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Tuesday

200421

Workout of the Day

145

24-21-18-15-12-9-6-3 reps for time of:

Med-ball cleans
Push-ups

♀ 14-lb. ball ♂ 20-lb. ball

If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments.

Comments on 200421

147 Comments

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Shawn Hakimi
September 8th, 2023 at 2:22 pm
Commented on: 200421

25:02 Rx'd


One of the hardest WODs I've done. Did quick singles on the cleans using a 25# dumbbell. Broke Push ups into three's and still failed a couple of reps near the end.

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Kang Gyeong Ho
January 16th, 2023 at 11:13 am
Commented on: 200421

남(m)/46/171cm/96kg/230116/

24-21-18-15-12-9-6-3 reps for time of:

Med-ball cleans

Push-ups

♀ 14-lb. ball ♂ 20-lb. ball

If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments./

18분27초/

월요일 저녁 첫번째와드

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Doug Brubacher
April 20th, 2022 at 2:10 am
Commented on: 200421

CFWUx2

13:06

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Kury Akin
August 24th, 2020 at 1:56 pm
Commented on: 200421

13:34 rx

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Manchild Manchild
July 21st, 2020 at 5:28 pm
Commented on: 200421

outside, subbed squat jumps for clean


8:52

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Nate Gordon
July 9th, 2020 at 4:54 pm
Commented on: 200421

9:58

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Clint Michael
May 22nd, 2020 at 8:26 pm
Commented on: 200421

9:33

Rx’d

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Kyle Luken
May 13th, 2020 at 2:23 pm
Commented on: 200421

9:40. Just finished this one up today, for some reason it took way longer to find time to do this one. Good leg burner! Pushups had to do 2 sets each round until the round of 6.

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Jeff Chalfant
May 12th, 2020 at 9:37 pm
Commented on: 200421

12:34 rxd. Shoulder width gymnastics pushups. First round cycled/unbroken but after that I dropped it about every 3 reps and broke pushups into 3-4 sets most rounds. The squat cleans got my legs tired but struggling with the pushups provided just enough rest for my lungs to keep doing cleans even when dropping the ball. I thought I was moving pretty fast overall but looking at some of these times makes me wonder if people are power cleaning the MBC’s or something!! I just don’t know how else I could shave over 4 1/2 minutes off my time and some with 8 minute times still had time to break the pushups?!?!? I bet if I had the cardiovascular endurance to do this in 8 minutes I could also run a sub 6 mile...feels like it anyway...


41/182/69”

(edited)
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Giuseppe Petrillo
May 11th, 2020 at 8:12 am
Commented on: 200421

Done with a 10kg plate and squat clean

9:46

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Cy Azizi
May 8th, 2020 at 3:20 pm
Commented on: 200421

15:34rx

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Kevin Miller
May 4th, 2020 at 6:22 pm
Commented on: 200421

RX

16:08

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Dan Kremer
May 4th, 2020 at 4:30 pm
Commented on: 200421

14:06 Rx’d

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Ruggeri Alves
April 28th, 2020 at 11:27 pm
Commented on: 200421

Rx'd - 8:42

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Colin Lamb
April 28th, 2020 at 2:21 pm
Commented on: 200421

10:05 Rx

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Mike Scott
April 28th, 2020 at 4:35 am
Commented on: 200421

Lucas: 16:44 - used bag of rice (maybe 10lb.?)

Me: 19:40 - 20# ball & full squat cleans; quads were fatiguing in first rd of 24 (been doing heavy squats lately) so this was a slog; push-ups were fine

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Stephen McCarthy
April 27th, 2020 at 4:32 pm
Commented on: 200421

M/50/1.74m/105kg

Training / Scaling at home during social dist.


14'38"

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Tom Perry
April 26th, 2020 at 7:04 pm
Commented on: 200421

58 / 175

as RX'd

10:43

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Mike Ma
April 26th, 2020 at 5:06 pm
Commented on: 200421

9:21


Cinder block cleans :)

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Morgan Greene
April 25th, 2020 at 9:07 pm
Commented on: 200421

6:55

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Ralph Keeley
April 24th, 2020 at 11:23 pm
Commented on: 200421

M/34/6’/175#

10:29 Rx

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Olivia Leonard
April 24th, 2020 at 9:58 pm
Commented on: 200421

12:45 rx

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Velice BetSayad
April 24th, 2020 at 4:55 pm
Commented on: 200421

10:45 rx

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Marty Peters
April 24th, 2020 at 2:13 pm
Commented on: 200421

8:13 rx

m/40/158#

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Loris Giuliano Ferrari
April 24th, 2020 at 7:12 am
Commented on: 200421

Male 50 73Kg/181cm

15:36 Rx'd

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Luiz Carlos Marques
April 24th, 2020 at 1:55 am
Commented on: 200421

time cap. 14’20”

medicone ball 30 lb

(edited)
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Alex Pham
April 23rd, 2020 at 1:20 pm
Commented on: 200421

10:47

20# vest

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Servio Uppelschoten
April 23rd, 2020 at 10:01 am
Commented on: 200421

Dit it yesterday, 14'41'' with 80lbs.

M/6'3''/52

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Benjamin Schill
April 23rd, 2020 at 3:33 am
Commented on: 200421

M/42/6’3”/215


12:07


wow I’m sore from the 5 reds of 20/40/60 pull-ups/pushups/squats

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Jim McCary
April 23rd, 2020 at 12:36 am
Commented on: 200421

11:19 rx


  • Apx two short breaks on most rounds of push ups


m/39/6’2”/210

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Myles Lance
April 22nd, 2020 at 11:49 pm
Commented on: 200421

14:11

5 gallon bucket filled with 20 lbs

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Frasier Hogan
April 22nd, 2020 at 11:47 pm
Commented on: 200421

8:35 RX.

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McCabe Coats
April 22nd, 2020 at 11:13 pm
Commented on: 200421

12:19


50IB sandbag

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Dave Hunnicutt
April 22nd, 2020 at 10:16 pm
Commented on: 200421

12:52 RX... 52 yr old

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Jeffrey Howard
April 22nd, 2020 at 9:43 pm
Commented on: 200421

11:46 - Rx

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Adrienne Kahrs
April 22nd, 2020 at 8:12 pm
Commented on: 200421

GRIT Adaptive workout for Friday


24-21-18-15-12-9-6-3

Med ball cleans / Med ball lap to OH

Push-ups / Chest press (band or light weight)


Most of my at-home athletes do not have a medicine or slam ball - I'll share some ideas for household objects as makeshift med balls in our daily email.


Some of my seated folks will probably prefer seated dips to the chest press, depending on what equipment they have on hand.


This is one I know they're going to underestimate a bit - it's always fun to watch that play out. Only because I know I regularly do the exact same thing. :)

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Blas Raventos
April 22nd, 2020 at 7:30 pm
Commented on: 200421

My time was 11:20

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Blas Raventos
April 22nd, 2020 at 7:30 pm
Commented on: 200421

35y, 74kg, M, did 21-18-15-12-9-6-3 reps of Barbell squat clean (20kg) and Push ups.

My mom, +70, 78kg, did 27-21-18-15-12-9 Squats and sit ups, she had a weird pain in the base of the right hand that prevented her from doing pushups today.

My dad +70 newbie did 15-12-9 Squats and Push ups. I am so happy he managed to break parallel in almost every squat today, first day he does that. Key for him doing that was elevating the heel a little bit by steping over a rubber mat.

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Ron Graziano
April 22nd, 2020 at 6:00 pm
Commented on: 200421

M 66"/160lbs/54 yo

8:22 as rxd

Unbroken cleans, broke up pushups round of 15 and beyond.

(edited)
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Tony Fitzgerald
April 22nd, 2020 at 5:25 pm
Commented on: 200421

M/64

Rx (20lb. DB): 10:46

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Brent Langrehr
April 22nd, 2020 at 5:11 pm
Commented on: 200421

12-9-6-3 reps with 20# med-ball & knee pushups. 5:34 time.

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Sam Meixell
April 22nd, 2020 at 4:32 pm
Commented on: 200421

12:18

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Alexander White
April 22nd, 2020 at 4:04 pm
Commented on: 200421

Used tool bag filled with bricks to #20


14:47

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Brandon Myers
April 22nd, 2020 at 3:40 pm
Commented on: 200421

19:11


subbed 25Lb DB for cleans

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Erik Dresner
April 22nd, 2020 at 2:48 pm
Commented on: 200421

11:23 Rx


had to break cleans up to 2 sets in rounds of 21 and 18. UB otherwise


pushups broken up into 3 sets from rounds 24 to 9. 4-2 in round of 6, UB for 3.

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Erik Huber
April 22nd, 2020 at 2:46 pm
Commented on: 200421

33 YOM 6’4” 217


11:15

subbed 20lb med-ball for a 22lb kettlebell

(edited)
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John Rossetti
April 22nd, 2020 at 2:01 pm
Commented on: 200421

55 YOM 5’6” 209


For Time

24,21,18,15,12,9,6,3 reps


24 Lb Med Ball Squat Cleans

pushups


15:21

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Kyle Hicks
April 22nd, 2020 at 1:04 pm
Commented on: 200421

M/35/175#


11:48m

Rxd - Unbroken

20# DB. (don't have medicine Balls)


Hard to go unbroken! Mind Game

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Steve Ciccalone
April 22nd, 2020 at 11:31 am
Commented on: 200421

13:00

26# kettle bell

unbroken cleans

broke up push-ups into 3 sets

M-42-5’10”-185lbs

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Christopher Scott
April 22nd, 2020 at 11:22 am
Commented on: 200421

8:16 RX

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Geoffroy Castelnau
April 22nd, 2020 at 8:06 am
Commented on: 200421

16:14

Subbed to 24-21-18-15-12-9-6-3 of : Dumbbell cleans @9kg (20lbs) / Push-ups

M / 41yo / 176cm / 70kg

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Js Smith
April 22nd, 2020 at 3:56 am
Commented on: 200421

Knee push-ups and 15# ball, no timer. Seemed to take forever but it got done.

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Chad Dixon
April 22nd, 2020 at 3:41 am
Commented on: 200421

13:25


20 lbs DB goblet squat clean

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Steven Jackson
April 22nd, 2020 at 2:41 am
Commented on: 200421

6:50


don't have a med ball, so I sub’d a 20# kb clean instead

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Clarke Read
April 22nd, 2020 at 1:45 am
Commented on: Influenza Virus and Glycemic Variability in Diabetes: A Killer Combination

One of the most interesting things I've found in the data surrounding COVID comorbidities - which seems to be similar to that which we saw with H1N1 and SARS - is that the link between morbidity and mortality is stronger with diabetes than even with pulmonary or immune system pathologies. That is, a diabetic without COPD may be at higher risk than a nondiabetic with COPD, particularly with regard to severe disease risk and mortality.


This data is consistent with that, and narrows the focus even tighter - glycemic variability specifically, as we would expect in insulin-resistant individuals, with or without diabetes, increases risk. That tighter focus draws us toward the mechanisms moderating these effects, suggesting inflammation, oxidation, or vascular or endothelial dysfunction likely play a direct role in the more severe forms of these conditions, even beyond any correlation between metabolic dysfunction and pulmonary impairment. This is particularly concerning given, as the authors show here, metabolic dysfunction may both increase risk of infection and vulnerability once infected.


There's much more to be said on this front, but this review and others like it suggest to me that diabetes is a marker for an unhealthy inflammatory, oxidative, vascular, endothelial and/or immune state that predictably and consistently increases vulnerability to acute disease. If that is an accurate read of the data, it suggests the role of metabolic dysfunction in morbidity and mortality is likely underappreciated - and so to the benefits of metabolic health.

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Denver Kirkpatrick
April 22nd, 2020 at 1:35 am
Commented on: 200421

18:26. Draining but fun!

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Chris Florko
April 22nd, 2020 at 1:22 am
Commented on: 200421

8:17Rx. That was a doozy

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Jeremy Heffer
April 22nd, 2020 at 12:32 am
Commented on: 200421

7:58 RX great warm up work out

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kevin robinson
April 22nd, 2020 at 12:28 am
Commented on: 200421

14:25 Rx


not too bad for a near 50 y/o

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Nathanael Akin
April 22nd, 2020 at 12:16 am
Commented on: 200421

8:37 with 20-lb med ball but subbed sit-ups for pushups to relieve AC sprain from press to handstands the other day.

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Michael Gresley
April 22nd, 2020 at 12:05 am
Commented on: 200421

13:21


filled an old basketball with 20 lbs of sand

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Michael Bishop
April 21st, 2020 at 11:57 pm
Commented on: 200421

so we getting back into this still have a wrist and elbow injury so I only did alternate rounds and forgot to time it but I kept going pretty steady It was good

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Coastie Nick
April 21st, 2020 at 11:52 pm
Commented on: 200421

Rx’d 8:22

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Matthew Aukstikalnes
April 21st, 2020 at 11:28 pm
Commented on: 200421

10:23, rx

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Christian Simpson
April 21st, 2020 at 11:27 pm
Commented on: 200421

Rx, 13:12

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Richard Foster
April 21st, 2020 at 11:12 pm
Commented on: 200421

10:45


Scaled sets and reps

Med ball clean: 24-18-12-6-3

Push ups: 24-21-18-12-9 (forgot the round of 15)

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Antonios Christoulakis
April 21st, 2020 at 11:09 pm
Commented on: 200421

Good morning!!! Before i do the workout i did a warm up wod of six minutes with 12 push ups and 12 goblet squats with a 6 kgr dumbbell. I did 3 1/2 rounds and after i start the main wod. I did it in 15:10 but my triseps was "burned". Extremely useful was the "CrossFit - The Medicine Ball Clean: Part 1 and Part 2".If i can make a suggestion it is useful to put links with the exersices of the wod under the wod of the day to help "garage gym warriors"......!!!! Thank you and have a nice day!!!

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Marco Balke
April 21st, 2020 at 10:45 pm
Commented on: 200421

Partner WOD with my Wife Sara. Modified medball to workout sandbags and modified her push-ups to help with her wrist recovery still. Break down below, great little workout and a good burner in the morning. Feels good getting back into circuit training and some basic movements.


Marco - Full Work Out

Sandbag - 25 lbs

Time - 18:09


Sara - Reduced Reps (24, 12, 9, 6, 3)

Sandbag -12 lbs

Time 14:56

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John Aguilar
April 21st, 2020 at 10:44 pm
Commented on: 200421

RX 11:22”

#Ecuador

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Troy Bruun
April 21st, 2020 at 10:32 pm
Commented on: 200421

Rx: 9:24

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Jobst Olschewski
April 21st, 2020 at 10:20 pm
Commented on: 200421

12.45 10kg ball

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Shaun Stapleton
April 21st, 2020 at 10:19 pm
Commented on: 200421

Rx: 8:02

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Mattis James
April 21st, 2020 at 10:18 pm
Commented on: 200421

14:52 Rx'd... I've never done medball cleans my cycle time was horrible on those. Pushups were pretty easy. 30/m/74"/200

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Chris James
April 21st, 2020 at 10:08 pm
Commented on: 200421

49/m/5'11/174


used 20lb dumbbell (felt too easy to grab?)


8:20

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Creighton Kelly
April 21st, 2020 at 10:07 pm
Commented on: 200421

13:35 RX. Love the mods people are putting up!!

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matthew moore
April 21st, 2020 at 9:02 pm
Commented on: 200421

42/M 7:50 rx

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Tripp Starling
April 21st, 2020 at 8:48 pm
Commented on: 200421

Rx 10:08


Jackie:

10# med ball

knee push ups

12:25

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Matthew Mekertichian
April 21st, 2020 at 8:43 pm
Commented on: 200421

M/30/185lb/5’10”

12:00 #35 dumbbell

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Arlin Mowatt
April 21st, 2020 at 8:32 pm
Commented on: 200421

M/49/170lb/6’1”

11:36 #30 sandbag

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Theresa Larson
April 21st, 2020 at 8:28 pm
Commented on: 200421

13:30 RX

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Salma Roshdi
April 21st, 2020 at 8:28 pm
Commented on: 200421

17:38

First WOD in months! I only have a #15lb kettle bell, so I used that. Also did knee push-ups throughout the workout.

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Christopher Dupree
April 21st, 2020 at 8:26 pm
Commented on: 200421

10:20 Rx+ (30# wall ball)

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Shane Azizi
April 21st, 2020 at 8:15 pm
Commented on: 200421

10:10 Rx

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Dave DeCoste
April 21st, 2020 at 8:14 pm
Commented on: 200421

7:30 Rx

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Jason Archer
April 21st, 2020 at 8:13 pm
Commented on: 200421

16:51

20lb (per arm) dumbbell cleans

pushups


kind of forgot I was replacing only one med ball and ended up technically doubling the weight - oops

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Jack Seitzinger
April 21st, 2020 at 8:13 pm
Commented on: 200421

11:45 RX

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Spenser Smith
April 21st, 2020 at 8:03 pm
Commented on: 200421

12:19


used soft cooler bag full of water bottles; adjusted until 20lbs on the scale!

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Cahba Kingwood
April 21st, 2020 at 8:03 pm
Commented on: 200421

20:21

14# medball

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Mike Porters
April 21st, 2020 at 7:56 pm
Commented on: 200421

10:23. 30 lb slam ball

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Matt Jones
April 21st, 2020 at 7:43 pm
Commented on: 200421

M/39 9:54 rx

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Mickey Thames
April 21st, 2020 at 7:35 pm
Commented on: 200421

30lb medball


10:54

Did regular pushups the first 2 sets. Then knee pushups till round of 6


Serious pec workout

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Charlie Pokorny
April 21st, 2020 at 7:25 pm
Commented on: 200421

8:30 Rx

That was fun.

m/52/5'11"/200#

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Terra Cahill
April 21st, 2020 at 7:21 pm
Commented on: 200421

I used a 10# medicine ball and did the first set of push-ups from my feet, but the rest were from my knees.


11:55

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James Foy
April 21st, 2020 at 6:54 pm
Commented on: 200421

12:22 2 x 6kg kB for cleans

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Patrick Costello
April 21st, 2020 at 6:31 pm
Commented on: 200421

21:00 rx

95 lb barbell - that was stooopid but a good workout

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Patrick Starks
April 21st, 2020 at 6:21 pm
Commented on: 200421

Removed the first round of 24, did 21-3. Med ball cleans (20#) and HR push ups. 11:06

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Rhiannon Murphy
April 21st, 2020 at 5:56 pm
Commented on: 200421

17:50

used 15lbs dumbbells instead of med ball

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Jake Parry
April 21st, 2020 at 5:51 pm
Commented on: 200421

9:42

used a 20lb dumbbell in place of med ball

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Hank McKibban
April 21st, 2020 at 5:45 pm
Commented on: 200421

10:26 (25# kb)

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Jon Wilson
April 21st, 2020 at 5:43 pm
Commented on: 200421

Rxd

13:19

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Enrico Badalamenti
April 21st, 2020 at 5:33 pm
Commented on: 200421

18:40

10kg sandbag

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Chris Meldrum
April 21st, 2020 at 5:23 pm
Commented on: 200421

As rx’d, 7:49.


Unbroken cleans.  Broke push-ups into 3 sets through 18, then 2 sets through 9.  Incision on knee looks fully closed up, so I tested out a variety of movements.  Worked up to 185 back squat with no issues – it actually felt great; I have really missed squatting.  Cashed out with 1 mile jog.


47m/5'10"/180

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Steve Weis
April 21st, 2020 at 5:23 pm
Commented on: 200421

In: 1/2 mile run

Out: 1.5 mile run


Time: 12:32

14lb Ball

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Wayne Street
April 21st, 2020 at 5:21 pm
Commented on: 200421

16:21

I also added in cone hops as a 3rd move

I used a backpack with 2 gallons of water as my "odd object"

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Scott MacArthur
April 21st, 2020 at 5:18 pm
Commented on: 200421

12:22 rxd

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Brendan Mullan
April 21st, 2020 at 4:50 pm
Commented on: 200421

Rx'd

14.39 min 😅👍

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Scott Lawrence
April 21st, 2020 at 4:49 pm
Commented on: 200421

13:26


used 2 - 10lb plates in a backpack for 24 & 21 then switched to 1 - 10lb plate.

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Giuseppe Giorgini
April 21st, 2020 at 4:19 pm
Commented on: 200421

14,20 rx ......i’m 52 years !!!!!

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Jacob Cram
April 21st, 2020 at 3:57 pm
Commented on: 200421

8:42 Rx

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Digiugno Andy
April 21st, 2020 at 3:34 pm
Commented on: 200421

Completed in 7:25.


Andy from Belgium

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Salvatore Sangregorio
April 21st, 2020 at 3:20 pm
Commented on: 200421

M/37/179


Rx'd

10:40

I Don’t have wall ball...

....my wall ball is a pack of six, 1.5 liter bottles of water🇮🇹

(edited)
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Stacey Thompkins
April 21st, 2020 at 3:02 pm
Commented on: 200421

M/45/6'2"/185#


Rx'd

10:51

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Steven Odom
April 21st, 2020 at 3:00 pm
Commented on: 200421

Used a 30-lb med ball


=8:19

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Steven Odom
April 21st, 2020 at 3:02 pm

Really focused on exceptional form, and it paid off.

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Danny Riccio
April 21st, 2020 at 3:00 pm
Commented on: 200421

M/36/5'11"/184


12:17 RX'd


20 lbs of plates in a leather duffle bag (stuffed with towels to keep things relatively tight)

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Jim Rix
April 21st, 2020 at 2:36 pm
Commented on: 200421

10:53

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Michael Arko
April 21st, 2020 at 2:35 pm
Commented on: 200421

Filled a backapack with 15lbs of protein shakes (warning: DO NOT DROP!) and 5lbs plate

10:52


All cleans unbroken; push-ups not.

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Nicole Deaver
April 21st, 2020 at 2:32 pm
Commented on: 200421

11:34 Rx - 25# Med ball

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Charles Meyers
April 21st, 2020 at 2:15 pm
Commented on: 200421

9:34 rx

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Steve Day
April 21st, 2020 at 2:12 pm
Commented on: 200421

9:49 Rx

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Jay Culver
April 21st, 2020 at 1:52 pm
Commented on: 200421

Used an old front rotor, weighing 25lbs. 10:43

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Jim Rix
April 21st, 2020 at 2:36 pm

Nice!

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Eric O'Connor
April 21st, 2020 at 1:44 pm
Commented on: 200421

This workout is simple and dirty. The volume of both of the movements is high, but expect to be able to maintain a faster pace on the medicine ball cleans compared to the push-ups. A nice goal is to attempt unbroken sets on the cleans. For the push-ups, expect muscular endurance to be a limiting factor. Consider breaking the rounds up into small sets with short rest periods to help maintain consistency and range of motion. Faster athletes will be done in under 8-10 minutes and I'd like to have all athletes perform a variation that allows for successful completion in under 15 minutes. As for scaling:

Consider reducing the reps on either movement if you will need to break any round into more than 2 or 3 quick sets. If unable to perform push-ups, perform a kneeling push-up, incline push-up, or band-assisted push-up will be the primary variations. 


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Greg Tooke
April 21st, 2020 at 1:42 pm
Commented on: 200421

No med-ball so used 20lb slam ball for cleans. Split push-ups for quick breaks in order to not burn out shoulders too quickly.

10:18

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Randy Crooker
April 21st, 2020 at 1:22 pm
Commented on: 200421

10:02

Subbed 20lb backpack cleans

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Matthew Letarte
April 21st, 2020 at 12:22 pm
Commented on: 200421

9:57

18-16-14-12-10-8-6-4-2 50# Sandbag Squat Cleans

Pushups RX

Felt good, nice workout

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Tom Whyte
April 21st, 2020 at 12:15 pm
Commented on: 200421

12:19 Rx

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John Clarke
April 21st, 2020 at 11:46 am
Commented on: 200421

8:57


Put two 10lb bags of grass seed into one of those reusable plastic bags from Whole Foods.

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Jim Rix
April 21st, 2020 at 2:37 pm

Nice adaptation.

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Matthew Fahrenkopf
April 21st, 2020 at 11:00 am
Commented on: 200421

16:48 Rx

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Christopher Voght
April 21st, 2020 at 10:52 am
Commented on: 200421

24-21-18-15-12-9-6-3 reps for time of:

Med-ball cleans

Push-ups

♂ 20-lb. ball


13:00

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Dale Trueman
April 21st, 2020 at 10:28 am
Commented on: 200421

Rx’d

13:45

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Tony Jovevski
April 21st, 2020 at 10:21 am
Commented on: 200421

I added to this workout


kept the repetitions


Medball squat cleans 20lb ball

pushups

ab mat no swing sit ups


14:30

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Daniel Robinson
April 21st, 2020 at 10:11 am
Commented on: 200421

12:02 rx

Good workout.

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Mike Andridge
April 21st, 2020 at 10:01 am
Commented on: 200421

rx

11:52

dropped ball from top of squat clean for each one

focused on form throughout.

m/50/175

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Jim Braddock
April 21st, 2020 at 9:42 am
Commented on: 200421

Time : 37min 17sec


I don't have a Medicine ball, so I used my backpack filled with 4 bricks.


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Viktor Wachtler
April 21st, 2020 at 6:08 am
Commented on: 200421

Subbed 12kg kettlebell squat cleans.

7:35

43/1.78m/77kg

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Nigel Swadel
April 21st, 2020 at 5:34 am
Commented on: 200421

M/36/6”/87kg

10:49rx

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Wes Piatt
April 21st, 2020 at 3:14 am
Commented on: Foot Position in the SDHP

Stud!

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QiHui Xing
April 21st, 2020 at 2:20 am
Commented on: 200421

RX:9'42''. (with my perfect partner.)

https://youtu.be/lMZOI0QWyug

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Chris Sinagoga
April 21st, 2020 at 1:17 am
Commented on: 200421

Champions Club Scaling Notes


RANT

Med ball cleans are always tricky for our peeps to count. They want to count each rep as 2 (one for when the ball touches the ground for deadlifts and one for when they land in a squat.) I have given up on trying to fix that, so some only do like half the reps. Oh well. I always assume clean/snatch are full squat unless otherwise noted, and I see the full squat playing into this workout well.


MAIN DECISION

Do I have the strength required for the stamina here, or do I need to break into managable chunks?


NEW TO CROSSFIT SCALE

AMRAP in 12 minutes of:

12 med-ball cleans

10 push-ups


WHAT ABOUT THE MOVEMENTS

Jumping - full squat, upright torso, change of shape from start and finish, odd object

Pushing - midrange, bodyweight


WHAT ABOUT THE REPS

Lots of reps with a small descent means stamina gets a slight nod over endurance here, but if they didn't want to intensity to be a factor at all they'd have just kept the reps at like 10 rounds of 18 each


LEARN TO COOK

If you have the capacity to go either straight through, of mostly straight through, this one will be for you as rx'd. If not then you'll want to find some numbers that will make you break once or twice per set late in the workout, but not all that often. AMRAPs are good formats for this practice.


I DON'T WANT TO COOK, JUST GIVE ME FOOD

New to CrossFit scale


GENERAL FEAR LEVEL: 5

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Michel Gaveau
April 21st, 2020 at 1:06 am
Commented on: 200421

Sub med ball to 10kg dumbell. Good sesh! 12min

(edited)
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Juan Acevedo
April 21st, 2020 at 12:33 am
Commented on: 200421

INTENDED STIMULUS

.

Nowhere to hide. Nowhere. Not even behind the lack of equipment, this workout can be easily performed with a heavy backpack. One upshot of the current situation is that it serves to remind us that the basics. CrossFit training can be met with or without equipment. Today you have 216 total reps. You want to get them done in the 10-12 minute range. Medium duration, high reps, and a descending rep scheme, in other words: let's breathe fire! If you are positive, you can do this unbroken. Then your task is to go out at a solid pace right from the beginning. If you think stamina on the push-ups will be a problem, break early and break often, and consider scaling by elevating your hands a little. This workout should feel awesome. The place you want to be is the following. You want to keep the same pace in every section. Moreover, you want to think that it is only possible because there are three fewer reps to complete. Today is a good day to push it! PUSH IT!


▶ OPTION 1

24-21-18-15-12-9-6-3 reps for time of:

Med-ball cleans

Elevated Push-ups (8 inches)

♀ 10-lb. ball ♂ 14-lb. ball


▶ OPTION 2

24-21-18-15-12-9-6-3 reps for time of:

Med-ball cleans

Elevated Push-ups (10 inches)

♀ 8-lb. ball ♂ 12-lb. ball



Backpack Clean The mechanics are the exact same of the medicine ball cleans. Focus on a full body extension: ankles, knees, hips and back.

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David Swicegood
April 23rd, 2020 at 8:54 pm

OPTION 1

24-21-18-15-12-9-6-3 reps for time of:

Med-ball cleans

Elevated Push-ups (8 inches)

14-lb. ball


18:22


Great effort here. Ab / core engagement was STRONG. Can’t wait to get back into the gym for this!

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Bryan Rosen
April 21st, 2020 at 12:30 am
Commented on: 200421

GENERAL WARM-UP


2 rounds of:

400-meter jog

10 Spiderman lunges

10 Medicine-ball good mornings

10 PVC pass-throughs


SPECIFIC WARM-UP


Medicine-ball clean

Perform 5-7 reps of each part of the progression:

Deadlift

Deadlift + shrug

Front squat

High-hang squat clean

Clean

Touch and go cleans


Push-up

15-second hollow hold

30-second high plank hold

10 scapular push-ups

5 push-ups


Practice

3-2-1 of:

Medicine-ball cleans

Push-ups


AT HOME VERSION

24-21-18-15-12-9-6-3 reps of:

Air squat + jumping lunge

Push-ups

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Mikey Barnard
April 21st, 2020 at 12:33 am

Thank you for this. I struggle most with putting together a good warmup.

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Steven Thunander
April 21st, 2020 at 12:18 am
Commented on: 200421

Globo/Home scale: Sub medball cleans with odd object cleans held in a similar manner as the medball clean. Backpacks, duffel bags and concrete bricks work well. If all you have is a lightish dumbbell, hold both heads and clean the single dumbbell, pulling from mid chin then squat cleaning it. Bodyweight sub either squat jumps to object, or squat high jumps.


Pushups as rxed. Scale to knee or wall pushups as needed.

(edited)
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