남(m)/46/171cm/97kg/230105/
10 rounds for time of:
200-m run
10 dumbbell overhead squats=>17.5kg
♀ 35-lb. DB ♂ 50-lb. DB
Share your at-home modifications and times in comments./
39분37초(무게줄임)/
목요일 저녁와드

15:36, 35# dumbbell. 

CFWUx2 5l,5r*30lb 5l,5r*35 5l,5r*40
25:17
47.75+clr/bar

on GWT, and subbed air squats

14:13

18:39 @15kg in 42oC sunshine on a dry local football pitch. The backpack was long and I'm not flexible so it was touching the back of my neck or shoulder. Tried to transfer the weight off by extending arm as much as possible and leaning further back. I usually use a 12kg dumbbell and it felt about the same.

Male 50yo 181cm 76Kg 26:47 Rx'd 

22:34
Rx’d

17:10 rx’d

22:55 with a 50lb kettlebell alternating arms each round. Actually ran the runs this time but I had to rest before each. Rested more near the end to catch my breath a little but all OHS unbroken and they got faster as I went! Also I did this facing downhill on my driveway to make up for not wearing lifters. 

That was harder than the recent 5k Run/walk I did. 

187/41/69”

25:44rx

15:31
55# DB

Lucas: 20:10 - sub using 45# Oly bar thrusters for dbell OHS
Me: 22:44 w/35# dbell OHS (although I may have done an extra round of OHS by mistake)

27:58. 35lb. Accidentally did 10x 400m run.

M/ 46/ 136 lbs/ 5’-6”
I used 45 lb DB
early long run with Lucy (dog) in Woods.
Evening workout outside after my son’s band online concert. 
10 rounds of:
10 DB OHD Squat 
Run 200 m
odd rounds left arm even rounds right arm. Did a bunch of warm up OHS in garage first. Left side felt weak. Glad I warmed up. Went with 45 and glad I did. That was a good weight to use, go unbroken and move at a decent pace on all sets. 
Ran down block 100 m & back
Completed WOD in about 14:20.  Great workout. Lots of fun and nice to be outside in cool air. 
Left side weaker than right. I stopped clock for a few seconds after first round to get music back on. 
Tried to keep good ROM and push running pace. 
I was pretty even pace throughout. 

subbed 53# KB single arm OHS 5 on each side: 19:36

As rx'd, 17:45. 

Took a lot of warmup and mobility to see if I could safely hit this position, but actually felt pretty good during the WOD.  I couldn't move fast enough to make this all that spicy.  Runs were about 1 min - slow, but that's my pace right now.  Unbroken but deliberate OHS, switched arms each round.

47m/5'10"/180

M/34/6'/175#

Scaled to 20-lb. DB with heels elevated

13:48

Sc 30# KB, 18:47

18:32 - Rx

18:05, rx.  odd rounds r-arm, even rounds l-arm

10 rounds for time of:
200-m run
10 dumbbell front squat
20#

22:40

23:49
66 pound barbell

17:50

35# KB
heels on plates for less mobile left arm

m/39/6’2”/210

33 / M / 5'9" / 137lbs

5 rounds
Run 200m
25lb dumbbell OHS x10

26:01

First WOD in a long while. Need to get back in the habit...

22:47
1.5 pood kettlebell

Rxd 22:52

15:22 rx on assault runner

21:34 Rx

13:21 scaled to 35#

Wanted to do 50#, but it was putting me out of position and adding a lot of strain on my back. Did 35# for safety.

23:23 Rx'd

M/36/6' 0.5"/167

Scaled/modified to 15# plate for each arm (double arm OHS)

19:04

18:02
30lb DB

15 minutes ish
run was likely short
ohs 5x left arm 5x right arm (single db 50#)

M, 242lbs
Scaled ktb 24kg
Time 24'50"

M, 242lbs
Scaled ktb 24kg
Time 24'50"

18:31, scaled.

Scaled run to 1 min run in place with back to wall, working on hitting POSE position and tempo. 8 reps OHS at 50# per round. 

Warm up as per dotcomwarmups

Scaled workout:
10 rnds
130 SU
10 lunges with 35lb Kbell - front rack

19 min

200 m run
10 DB OHS (single arm) 30#

26:16

I have virtually no DB OHS and knees increasingly allergic to running, so

21-15-9
GHD sit-ups 
44# KB swings
burpees
8:45

57/5’8”/160

10 rounds 
200m row
10 OHS (35lbs) huge weakness for me

16:24

17:21

used 2 x 10lb dumbbells

My adaptive teleGRIT classes had a pretty successful run with our at-home battle rope substitutions, and we're going to use that again for the seated version of this workout. 

10 rounds for time:
200 m erg / 10 burpees / 100 "battle ropes"
10 dumbbell overhead squats / 10 dumbbell windmills

I haven't talked anyone into taking the telefitness outside yet, but I predict that I'll have people walking on treadmills (or laps around the room), arm cycling, and battle roping with whatever they can find. (Our best battle rope sub yesterday was a couple empty detergent jugs with a couple inches of water in them. The sloshing at the end range really kicked things up a notch!)

The dumbbell windmills (or unweighted, most likely) will probably be the most popular option for the second movement, for both standing and seated athletes. I only have one teleclient who might have the capacity for the DB overhead squat, but I want to leave it as the prescribed option so they have something to work towards, as I think several of them can get there with time and practice.

 

I almost always use some version of Bryan's warm-ups, with movements adapted for my athletes' specific needs. 

For this one, we'll do:

GENERAL WARM-UP

2 rounds of:
20 mountain climbers / seated plank shoulder taps
10 alternating toe touches
20 "Matt Chans" - internal/external shoulder rotation
10 air squats / dips
100 m erg / 5 burpees / 50 "battle ropes"

SPECIFIC WARM-UP

Dumbbell overhead squat
10 tempo squats / tempo windmills (no weight)
10 goblet squats / 10 chest press
5 dumbbell deadlifts, per arm
5 dumbbell presses, per arm
2 sets of 5 overhead squats / windmills (maybe try adding weight?)

Practice
200-m erg / 10 burpees / 100 "battle ropes"
4 overhead squats / windmills

21:31 RX, first time posting on CrossFit.com. Whew, my legs are smoked. 

18:40 Rx 

20# dB heels elevated (1-2 inches?)
time: 24:03 
spinal erectors are healing from a bad strain. this was challenging. Took my time on the OHSQ making sure to not hyperextended my lower back. 

10 rounds for time of:
200-m run
10 dumbbell overhead squats

###### 25' ##########

10 rounds for time of:
200-m run:  I am not supposed to run, but didn't want to just walk either, so I split the difference, run 100m/walk 100m, with crazy doggo.
10 dumbbell overhead squats:  I'm not supposed to lock out my joints, so I didn't think OHS would be a good idea, and I didn't want to run back and forth to use weights, so I did air squats.  

I figured it's been a while since I've exercised, so starting slow would be okay.
20:48

28:48
Done after WOD 200409
Slow on the runs due to obstacles in the garden.
OHS with a 25kilo kettlebell 5left-5right arm
43/1.78m/77kg

10 rounds for time of:
200-m run
10 dumbbell overhead squats
♂ 50-lb. DB - used 1, alt arms each rd

18:55

Please, please, please keep posting videos like this. 

14:12
(1) 50lb DB for OH Squats alternating arms each set

Sub 250m rows for the runs (calf recovery still in progress)
15:50
m/51/5'11"/200#

Modified:
Did .25mile bike for run
25lb DB thrusters for OHS. 10 per round for 5 rounds, then 5 per round for last 5 rounds. 

Rx+?
Used my loadable dumbbell at 58-lbs

=14:05

16:25 with a 20k/44lbs DB

17:05
10rds
200 m Run
10 Dual Arm KB OH SQT (13lbs)

18:32 Rx in the snow! First time ever doing OHS, they’re pretty hard!

rx in 18:07 (53# kettlebell)
squats to a med ball

Jackie
20:09
15# dumbbell OHS to 14” box

13:09 RX on a rainy morning! Great workout.

Subbed 10 calories on elliptical trainer (approx 1 minute) in place of running
Scaled to 30.5lbs dumbbells (5 per arm per round)
 
20:42

Total "run" time was 9:42 and 0.76 mile (1223m) so DBOH squats + switching were 11:00 flat.

15:03 Rx (35# DB)

10 Rounds
30 Double Unders
10 DB Overhead Squat 50#

14:44"
*I switch arm per round

greeting from ecuador.

Modificated 10 rounds of
200 MT run
10 clean and jerk 25 kg
23'47"

I loved this article and can relate to it.  I was diagnosed with epilepsy when I was 25 years old.  Being a collegiate and continued to be semi active I could not get my seizures under control, I was having at least one to two a day while being on medicine and trying all types of exercise routines.  It wasn't until I started Crossfit when I was 38 years old that my seizures have stopped completely.  I thank crossfit everyday!!!

100 meters assault air runner
5lbs dumbbell ohs
19:79 tough

55 YOM 5’6” 210

scaled
10 Rounds For Time

200 Meter run
10 X 35 lb Single arm DB overhead squats

22:38. Outside Very cold morning

10 rounds:

200m run
10 OHS, 12 lb dumbbells

16 min

Did double dumbbells. Is it me or if HQ meant to do single, they would've said single? Or should we have taken it simply by the singular vs. the plural? Not that it really matters - 12lb dumbbell(s) OHS are intense for me 3 shoulder surgeries later.

Option 1 Rx (35lb DB)
18:06 
Runs ended up about 250m 

16:57
Scaled/subbed to 10 rds of 10 burpees - 10 DBs front squats (9.5kg per DB)
M / 41yo / 176cm / 71kg

14:00
60 "running" jump ropes 
10 50# DB OH Squats

Ran 400m and 200m for warm-up and the knee felt ok but not great.
Held 1:12/round very consistently

This is a simple and spicy combo. The run is relative short, the reps per round are low, and the weight should allow for unbroken sets. All of these factors encourage a fast pace. I expect faster times to be under 13-15 minutes. Here are some scaling thoughts:

Dumbbell Overhead Squats: Honestly, at first glance, I thought this was intended to be a double-dumbbell overhead squat as the last time a single-arm overhead squat was programmed, it was designated as such. If for some reason the single-arm version is too easy or you only have light dumbbells, then consider the double arm version…..its is crazy hard! The single-arm overhead squat is a very difficult movement to perform due to the technical complexity as well as the flexibility demands. I will have athletes use a load that is challenging but allows them to all rounds unbroken. For those that cannot achieve change of motion due to the demand of the movement, I will have them squat to a target or elevate their heels to allow for an easier execution of the movement. The last option I will provided will be to perform a single-arm dumbbell overhead reverse lunge as this tends to be a bit easier to perform than a single-arm dumbbell overhead squat. 

Run: Consider reducing the rounds or distance per round if the overall volume accumulated it too much for an individuals current capacity. 

Limited Equipment Modifications- If unable to run outside consider performing 100 high-knee single unders with a jump rope or run in place at a hard effort for 45-60 seconds. If no dumbbells are available, grab any object and overhead squat it. It is recommended to have an object that is stable and tightly packed vs an object filled with liquid that is harder to control.

Modified to
10 rnds
500m assault bike
10 barbell ohs @ 55#
23:59
m/50/175
couldn't get below parallel on db ohs, so went with barbell to get below parallel.

Estimated 200m in parking lot. DB as prescribed.
15.50"Rx"

Very good tutorial.  I have seen others where the coach uses a pvc pipe to show the vertical part of the bar.  Others referring to the need to start the movement with the legs keeping the back on the same angle and then start changing the angle of the back when the bar passes the knees.
This tutorial takes away all the coordination and thinking process from the above options and makes it simple.
Thank you very much for this tips.

Scaled 40lb DB (should’ve went with RX).  Snowy pre-dawn start to another Canadian “spring”...
13:20

17’23,20kg

Love the live Coaching content!

RX:12'25''.
https://youtu.be/HVGb_WSsQbw

▶ INTENDED STIMULUS
.
If you love Nancy, you will love this workout. Nothing should stop you today. This is a ~15-minute effort in which you should never stop. Slow the pace on the run, if you need to, but there is not stopping, no chalk, no rest, just move. The dumbbell overhead squat does require mobility. That's why it is programmed, so let's prioritize that. Remember the one of the mains CrossFit principles is: mechanics before intensity. In weightlifting load is intensity. So today pick the load that will allow you to do single arm overhead squats best. Maybe that is just water bottle. Maybe that is the 50-lb dumbbell. It does not matter, choose the load you can and that will allow you to go unbroken for the 10 rounds. Keep in mind that you can choose how to spread the reps between sides today. If no access to a dumbbell a backpack will be great for this workout. For the run choose a distance you can complete in around 1 minute consistently. As we said, in this workout there is no stopping, from the dumbbell to the dumbbell. 

▶ OPTION 1
10 rounds for time of:
200-m run
10 dumbbell overhead squats
♀ 20-lb. DB ♂ 35-lb. DB

▶ OPTION 2
10 rounds for time of:
200-m run
10 dumbbell overhead squats
♀ 15-lb. DB ♂ 20-lb. DB


▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Is this just one dumbell or two 

Great tutorial for helping people learn to deadlift. Thanks for posting this. 

Globo/Home scale:  If you can't run, sub in 250m row, 12 cal assault bike, 500m bike erg, or 10 burpees per round.  For OHS, scale as necessary, using what you have.  If you have to scale to a soup can or milk jug, or even squatting to full depth while holding you hand at press lockout, that is acceptable. 

GENERAL WARM-UP

2 rounds of:
20 mountain climbers
10 lunges
20 bear crawl steps forward
10 air squats
200-m run

SPECIFIC WARM-UP

Dumbbell overhead squat
10 squat therapy reps
10 goblet squats
5 dumbbell deadlifts, per arm
5 dumbbell presses, per arm
2 sets of 5 overhead squats, per arm (increasing in load)

Practice
200-m run
4 overhead squats

At home version
10 rounds of:
30-seconds of mountain climbers
30-seconds of high knees
10 overhead squat*
*Use any object you can overhead squat.

Champions Club Scaling Notes

RANT
Oh the possibilities with this one!

MAIN DECISION
Preserve the overheaded-ness of the squats, or the weight

NEW TO CROSSFIT SCALE
As is, just one-arm dumbbell front squat both-armed dumbbell front squats instead of OHS

WHAT ABOUT THE MOVEMENTS
Run - short, fast, could also serve as a rest for squats if you wanted to
Squatting - off-axis, unilateral loading, torso upright demands, low number/heavy weight

WHAT ABOUT THE REPS/TIME
Short sets of each keeps intensity high, 10 rounds makes muscles burn by the end in a way that 5 rounds wouldn't. Sounds obvious, but you know...

LEARNING HOW TO COOK
Decide if you have the equipment, form, and flexibility to do the OHS like this. Otherwise you could do: overhead lunges, one-arm dumbbell front squat, 2-arm dumbbell front squat, or holding two 5-lb. plates overhead squat. Even think of it as 2000m run/100 ohs - split up the reps however you want.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
New to CrossFit scale

GENERAL FEAR LEVEL: 7