/ 30y / 93 kg
30-20-10 reps for time of:
Burpees
Stricte pull-ups
Alternating dumbbell snatches 50 lb
15:35 m
Scaled to
30/20/10
Burpee/strict pull
25# db alt snatch
15:52
m/53/175
Modified to 21-15-9 ahead of today's long walk
17:40
25lb dumbbell
M - Rx:
Time: 10:50
y/o28 ( 70 kg/170cm)
Good work!
8:13 Rx'd
29 y/o | 191 lb | 5'8"
Butterfly C2B in sets of 10, unbroken snatches
Beast!
Good lord, that's flying!
35lb
14:16
Rx- 10:45
Nicely done!
Scaled to:
6 rounds
10 burpees/10 kipping c2b/10 50lb alternating db snatch
15 min flat
I knew the c2b would be a time suck for me so scaled to the smaller sets to try and keep moving
16:29. Used 40lb DB for snatch, changed C2B pull-up to 21-15-9 due to twitchy elbow. Gassed me.
As rx except changed the rep scheme of chest to bar to 15-12-9
15:21
M/35/6’2”/210#
10:31 Rx’d
Spent at least 2-3min. feeling bad for myself and wallowing in self pity. Should have been sub 10. Live to fight another day.
I wouldn't feel bad about that time, but you have a better engine than me. Great job!
Spencer Hendel can move a dumbbell IYKYK
13m07seg
Pullups with some help (jumping pullups)
M/49/6'2"/185#
Scaled/modified to inverted barbell rows with 18/12/6 reps scheme just for those and 35# DB snatches the rep scheme as rx'd on burpees and snatches
10:10
***with hindsight should've gone maybe 21/15/9 on rows
13:23 intermediate... Just entered the open!!! Better get those numbers down 😂😂😂 i
Nice work!
Sub/scale: jumping chest-to-bar* pull-ups, 35-lb dumbbell snatches
14:33
*Rd.1 often short of target; much more disciplined rds.2-3.
Too much jumping in this miserable WOD!
13:48
CTB were mostly chin over bar
Good work dude!
Beginner option:
21-15-9 reps for time of:
Burpees
Jumping pull-ups
Alternating dumbbell snatches
15- lbs
9:46
14:58
30 20 10
Burpees pull ups DB Snatch
Burpees: Smooth as possible, broke then in round 2
Pull ups: 5 and 10s
Snatch: Smooth, broke then in round 2
12:10 Sx
up downs, jumping pull up, 25# DB
26yo/21 weeks pregnant
Wow!
Wow!
10:25 Rx
Awesome!
15:48, strict pull ups 15-12-9
13:38 as RX’d (45 yrs old)
felt like a longer Fran 🤢
Well done!
Rxd at the Y.
15:30
should have reduced the reps on the C2B. Cannot string together kipping ones, they all need a reset at the bottom. Grip was fucking destroyed by the time I grabbed the dumbbell each round!
14:59
RX burpees and DB snatch
Strict pull-ups, same rep scheme
Intermediate option:
30-20-10 reps for time of:
Burpees
Chin-over-bar pull-ups
Alternating dumbbell snatches
♂ 44 lb
Completed in 17 min
M 53
16kgs dumbbell
18:10
Champions Club Scaling Notes
RANT
I'd like to challenge the picture that's posted with this workout - which is a thin line to walk as I'm sure both athletes are stronger than I am, so hopefully this is in good taste. Just ask yourself what is the context of the dumbbell snatches in this picture? Is this the end of the workout where the grip is fried chicken and every bit of arm muscle is needed to finish the rep? Are these two rivals who aren't confident in their technique so they rush through the movement hoping to beat the other in the workout? Do they not have the technique ingrained in the first place and are just allowing this to be a "anything goes workout" as fast as possible? Are they just being asked to focus on the start position (flat back) and finish position (overhead with external rotation) and not worry about the middle? (Am I tripping and they're actually on the way down?) Then ask yourself, what good reasons are there to practice a dumbbell snatch while pulling the arms early? Think on that for a minute. There are certainly some occasions where it wouldn't be terrible to overlook that fault, just know it's got a limited shelf life within that movement, itself, and limited applicability to others. If the technique isn't there and you still want intensity, push press or kb swing might be simpler options while you practice db snatch in the warmup.
FORMAT/MOVEMENT QUESTIONS
Coast the burpees a bit to go for best overall time or sprint that first set and live with whatever happens?
See rant.
Go through as listed or scale to work on a weak spot?
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
STAMINA SCALE
Mush everything together into one round
STRENGTH SCALE
Push-up, strict pull-up (or ring row), dumbbell press
SPEED SCALE
6 rounds of:
10 burpees
10 pull-ups
10 dumbbell snatch
GENERAL FEAR LEVEL: 7?
Dude, I'm not sure they're on the way up or down, but I'm glad you pointed it out - made me really think about my execution, thanks!