남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211027/
50-40-30-20-10 reps for time of:
Hip extensions
Double-unders
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28분23초/
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CFWUx1
10s 10dus
10:53

17:00. Hip extension/DU. 50/40, spent time rejigging ankle weights, 30/40, 20/30, 15/20, 10/10. Got the hang of it by the end and now have a go to extension sub - box covered in soft material and a 20kg Romanian bag with straps at each end connected with carabiner hooked around my ankles. Causes me to kneel up to rest hamstrings but works well.

15:26
Rx’d 

12:23

12:40 (seconds of du attempts)

9:45 rxd. Had to share the ghd and it slowed me a minute or 2. Messed up at least 10x on double unders even though I did 3 sets of 30+ unbroken in the warmup. 

Jay: 12:19 (minus the set of 50 hip extensions)

As rx’d, 7:08.

Lower back and butt were burning during hip extensions.  Two misses in the round of 40 and 30 double-unders – otherwise, those were unbroken.  Did after heavy bench.

46m/5'10"/180

7:12

8:48 Rx 

I want that specific egg pan, anyone know where 
I can buy this? CrossFit, can you contact people who make those videos and ask please? Thank you

9:31

Ext: 35-30-25-20-15
DUs: 50-40-30-20-10

13:09

Wasn’t expecting my hamstring to feel so destroyed. Maybe b/c I did 20.1 yesterday? DUs were smooth though.

Did 10:15.  I subbed tuck jumps for double unders since I can't do many unbroken DU yet.
General question as I'm new to this-Are you farther ahead to sub on this or do like 50 "Double Under Attempts" then 40 and so on.

9:53 Rx

M/34/5'10"/190

Rx'd 7:11

9:03 rx

[Brazil] O hip extension foi bem difícil, séries de 15 reps e o Double Unders unbroken.   Treino muito bom! Doeu! Preparando as costas para grandes cargas! 

9:04

Rx’d unbroken 
6:51

RXed 24:48

First WOD191028 result there.
Subbed
50-40-30-20-10
Russian swings 1.5pood
Tuck jumps
7:13
43/1.78m/75kg

11:47 rx

8:47 Rx

14 rx’d

11:03 (100,80,60,40,20 single unders)

25 min rx’d

3 x 10 pause squats, handstand holds
5 x 15 extensions, 10 GHD situps
Pause Snatch 3x95, 5x95, 3x3x115

8:33 rx

5:57 Rx
Not sure what the range of motion needed to be on the go extensions: might have been able to go faster

35# barbell good morning 
DU
10:58
Tripped a bunch on first and second round of dubs which is uncharacteristic 🤔.  Not enough coffee/not used to 7:30 am workout maybe or just lack of focus and sore quads from 150 thrusters

9:49 Rx

11:20 Rx, 50 y/o, 6’1”, 205. Nice new blood in the low back after 20.3!

17:40

34/M/195/5’9 

Rx 10:26

This is the posterior chain thrashing version of the classic benchmark “Annie”. This workout will be a short, fast-paced burner, but I expect that this variation will take a little longer. Here are some scaling thoughts:

Hip Extensions: 150 reps is a lot and will be made to be more demanding as the time spent on the double-unders will be short. I will have a lot of my experienced athletes attempt this workout as prescribed. For my intermediate level athletes, I will reduce the reps to something along the lines of: 40-30-20-10-10. For newer or de-conditioned athletes, I will cut the reps down to something along the lines of: 25-20-15-10-5…..or even less reps that this. 

Double-unders- I consider volume of the this movement to be moderate and achievable when arranged in this fashion. High-level athletes should not take longer than approximately 30-seconds to complete any of the rounds. For athletes that have experience with this movement, but lack consistency, my first option will be to have them complete 45-seconds of double-under attempts each round. For athletes that are new or de-conditioned, I will have them complete 50 single-unders each round today.

Equipment Restrictions: If limited on GHDs, I highly recommend modifying the movement to some sort of light hinging dominant exercise that attacks the posterior chain. Russian swings or a dumbbell/barbell partial Romanian deadlift with a light load could be nice options.....the movement functions will very closely replicate that of the hip extension. 

Rx
8:55

8:58 Rx -Bellingham, WA

11:57
50-40-30-20-10
Hip extension
Single under

11:02

50-40-30-20-10
Good mornings (45#)
Single Unders (100-80-60-40-20)

Practiced DUs before & after, got a few but still nothing consistent. Might help if I didn’t use my kids’ jump rope. I do have a weighted handle one I try with also but it’s way too long. 

50, 40, 30, 20, 10

Jump squats
2 for 1 single jumps (double RXd reps)

6:21

7:08-double Unders and supermans

10:10 with barbell good mornings instead of hip extensions.

11:13 sub supermans for hip extensions... no GHD

34:33

9:42 rx 

16:57! DUs & Unbroken Russian KB Swings (16kg) Unbroken on the lower sets of DUs! I guess I just had to warm-up! 😂 
Exhausted from 2nd attempt @ 20.3!
91 reps! Better than last year... (62 reps!) Not the 165 reps I would’ve liked! 😂

M/45/6'2"/180#

Rx'd 
7:16

Rx’ed 
6:39

9:41 RX 

9:54

Tripped too much on DUs. All should easily have been unbroken. Oh well.

11:06

Lots of stretching out the lower back during sets required to relieve pain

9:50 - Rx

9:57 rx

baking temperature?  how long

No GHD in my garage so I subbed supermans - I'd love to have done good mornings but my bulging disk says otherwise. Still a great quick workout! 8:40 on this WOD with 5X5 bench before. Stay healthy my friends!

4:00  rx

4:00

10:49 rx’d... those hip extensions wrecked me. Double unders were consistent. 

9:02. Subbed 35 lb. barbell good mornings, and 2x single unders.
Started with strength work modified from CF Mayhem:
5x3 squat cleans 105 lb. EMOM
6x5 deadlifts 155 lb. EMOM
6x5 strict presses 60 lb. EMOM

Simple and beautiful! 9:54 Rx 

Option 1 with row for 1/2 calories, 14:24

rx
11:56
m/49/175
du's were
45/5
40
30
10/shoe came untied and slipped off-had to re-tie it/10
10

7:15 Rx

Trying to pick the jump rope off the ground proved to be quite a challenge.

10:18 rx

18:00

9:55 rx’d 

INTENDED STIMULUS
.
Learning day. If you didn't do yesterday's workout, start there. Because the rep scheme is the same, there is a lot of transfer from yesterday to today. Start by applying whatever you learned yesterday regarding your scaling and strategy. However, keep in mind today's workout is faster and shorter. The hip extensions will get acidic and burny, but you will get through them fast. On the double-unders, you should pick a number of reps you are very confident is within your capacity to get unbroken each round. Today there should be no wasted time on transitions. You should be able to jump from the GHD to the rope seamlessly. Any breaks that happen during your movements should be controlled and minimal. It is alright to break the extensions often to prevent too much acidity from building-up but keep moving. Make sure you are choosing your numbers right so that we can get this place. If you don't have access to a GHD, try using a bench and anchoring your feet to a rack. Good mornings are also a good option. If scaling to single-unders don't add too many reps to cover the gap between the perceived difficulty you are missing from double-unders. We want the jumping to be done fast and unbroken. Doing double the amount will be more than enough. If everything goes well today, then you should be able to speed up at the end! PUSH!

OPTION 1
45-35-25-15-5 reps for time of:

Hip Extensions
Double-unders

OPTION 2
45-35-25-15-5 reps for time of:

Hip Extensions
Single-unders (times two)

OPTION 3
45-35-25-15-5 reps for time of:

Barbell good mornings @45lbs
Single-unders 

Champions Club Scaling Notes:

RANT
This was a weird one that I thought was going to take longer than it did. There's a few different ways to go about this workout. If you are in the mood for a short burner then have at it. If you are feeling like something longer then pause for a bit at the top of each hip extension. Either way, this one serves as a challenge to your jumping mechanics; how tired can you make your legs/butt without letting your foot/knee/spine position compromise.

I SHOULD TRY THIS AS RX'D IF: I want a short burner or I want to practice double unders. And I have a GHD.

GROUP VERSION: Not exactly sure yet. Probably team workout-style. One partner does x number of double unders/singles while the other holds a hip extension. Or other way around. 15 minutes should do the trick. If you don't have the GHDs then squat jumps work fine. Save on space too.

FIRST TIME WITH CROSSFIT VERSION: Squats instead of hip extensions.

INJURY VERSION:
Themes: gets easier as workout goes on, stamina, squatting, jumping, rigid midline. Pick two movements that fit the themes and do a descending ladder.

WARMUP
This is one to work on stuff you suck at. The technique is simple and it's just squatting and jumping prep. I should add that it would be good to be sweating before starting the workout unlike some impatient affiliate owners named Chris.

GENERAL FEAR LEVEL: 4

Warm up for 191029:
GENERAL WARM-UP

AMRAP 10
1:00 of single-unders
10 ring rows
20 mountain climbers
30-ft bear crawl
20 alt. Lunges
10 inchworms + a push-up

SPECIFIC WARM-UP

Double-under
5 sets of 3 single-unders + 1 single-under with a double-under jump
5 sets of 3 single-unders + 1 double-under
4 sets of 20-seconds of double-unders (or attempts)

Hip extension
2 sets of 10-sec. hollow rock and 10-sec arch rock
1 set of 10 good mornings with an empty barbell
3 sets of 3 reps of each:
1/4 hip-back extension + 1/2 hip-back extension + full range of motion hip-back extension

Practice
2 rounds of:
5 double-unders
5 hip extensions

Globo scale: if you have a Roman chair or GHD, you can do this as Rxed.  If not, you can use a back extension device.  Failing that, do supermans.  Subs for double unders are either 2/1 single unders, 1/1 lateral jumps over dumbbells, or 1/1 tuck jumps.