Friday

220729

Workout of the Day

67

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

Box jumps
Ring push-ups

♀ 24-in box ♂ 30-in box

Post time to comments.


Scaling:
Reduce the reps and modify the box height with the intent of working high-skill movements with solid mechanics.

Intermediate Option:
18-15-12-9-6-3 reps for time of:
Box jumps
Ring push-ups

♀ 24-in box ♂ 30-in box

Beginner Option:
15-12-9-6-3 reps for time of:
Box jumps
Ring knee push-ups
♀ 15-in box ♂ 20-in box

Comments on 220729

64 Comments

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Joey Jones
September 13th, 2023 at 7:18 pm
Commented on: The Ring Push-Up

hey, its worth adding that the amount of benefits of ring dips compared to bar dips because it's quite substantial

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Christopher Parker
August 12th, 2023 at 12:06 pm
Commented on: 220729

11:32 RX


M/40/5’9”/195#

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Sebastian Wieczorek
March 18th, 2023 at 5:56 pm
Commented on: 220729

one day rest


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

box jumps 60 cm

ring push ups knee hight

9:42


table tennis

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Clint Michael
January 2nd, 2023 at 7:55 pm
Commented on: 220729

18:34 - Rx’d


Bray - 11:03 - regular push ups, 24” box

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Morgan Greene
August 25th, 2022 at 3:32 pm
Commented on: 220729

6:33 (push up bars instead of rings)

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Jeff Chalfant
August 19th, 2022 at 10:12 pm
Commented on: 220729

23:36 not for time. Tried to stay around 124-138 heart rate. Tempo ring push-up. Had to keep stopping on box jumps to get HR back down below 124. Fasted and no warmup.



178lb/43y/176cm

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Jeffrey Howard
August 18th, 2022 at 2:12 am
Commented on: 220729

M/26/5'8"/165lb

CrossFit AFK


9:05 - Rx (Missed some box jumps, too close to the edge, and fell off a few times. The goal was to hold push-ups unbroken but my shoulders are smashed still from the last few cycles, and Mary did not help with that. For ring push-ups, I generally place whatever plate(s) I will have my feet on under the rings and lower the rings to touch the top of the plate so they are even and level to my foot surface. Today, I also used the same plates for the plyometrics listed in the lesson plan below. https://www.youtube.com/watch?v=ID3Uo4XT1ig )


Lesson Plan

Warm-up

on a 25ft lane,

Walking knee hugger, glute stretch

Walking toe grab, quad stretch

Inchworm

Bear crawl, any style

Crabwalk forward

Skill

Plyo's

30-seconds on, 30-seconds off

2 rounds, touch and go on a plate not taller than 6-inches, each of:

Step-ups

Lateral box jump

Forward box jumps

Lateral split box jumps

Forward split box jumps

-start every round on the box, and stay off the floor. For the split jumps, start with one foot on top of the box and have a full extension at the top. Triple extension = JUMP. Newer athletes should perform this skill work 20-seconds on, 40-seconds off.

Skill

Ring work

~10 reps

-practice each drill in a forward lean (plank) at your level and then in support (with feet assisted as needed)

-practice moving one hand while the other is still, then if comfortable, practice moving both hands at the same time.

Ring turns - rotate the rings in and out.

Ring lateral flutter - push the ring away from the body and pull the ring back towards the hips.

Ring circle - draw a small circle with the rings, clockwise or counterclockwise.

Build-up

2 mini rounds

5 box jumps

5 ring push-ups

-first round should be a shorter box with more upright push-ups, followed by a round at the higher and style push-up that will be used in the workout.

Workout of the day

-jump on the box, and keep the shins off the edge.

-hips and shoulders need to move together during the push-ups.

Cool-down

Calf stretch, straight leg

50 band pull-aparts

Calf stretch, bent knee

50 band face pulls

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Brian Coon
August 11th, 2022 at 4:18 pm
Commented on: 220729

30" is high for me! Only caught my toe once!

9:22 rx

M/53/175/5'11"

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Dan Morris
August 11th, 2022 at 1:33 pm
Commented on: 220729

As RX’d:


11:55


43 / 6’0 / 190

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Evan Grandlich
August 10th, 2022 at 10:23 pm
Commented on: 220729

M/6’1”/200lbs/30

RX

13:17

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Aleksander Roisli
August 9th, 2022 at 4:36 pm
Commented on: 220729

12:10 24 inch and ring push ups

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Matt Jones
August 6th, 2022 at 6:39 pm
Commented on: 220729

12:58 rx

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Mike Scott
August 4th, 2022 at 2:00 am
Commented on: 220729

15:12 - scaled to intermediate reps and 24” jumps (2 plates on box). Ring push-ups were harder than expected.

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Ralph Keeley
August 3rd, 2022 at 2:01 am
Commented on: 220729

M/36/6'/175#


9:23; chest-to-ground, 30"


Deo gratias

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Chris Meldrum
August 2nd, 2022 at 6:53 pm
Commented on: 220729

As rx’d, 11:19.


Step downs for box jumps.  Broke ring push-ups into two sets until round of 6.  Good workout, not too metabolically sucky.


49m/5'10"/180

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Alexandre Beaulieu
August 1st, 2022 at 2:22 pm
Commented on: 220729

8:35 Rx

M/35/197

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James Gentile
July 31st, 2022 at 6:02 pm
Commented on: 220729

completed 7/29 in the a.m. after Grace. equipment subs at the home gym. 24" box jumps, push-ups on 50lb DB's elevated with plates to increase ROM.


7:something


about 10 yards between stations, but every station was hit unbroken.

(edited)
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Dezert Sky Kiddoo
July 31st, 2022 at 4:29 pm
Commented on: 220729

11:30 rx

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Joshua Potters
July 31st, 2022 at 1:29 pm
Commented on: 220729

15:47, RX

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Warren Diffey
July 31st, 2022 at 1:08 am
Commented on: 220729

Intermediate

PU on TRX

6:49

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Coastie Nick
July 30th, 2022 at 9:40 pm
Commented on: 220729

Rx’d: 9:01

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Jim Rix
July 30th, 2022 at 4:16 pm
Commented on: 220729

10:28, jumping up and stepping down from a 24" box


59/5'8"/155

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Luis Oliveira
July 30th, 2022 at 9:47 am
Commented on: 220729

10:08

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Brian Louchis
July 30th, 2022 at 3:21 am
Commented on: 220729

14:27 Rx

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David Parkhurst
July 30th, 2022 at 1:35 am
Commented on: 220729

M/59/Rx @ 13:04

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Kevin Owen
July 29th, 2022 at 11:26 pm
Commented on: Workout Tips

4:06 for intermediate with step-ups and push-ups.

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Derek Eason
July 29th, 2022 at 9:59 pm
Commented on: 220729

Rx 8:07


*Rebounded on Box Jumps.

*Unbroken Push-ups on 21, then broken up, they got tough!


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Sam K
July 29th, 2022 at 9:44 pm
Commented on: 220729

Rx

8:04

Donated a large skin graft on the first set 😖

M/30s/225lbs


Son(14)

30in box and push ups on dumbbells

12:44

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Shane Azizi
July 29th, 2022 at 9:38 pm
Commented on: 220729

13:06 Rx

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Stacey Thompkins
July 29th, 2022 at 9:30 pm
Commented on: 220729

M/47/6'2"/185#


Rx'd

10:28

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Jesse Braade
July 29th, 2022 at 9:07 pm
Commented on: 220729

11:08 RX

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Lincoln Kerger
July 29th, 2022 at 9:05 pm
Commented on: 220729

Rx reps and ring push-ups, subbed tuck jumps for box jumps (no box)

9:13


Tried to keep a time lapse between each tuck jump that would have equated to stand up and step down if using a box. Each jump was a high as possible and would have cleared 30".

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Bryce Towle
July 29th, 2022 at 8:36 pm
Commented on: 220729

Intermediate Option: 7:28 with rings and 24" box

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Richard Combee
July 29th, 2022 at 8:35 pm
Commented on: Workout Tips

Beginner Option:

♂ - 4:28

(edited)
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Mike Munsee
July 29th, 2022 at 8:29 pm
Commented on: 220729

M 52/205/6’

14:16.

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Douglas London
July 29th, 2022 at 8:20 pm
Commented on: 220729

9:42 Intermediate

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Thomas Aug
July 29th, 2022 at 8:13 pm
Commented on: 220729

approx. 17 minutes. Box approx. 20”; TRX rings about 10-12” off ground.

(edited)
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Damien Leroux
July 29th, 2022 at 8:11 pm
Commented on: 220729

Rx 11’02 : (78cm) https://youtu.be/h_DfXlmHkto

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Az Native
July 29th, 2022 at 7:00 pm
Commented on: 220729

13:50 at home. 24” BJ, deep pushups on handles for ring push-up.

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Mike Andridge
July 29th, 2022 at 5:53 pm
Commented on: 220729

Modified--at campground

Hands on tailgate swing feet back and forth to tailgate=34"

Push ups on db's for deficit

12:31

M/52/175

Made up Grace--results there

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Adrien Caquazo
July 29th, 2022 at 5:47 pm
Commented on: 220729

Bonjour,


J'ai récemment commencé à suivre mon cardio suite aux conseils d'un blog sur les objets connectés sportifs.


Généralement, je suis autour des 115 battements par minutes mais lors de ce workout, mon cœur est monté à 160 !


Est-ce dangereux et si oui, que me conseillez vous pour améliorer mon cardio considérablement (j'ai 32 ans)


Merci pour vos retours !

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Antonio Alves
July 29th, 2022 at 4:42 pm
Commented on: 220729

Modified:

--

21-18- (...)

Jumping air squats

Incline push-ups


11'02''

--

Peace.

(edited)
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Anders Aronsson
July 29th, 2022 at 4:32 pm
Commented on: 220729

10:21 rx

fun and quick little work out

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Djorn Eversteijn
July 29th, 2022 at 3:40 pm
Commented on: 220729

13.03 Rx’d. Harder than it looked. 😅

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Kobe Breazeale
July 29th, 2022 at 2:47 pm
Commented on: 220729

Intermediate Option:

18-15-12-9-6-3 reps for time of:

Box jumps

Ring push-ups


9:31

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Bradley Poulin
July 29th, 2022 at 2:33 pm
Commented on: 220729

8:50 nice and easy. Post workout WOD to get in some extra work.

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Michael Arko
July 29th, 2022 at 2:20 pm
Commented on: 220729

26" box, TRX 12" off floor

13:35

focus on mechanics: slow & methodical, stand up & step off box (like in demo), firm plank, full ROM, don't lean on straps

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Jon Cook
July 29th, 2022 at 1:55 pm
Commented on: 220729

M41, 160# 8’52” Rx

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Jonathan Elmore
July 29th, 2022 at 1:21 pm
Commented on: 220729

Beginner with reg. PU 4:08

Rested 1 min ran( jogged) 800m repeated scale

3:38

Repeated 800 and scale 3:08

(edited)
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John Clarke
July 29th, 2022 at 1:21 pm
Commented on: 220729

8:23


30" box

DB push-ups

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Steve Day
July 29th, 2022 at 1:18 pm
Commented on: 220729

30" stacked plates - didn't stand at the top due to low ceiling


7:45

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Rebekah Moir
July 29th, 2022 at 12:40 pm
Commented on: 220729

12:21

box jump: 18in

knee push-ups

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Charles Meyers
July 29th, 2022 at 12:27 pm
Commented on: 220729


15-12-9-6-3 reps for time of:

Box jumps

Ring push-ups

24-in box

8:49

(edited)
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Kristine Goodman
July 29th, 2022 at 12:19 pm
Commented on: 220729

Beginner:

15.12.9.6.3

Regular pushups

Box 15" which is essentially on old milk crate with 2 25lb plates :)

4:46

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Rolf Updale
July 29th, 2022 at 11:37 am
Commented on: Workout Tips

Or, for those allergic to ripping the flesh off their shins on the edge of a standard plyo-box, stack some plates. #risk/reward

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Tom Cuff
July 29th, 2022 at 11:34 am
Commented on: 220729

18:57, scaled. Subbed box jumps for tuck jumps.

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Bert Trabing
July 29th, 2022 at 10:51 am
Commented on: 220729

Age-33

Height- 5’-8”

Weight-175

RX-Yes


12:08

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Callum Muir
July 29th, 2022 at 10:14 am
Commented on: 220729


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Callum Muir
July 29th, 2022 at 10:14 am
Commented on: 220729

11:26 RX

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Joshua Brown
July 29th, 2022 at 10:11 am
Commented on: 220729

6:46

box Jumps

push ups

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Greg Fairbanks
July 29th, 2022 at 7:48 am
Commented on: 220729

Beginner Lite

15-12-9-6-3

Stair step ups, 2nd garage stair

Parallette pushups


5:46

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Park Hyunwook
July 29th, 2022 at 7:23 am
Commented on: 220729

m/49/86


18-15-12-9-6-3

24"box


8:08

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Marco Antonio Menéndez Villa
July 29th, 2022 at 5:47 am
Commented on: 220729

Rx

12:04

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Chris Sinagoga
July 29th, 2022 at 1:58 am
Commented on: 220729

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Gymnastics and monostructural(?). Jumping with elasticity, pushing without connection, stamina being more of a factor than usual, but still not quite enough to reduce the power output


SHORT MEDIUM LONG


LIGHT

x

MEDIUM


HEAVY


TECHNIQUE SCALE

As is, turn off the timer and just practice - keep the rings element if at all possible and step down from the box


CONSISTENCY SCALE

For time:

84 box jumps

84 ring push-ups


INTENSITY SCALE

For time:

84 burpee box jumps

*practice stuff on the rings during the warmup


MY STUFF

6:07, scaled box down to 24 so I could go touch-and-go. Arms were shot. Did not check the box, good dose


GENERAL FEAR LEVEL: 5

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