남(m)/46/171cm/96kg/2302021/
On a 16-minute running clock, 2 rounds of:
2 minutes of double-unders
Tabata single-leg squats, alternating legs each interval
2 minutes of box jumps
♀ 20-in. box ♂ 24-in. box
Post total reps to comments./
123회/
화요일 저녁 첫번째와드

399 Rx'd

CFWUx2 10s 10dus
80-8*5-28 70-8*5-30

Proper exercise requires the right fitness equipment.

313 after a week on it. Can do better. DU, rice bag cleans @9kg, and 20"

255 reps 
Rx’d

492 w/ singleunders

500 reps rx’d

352 reps As rx’d

132/42/32: 206
72/42/32:146

Did double unders tabata-style because I saw through the trap! Glad I did. Cardio hit me on the box jumps and then legs after that. Then coordination went too, apparently. 

182/41/69”

M/34/6'/175#

Rx:
R1: 109/48/35 192
R2: 110/48/33 191

Total: 383

On a 16-minute running clock, 2 rounds of:
2 minutes of double-unders
Tabata single-leg squats, alternating legs each interval
2 minutes of box jumps
♂ 24-in. box
rd1
109
6,7,8,7,7,7,7,7
32
Rd
68
7,6,6,6,7,7,8,8
33
TTL =  353

DUs: 115, 106
Pistols: 40, 44 (on box)
BJ: 42, 45 (~20” bench)

PRIORITY:
As Rx'd

SUBSTITUTIONS:
30" jump to tailgate

RESULTS:
D/U 53
Pistols 6 reps x 8 sets
Jumps 18
D/U 72
Pistols 4, 6, 8, 6, 6, 6, 6, 6 reps
Jumps 18
Total: 257

Total Reps - 499

High Jumping SU's - 180/167
Leg Behind Single Leg Squat - 46/46
24" Box Jumps - 29/31

339 RX

DU - 38/39
Tabata - 82/110
BJ - 35/35

133

DU (on dirt/grass= not ideal!)
40-54= 94 DU
6 per leg= 96 P. SQ.
36-40= 76 BJ (Total Reps: 266)
Then, Strict Press 50# KB R/L + 2 SHSPU
X 7 SLIPS 20 min.
Then, went swimming!

Singles 204,200
Tabata Squat 120,120
BJ 22,16. Very tough after the squats. 

403
221 DUs
122 pistols (ring assisted)
60 box jumps (24”)

613
150-120-32
152-120-39

DU Rx
Split Squats with back foot elevated 6"
20" Box Jumps

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

580 - Rx
Double-unders 207-150
Pistols 63-60 (R4-L9-8-9-8-9-8-8) - (L7-R7-8-7-8-7-8-8)
Box Jumps 49-51

402 reps
170-40-20
120-30-22

Bench assisted pistols
24” box jump

410 reps

66 DU
Tabata score of 5 (slight assist hands on stools)
25 box jumps
70 DU
Tabata score of 5 (")
28 box jumps

DUs: 120,150 = 270
Pistols: sit box (sc)  10 per round
BJs: 30,30 = 63

DUs: 150,120 = 270
Pistols: 5,5,7,7,6,6,5,5,5,5,6,6,6,6,6,6 = 92
BJs: 30,33 = 63
Total reps = 425 Rx

Scaled to single-unders:
2 minutes of single-unders 258/250 -508 reps
Tabata single-leg squats, alternating legs each interval 3/6/7/7/8/8/8/8-4/4/6/6/7/7/7/7 - 103 reps
2 minutes of box jumps (28inch) 23/24 (in the first round I continued the pistols..., then I realised) -47 reps

656reps in total.

43/1.78m77kg

Sc to SU/single leg sq to 15" bench/24" box

175/53/33 & 190/61/40
Total reps = 552

Keep exercising for a long time every day, and movements without equipment will be very suitable for exercise at home.

723 total reps
Scaled/subbed to on a 16-minute running clock, 2 rounds of :
2 minutes of fast single-unders : 238/242
Tabata reverse lunges, alternating legs each interval : 80 (10-10-10-10-10-10-10-10) / 83 (10-11-11-11-10-10-10-10)
2 minutes of 20-in. bench jumps : 38/42
M / 41yo / 176cm / 70kg

293 reps total. 

95 (55/40) double-unders. 
158 (80/78) single leg squat to 20” box. 
40 (22/18) box jumps @ 24”.

100/94 dbl. unders
64/56 sngl. leg squats on 24” box 
26/24 box jumps
364 tot.

50/M/6’/321#
WU
500m row
WOD = 403 reps total
107/180 - 2 min single/u
54/64 - Bulgarian split sq (plyo box)
23/24 - box jumps (20 in)
***this was a rough one, for a big man!
I appreciate the explanation of the Tabata, for the squats… I’m still a bit new

Pistols with 3” weight under heel.

323 reps 

Rx’ed 
= 441
150/100 
64/64
31/32

Recovered from being sick, now just getting my stamina back.  Went at a pretty slow pace on this WOD.  Also did DU’s outside on the rubber of a track, not ideal. 

Round 1
120 DU
53 pistols
30 24" ox Jumps
Round 2
110 DU
56 Pistols
37 24" Box Jumps
Total: 406 reps

Rx:
1 round: 120/70/30= 220
2nd round: 100/72/31=204 

Total: 424

M/36/165

as rx’d 

total: 389
round one: 130, 46, 34
round two: 104, 37, 38

Foam rolling 
Ankle and calf mobility w/ voodoo floss

5 min bike
Primal movement complex

3 rounds of:
10 air squats
10 step back lunges 
5 squat jumps
5 split jumps

On a 16-minute running clock, 2 rounds of:
2 minutes of double-unders
Tabata single-leg squats, alternating legs each interval (I subbed for Bulgarian split squats)
2 minutes of box jumps 24”

Total = 459 (227+232)

Double unders 105/105
Tabata pistol to 12” box  56/38
box jumps 20”  40/43
387 reps

Single Unders: 253/ 266
Pistols(to bench): 88/79
Box jumps 20": 51/43
780 reps

451 rx
154 double unders
35 pistols
29 box jumps
155 double unders
35 pistols
43 box jumps 
M/40!/6’2”/206

360
single unders 2=1
TRX assisted pistols
step up 30" box

383 Rx
DU: 125 + 80
Pistols: 64 (5-9-8-8-8-9-8-9) + 60 (6-7-8-8-8-8-8-7)
Box jump: 26 + 28
Nice WOD! Every box jump was battle...
m/52/5'11"/200#

No du or pistols for me today....
subbed
"The Chief"
RIP
rx
rnds 1/2/4/5
3 rnds plus 2 pc
rnd 3 
3 rnds plus 1 pc
m/50/175

round 1:
 290 SU
 130 each leg- SLS to bench
 40 steps jumps (2 Steps each: ~14”)

round 2 (Same mods above):
295
115
 38

Rx
Round 1
Dubs -120
Tabata Pistol -6
Box jump -25
Round 2
Dubs -120
Tabata Pistol -8
Box jump -40
Total: 417

365 Reps Total
(box step ups)

492 (step ups)

310

340
pistols to a 24’ box

DU’s 115/114
Alt Toe on Heel Progression 105/105
Box Jump(21”) 40/40

Total Reps: 519

Used TRX bands to assist pistols

118-64-34-54(!!??)-58-32 = 360 reps

Round 2 DUs were a catastrophe!!

Did last week’s 10 rep sets of deadlift. Results there. 

Expect this workout to be very difficult on the lower body due to the movement functions, redundancy, and format. I highly recommend spending some time actively recovering after the workout to assist with reducing soreness for the next couple of days. Here are some scaling thoughts:

Double Unders: If you struggle with this movement, this format provides a great opportunity to practice and I recommend that most do not scale to single-unders. For those where the impact of attempting double-unders is very demanding, single-unders can be a viable option. 

Single-leg Squats: I expect higher-level athletes to be able to complete 12-15+ reps on each 20 second interval. For most of us, striving for 5+ can be a very challenging goal to shoot for. I recommend performing a variation that allows you to achieve the goal (5+ reps). If you cannot perform full range of motion single-leg squats, consider modifying to a similar single-leg movement, per your capacity. This could be simply elevating the heel or squatting to a target that keeps the hips above parallel to the knee. Other options could be to perform the single-leg squat on top of a box and potentially tapping the heel or toes to the floor on the descent. If you cannot maintain balance on the working leg, a Bulgarian split squat or a reverse lunge could be great options.

Box Jumps: Expect this movement to be very challenging when following the double-unders and single-leg squats. I recommend using a height that allows for at least 20 reps to be able to be completed in each 2 minute interval….even if that’s just a few inches.

Rd 1 204 singles Sq.8-7-9-9-10-11-10-11 to box
bj 2120” box
rd2 282 singles,Sq.22-13-11-12-12-12-12-13 to box
bj 25 20 “ box

Scaled to:
single unders - 399 
single leg squats to 15” target - 94
22” box jumps - 64
557 total reps 

403 total.

Round 1: Doubles - 110, Single leg squats - 80 Box jumps - 30
Round 2: Doubles - 80, Single leg squats - 80, Box jumps - 23

Squats were down to 16" stack, holding on to the wall for balance. Jumps are always slow for me.

477

Total:541reps.
1R: DU:168reps,Squats：9-10-9-9-9-9-9-9，BJ：43reps.
2R: DU:139reps,Squats：9-9-9-9-9-9-9-10，BJ：45reps.
https://youtu.be/KfDuLOiEios

Scaled 
Single unders & lunges
Lots of reps😅👍

WOD ANALYSIS

Coaching notes:

Template: This high intensity WOD follows “AMRAP” template, so scoring is based on as many reps as possible. For the tabata, 20 sec all-out work is a subset of AMRAP. For example, we use 20 sec AMRAP, then rest for 10 sec and repeat it for 8 sets.

Format: This exercise is a triple element in a couplet modality that is combined of a high skill movement and a moderate height jump from metabolic conditioning with a high skill gymnastic weightlifting movement.

Purpose: This training is focused on the stamina and explosive power of the lower body. Jumping in both double-unders and box jumps challenge the explosive power and improve it. The single leg squat is a high skill movement so athletes can improve their stamina and coordination in this movement. And finally, this training is improving the lactic acid energy pathway and increase lactate tolerance in each 2 min AMRAPs and 4 min (20/10 work to rest) tabata. 

What secret is concealed in this WOD?
The reason for choosing and combining these 3 moves: Strength training and plyometric training may affect different aspects of power-related skills. Consequently, it has been suggested that combining heavy strength training and plyometric training improves power and power-related skills to a greater extent than any of the 2 training modalities alone. In most studies in this field, data support the hypothesis that combining heavy strength training and plyometric exercises is superior to only training one of the training modalities. The reason for this could be that these 2 training modes enhance 2 important qualities for high power production: maximal force and rapid force development.

Running a class: Trainers have 44 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Cardiorespiratory and stamina play a major role in this WOD. Moreover, strength, flexibility, balance and coordination are challenged.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in this WOD. Furthermore, 2 min for each movement will make use of the lactic acid energy system. 

Anatomy:
DU: Full body
Single leg squat: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus
Box jump: Gluteus maximus, Quadriceps, Gastrocnemius, Hamstring, Soleus
_________________________
Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for DU ≈ 4 min
Specific warm-up for single leg squat ≈ 5 min
Specific warm-up for box jump ≈ 3 min
WOD: = 16 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 14 minutes that can be divided in specific warm-up or cool-down.

Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

Hello everyone, im a little bit lost on the timing of this workout, can someone dumb it down for me lol?

Warm up for 200528
GENERAL WARM-UP

2 rounds of:
50-ft shuttle run
25-ft broad jumps
25-ft walking lunges

2 rounds of:
40 single-unders
10 spiderman lunges
10 box jumps to box*
*Round 1: medium box
*Round 2: intended workout height

SPECIFIC WARM-UP

Double-unders and single-leg squats
EMOM 10 minutes
Odd minutes - Double-unders
1. 2 sets of 3 single-unders + 3 double-under jumps
3. 2 sets of 3 single-unders + 3 double-unders
5. 20-seconds of double-unders or practice
7. 20-seconds of double-unders or practice
9. 20-seconds of double-unders or practice

Even minutes - Single-leg squats
2. 10 narrow-stance squats
4. 10 reverse lunges
6. 6 assisted single-leg squats
8. 4 assisted single-leg squats
10. 4 single-leg squats

AT HOME VERSION

On a 16-minute clock, 2 rounds of:
2 minutes of penguin jumps
Tabata reverse lunges, alternating legs each interval
2 minutes of broad jumps

▶ INTENDED STIMULUS
.
Full leg workout today! Two rounders like this one are hard. In this case, this is especially true because in the middle you have four minutes of high power and intensity in the form of double-unders and box jumps. Unavoidably leg fatigue will get very real. Your numbers might drop as the workout progresses. However, this is a workout that promotes and aids intensity. The rests built-in for the single-leg squats are there so that you can rest between leg efforts and commit to working for the whole 20-seconds. On the box jumps, the height should allow you to go continuously to the entire two-minute window. On the double-unders, you might need to be intentional and smart about a break-up strategy. When deciding how to approach this beast, think about the second round, not the first one. Decide what sounds like a good pace and plan for that second round, and perform your first round with that strategy. Your task here is to try to match or better those numbers in the second round. If you are working on double-unders, leave 10-15 minutes before starting to practice the skill. Then choose a variation for this two-minute window that allows you to move. For the single-leg squats choose a modification in which you can have a pretty high cadence. If you follow my options regularly, we have been doing toenail squats lately. Today is a good idea for a banded single-leg squat, even though this is not the best modification typically, it will keep the metabolic demands pretty high. Stay focused and thrive!

▶ OPTION 1
On a 16-minute running clock, 2 rounds of:
2 minutes of single-unders
Tabata banded single-leg squats, alternating legs each interval
2 minutes of box jumps

♀ 16-in. box ♂ 20-in. box

▶ OPTION 2
On a 16-minute running clock, 2 rounds of:
2 minutes of single-unders
Tabata box single-leg squats, alternating legs each interval
2 minutes of box jumps

♀ 12-in. box ♂ 16-in. box


▶ GUYS, I COULD USE YOUR HELP! I am developing a double-under program for my business (just an intro program). It will be available for everybody when I am done with it. Before I launch it, I want to test it. I am looking for volunteers. It would be super helpful to me. I could use as much feedback as I can. If you are working on double-unders, I think it would help you tremendously, even though I need to refine it. If you are interested, please sign-up here. I am looking for five volunteers. If you can help me out with this it would be awesome! THANKS!

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Champions Club Scaling Notes

RANT
I asked two of the peeps from the gym to test out a set of Tabata pistols because they can do them pretty fast and I can't. One of them had a high/low of 9 and 8, and the other had a high/low of 7 and 6. Remember that intensity is usually a requirement of Tabata, so if you don't have that capacity - for any movements, not just pistols - then you might want to adjust the time domain or movement.

MAIN DECISION
What do we do with these pistols in the middle?

NEW TO CROSSFIT SCALE
As is, singles or stair jumps or running if needed instead of doubles, and lunges for pistols.

WHAT ABOUT THE MOVEMENTS
Double under - jumping, a little extra ROM and accuracy, elasticity, monostructural
Pistol - squatting, unilateral loading
Box jump - jumping, probably not using as much elasticity, a little extra ROM

WHAT ABOUT THE REPS
Since we have 2 minutes of bouncing early on, I would expect the box jumps to not be touch-and-go, but step-down instead. Tabata stuff was covered a bit in the rant.

LEARN TO COOK
If you want to keep the movements the same but don't have them down consistently yet, add time to everything. If you want to preserve the intensity, then pick some movements that fit the themes listed above that you can do faster, then practice the actual movements in the warmup.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
New to CrossFit scale

GENERAL FEAR LEVEL: 5