For TimeMetconBenchmark11:00
CrossFit Games 21.15
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
11:00
For Time:
600 mRow
90Chest-to-Bar Pull-Up
36 ftBack Rack Walking Lunge
↳ 185/135 lbs (84/61 kg)
36 ftFront Rack Walking Lunge
↳ 185/135 lbs (84/61 kg)
36 ftOverhead Walking Lunge
↳ 185/135 lbs (84/61 kg)
Time Cap: 11 minutes
Original WOD
For Time: 600 meter Row 90 Chest-to-Bar Pull-Ups 36 foot Back Rack Walking Lunges (185/135 lbs) 36 foot Front Rack Walking Lunges (185/135 lbs) 36 foot Overhead Walking Lunges (185/135 lbs) Time Cap: 11 minutes
Coaching Tips
Strategy
- 1Maintain a steady pacing on the row, aiming for consistent splits rather than an all-out effort at the start.
- 2Break the Chest-to-Bar Pull-Ups into smaller sets (e.g., 10s or 5s) to avoid burnout.
- 3For the walking lunges, focus on maintaining core engagement and proper alignment to ensure safety and effectiveness.
- 4Consider micro-rests between movements, especially after the row and before the pull-ups.
- 5Alternate lunge variations to work different muscle groups and help manage fatigue.
Safety Considerations
Technical Focus
Ensure proper form on all lunge variations to prevent knee and lower back injuries.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- Hip Stretch - 1 min each side(Focus on opening up the hips.)
- 10-15 Shoulder Dislocates(Use a band or stick.)
- 10-15 Ankle Mobility Drill(Focus on range of motion.)
Activation Sets:
2 rounds- 10-15 Air Squats
- 5-10 Push-Ups
- 10 each leg Bodyweight Lunges(Focus on form.)
Scaling Options
Intermediate
Reduce intensity and volume for moderate fitness level.
- 1
row
- 2
chest to bar pull up
Reduce reps to 60.
- 3
back rack walking lunge
Weight: 150/100 lbs (/ kg)
- 4
front rack walking lunge
Weight: 150/100 lbs (/ kg)
- 5
overhead walking lunge
Weight: 150/100 lbs (/ kg)
Scaled
A more accessible version with significant reductions.
- 1
row
- 2
chest to bar pull up
Reduce to Ring Rows (or Banded Pull-Ups) with 50 reps.
- 3
back rack walking lunge
Weight: 115/75 lbs (/ kg)
- 4
front rack walking lunge
Weight: 115/75 lbs (/ kg)
- 5
overhead walking lunge
Weight: 115/75 lbs (/ kg)