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Monday 241007

Monday 241007
Tommy V

For time:

21 thrusters

12 rope climbs to 15 feet

15 thrusters

9 rope climbs to 15 feet

9 thrusters

6 rope climbs to 15 feet



♀ 75 lb

♂ 115 lb



Post time to comments.



Compare to 220419.



Today’s Hero workout honors Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona on Feb. 13, 2008.



Scaling:

Today’s Hero workout is a classic couplet of thrusters and pulling. The loading of the thrusters should be light to moderate and allow you to perform the reps in 3 sets or less. For the rope climbs, 27 total reps is no joke. If you are not regularly accumulating rope climb/pull-up volume, you should scale the total number of reps to align with your capacity. Consider reps schemes like 9-6-3 or 6-4-2. If you are tackling the Rx’d volume, the first 12 reps should take no more than 6 minutes to complete.



Intermediate option:

For time:

21 thrusters

9 rope climbs to 12 feet

15 thrusters

6 rope climbs to 12 feet

9 thrusters

3 rope climbs to 12 feet



♀ 65 lb

♂ 95 lb



Beginner option:

For time:

21 thrusters

9 pull-to-stands

15 thrusters

6 pull-to-stands

9 thrusters

3 pull-to-stands



♀ 45 lb

♂ 65 lb



Coaching cues:

Cut down the amount of pulls it takes to get to the top of the rope by trying to bring your knees to your elbows before you stand up and reach for your next pull.



Resources:

The Thruster

The Rope Climb (Wrapping)

The Rope Climb (Basket)

Modified Rope Climb

The Grip-Saving Way To Rope Climb

CrossFit Hero and Tribute Workouts
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Tuesday 240910

Tuesday 240910

For time:

1 round of:
30 push jerks
15 ring dips
3 rope climbs to 15 feet

Then, 2 rounds of:
20 push jerks
10 ring dips
2 rope climbs to 15 feet

Then, 3 rounds of:
10 push jerks
5 ring dips
1 rope climb to 15 feet

♀ 75 lb
♂ 115 lb

Scaling:
In today’s workout, be sure to pay attention to the scheme of each triplet. Rounds are increasing and reps are decreasing throughout each section. The loading of the barbell should allow you to do at least 10 reps unbroken every time you pick it up. For the ring dips and rope climbs, manage your reps, and don’t push to failure. Consider breaking the ring dips into sets of 5 to minimize fatigue and keep pushing forward through the workout.

Intermediate option:
For time:

1 round of:
30 push jerks
5 ring dips
2 rope climbs to 15 feet

Then, 2 rounds of:
20 push jerks
5 ring dips
1 rope climb to 15 feet

Then, 3 rounds of:
10 push jerks
5 ring dips
1 rope climb to 15 feet

♀ 65 lb
♂ 95 lb

Beginner option:
For time:

1 round of:
15 push jerks
5 jumping ring dips
3 pull-to-stands

Then, 2 rounds of:
10 push jerks
5 jumping ring dips
2 pull-to-stands

Then, 3 rounds of:
5 push jerks
5 jumping ring dips
1 pull-to-stand

♀ 35 lb
♂ 45 lb

Resources:
The Push Jerk
The Ring Dip
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Grip-Saving Way To Rope Climb

Find a gym near you:
View the CrossFit map

Wednesday 240207

Wednesday 240207

For reps:
3 minutes of freestanding shoulder taps in a handstand
3 minutes of legless rope climbs (15 feet)
2 minutes of freestanding shoulder taps in a handstand
2 minutes of legless rope climbs
1 minute of freestanding shoulder taps in a handstand
1 minute of legless rope climbs

Post reps to comments.

Scaling:
Time to get gymnasty. The goal of the freestanding shoulder taps is to reach a point of balance in a handstand and begin the shoulder taps. A rep is counted every time a hand touches a shoulder. Challenge yourself to reach balance before beginning the shoulder taps rather than wildly throwing your feet in the air and frantically looking for a shoulder to tap. If you struggle to find a point of balance freestanding, you are better off practicing against the wall. Performing shoulder taps with your stomach facing the wall will be easier than performing shoulder taps with your back to the wall. Scale the difficulty of the rope climbs to allow yourself at least 1 rep every 20-30 seconds.

Intermediate option:
For reps:
3 minutes of shoulder taps in a handstand against the wall
3 minutes of rope climbs (15 feet)
2 minutes of shoulder taps in a handstand against the wall
2 minutes of rope climbs
1 minute of shoulder taps in a handstand against the wall
1 minute of rope climbs

Beginner option:
For reps:
3 minutes of shoulder taps in a pike position on the floor
3 minutes of pull-to-stands
2 minutes of shoulder taps in a pike position on the floor
2 minutes of pull-to-stands
1 minute of shoulder taps in a pike position on the floor
1 minute of pull-to-stands

Resources:
The Freestanding Handstand
The Legless Rope Climb
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Master the Movement: Handstands

Find a gym near you:
View the CrossFit map

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Featured photo:
Taken by Johany Jutras at Wodapalooza in Miami, Florida.

Monday 210524

Monday 210524

For time:

50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. rope

Post time to comments.
Compare to 150323.

Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.

Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. rope

Beginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing

♀ 10-lb. DB
♂ 15-lb. DB

Thursday 230202

Thursday 230202

For time:
10 front squats
5 rope climbs
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs

♀ 125 lb ♂ 185 lb

Post time to comments.

Scaling:
Reduce the load on the front squat and modify the rope climb in order to complete this workout in 15 minutes or less.

Intermediate Option:
For time:
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
10 front squats
1 rope climbs

♀ 105 lb ♂ 155 lb

Beginner Option:
For time:
10 front squats
5 rope climbs, lying to standing
10 front squats
4 rope climbs, lying to standing
10 front squats
3 rope climbs, lying to standing
10 front squats
2 rope climbs, lying to standing
10 front squats
1 rope climbs, lying to standing

♀ 45 lb ♂ 65 lb