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Warm-Up
Coaches choice
WOD prep
Pause front squat
Work at 75% of your 1RM Front Squat for 4×2. Same weight across.
Hold a one second pause at bottom of each rep.
WOD:
Crossfit main site:
For time:
100 squats
4 rope climbs
75 squats
3 rope climbs
50 squats
2 rope climbs
25 squats
1 rope climbs
Scaling
Reduce the reps on the squat so that each round can be completed in only a few sets with little rest. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Option 2:
For time:
80 squats
3 rope climbs
60 squats
2 rope climbs
40 squats
1 rope climb
20 squats
no rope climb
Option 3:
For time:
60 squats
4 rope climbs, lying to standing
45 squats
3 rope climbs, lying to standing
30 squats
2 rope climbs, lying to standing
15 squats
1 rope climb, lying to standing
Endurance & Stamina: Odd object carry
1 mile sand bag carry(50,35)
800m medball carry(30,25)
400m KB farmers carry (53,35)
*Scale loads as needed.
CFS Brief:
In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
CF Main Site: 14:07(?)
I’m bad about remembering my time unless I take a photo of the board. 5:30am factor.
100 squats, 15′ rope, 3 rope pulls | 75 squats, 3-12′ rope climbs | 50 squats, 1-12′ rope climb and 1 rope pull | 25 squats, 12′ rope climb.
I was very inconsistent on the rope today – definitely need more practice and need to get over the 15′ fear factor.
One-Second Pause Front Squat with Michelle and Ilana: 4×2 at 95#
Sit ‘n Climb: 11:48 Rx Nice couplet that continuously worked the mid-line holding the squat position and then climbing the rope. I tried to catch Ted at the end, but he got on his last climb just before me and I came up just short (yes, that pun was intended). Nice job to Tracey for finishing strong on the rope and to Ilana as well for getting all of the climbs in!
And nice job to you, Deb, for flying through those rope climbs!
13:28 RX
My goal was to get all the rope climbs and to not compromise on form in the squats. As soon as my ankle and knee turned in, my hip would let me know! So the more fatigued I became, the slower and more deliberate my squats were. Happy with my workout today! And nice to be back after some slacking I’ve been doing lately.
Thank you for the encouragement, Deb. It definitely helped!
It was awesome watching the crew fly up the ropes!
Way to go Ilana! Gosh, if you’re a slacker…..I’m a slacker! I’m still at 3 days/week though…..maybe October I’ll go unlimited again. I just have to stay off the IR long enough to make it worthwhile!
Main site: 14:49 air squats/rope climb (80, 3, 60, 2, 40, 1, 20)
At least it sounds like you gave it a “big” effort Deb. As Casey Kasem used to say, “Keep your feet on the ground and keep reaching for the stars.” Perhaps not applicable to today’s WOD.
After doing 19 rope climbs a few weekends ago the ten tonight will feel like a warm-up. Well, except for the back-to-back-to-back-to-back ones. 😉
Ken, I was thinking the same thing! “We did 19 rope climbs a couple of weeks ago, so what’s 10?!” But as you said, doing sets of 4 or 3 is very different than doing them as singles. It was a great WOD though – you and Crazy Mike will have fun with this one.
9:29 rx
FS: 175 4×2