CFWUx2 10*45dl,thr 10*95dl,8thr 10*135dl/2thr
27:11

subbed 50# dbs in thruster, and 15 strict pull-ups for climb

16:27

9:15 @40kg and 15 rope grip ring pulls in alternating sets of 2, 2, and 4.

15 leg less towel pull-ups with slow descent per round for rope climbs
105# thrusters

12:24

Cap time 10:00 (135 lb.)
2 Rounds + 6 Thrusters 

20:24 as rx’d as possible. 12’ legless ascent and descent from knees and back. Thrusters broken 5-4-3-3-, 4-3-3-3-2?; 2-2-2-3-2-2-2
@155

188/40/5’9”

11:22 RX. YIKES

12:18
155# thrusters
Regular rope climbs

14:27
Subbed 9 each round of lying to stand rope climbs 
Else RX

M/60/6’2”/230

21:49 Rx 

안양공식인증지부 크로스핏힘
15:25 (더위와의 싸움!!!)
강경택 45세/180cm/90kg

That was a really good one. Keep them coming!

9:48
20kg kttlebell thrusters
15 ring strict pull-ups
Did it after 190618.
42/1.78m/77kg

13:18
88 lb thrusters
15 l-sit pullups per round

Rx’d but performed with 15 close grip pull-ups instead of rope climbs
14:27

Scaled to 3r/t of:
15 thrusters, 45#
5 lay to stand rope climbs 
6:54

14:33

75 LBS on the thrusters. Couldn’t do sets 2 & 3 unbroken. 

1st time rope climbing. Don’t have legless descent.

26:48. 8 Towel Pull-ups per rope climb 

3 rounds in 20:47. Thrusters: Round 1 at 105 lb. (surprised myself I could get 15), Round 2 at 95 lb., Round 3 at 85 lb.
Rope climbs: Round 1 with 2 leg-assisted climbs and 5 lay to stand to lay rope pulls. Rounds 2 and 3: 1 leg-assisted rope climb and 10 lay to stand to lay rope pulls.

Hard wod.  115lbs
Grip killed me.  Only 2 rope climbs per rd, then 3 grandfather clock grip pull ups. 

1812

D 45 lb 
15 black band gfc grip pull ups 

24:40
Scaled to 115 lbs in sets of 5x15 thrusters
& 9’ rope climb starting from sitting 

Thrusters at 105; subbed 15 strict grandfather clock pull-ups for rope climb

13:40

3 rds: 5:50
15 Thrusters (95lbs)
  3 Legless Rope climb (~12ft in tree)

Modified to 3 RFT of:
15 thrusters @ 105#
3 legless rope climbs from seated 7'
8:50

Weight 115 (heaviest weight I've done for thrusters at high intervals)

No rope at the gym so subbed L-pullups

Set 1: 15 reps (2 sets) thrusters, 15 pull ups
Set 2:  12 reps (4 sets), 15 pull ups
Set 3:  9 reps (3 sets), 15 pull ups

Time: 15:30

14:57 scaled thrusters to 115lb and subbed 4 seated legless rope ascents and descents to 8 ft ceiling dor 3 x15' ropes

57 / 169
80 lb on thrusters and 30 strict pull-ups per round
12:33

Subbed 4 x 10’ legless rope climbs from kneeling position 

19:45

3rft
Scaled to weight that can be done unbroken 65lbs
15 Thrusters
15 l-sit pull ups
12:03

M/31/Rx
15:39min

For thrusters I did descending weight:
50/45/40# dumbbells
15 strict pull-ups

11:56
Didn't want to rest too much and keep moving but thrusters kill me.

3 rounds of 
15x 100lbs thrusters
21x L pull-ups
14:50

(15 L pull-ups seemed too little to equal 45' of rope.)

no time this morning or tonight so super scaled down for quick workout before work

3 rounds:
5 135 lb. thrusters
2 legless climbs/descents

6 mins

13:14 rx’d 

12:28 
3 Rds 
15 thrusters (65#) 
15 lay to stand rope climbs 
9 L-sit rope pull-ups

i scalated the weight in the Thruester i do with 135 and i do 15 ft in rope climb in legless ascent and descent. 
Time : 14:26

Scaled to 100# and Tarzan pull-ups
10:39

The mental part was lacking today.

21:00 Rx

17:35 - 3x
45# DBs for thrusters
15 strict pullups

8:13
Scaled to 115 lbs and 4 rope ascents/descents to 11 ft. ceiling.

Scaled to 105#

8:11:76 

11:55 rx

12:30, scaled to 105Ibs and 15 rope pullups

I wonder if this is “Crossfit” enough for all the people who love to bitch in the comments?

For the elite, this might be a very fast workout, for the rest of us there might be a fair amount of resting. Here are some scaling thoughts:
Thruster: I consider the prescribed load to be moderately heavy but pretty challenging for the total volume of reps to be completed. I will have my athletes utilize loads that allow the first round to be completed with 1-2 short rest breaks. I will likely not reduce the reps today. 

Legless Rope Climbs- I consider this to be a very challenging number of rope climbs, when performed in the prescribed fashion. I know that a large portion of my clientele will need to scale this movement to maintain consistency. I will try to preserve the legless demand of the movement per the capacity of each athlete. For some of my athletes, I will be able to have them attempt to climb the rope as high as possible, in a legless fashion, before transitioning to utilizing the legs to complete the climb. An option that I can use, on a rare occasion, is to have an athlete climb utilizing the legs and then perform a legless descent. This option might be a little risky, so I will need to assess athletes for safety during the warm-up. 
The rope climb modification performed from lying-to-standing will be an 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 while a performing this variation with bent legs utilizing lower body assistance can decrease the difficulty.

For warm-ups visit @dotcomwarmups on instagram. 

Warm-up for 190619:
GENERAL WARM-UP
2 rounds:
50-foot crab walk
50-foot bear crawl
10 thoracic rotations while in the bottom of a squat
10 walking lunges with twist
5 ring rows with a 3-sec pause at top of row

SPECIFIC WARM-UP

Legless rope climb
- 5 reps of a lying pull-to-stand
- 2 sets of 2 kip swings on rope
- 2 sets of 2 kip swings + 1 pull up on rope
- 2 sets of 2 kip swings + 1 pull to grab
- 2 sets of 2 kip swings + 1 pull to grab (right arm) + 2 kip swings + 1 pull to grab (left arm)
- 1 legless rope-climb to 15 feet or rope-climb attempt

Thruster
5 reps of each step using an empty barbell:
- Front squats
- Push press (with front squat-width stance)
- Thrusters

Build up:
3 sets of 5 reps, increasing in load each set
After the last set, perform 1 rep of intended rope-climb scale

INTENDED STIMULUS
.
Oh man! There's a lot of 15's in here. This is a heavier, more technical, and nastier cousin of Fran. The thrusters are meant to be heavy enough to mess you up but not heavy enough to slow you that much down. The legless rope climbs are a true challenge but the sets are short. Shoulders might be a little fatigued but these movements do not really interfere with each other --especially if you keep the grip relaxed on the barbell. This is meant to be threshold training at its best. Today commit to one thing: keep your breaks very, very short. Your body will not want to, but you do. Scale the weight on the barbell to something you are positive you could do unbroken for 15 reps when fresh. You should not be taking more than two breaks per set here, with one single break being way better. On the rope climbs try to preserve two aspects, the controlled descent and the volume (i.e. total distance climbed up and down). If you did 190603, use your notes to guide your scaling. The fastest athletes will finish this under 9 minutes. Most athletes should be around the 12-15 range.


OPTION 1
For athletes who have a legless rope climb but not a lot of capacity. 


3 rounds for time of:
15 thrusters
1 15-ft. rope climb, legless ascent and leg-assisted descent.
2 15-ft. rope climbs, leg-assisted ascent and leg-assisted slow and controlled descent.


♀ 95 lb. ♂‚ 135 lb.


OPTION 2
For athletes proficient with rope climbs.


3 rounds for time of:
15 thrusters
3 15-ft. rope climbs, leg-assisted ascent and leg-assisted slow and controlled descent.
 
♀ 80 lb. ♂‚ 115 lb.  


OPTION 3
For athletes not yet proficient with rope climbs.
 
3 rounds for time of:
15 thrusters
12 up-and-downs on rope with body fully extended (hips always open, knees always extended) 
 
♀ 65 lb. ♂‚ 95 lb.  


MANTRA
Track your rest!

Champions Club Scaling Notes

RANT: 
It’s funny how this weight is 105 and not 95. What’s not funny, however, is the difference 5’s on each side makes when you’re used to 95-lb thrusters. This one is designed to be a sprint, so that means you should probably modify by adding some volume for people who aren’t ready for that intensity.

I SHOULD TRY THIS RX’D IF: I can do all the thrusters unbroken and not die descending a rope without my legs. And if I have the technique and fitness level to go for intensity.

ORGANIC SCALES:
Strength — add weight on thrusters, decrease reps
Stamina — 1 round and smush everything together
Endurance — decrease weight on thrusters and go 9 rounds of 15 thrusters and 1 rope climb variation
Flexibility — low, low, low on thrusters, and hang out on top for a bit

NEUROLOGICAL SCALES:
Coordination — use legs on rope climb and let go of the rope on every re-grip with the hands
Accuracy — either set up so rounds are done at an even split, or play with rest between rope climbs so there are no failed attempts
Agility — quick on the squat transition between down and up on thrusters
Balance — you already know, shoes off and keep the feet perfectly still. Go slow motion if you are really in the mood.

GROUP VERSION:  I’ll have to marinate on this one some more, but probably something like the Endurance version above. The nature of the rope climb is hard to scale for intensity if you can’t do it fluidly. If ropes are an issue, stations are fine: front squats, push press, rope climb (or pull-up if need be). Try 12 rounds of :20 at each station.

WARMUP:
Squat — obviously
Kipping handstand push-up — an upside down thruster
Hollow hold — overhead prep
Jump rope — always
[insert something you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  6 if you are a pretty strong/fit person with legless rope climbs. 7 if you are Jay Junkin and can jump ¾ of the way up the rope on each attempt.  

I’m 58 yo M. Thinking the M or FM weight is kinda heavy given what I know about myself. Scaling suggestions? 95 is doable, but I’m guessing pain in quads coming after. 65 sounds kinda lame. So does 75. Getting old blows. maybe lower reps

Globo scale: if you do not have a rope, do 15 strict towel pullups per each round.  If a towel is not available do 15 L-sit pullups per round.  Another option if in a garage gym is to do shorter rope climbs if you have it, just do 45 feet total per round.

Dumbbell sub: 65/45lb dumbbells for the thrusters.  Scale as needed from here.