CFWUx2
32:42
60+bar/clr

This is like they make magic.  The study doesn't lie but makes us believe it is much more impressive result than it is.  Relative v.s. absolute is often overlooked.  Thanks for this article. 

Great article for coaches. 

19:41 (5 rds 20 pull-ups, 20 dumbbell snatches at 50lbs)

21:53. Subbed 8 towel pull-ups per rope climb. Ouch

subbed 10 dips for climb, and did 4 snatches instead of 20

14:08

17:50 as rxd as possible. (12’ legless climbs from seated) first round in 2:30 then slowed way down. Gassed out on this one. Felt my grip loosening a bit on the final few snatches. 

20:40

16:00 

10foot rope, lay back on ground to start x2 19:45 last set reps of5 no rest more like that next time

45# squat dB snatches
Rope climb as rx

13:30

Legless rope climb + db snatch 22.5 kg = 11:02

10 strict pull-ups 45lbs db snatch 14:55

1 hour bike

5 rounds for time of:
2 legless rope climbs, 3 m
10 kettlebell snatches, right arm
10 kettlebell snatches, left arm
16-kg. kettlebell
11:56

15:04 Rx 

10:11

Subbed seated to stand rope climbs for climbs

M/59/6’2”/230

65# was SO GOD DAMNED HEAVY! I felt like Leo Dicaprio fighting that bear in The Revenant...

M/33/5'10"/185#

13:34 RX

Scaled to 3 rounds for time of:
15 strict pull-ups
20 35lb dumbbell snatches, alternating arms
11:22
M / 39 / 6' / 194lbs 

5 rounds for time of:

2 legless rope climbs, 11 feet, from knees
20 dumbbell snatches, alternating arms

Men: 50-lb. dumbbell

14:58

9:49
Legless Rope Climbs to 12ft (highest our gym has) - did not jump to start to keep the distance of the rope climb more challenging and closer to what 15ft would be like
70# Dumbbell (don't have 65s and wasn't going to go lighter)

21:10 rx

15:06
5/1 towel pull ups x2
35 lb db

D
16:08
5/1 total worth black band
15 lb db

42:37 
Clamp L leg pull ups x30 
60lb / 27.5kg snatch 
Did snatches as thrusters first 1.5 rounds 
That was a killer! 

24:08
10 strict chin-ups for rope climbs 
50# kb for snatches

Went for 19.1 this day and did 6 rounds.

M/56/6’2”/179
No rope - sub 14 towel pull ups with knees to chest at top and squat at bottom of each rep
50# DB
16:16

Scaled to : 5 RFT 
2 20 ft leg assisted climbs and a 30# DB. Tried 35# KB for 2 rounds and it was not loving me. 
21:50

Scaled 35lb dumbbells
3 rounds
Dumbbell snatches
15 towel/close grip pull ups
14:12

15:00
Scaled to 50# DB and subbed 15 rope pull-ups per round.

M/25/5'9"/160#

No rope at my gym so:

5 rounds

16 close grip fatbar pull-ups
20 dumbbell snatch 65#

23:35

M/6’3/208

5xrounds:

10 strict pull ups 
20 50# dumbbell snatches (10 each arm)

I’m sweating!

Scaled rope climbs 
18:53

10:40@ 50lb DB

13:33, Used a 50-lb DB

25:36 rx’d 

18:25 (60# kb)

21:54
10 strict pullups
45 lbs. DB snatches

15:19
2 Rope climb 12’
20 DB snatches 50# 

12:54 Rx (30kg DB. Legless up and down)

23:46 legless,then with legs rope climb. 55lbs for DB snatch 

11:52 (subbed rope climbs for 5 assisted pull ups and 5 ring rows) 20 lb db snatch

11:03 (3 rounds at #55db, only 12’ rope available) 

16:04 With 50-lb DBs. Also 4 legless climbs on a short rope instead of 2 on a long rope. Hands got shredded!

19:10 RX

21’34

I will do this in a couple of days as I like it. I won't go legless and I will use the 50 lb dumbells. That will be a really good test for me.

16:10 Rx

5 rounds for time
35lb fatbell snatches
8 grandfather clock pull-ups 
12:42

Probably should have gone with 10 reps on the pull-ups 

25:34
Pullups
50 lb dumbbell snatch

M/44/6'2"/185#

5 RFT 
10 strict ring pullups
20 alt DB snatch 50#
14:33

Helping wife and daughter but think I was around 20 min.
30-40-50-50-50 on snatch - can’t get into full squat
2 - 15 sec. rope holds on last 3 rounds
Only have about 9 ft. of rope

21:30

2 lying to standing rope climb.  Next time, try double lying to standing for each legless rope climb if it's not too much.

Could not squat all the way down with a single kettlebell straight overhead and feet flat on the floor.  

Compensated by using 2x4 under heels.  Could then squat all the way down, but too new of a movement to catch in a squat.  Basically power snatched 25 lb. kettlebell and then single arm overhead squat.

10 reps each round instead of 20.

16:30 10 towel pull ups, rx snatch

5 rounds for time of:

2 legless rope climbs, 15 feet (10 strict pull ups)
20 dumbbell snatches, alternating arms

Men: 65-lb. dumbbell (50lb)

24:30

22:04 50lb dumbbell

21:05 Rx 

11:24
Did 3 legless rope climbs to 11 ft ceiling.
Scaled to 50 lb dumbbell (heaviest I have).

used Ft rope climb 12 ft *2
20 alt. 35# Db snatches
stupid shorts rope burn everywhere
12:59

Rx 11:40

18:18 Rxd+
70#DB

5 rounds for time:
10 pull-ups with rope over bar
20 DB snatch @ 35#
10:43

13:16
5 Rds
10 L-sit rope pull-ups 
20 db snatches (35#)

14:10 inter. Towel/rope pull ups #35DBs

17:54, 55 DB, 15 strict pull-up for climbs

17:13 # 55 dB and subbed rope for 14 dB rows 

10:28 Scaled

50# dumbbell, that’s the biggest I have. Another reason to buy more equipment!  The rest RX. 

5-5-5-5 back squats
195-205-205-195#

Then 3 RFT
10 over/under grip pull-ups on a fat bar
20 DB snatches, 35# DB (all I have!)
6:29

Now off to try yoga for the first time.  This oughta be fun!

17:50

Subbed rope climbs with 10 strict knee tuck pull ups and scaled down to 50lb DB for the snatches. 

at home so :
outside- 10 rope climbs(windy & snowy)
inside- 100 alt. db snatches 55lbs
13:17

23:20, 5 rounds.
The first 3 rounds I did 8 towel pull-ups, the last 2 rounds were 12 close-grip chinups.
20 rep alternating one-arm db snatch, started at 55# and each round decreased 5# (so round 5 was 35# db). 

Scaled to
5 rnds
10 strict pull ups on rings
20 db snatch alt arms w/ 50# db
17:32
m/49/175
DB's came to full stop on ground, then switched hands--I'm not good at switching hands while in motion.

44/M/230 LBS.
24:19.   scaled.  rope pull ups from floor.  30 lb db for first 3 rounds, 35 lb db for last two.  omitted squat due to knee issues.

15 close-grip strict pull-ups
20 dumbbell snatches, alternating, 46lbs
20:35

14:33. Scaled to 1 (successful!!) rope climb to 12 foot ceiling per round, and 20 DB snatches at 35 lbs. (heaviest I have).

Globo scale:  most gyms do not have ropes , so sub 5/1 strict towel pullups for each rope climb.  Also, doing heavy pulldowns with a rope attachment, with the single rope works as a sub.  Finally, narrow grip strict chinups on a fat bar can be subbed (8/1).   For the dumbbell snatch, scale as needed.  If a 65lb db is unavailable,  use the heaviest available or use a kettlebell of similar weight.

5 rounds:

10 strict pull-ups 
20 DB clean & jerks, alternating arms. 35lbs

11:37

M24/170cm/56kg
Scaled db 25kg 
Time:21'50"

Subbed:
10 strict pull-ups
30 deadsnatches with a 20kg kettlebell (to even out weight difference)
20:58

5 rounds
10 strict pull ups
20 dumbell snatch @50 lb. 

22min & 8 sec! RX!

Both elements of this workout are challenging by themselves, combining them together will only further increase the difficulty. I expect back and grip fatigue to be a limiting factor, today!

Legless Rope Climbs- I consider this to be a moderate to high amount of rope climbs for higher level athletes. The majority of my clientele will need to scale this movement. Typically, I try to preserve the legless demand of the movement per the capacity of each athlete. For athletes that have experience, but the legless ascent is too demanding, an alternative could be to climb with the legs and perform the descent under control in a legless fashion. It’ll be necessary to assess my athletes for competency of this variation, prior to starting the workout, to ensure safety. 
I will allow athletes to utilize the legs on the ascent and descent, if they are still developing rope climbing proficiency and legless presents a safety concern.
The rope climb performed from lying to standing will be another alternative for today. I can have my athletes modify their body position to increase or decrease the demand of the movement. Performing this variation with a straight body position and no leg assistance can be very difficult. Alternatively, performing this variation with bent legs, utilizing lower body assistance, can decrease the difficulty. 

In situations where the above variations cannot be performed, such as lack of equipment, I will modify the movement to some sort of “hand-over-hand” upper body pulling movement. This could be the utilization of a sled pull variation or performing a similar movement with a ring strap attached to a kettlebell to drag for approximately 50 feet. 

Dumbbell Snatches- I consider the load to be relatively heavy and the volume of reps, at this load, to be high. I will primarily assess that my athletes can perform reps consistently with good mechanics. For athletes that can perform dumbbell snatches with this load, but completing 100 total reps is too demanding, I will scale the reps. The goal for these athletes will be to find a challenging rep range while using the prescribed load. For most of my experienced athletes, I will use 10 reps per round as a cutoff. If they cannot perform 10 reps per round at the prescribed weight, they can decrease the load. We will work to find a challenging load that allows for consistent reps with short rest breaks. For newer or de-conditioned athletes, I will reduce reps and loads as needed per their individual capabilities. 

No rope, so how many reps with a towel pulls?

Ummmm, dang CF. Just when 50# db's were feeling good. Next up is the 70# kb snatch. #goals. Well done.

Champions Club Scaling Notes

STIMULUS:
Okay so I’m the first person to make fun of my peeps when they talk about “my fingers hurt,” but I’ll be darned if I didn’t feel a bit of compassion for them here. Me and one of our best rope climb kids tested this one out earlier in the morning and it was not a good time for either of us. Oddly enough the dumbbell snatches gave a pretty good “cardio” response, as well as their general discomfort on the grip. Doing this one as close to prescribed as possible will mean resting before rope climbs. If you want to keep the heartrate up more, then do a bunch of half-climbs each round with less rest.

GROUP:
This seems like one of those tricky workouts that will have to be adjusted quite a bit for those not within eyesight of the tip of the spear in terms of holding on to things. Here’s two options:
AMRAP in 15 minutes of:
1 rope climb (with legs)
20 dumbbell snatches (light-ish weight)
Or
AMRAP in 20 minutes of:
100m run
*split into teams of two, while one partner runs, the other holds a flexed hang on the rope (first 10 minutes) or practices heavy dumbbell snatches (second 10 minutes)
Also, I default to a full clean or snatch when I see those words on the workout, but for dumbbell snatch I’ll usually default to muscle snatch unless I specifically want to practice/challenge the squat/land position.
So any kind of pull-up bar hold if you don’t have enough ropes.

WARMUP:
Jump rope — always, and singles are useful!
L-sit — because Coach says so
Kb swing — core to extremity prep for dumbbell snatch
Run — it’s getting nicer out! Sort of.
[insert thing you suck at]

KEY MATCHUP: the disinfectant cleaner vs. the fabric of the rope

SCALING THIS WELL WILL CAUSE ME TO: withstand the manager extending Arts & Crafts time to four hours today. (Anyone else’s fingers hurt? I didn’t think so…)

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. Pushing the pace hard will suck, especially if you’re on that borderline of capable and not (like me), but like handstand push-ups and muscle-ups and strict pull-ups, you’ll probably need to rest for the arms at some point.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 8. I felt like a complete pansy the entire time.