CFWUx3 sub 1MU for PUs/dips
3r +23 reps (final r4 after buzzer)

6 rd com med ball de 14 e ring adaptado na argola

As rx’d, 3 rounds + 2 MU.

Muscle-ups as all singles; went as strict as possible.  No shoulder kip or swing, but I did let my hips rise to help get me over the transition point.  Missed 1 rep in round 2 and 3 in round 3.  Unbroken GHDs.  Deload week – trying to let the legs rest up.

47m/5'10"/185

5R+22r (22.05 to complete 6R) accidentally started in reverse order with MU which were singles and as strict as possible but featured mini kips after first round. Rings at head height so no room for swings or multiples. 9kg weighted sit ups.
Prev... 4R +10. Kipping MU, 9kg weighted situps.

scaled to ab mat situps due to proximity
also kipping muscle ups

5 rounds + 20 situps

6 rounds sit ups + sbmu 

1 muscleup short of 5 rounds! 124 reps rxd
PR

All single muscleups were hard and painful today but didn’t miss any. Ghd sit-ups unbroken but got very hard by round 4. 
Last time 112 reps but I was in my 30s ;)


193/40/69”

M/35/5'10"/190

Rx'd 3 rounds + 22 reps

Jumping. 4 rounds + 1 muscleup 

2+22 rx’d 

Sc to sit-up & heavy band 2 knot bar MU
5 rounds even

Scaled to 10 GHD on my box, 5 strict pull-ups & 5 strict ring dips.  Got through 7 GHD in round five.  Starting to feel a little of the old self kicking in.

subbed:
20 KTEs
5 weighted pull-ups & dips, 45#

2 rounds + 2 pull-ups + 3 dips

3 Rounds + 20 GHD, 1 MU - RX 

If you don't have washboard abs, at least have a washboard!

subbed 5 C2B PU, 5 HR pushups for MU: 6 rds:  + 20 GHD SU in 7th

hi there, the title on the home page 200226  - ´At home workouts´ reads as "Jug deadlifts, jug squats, and push-ups", and its displaying this video. check it out please and thanks for everything!

Curiously enough, the article has seemed to disappear 

5 rounds + 15 ghd sit ups 

scaled to 10 strict pull ups 

Standard MU’s

5 rds + 20 GHD SU + 1 MU

M / 172cm / 81kg / 35

Completed after deadlift and HSPU tabata 

Scaled both exercises - GHR to parallel and muscle ups to jump muscle ups

9 rounds + 6 GHR sit-ups

Strict pull ups
7 rounds

55YOM 5’6” 218.3

Scaled
AMRAP

20 Parallel GDH sit ups
5 assisted Chins strict -30
5 Assisted Dips Strict -30

3 Rounds + 7 Reps GDH

3r+20ghdsu rx

4r + 15 reps RX (115 reps total)
32/m/1.83m/88kg

Just wanted to make a quick introduction! I help run an adaptive fitness program through a partnership between CrossFit Omaha and Quality Living, Inc., a post-hospital rehab facility specializing in spinal cord injuries and traumatic brain injuries. Some of our athletes live on campus in rehab housing or in long-term care, some are QLI rehab alums, and some are community members who come just for our GRIT classes. We follow .com programming, though we run just two workouts a week (a Mon/Wed group and a Tues/Thurs group) at our current capacity. 

We've been at it for a couple years now, and I've benefited greatly from the daily comments of Juan, Bryan, Chris, and everyone else who throws in their scaling/modification/class management tips. I'm hoping that I can do my part by posting our adaptive versions (I usually plan out a standing and a seated version, plus a couple other movement options for our athletes with less common impairments). I won't be as early or as consistent as the heavy hitters for now, but I am excited to get feedback from and share ideas with anyone else currently working with adaptive populations. 

With all that said, this workout is on the docket for our Mon/Tues classes. 

AMRAP 12 min:
20 ab mat sit-ups // MB ab mat sit-ups
5 ring muscle-ups

We do not have any GHDs in the GRIT gym, but most of our athletes, standing or seated, are able to do ab mat sit-ups. For those with spinal cord injuries, the MB adds some momentum to bring them up until their core can kick in. For a scaling option (for those who are not able to transfer out of their chairs), we typically use Russian twists or side reaches. For this one, I'm thinking pvc toes to overhead will be nice for that extra compression you get at the top of the GHD sit-up. We have one ahtlete with a TBI (if you follow @stacietovar on IG, you might be familiar with Jeremy!) who has some killer core strength, but is always trying to improve his balance and coordination. I'm going to point him towards a V-up variation to spice it up a little and move him towards those goals.  

For the muscle-ups, we have just a couple athletes proficient with these. For scaling options, we'll offer up banded ring muscle-ups, ring dips, 4-point progressions, and floor-to-box transfers. This one is going to look a little different for everyone!

Most of our athletes are experienced enough to go with the full reps here. A couple of our athletes will scale reps due to their level of impairment, and a couple are new to CrossFit as well as just a couple months post-injury - they'll work with their individual coaches to find the right numbers. I imagine the first group will be around 10 & 3. 

For our warm-ups, I almost always modify and adapt Bryan's general warm-ups. Because we are lucky enough to have a 1:1 coach:athlete ratio in almost every class, specific warm-ups are done individually.

GENERAL: 

AMRAP 10:
1:00 jump rope // split rope
10 theraband pull-aparts
10 push-ups // theraband chest press
10 theraband pass-throughs
10 air squats // chair dips

If this is helpful to you, or if you have questions or ideas for me, please reach out! I'm @addikahrs on IG, or reply here so everyone can benefit. 

3 rounds + 23 reps
last time only 3 rounds 

2+22 - Rx
Used high rings, had a hard time getting a good false grip jumping up to them, definitely something to work on. 
Last - 4+21 (abmat situps, and low rings)

4 rounds + 1 strict BMU & 20 GHD SU!
BMU all strict w/ perfect form! Singles b/c I can only do them with a false grip on the bar. I have to reset my grip each time! Finished the round of 5 after the time cap. Got me! 
...then, weighted PU w/50# kB. 
3 sets of max strict t2b: 12-17-20 (way off my PR (28-30): I’ve focused a lot on pushing strength. Lost some core! 🤣) 
& Rope Climbs 

5 rounds.
Can't do strict muscle ups. Did strict chest to bar. Did the WOD with hspu just before, so the dips part can bite me.

Followed some of the advice for scaling:
15 min amrap
15 ghd sit-up (unanchored sit-ups after round 4)
12/12 pull-up/ring dip
5+15 sit-up. 

124 reps
Subbed for sit-ups over a bench, feet anchored. Strict MUs as RX
43/1.78m/77kg

Scaled: GHD sit-up  from parallel
5 rds + 4 MU

This was always an attempt to smear CrossFit. It should not be lost on any of us that never, in any of these “scientific” papers nor in the mainstream media accounts, has anyone ever taken aim at CrossFit’s effectiveness. It works. The methods, the model, the ways an individual can monitor/measure her own performance drives improvement by increasing her capacity unlike anything else. Full stop.

Kraemer et al were smart enough not to refute that. One of the beauties of CrossFit is that if anyone challenged its effectiveness, we would all raise our hands and say, “Um, no, you’re wrong. We know. We measure. We chart. We record. We archive our data. We know we’re better the more we do.”

The fraudsters wrongly assumed that labeling subjects who dropped out of the study as injured parties would be a safer route to destroying CrossFit’s reputation than trying to take on the effectiveness of the programing.

In the Devor study, only the subjects knew why they skipped the final assessments with the research team, they never told the scientists why they bailed. It was impossible for the researchers to have known why those subjects didn’t show up because they didn't actually know who the subjects were. The study was blinded—meaning each subject was assigned a number and anonymized--therefore they had no way of contacted them. But the researchers, under pressure from William Kraemer, Editor-in-Chief of the NSCA’s Journal of Strength and Conditioning Research, agreed to falsify that data and report in the study that the no-shows didn’t finish the experiment because they were hurt, and more specifically hurt from their CrossFit workouts.

Now, of course when Greg Glassman saw those numbers, he knew instantly something was off. Apparently, William Kraemer and those at Ohio State working on this study didn’t do their research on Glassman and his mathematical prowess. Glassman knew instantly that there was no way a box would stay open if it was  injuring people at that rate, it would be economically infeasible. He could smell something was amiss.

Part of the genius of CrossFit, is that everything has a model. And I would imagine there are metrics for success including how invested coaches are in members, results, wanting to help the community, spreading the truth about nutrition science, etc.

There is also a scalability. If CrossFit was injuring 16 percent of those who tried it, and there are more than 15,000 boxes worldwide, we’d be hearing from individuals all over the globe. Instead, the opposite has always been palpable. Everyone knows at least a few people who went to a CrossFit box and reclaimed their health.

The best efforts of the establishment (NSCA+peer review+mainstream media) to create, pickup and spread this false narrative around injuries paled in comparison to the power of proof on a local level. When I read grabby headlines about these fake reports and then see dozens of women, men and kids in my community going to boxes and getting healthier, I have to wonder what is going is on.

Katina – I love the "choose your own adventure" metaphor! It is perfect to describe the choices we face and ultimately the outcomes we will live with.

Tyler – The rhabdo aspect of this is important and deserves a deeper dive… I hope you’ll write more about that time in CrossFit’s history and what was happening. I think rhabdo is way overblown, but still important for everyone to be aware of. I tend to think about it like swimming. You can drown more easily if you don't know how to swim. But we don’t hear calls to stop swimming! Quite the opposite, we see efforts to get everyone in the water, swimming well enough that their risk of drowning decreases. Perhaps the same should be done regarding concerns around rhabdo. If we can safely getting everyone into good shape, rhabdo will no longer be as serious of a risk! If you’re engaging in workouts for the first time or after a break, do it carefully, with a coach, preferably in a box with the support of people who can make sure you’re safe. This is not a big issue with CrossFit, because the model is protective against it, if the coaches are following their training and monitoring athletes properly, but it is a topic that is easy to sensationalize. CrossFit deserves credit for calling attention to the rare, but serious cases and its consequences, and it is important to note that marathon training is more likely to produce a rhabdo diagnosis than a CrossFit class. It's also of interest to me that there is an increased risk of rhabdo if you're on a statin... and since most of America is on statins this is an interesting confounder! Thanks T!! Great points. 

Subbed/scaled :

AMRAP 12mins
20 Incline sit-ups 
5 baby muscle ups(or something similar 🤷🏻‍♀️)

9 Rds 

3 mile family hike, I wish I had the energy my kids do!!

M/36/165

Subbed ab-mat sit-ups for GHD and kipping muscle ups for strict

4 rounds + 23 reps

This is my first crossfit workout in years and I did it from home so I did not have the equipment necessary so I did bodyweight.

20 Sit Ups
5 Pull Ups

5 Rounds + 4 Sit Ups

4 rounds + 8 reps Rx
m/51/5'11"/200#

Just a tad geeked I found my muscle ups again:)
scaled accordingly
12 min amrap
8 ghd--that's my limit before I start feeling light-headed.
2 mostly strict mu's
6 rnds plus 2 ghd
m/50/175
then 
Farmers carry practice
DU practice.

12AMRAP:

20 hollow rock 
5 strict pull-ups w 20lb dumbbell

8+10

12 minute AMRAP
20 GHD sit ups
8 strict pull-ups
7 strict ring dips (assisted with 1 heel on box)

5 rounds + 15 GHD

12 minutes 
20 straight leg AbMat sit-ups 
1 strict ring muscle up
7 rounds + 10 sit-ups 
BUT failed muscle up in round six twice and moved on and failed muscle up in round 7 once then did 5 baby muscle ups.
compare to was AbMat and assisted muscle ups - 7 rounds

20 GHDs
4 strict ring muscle ups

7 rounds 

I thought it's 4 instead of 5, idk why. Anyway, I'm happy with my performance cause I was able to do 6 rounds unbroken of 4 muscle ups. A few months ago 4 was my PR. Today, for 6 rounds.

Rx’ed 
= 4 rounds + 23 reps

4rx

I’m always amazed by how much GHD sit-ups impact a movement like muscle-ups. Expect the transition on the muscle-up to get very challenging. Getting 6+ round would be a nice challenge for high level athletes while getting all athletes to complete a variation that allows for 4+ rounds would be a great goal. Here are some scaling thoughts:

GHD Sit-ups- I expect the volume of this movement to be moderate to high and will be very demanding. I typically take a very cautious approach with GHD sit-ups.  As a general guideline, I will have experienced athletes attempt this movement as prescribed if I’m confident that they will be able to handle the volume and they have a had recent exposure to the movement. For experienced athletes that have not had recent exposure to the movement, I will most likely scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. Beyond the movement modifications, most will still need a reduction in reps.

Strict Muscle-ups: I think the demand of this movement will be very challenging with the GHD sit-ups increasing the difficulty. If an athlete can complete strict muscle-ups but cannot complete the first round unbroken, it might be a good sign to reduce the reps to be complete per round. I will coach my athletes into a scaling variation that keeps the movement strict. The main muscle-up scale will be to perform a variation with the feet on the ground. The easiest scaling option will start by having the feet directly below the rings, with legs bent. Athletes can utilize lower-body assistance throughout the range of motion. This movement seems easy but when performed in a slow and controlled manner, it can provide a pretty significant challenge. From here, athletes can increase the difficulty by straightening the legs with the feet in front of the rings. The further the feet are away from the rings, the harder the movement will be. The difficulty of this movement can be further increased by elevating the feet on a box.

4 rounds even.
GHD sit-ups Rx. For SMU I subbed 5 strict pull-ups + 10 strict hand release push-ups each round.

4 rounds + 4 strict muscle ups Rx

Scaled:
20 GHDSU
5 Baby MU

5 Rounds + 20 GHDSU

4rds + 20 GHD + 1 SMU (121 reps) Rx

13 rep PR, and I killed the row yesterday. I’m feeling great!

5 Rounds
20 GHD sit ups
5 jumping rings muscle up

RX:4R+22.
https://youtu.be/mlrjrhTQ9I8

20 GHD Situp & 5strict pull up + 5dips

3rds + 3

Champions Club Scaling Notes

RANT
One of the things doing this has helped me with the most is understanding that one of the best ways to scale down a workout is to add time or reps - which is the opposite of what I used to think. So with this one, if you aren't able to get a heavy-breather after 12 minutes you should consider going for 20.

PURPOSE
Test your coordination through intensity with two of CrossFit most technically demanding movements.

NEW TO CROSSFIT SCALE
AMRAP in 12 minutes of:
8 burpees
:20 L-sit
*practice muscle-ups/dips/pull-ups/GHD sit-ups in warmup

TRAINING SCALE
Sub dips and pull-ups for muscle-ups, L-sits for GHD sit-ups

PRACTICE SCALE
As listed, just string it out for 20 minutes or so

INJURY SCALE
This is a tricky one because it involves everything. We have: rigid midline, gymnastics strength, pulling from the hips, pulling from the shoulders, pushing from the shoulders, clearing an obstacle, stamina, and intensity. Pick two of those things and try to make the transitions as close as possible so you can stay within 12 minutes.

GROUP SCALE
New to CrossFit scale, really seeing if we can push the intensity.

WARMUP
Jump rope
Kip
Handstand
Push-up
Kb swing

GENERAL FEAR LEVEL: 4

Want to know what’s really dangerous? Not moving with intensity and purpose. We who CrossFit understand that all to well. Might we get injured? We might. Might we get injured in another sport? If you look at the numbers, even more likely. Might we get injured if we don’t move at all? With 100% certainty, but your injury might take the shape of some chronic illness. Choose your adventure, and choose it wisely, like your life depends on it.

INTENDED STIMULUS
.
Oh yeah. The burn will get so real. This will get your muscles pretty fatigued. However this one should still be a sweaty one. 5-6 rounds is the goal. That means that even if you have the skills RX, you might still want to scale so that you can get a good dose of high quality reps. Remind yourself of Jim Wendler's words: "You don't need to operate at your max to increase your max". For the sit-ups choose a number of reps you feel confident you can perform unbroken for the first 3-4 rounds. For the muscle-ups keep the number between 4 or 5, and assist so that you can get all tour first sets with at most one break. For athletes that have a very solid ring dip position the jumping muscle-ups is a great option here if you set up the height to be challenging enough and you are focus on good mechanics. Sure we are loosing some the strict aspect of the muscle-up but learning how keep the rings close and move your weight around here is very valuable. Another great option is to assist your legs with a box, or by doing a baby muscle-up. If you are not used to high volume GHD sit-ups a mix of GHD st-ups and AbMat sit-ups is a great option. If you need to modify the sit-ups, AbMat sit-ups, straight leg sit-ups or anchored feet Swiss ball sit-ups are all great options. This is for sure a high skill and stamina day, but let's make it into a grind day. GRIND!

▶ OPTION 1
Complete as many rounds as possible in 12 minutes of:

16 GHD sit-ups
4 strict muscle-ups

▶ OPTION 2
Complete as many rounds as possible in 12 minutes of:

20 AbMat sit-ups
5 jumping muscle-ups or box assisted ring muscle ups

▶ OPTION 3
Complete as many rounds as possible in 12 minutes of:

16 AbMat sit-ups
4 baby muscle-ups

▶ WODS PLAYLIST

First day of Wodapalooza is over, 87 out of 129 or so teams.  The Pace boat row was innovative.


Globo scale: for GHD situps, sub incline situps or weighted abmat situps.  You can also increase range of motion on a situp by sitting perpendicular on a bench with feet under dumbbells, and situp until your head  is almost to the floor.  For strict ring muscleups, sub 3/1 strict pullups and strict weighed bar dips (or strict  TRX/ring  dips).

GENERAL WARM-UP

AMRAP 10:
1:00 of single-unders
10 ring rows
10 push-ups
1 set of 3 reps of:
1/4 GHD sit-up + sit-up to parallel + full range of motion sit-up
10 hip extensions on a GHD
10 air squats

SPECIFIC WARM-UP

Strict muscle-up
Perform 5 reps at each step of the progression:
False grip ring rows
10-second ring support + 3-second ring dip negative
Low-ring muscle-up transition with feet under body + dip
Low ring muscle-up transition with feet out front

2 minutes of muscle-up practice on high rings 

Practice
2 rounds of:
3 GHD sit-ups
2 strict muscle-ups
*Rest 1 minute