For time:
1,000-meter row
400-meter dumbbell farmers carry
200-foot handstand walk
100-meter dumbbell front-rack lunge
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post times to comments.
Stimulus and Strategy:
Today’s workout is a longer-duration chipper and you should expect it to be a grind. Relax your grip on the rower so you’re ready for the farmers carry. For the handstand walk, chip away in manageable chunks of the distance. Work hard and have fun today!
Scaling:
Reduce the distances of each movement. Reduce the loading of the dumbbells.
To reduce the complexity of the farmers carry, consider only carrying one dumbbell or doing a low-box dumbbell step-up. To scale the handstand walk, complete 5-7 full circles around a box with your feet on the box (walking laterally around the box). You can also scale the handstand walk to an inchworm or a bear crawl. To reduce the complexity of the lunge, use one dumbbell or no weight.
In case of an injury or limitation, consider substituting the row for an 800-meter run or a 1,750/2,500-meter Echo bike. For the farmers carry, perform 100 low-box step-ups. For the handstand walk, consider an alternating dumbbell shoulder press or shoulder taps in a plank hold. For the lunges, perform these with no load or an air squat to a target.
Intermediate option:
For time:
1,000-meter row
400-meter dumbbell farmers carry
100-foot handstand walk
100-meter dumbbell front-rack lunge
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
For time:
500-meter row
200-meter dumbbell farmers carry
100-foot bear crawl
50-meter lunge
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
You are in control of the dumbbells — don't let the dumbbells control you. For the lunges, push your chest and shoulders up into the dumbbells, even as you descend, to maintain a strong posture that promotes longer sets by avoiding errant movement in weak positions.
Resources:
Rowing
The Dumbbell Farmers Carry
The Handstand Walk
The Dumbbell Front-Rack Lunge
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Comments on 250221
100 Comments
Intermediate
31:00
farmer carry 17/5
bear crawl
front rack lounge 10
intermediate
22’58”
26:33
1000m row
400m farmers 50’s
100m handstand walk
100m front rack carry 50’s
38 / M / 5'9" / 137lbs
400-meter run
200-meter 15lb dumbbells farmers carry
50-foot handstand walk
50-meter lunge
17:30
Most of the time in the handstand walk.
3:15 for 800 meter run + 35 flat
rx’d. The front rack DB lunges broke me. Stopped every 15-20 meters.
thanks for humbling me, workout creator and everyone else who did this sub 25 rx’d
How is the 400 m with 50#?
Is it like a run?
25M. 220 lbs
intermediate Rx 22:09
handstand walks were done in 10-15 feet increments but got the total 100 feet in
26:27
1000 m row
400 m farmers carry dbs 33 lb
8x around the box feet on
100 m lunges front rack dbs 33 lb
35lb Db
26:17
15:27
row 3:07
the rest as perscribed.
Only 200m for the farmers carry
Run - 800m
Farmer carry - 400m w/ 50lb DBs
HS walk - 65yds across football field
FR FB lunge - 110yds across field w/ 50lb DBs
26:58
Son(17)
All the same but with 35lb DBs
32:16
And we're both still getting over a cold 🤧
Equipment sub and a scale. Ran 1000m, completed 7 circles around 20” box in pike position. FC and lunges RXd.
21:26.
the lunges were brutal at the end!
M/55 👨🏻🦳
Intermediate. Modified. @15 kg
1000 m row
400 m FC
7 circles around a box
100 m FRL
TT -> 27:46 (4:19, 6:17, 4:45, 12.25)
M50/77kg/179
intermediate
1000m row
7 box handstand rounds
400 m dumbbells carry
90 dumbbells lunges
29:15
25:54, used 40lb kettlebells
27:00
accidentally did 100m hsw
Hoje foi um dos piores que ja enfrentei. Os 400-meter dumbbell farmers carry me custarao muito tempo, e nao completei 100-meter dumbbell front-rack lunge... errei na carga que escolhi.
Tempo 34:33 RX
18:39, 55yo M, mid, 1000 m row, 400m db carry 2x25#, 100 box piked shoulder taps, 50 db step ups 2 x 25# 20" box
Rx 18:14
Awesome as usual!
Fantastic, and also kudos for the sub-3 minute DL-burpee work earlier this week.
Beginner: 9:27. 1k wu 5:42
Scaled
1000m Row
4:00 in place high knee farmers carry w/ 25lb DBs (slow pace, lift and hold)
100x shoulder tap (plank, 50/50)
50x alternating lunge w/ front foot on wedge (toes up)
15:57
45lb db’s
hsw practice for 5 minutes instead of 200ft got 24 feet
32.36
That's great! Nice job.
Well done!
25’ segments one way (so 50’ laps there and back)
Rx
30:03
Well done @ Rx!
Great job!
Scaled
1000m row
400m FC 35# DBs (heaviest I have)
6 piked circles around a box, feet on box 30”
100m walking lunge 35# DBs
29:42
Burnt it down a bit on the row to start - 3:29, experimenting like Chris suggested. Definitely impacted the FC and following work - legs were feeling it and grip suffered. Never even heard of let alone tried the lateral circles around the box so was interested to try - shoulder and grip fatigue from the FC impacted this. Knees weren’t happy about the lunges so it was slow going with that. Of note, lots of ice around so there’s a couple of minutes in there for footwear changes - my trainers don’t do well on ice and my boots that do will tear up my box. Those boots are heavy which added another dimension to the FC.
Yeah. I couldn't swing those circle around the box "walks" definitely want to try another day. Great work on this!
Shoulda lowered the 50# but I couldn’t stop and switch the weight while in the thick of it 😂🔥.
Nice time!
Nice!
Rx’d: 35:35
Terrific job!
Hell yeah bro!
55 yo M/ 5'9"/ 152 lbs
21:56
lots of scales and subs
1000m row
Farmer's Carry 400m with 35 lb dumbbells
200 steps on hands with feet on a 18" box
100m lunge unweighted
28:28. 1000m row, 400m farmer's carry with 35# dbs, 100m inchworms (plus 60 second handstand hold against pillar, for practice), 100m unweighted walking lunges.
Warmup: Shoveled/snowblowed driveway
15 OHS, 45# bar
25 GHD sit-ups
25 hip extensions
Workout: for time
1000m row (~4:20 and 60 cals)
~400m FC up and down driveway and snowy dirt road, 44 and 35# kbs
4 lateral handstand walks around and feet on 20” box
36 walking lunges, 35# DBs in rack posn
19:11
FC were more a tentative shuffle than a fast walk, not wanting to fall on downhill parts. FC done in 25 degrees, shorts, sweatshirt, and my red-checkered Elmer Fudd winter hat. Thankfully no one drove down the road.
Excellent job in precarious conditions! Nice fashion statement too & did you notice, only 1 Rx distance for the row!
Great job Jim!
Rx 33:20
Great work!
18:19
Row
Farmer carry, 30lb DBs
Bear crawl / inchworm / PU inchworm mixup
Lunge steps, 20lb DBs
Good job and nice mix up!
22:04
Awesome!
Awesome job!
Still really fast, excellent!
27:46 but swapped out handstank walk for plank shoulder taps
Honestly should have scaled today to many breaks on lunges and farmers walk. But that was fun still
Great time without scaling!
What Favo said!
Rx row-1000m
weight 35# /FC & lunge distances
HSW modified to 20 walk out/in in pike off fixed picnic table bench*
*No room inside-took it outside(except row)
21°F, snow on the ground, 21-28 mph gusting winds. Loved every minute! Give me a good chipper any day; any weather!
19:12
Whoohooo way to go Favo! 💪🏻
No excuses for not getting a good workout in! Bravo, Favo!
Fantastic work as usual!
M- 53/ 5'7 / 225
Intermediate scale- Row 1000 m., 35# farmer carry 400m., 100 ft. Lateral wall walks, 100 m. 35# front rack lunges- 31:44 (brutal, but I feel good now 😅
Nice sub with those lateral wall walks! That's hard work! Nicely done.
Nice work!
Cold Mess! But Fun!
38:05
I did 200m inchworm with pushups and mostly hands at side on lunges.
Nice job!!! Way to get it done!
Sounds like you did this outside too. Inchworms & push ups in the snow add an extra challenge; great job!
Good job!
20min, Intermediate, 24kg Farmers Walk, 5min of Handstandwalk practice, instead of 100 feet. Still big weakness.
Way to adjust and get the work done!👍🏼
The fact that you're doing HSWs at all, is impressive. Great job.
Beginner option:
For time:
500-meter row
200-meter dumbbell farmers carry
100-foot bear crawl
50-meter lunge
35- lbs dumbbells
10:52
That's moving; nice work, Charles!
1000m row
100 18" box step ups 20 # DBs
7 pike circles around the box
100 DB front rack lunges
24ish minutes - forgot to stop my timer
Well done!!!
Great work! I tried but could not manage those pike walks around the box at a speed that wouldn't have had me still there now! Well done!
I really liked the piked HSW around a box. First time I've ever done those, and first real feel for what a HSW would fee like. If I was stronger and had better balance!
Kudos for a full 7 circles and a ton of lunges.
1000m- 9:42
400m Farmers Carry: 16x25m @ 35lbs
100m inch worm
100m DB Front Rack 2x25m @ 35lbs
Time Completed: 23:42
Nice job!!!
Great!
- 100 SDHP@20kg
- 400m farmers carry (with 2xDb 22kg)
- 200m bear crowl
- 100m walking lunges (2x Db 22kg)
Time: 42’ 13’’
Great job!
1000m row
400m farmers carry with 16kg
100 push presses with 20kg
100 walking lunges with 16kg
Total time - 32:40
Globo wod: sub 800m run or 55 calories assault or echo bike if a rower isnt available. If using a conventional treadmill for run sub use a slight incline. If the facility doesnt allow handstand walks sub 400ft bear crawls. Distances can be broken down to smaller lengths to accommodate space (30 ft x 10 is just shy of 100m).
For time:
1,000-meter row
400-meter dumbbell farmers carry 22kg (4x100m)
100-meter bear crawl
100-meter dumbbell front-rack lunge 22kg (2x50m)
in total: 17:46
Nice!
Champions Club Scaling Notes
RANT
One of the things that has been on my mind a lot over the last year or so is the "Professional Training" article by Coach. And oddly enough, it's not in my normal blind admiration of everything he's ever put out, but instead something that seems like a "blind spot" or "side effect" of the concept of professionalizing trainers: in my local community I feel like there's too much instruction and not enough self-directed learning. Individual basketball trainers, private quarterback coaches, online running coaches, math tutors, business mentors, and... yup... me! Strength and conditioning/fitness coaches. I'm not sure if I've just noticed this stuff because I'm in the industry, but it really does seem like there's way more formal($) coaching now than there was when I was still playing in college or high school. And again, I have taken plenty of advantage of this in the CrossFit community - here in the Scaling notes comments of the last 6 years, and also the last 15 years of the Champions Club. When most of us started CrossFit we had no effing idea what we were doing, and it was probably for the best to consume every bit of coaching information we could get our hands on. I don't think that is the case now, and I have really trying to restrain my coaching in exchange for more freedom for the athletes to learn on their own. I would view myself more as a compass instead of a GPS (I still have a flip phone anyway!): instead of giving the step-by-step instructions, I try to just give the direction the athlete needs to go, and then give them plenty of chances to find their own way. I also know I need to be very careful about speaking "in general" because I'm not sure I've observed enough people to be able to speak to most things "in general" with confidence, so I'm more than open to examples to the contrary on the subject.
The reason I bring that up today is this feels like about as good of a workouts as we could hope for in terms of opportunity to experiment. The movements are just simple enough and just difficult enough to be in that gray area of needing help and not needing it. If I was coaching this one for our group, the compass would point to "keep your freaking shins vertical on lunges and live to handstand another day". Other than that, what kind of a dose do you want to get? What's the harm in spending most of your energy on the rower and learning the consequences? What happens if you go heavier than you need to on the farmers walk? What if you realize halfway through the handstand walks that your idea of scaling this station was a very bad idea, indeed? Would lunging in the slow with no weight equal front lunges in a heated gym?
Coach always said the greatest adaptation in CrossFit happens between the ears, and I know I don't get that when I blindly follow directions, whether it's on the basketball court, football field, track, or weight room. This is a random workout in February, so take the opportunity today to experiment and see what kind of adaptations happen. Or don't, I guess it doesn't mess up my day either way!
Love you guys!
Chris
This was my warmup before Wednesday.
Great to hear from you, Chris! I took this opportunity to experiment today and, as always, got a good dose. 🥶👍
I always appreciate all the breakdowns you give! Much appreciated!!!
Chance B-B-B-Billups! That's quite the warmup!
Jonathan, great to hear from YOU as always. Big ups for doing this outside (from the sounds of it) and great inchworm experimentation!
Dave, I appreciate the effort you give to contribute to the comments section and encouragement you give everyone.
As usual, an insightful perspective, Chris. Sorta analogous to letting kids have unstructured play vs. planned, monitored, structured play.
Good to see you post! As always, thanks for the insight sir!
My man! Thought provoking indeed! Did that “experimenting” with letting it fly on the row and doing the lateral walks around the box - there’s some adaptations there with experience at least.
I’m onboard with finding your own path (obviously since being a solo act for so many years), but there are instances where folks do need that “step-by-step” approach. I’m thinking mostly in terms of first experience with a skill, or if a coach sees someone doing something that will get them hurt if not corrected. Aside from that, have fun on the playground.
Jim, absolutely analogous to that. From my perspective it seems like both kids and dogs play better with their peers than when adults try to play with them.
Coast to Coast! I haven't kept up with your workouts lately, both literally and figuratively. I'm guessing at your rate you're around 50 rounds of Cindy by now?
Link, good point my man. No doubt on the first experience stuff or injury risk. I haven't tried the walks around the box sub before. Burns the shoulders I'm guessing.