Subbed MU for 18 Alt SA DB Snatches. @35lbs and added 4th row for 2000m total

14:45

F/35/135/5’8

남(m)/47(Korean age 47 Western age 46)/171cm/92kg/220122/
3 rounds for time of:
Row 500 meters
12 muscle-ups=>머슬업 연습
Post time to comments/
40분만 실시함/
1라운드+머슬업 연습 7회/
토요일 저녁와드

CFWUx3 sub 1mu for pus/dips
21:29

14:46 3R of 40 sdlhp@20kg and 9 MU as strict as possible. SDL took just under 2 mins each round. Aimed at Acevedo's 15 minute mark.

16:01

15:20

16:37
No rower so used 50 SDHP. No rings so used bar muscle ups. 

20:35 with 9 kipping ring muscleups per round 
-rows 1:51.4/ 146.4/ 147.6
-muscleups hurt at this body weight! 
-singles on muscleups

40/196/69”

12:30 rx’d

18:36 Rx

M/35/5'10/190

Rx'd 19:13

My muscle-ups were not feeling it today. Chest was tired from yesterday's work, and my triceps and forearms are still recovering from last week's "trauma."

400 meter run
12 baby muscle ups
13’

sub'd 500m run: 13:38

Finally got to this one...Sc MU to supination PU/ring dip 1:1

15:02

19:18. Jumping

..

Rx’d 19:44

17:11
500m bike
12 x L-pull and dips on rings

Modified to
3x 
500m row
15 strict pullups
15 strict dips
17:10

18:20 Rx 

5 Rounds
500m Air Bike 
12 Ring M.U.

13’57”

3 rounds

Row 500m
12 Dips
12 Pull Ups

15:17

rx: 10:52

Completed 2020-01-27
Subbed 12 pullups and 12 dips
17:18

5mu per round 
15:27

31:10

22.30 Rx (9 no rep extra) 

RX
12:15
Kept the row under 1:50 each round. RMU was 6-6, 6-4-2, 3-3-2-2-1-1.
Was aiming for sub 12:00... lost today, but that doesn't mean I gotta like it.
Male, 32yo, Chikara CrossFit, Tokyo, Japan

17:30 - Rx

Dip was hard on Muscle-up. Sets of 4 for first round then 3s and 2s after that. Row was under a 2:00 pace whole time. 

13:26 RX

20:32 bar MU (started on rings)

19:36 Rx 

12:20

Derek Eason 
CrossFit Train 97333
Corvallis, Oregon 


Rx   10:19

14;50 Rx
Ring MUs (kipping)
m/51/5'11"/200#

3 rounds
500 m row
12 strict pull ups
12 hanging knee raises
12 jumping muscle ups
12 strict dips
12 negative dips
44:35

Scaled to
3 rnds
500m row
12 strict pull ups
12 strict ring dips
12:22
m/49/175

Warm-Up: 
go WOD mobility 
strict bar MU: 
progressions & working sets! 

Aiming for sub. 10 min. (11:19) 
dead 💀 legs 🦵🏽! 
400m RUN 
1:40 for all the runs except the last one. 
5-10 seconds longer! BMU broken into 3 sets of 4! 

Scaled to 500m rows
12 burpees
12 pull-ups 
12:57

Scaled:
3 rounds
500 m row
12 baby muscle-ups
11:05

subbed 400m run for row & 25# pull-ups and dips for MUs

16:38

9:18
3 rds
500m Row
12 BMU Floor Drill

12:06

3Rds
Bike 
12 pull-ups 
12 dips
12 inverted rows

Bar muscle ups
13:17

12:02
bar muscle ups

Subbed 24/24 pull-up/ring dip for MU at work. Back from 3 week break with pneumonia. 
19:44

M/19/158#/5'8"
10:24
Subbed 12 ring dips for mu's

Chris’s new to CrossFit scale
subbed 400m run for rower 
subbed 15 burpees for muscle ups
7:58
then approximately 5 minute rest
2 mile run 16:03 

Subbed like this:

3 rounds for time:

20 cal elliptical machine
2 rds of
	-9 chest-to-bar pull-ups
	-9 ring dips

15:11

3 rounds: 500m row, 12 pull-ups, 12 strict matador bar dips
15:56

Option 3b,9:27.  

13:56
Ring muscle ups with red band assist 

19:49 Rx

Globo Scale- sub 24 pullups and 24 ring/TRX dips /weighted bar dips per round of muscleups if without rings or unable to do muscleups.  Sub 400m run or 27 calorie assault bike per row if without a rower. 

3 rounds:

500m row
12 pullups
12 bar dips

9:39

34/m/195lbs

3 rounds
500m row
7 l-sit ring pull-ups from floor
7 ring dips

16:42

Scaled 4 round
1 Min SDHP 20 KG
12 strict pull ups
12 strict dip bar
Total 15 min

RX:13'30''.
https://youtu.be/8lalrpDlXs0

Champions Club Scaling Notes

RANT
Won on a buzzer beater tonight! Coincidentally , Southfield beat us on a halfcourt buzzer beater last year (I think I mentioned that here), and this year we got them at the horn.

PURPOSE
I think I just mentioned this yesterday, but this adds a fatigue factor to a skilled movement to make it harder.

NEW TO CROSSFIT SCALE
Sub 15 burpees for the muscle-ups, then practice muscle-up progressions and dips/pull-ups in the warmup

TRAINING SCALE
See the New to CrossFit Scale above

PRACTICE SCALE
Team workout, one partner rows/run, the other practices a muscle-up progression (not dips/pull-ups). Go for about 20 minutes or so.

GROUP SCALE
Either the training scale or practice scale, not sure. Rope climbs are something I sub for MUs pretty often because the setup is easier. The key will be finding out who can still get a cardio response from the workout while doing muscle-ups, and how many each round they will do. I did 8, myself.

INJURY SCALE
Pick row/run/bike and couple it with one of the SLIPS that you can do. DO an AMRAP in 20.

WARMUP
Candlestick - rowing falling
Dip - muscle-up prep/development
Pull-up - same
Squat - just because
Jump rope - always

GENERAL FEAR LEVEL: 6

INTENDED STIMULUS
.
This one is really fun! Yes, even if you don't have muscle-ups yet. Three rounds is always a good context for pushing hard. Start easy, push through the middle, and finish out hard! The distance in the row is long enough to make you work but not so long to slow you or wear you down. The number of muscle-ups is not massive, even if you are doing singles. This is an intense piece that should be closer to the 15-minute mark or below than to the 20-minute mark or above. If the skill of the muscle-ups is going to slow you too much down, that means you need to scale the skill more. This workout is not the context to practice a skill outside of what you can consistently do. Do that before you start today and then come to attack this beast. Choose a modification in which you can progress your technique and keep the intensity up. That requires getting the ego out of the way. You can do it! If you feel like the muscle-up is so far away that these drills are pointless, change your mind. There is a value in working the transition of the muscle-ups in itself, try it! Get to that rower, play with your skills, and have fun.

Note on muscle-ups: Today you get to choose if you are doing rings or bar. Don't overthink it. If you need a nudge: which one you haven't practice in a while?


▶ OPTION 1
3 rounds for time of:  
Row 500 meters
9 muscle-ups (bar or rings)*

Band as needed

▶ OPTION 2
3 rounds for time of:  
Row 500 meters
9 Ring Kip to Hips Swings
9 Baby Muscle-ups (rings)

or

3 rounds for time of:  
Row 500 meters
9 3 Position MU Swing
9 Baby Muscle-ups (Bar)


▶ OPTION 3
3 rounds for time of:  
Row 400 meters
9 False Grip Ring Rows
6 Ring Dips (band assisted)
9 Seconds Tuck Hold on rings in support position (band assists in keeping the rings close)

or

3 rounds for time of:
Row 400 meters
9 False Grip Reverse Rows (barbell on rack)*
9 Jumping Dips (barbell on rack)*

*secure barbell tightly with bands

Warm up for 200125
GENERAL WARM-UP

AMRAP 7
25 pulls on the rower
25-foot crab walk
25-foot bear crawl
25-foot inchworms + push-up

SPECIFIC WARM-UP

Rowing
2 sets of:
5 legs-only rowing + 5 legs and shoulders rowing

2 sets of:
10 full strokes at a slow-to-medium pace

3 sets of 100-m row (at 80-90% of intended workout pace)

Muscle-up
10 ring rows
2 sets of each step of the progression:
3 hips to rings with feet on floor
3 hips to rings with feet on box
5 transitions with feet on floor
5 transitions with feet on box

2 minutes of muscle-up practice

Practice round:
100-m row
2 muscle-ups