CFWUx2 10*45s/p/j 1,2,3*95s/p/j
21:31

40# dumbbells, did wide-grip L pull-ups for chest to bar, and did scales

19:58

12:24 @40kg and on rings

115 #
18:28

30#db

8:54

F/49/5'6"/145

10 kipping chest-to-bar, or close
10 shoulder press, 60#
15 kipping pull-ups
20 push press, 60#
20 kipping pull-ups
30 push jerks, 60#
(left off last 25 pull-ups to avoid skin tears but got one anyway)

12:51

12:44 rx 

10/10 unbroken
After that 3 sets then 5 sets. 

40/69.5”/187

10:29

all PU done on rings

Rx 
17:15
Kept failing after every 3rd strict pull up

13:58
RX

M/60/6’2”/230

22:07

15:45

12:03 scaled weight to 85lbs 

As rx’d, 11:24.

Broke L C2B pull-ups into 2’s and 3’s.  L pull-ups in sets of 5, strict pull-ups 9-6-3-2.  Unbroken press, went 10-10 on push press, and 20-10 on push jerk.  Had hoped to go unbroken on kipping pull-ups, but lower body was smoked and grip was going, so went 15-10.

Did not do the scales.  Did an EMOM of split jerks before the WOD - started at 135, added 10 each minute, finished at 235.  Missed twice at 245.

46m/5'10"/180

M/33/6'/205 (start crossfit in march 2019, long time gym trainning)

My kind of workout ! Was really fun !

I really got the difference between presses, push presses and push jerk

Still have problem whit the kipping move, hope to catch it soon...

I did the WOD in 15min and practice scales for 20 min after.

was a great trainning !

Rx 13:36 ouch that core shoulder burn is real

13:03 Rx 

32 / M / 5'9" / 137lbs

Subbed tuck-sits for Ls; used 25lb dumbbells
34:44

Sadly, that time doesn't include the scales, haha. Should have done fewer pull-up reps to keep the pace up.

16:26 used a 45 lb barbell and 10/20/30 reps each arm 

M/31/5'9/180

10:48 Rx
- the 20 strict PU was the toughest round

Completed 2019-06-27
Subbed kipping pull-ups for all pull-ups and used 35 lb DBs
23:05

13:33 Rx

My pull-ups suck, haha.

Scaled to 42kg/95lbs.
12:52
42/1.78m/76kg

M/57/6'2"/179
did the suggested option 1 scaled version since I don't have L-sit CTB PU.

10 L pull-ups
10 shoulder presses
15 strict pull-ups
20 push presses
20 kipping pull-ups
30 push jerks
25 jumping pull-ups
 
 ♂‚ 95 lb.
12:15

This Workout humbled me a lot. 
Rx
21:55

14:43 rx

43/6'3"/200
sq 295x3,315x3,315x3
wod: 11:41 rx
scales for 5 mins

58 / 169
shoulder replaced so SP done at 80 and PP & PJ done at 95
11:51

16:40 rx

13:31 RX

M/6/190/51

26:40
Scaled to bent knee L pull-ups 
And red then blue banded on last 8
Did 25 deep ring rows in place of kipping 
Had to break every set of presses and pulls up
105 lbs on all presses

23:17

75 lbs for for the presses. Assisted pull-ups for sets 2,3, and 4.

Did 190624 scaled to
10 bent over rows, 45#
10 shoulder presses, 45#
15 ring rows 
20 push presses, 45#
20 bent over rows, 45#
30 push jerks, 45#
25 ring rows 
11:25

19:30, SLPU for first 10 and 15 pull ups. 85#

19:04 RX
Very slow and controlled!!! Tried to take 10-15 sec. breaks between sets to stay moving, but not hit failure on the strict stuff. Kept form as pretty as possible! APAP! 😂

9:23
Knee tuck on the L’s 
70 lb.

M/42/5'4"/148lbs
As Rx'd
9:58

5’8” / 164 lb / 20 / M

Rx’d 6:25

That’s a good forearm smoker right there

75lbs
21:08

MARTES 
Warm Up - 3 Rounds
Thoracic Rotation x10
Yoga Push Up x5
Squat Plus Thoracic Rotation x10

Workout
21-15-9
T2B
Thrusters
Por cada ronda 60Du

Fortalecimiento
Bench Press 2x5 60% 2x470% 2x3 80% 2x1 90%
Incline Bench press 2x5 60% 2x4 70%
Half kneeling landmines press with cross body 3x10
Filly Z Press 3x10/10 
Seated Behind The Neck Press 3x12
Feet on box pike kb puhs 3x10

Weighlifting
Front squats 2x4 85% 2x3 95% 2x2 100%
Jerks 2x5 65% 2x4 70% 2x3 75% 2x2 85% 2x1 90%
Clean Pulls 2x4 85% 2x3 95% 2x2 100%
Hang power snatchs 1x4 70% 2x3 75% 2x2 80%
Hang squats clean 1x4 70% 2x3 75% 2x2 80%

DUMBBELL - 3 Rounds
1 Arm Shoulder Press x 6 x brazo 

10 Rounds
5 Deadlift (95/135lb )
5 Cleans  
5 Push Press 
10 Toes to Bar 
30 Double Unders 

Gymnastics 
OTM: 18‘
Min 1:: 30” HS Walk 
Min 2: 8 Negative HSPU
Min 3: 15m OH Lunge DB 

16-12-8-4 Strict HSPU 
8-6-4-2 Clean (50/70kg)

5x5 Back Squat 50%

5 rounds
12 One arm KB swing
12 One arm Row
60” Wall facing handstand hold

For time:
10  pull-ups
10 shoulder presses
15 Strict  pull-ups
20 push presses
20 kipping C2B
30 push jerks
25 kipping pull-ups

 ♂‚ 95 lb.

11:12

Scale work 

Rx’d 12:15

Time: 17:24

Followed Juan's Scaling Option 1.  

For time:
10 L/tuck pull-ups
10 shoulder presses
15 strict pull-ups
20 push presses
20 kipping pull-ups
30 push jerks
25 jumping pull-ups
 
95 lb.

19:10. 95 lbs. Did band-assisted chest-to-bar L- pull-ups. 

21:47 Rx

scaled the presses to 40 kg
on the L-sit C2B did just C2B
22:10

9:27 
5 Strict pull-ups
10 shoulder presses, 70#
10 kipping pull-ups
20 push presses, 70#
15 ring rows
30 push jerks, 70#
20 jumping pull-ups

Women’s rx. 15:25

......

7:17 as Rx’d

9:55 RX though the L c2b and pullups were a bit sloppy...

For completion:
5 L pull-ups
10 shoulder presses
10 Kipping pull-ups + 30s L-sit
20 push presses
15 Purple band strict pull-ups
30 push jerks
25 Jumping pull-ups

45# bar

Juan's scale option 1 except 75#
9:19

14.13 min @50kg
Pull ups with band

10:51 Rx’d

23:12, 65â„–, blue band PU, with purple band last set

13:03, subbed strict C2B for L-C2B, otherwise as written.

12:49 Rx. Did old school kipping pull-ups, not butterfly. Felt like that was more in line with the day.

Scales completed. I’ll tell you what, do 20 minutes of scales with a super active shoulder and then grab a PVC and do an OHS. Felt so right.

14:12
10 strict L pull-ups
10 shoulder presses
15 strict L pull-ups
20 push presses
20 strict pull-ups w/12lb assist
30 push jerks
25 strict pull-ups w/24lb assist

40 lb dumbells

14:36 Rx,
All but had to sub 10 L pull-ups for C2B L pull-ups (not enough clearance for C2B). 

85lbs
12:05

rx using rings 
15:54
m/49/175

16:48 rd 

All sets broken

i do with barbell 105 lb 
strict press 
10 l ches to bar strict 
15 l pull ups 
20 push press
20 strict pull ups
30 push jerk 
25 kipping pull ups 
Tc: 12 min

At 80#
10 strict pull-ups, 30 sec L-sit on parallettes
10 shoulder press
15 kipping pull-ups, 30 sec L-sit
20 push press
20 jumping pull-ups
30 push jerks
25 ring rows
13:55

Here are some scaling thoughts and a couple possible scaled variations for this workout:
Pull-up Variations: Because the volume is reasonable and the rep scheme is manageable, I will challenge some of my experienced athletes to attempt this workout as prescribed, even if the intensity is relatively low. For athletes that can perform the movements but the volume is too high, I will reduce the reps being performed as prescribed and modify the movement for the remainder of the reps. For athletes that cannot perform the movements, I will attempt to utilize band assistance, to help them achieve the range of motion, at the prescribed number of reps. There may be instances that I need to modify the movement further and/or reduce reps. I will make these adjustments on an individual basis.

Overhead Pressing Series: This workout provides a nice opportunity to work on technique of complex movements in a fatigued state. I consider the load to be light and I expect many athletes will be able to complete these reps unbroken. The shoulder press will likely be the determining factor as to what loads are used for the remaining movements. I will utilize loads the allow the 10 shoulder presses to be completed in no more than 2 sets. 

The following workouts are examples of potential scaled options. Keep in mind, these workouts are just examples. Many people will need to make some alterations to these scaled variations to help achieve the stimulus of the workout that is best for them: 
Intermediate
5 L chest-to-bar pull-ups + 5 Band-assisted L chest-to-bar pull-ups
10 Shoulder presses
5 L pull-ups + 10 band-assisted L pull-ups
20 Push presses
10 Strict pull-ups + 10 band-assisted strict pull-ups
30 Push jerks
25 Kipping pull-ups 
*Use prescribed load or reduce load to complete each movement in 2 sets or less.

Novice
10 Chest to ring rows + 0:15 L hang (Use a tuck if needed)
10 Shoulder presses
10 Band-assisted strict pull-ups + 0:15 L hang (Use a tuck if needed)
15 Push presses
10 Band-assisted strict pull-ups 
20 Push jerks
15 Band-assisted kipping pull-ups
*Use a load that allows the reps of each movement to be completed in no more than 2 sets. 

14:08 Rx’d

13:35 rx’d 

13:41 rx

19:57. Rx strict presses, push presses, push jerks, and kipping pull-ups. Band assisted C2B L pull-ups, regular L pull-ups and strict pull-ups. 

M/39/5'10"/209

Rxd 18:39

Champions Club Scaling Notes

RANT: 
So I would like to use this platform to say that I did that tabata thruster workout earlier today (the one I gave a 6 to) and I actually did not finish it. I used 45-lbs. So yeah… my bad you guys!

I SHOULD TRY THIS RX’D IF: I have all the movements and I can keep track of the rep scheme

ORGANIC SCALES:
Strength — as is
Stamina — as is, unless you’re a freak and can do all the pulling movements before doing all of the pushing movements
Endurance — not sure yet, probably pick two of the movements and practice them in some kind of a team workout format (one partner runs while the other does the movement)
Flexibility — keep integrity of the L of the pull-up and the overhead position on presses at all costs; scale range of motion or load to achieve this

NEUROLOGICAL SCALES:
Coordination — connect your brain to your belly and don’t let it budge
Accuracy — this is probably where range of motion standards would come into play. Throw away the timer if needed
Agility — lighten up weight and see if you can speed through transition positions on presses. Add reps if needed.
Balance — push jerks give us a good opportunity to practice this, but kipping pull-ups even more. Balance means keeping your general center of mass in line with your support. Your hands are your support and your hips should always be right under them regardless of where you are on the movement.

GROUP VERSION:  leaning towards something on the Endurance scale. Either way, I’ll make sure to keep the rep scheme consistent instead of ascending.

WARMUP:
Literally anything from the legs-down.
Maybe toss the football a little bit.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):   again, haven’t done this one yet, but since muscular fatigue will be a big factor here, I’d go with a 5.

INTENDED STIMULUS
.
This is one of those pieces that remind you that gymnastics and weightlifting are perfectly valid disciplines to develop cardiovascular capacity. It just requires a good programmer and a willing athlete. We have both today. The ascending rep scheme combined with the decrease in strictness in the movements will guarantee that you ride that stamina threshold all the way from beginning to end. Make no mistake--this is still meant to be a highly intense piece. Consider the prescribed weight for a minute. For RX standards that is not heavy, not even after all the volume of pressing. That's because the idea is to really keep you going, flirting with muscle fatigue, but not with loss of capacity. When scaling today keep that in mind, especially on the pull-ups, where we want the same approach. You might not need to scale a lot but make sure that when you get to the set of 20 you have enough juice to kick it up a notch. In any case, try to preserve the progressive nature of the skill/rep scheme.
Technique learning is always better before the workout when your athlete can concentrate. However, today provides an excellent opportunity for new athletes to understand the difference between press, push press, and push jerk. In your brief, make sure you are drawing parallels between the different versions of pull-ups and the pressing movements. Also set your athletes up to pay attention to the relationship between the press, the push press, and the push jerk--they build on each other. Make sure they have a vertical drive, a stacked final overhead position, and a balanced jerk receiving position. If they have all three today, they will learn A LOT! 


OPTION 1
For time:
10 L/tuck pull-ups
10 shoulder presses
15 strict pull-ups
20 push presses
20 kipping pull-ups
30 push jerks
25 jumping pull-ups
 
♀  65 lb. ♂‚ 95 lb.
 
Practice scales for 20 minutes.


OPTION 2
For time:
10 strict pull-ups
10 shoulder presses
15 kipping pull-ups
20 push presses
20 jumping pull-ups
30 push jerks
25 ring rows
 
♀  55 lb. ♂‚ 75 lb.
 
Practice scales for 20 minutes.


OPTION 3
For time:
10 box assisted pull-ups
10 shoulder presses
15 straight arms ring rows
20 push presses
20 kip swings
30 push jerks
25 jumping pull-ups
 
♀  55 lb. ♂‚ 75 lb.
 
Practice scales for 20 minutes.

Warm-up for 190624:
GENERAL WARM-UP

1 round:
2 minutes of biking or rowing:
15 banded pull-aparts
15 reverse grip PVC pass-throughs
15 jumping air squats

SPECIFIC WARM-UP

Pull-up variations
10 ring rows
10 kipping swings
3 sets of: 1 pull-up with right leg extended + 1 pull-up with left leg extended
3 sets of: 1 L pull-up + 1 L chest-to-bar pull-ups + 2 strict pull-ups +2 kipping pull-ups

Press variations
10 Shoulder Presses with a PVC
then,
5 reps of the following with a PVC:
- Dip and hold
- Dip and drive (slow)
- Dip and drive (fast)
- Push press
- Jerk "lands" with PVC overhead
- Push Jerks

Build up:
3 sets of: 1 shoulder press + 2 push presses + 3 push jerks
> Increase weight each set.

Globo Scale:  As Rxed.  If there is no barbell, sub 45/30 lb dbs (If 50/35 lb dumbbells are all that are available cut the reps by a third- 7 shoulder press, 14 push press, 20 push jerks or just do it normally if you can move the weight efficiently). .   Bodyweight sub is Strict HSPU, HSPU, and piked hand release pushups (Again cutting the reps down due to the increased difficulty).   Pullups scale are 10 strict pull-ups and 30 second L sit, 15 pullups and 30 second l sit, 20 jumping pullups, 25 ring rows (Or 20 and 25 pullups with assist from gravatron or bands, with 25 having additional help).  Scale down from here.  If in a globo gym with only a lat pulldown, do progressively lighter lat pulldowns with the same rep schema, and do 30 seconds of L sits after each set where the L pullups should be.