남(m)/46/171cm/96kg/230304/
3 rounds for time of:
20 front squats
7 muscle-ups=>c2b 7회+링딥스 7회
♀ 125 lb. ♂ 185 lb.=>60kg
Post time to comments./
38분14초(무게줄임,머슬업 부분동작)/
토요일 저녁 첫번째와드

CFWUx2 10*20kg 10*40kg 5*60kg 3*70kg
30:11 70kg
Sets of 5 squats

17:00. 20FS@60kg and 5 strict ring MU (had to marginally kick the last one up). I was aiming for the Acevedo prescribed 4m per round but was happy not rushing.

muscle ups on bar

12:54

27:33. 135#, jumping mu 

22:56 - Scaled to 135# FS and sub 35# weighted ring dips for MU since lats/elbows very fatigued from recent pull-up wod

Didn’t do this one. Instead did a 40th birthday workout celebrating a pregnant, 11 year veteran member of mine in the rain with some of my other members today: 

For time:
Medicine “baby” carry “over the hill”(300m)
40 strict dumbbell shoulder presses
40 lunges with medicine ball
Medicine “baby’” carry  ”over the hill”
40 burpees to medicine ball or box (easier)
Medicine “baby” carry ”over the hill”
40 strict ring rows
40 squats with medicine ball or pistols
Medicine “baby” carry ”over the hill”

25:47 Just barely edged out my pregnant friend 😬😬😬😬😂 obviously no med ball carries for her. We did the carries in sympathy and for her amusement. Medicine baby carry means to carry the ball against the abs except on squats and lunges carry any how. I used a larger 30lb slam ball and 40lb. Dumbbells and did pistol squats.


180/41/69”

Sc to 125#/5 strict PU/5 ring dip
18:53

5:57 Rx’d
Fsq 20-12/8-12/8

3 Rounds 

20 Front Squat 135#
5 Ring Muscle Ups 
11:47 

M/34/6’/175#

3 Rounds
20 front squats 145-lb. 
7 strict ring muscle-ups

12:38

16:00
Front Squat w/125#
5 - strict ring pull-ups some with jump
5 - strict dips

14:21

20 air squats 
7 MU
x3 in 3:45

17:07
70# db goblet + 55# vest squats
55# vest PU (7 reps)
55# vest bench dips (7 reps)

6/7/20

M/36/165

3 rounds:
20 FSQT @ 135lbs
5 ring muscle-ups

9:05

23:00

145# FS
7 kipping pull ups
7 dips
11:49

Modified to
20 front squats
10 strict t2b

10:42
scaled to:
115lb front squats (20, 11/10, 8/7/5)
7 strict pull-ups (unbroken all rounds)
7 strict bar dips (4/3, 4/3, 7)

11:33 (7 chest-to-bar pull-ups + 7 dips) CrossFit HIM

Globo/Home scale:   If at a globo gym or a park without rings sub 3/1 dips and pullups for the RMU.  If using rings and scaling do 2/2.  You can also sub/scale the RMU to seated RMU or banded RMU, or work MU progressions then do the dip/pullup sub during the WOD.   For the front squat, if using 35/50lb dumbbells, increase the reps to 30 per round.  Otherwise get creative and use odd objects like sandbags, bricks, ect for the front squats.  Bodyweight sub 15 pistols per leg per round, scale to Bulgarian split squats if needed.

m/33/5’10/175

RX-11:13

135lb 
5 MUs

3 rounds 14:22
 
I paced the front squats a bit too slowly

34/M/180

Home basement. Had half of the weight available so I doubled the reps. No rings so 14-14.

3 rounds for time of:
40 Front Squats, 95 lbs
14 Strict Pull-ups
14 Push-up (paralettes)

14:55

31_m_200
24:95 outside 95 degrees.
185# front squat each set from clean.
Had to boost from floor for bar muscle ups each rep. 

Scaled/subbed to
20 FS, 125#
14 ring rows, feet elevated 2 ft 
14 ring dips
14:02
Nice one, HQ

57/5’8”/160ish

Scaled to 3 r/t 
20 front squats, 45#
12 burpees 
12:49

11:37 Rx
Squats all sets of 5, MU all singles
Nice WOD!
m/52/5'11"/200#

Subbed bar MU’s

16:26

Scaled
Front squats @ 135lbs
Baby muscle ups

8:25

Sub’d 
20 front squats (sets of 10)
10 bar muscle ups (unbroken)
@ 165-lbs
= 9:56

Being that I didn’t set up the rings and sub’d BMU’s, I decided to lower the weight to be able to complete rounds in sets of 10.  

20 min amrap

20 db front squats
20 db rows
7 push ups

7 rounds plus 15 squats @ 20# db

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

16:05 - Rx

Rx- 12:10

Bar MU’s 

18:56, used 135 for FS, subbed 21/21 pull-up/ring dip Per round for MU’s. Took longer than planned...

Will there be warm ups posted again. Having the general and specific warm ups laid out really helped.

Strength bias
185# x 10
feet touching ground assisted m/u’s
~20 mins

She got some nice welts from the jump rope! I get those every time it seems like. 

Scaled to 3 rounds for time of:
20 front squat 115#
5 muscle up
12:40
front squats in sets of 5 with quick rests, muscle ups were singles in first 2 rounds 3/2 last round.  

Jackie: 
3 RFT:
20 dumbbell front squat 15#
12 burpees
8:49

3-rds
115x20 ft Sq.s
7 false grip x7
7 dips jumping 
time 13:10

3 Rounds
20 Front Squats (155lbs)
7 pull ups
7 Bench Dips
--------------------
Super heavy!!

3 Rds 
20 front squats (95#)
7 ring dips
7 ring rows
14:10

1st time doing ring dips & rows. The ring dips were as just as tough as I imagined. We just got the rings yesterday and hung them on the pull-up bar. 

Warmed up with strict muscle ups and light weight front squat

3RFT
20 front squat @ 125
7 kipping rings to hip
7 pushups

11:28

20x 125lbs front squats
10 chest-to-bar pull-ups
10 ring dips, assisted with heel on box
16:54

I should have used a lighter bar. I did 2-3 sets per round (mostly sets of 8) but I had to pause a long time for each group.

3 rounds:

Front Squats - 115lbs
14 Pullups
14 Bar Dips

11:35

Lots of staring at the barbell that third round 

GSLP: press 95/chins +15/

WOD: 15:04
85# fnt Sqt x20 (10/10, 10/5/5, 8/7/5)
Strict pullup x7 (5/2, 4/3, 3/2/2)
Ring dips x7 (5/2, 4/3, 4/3)

3rds: 7:56
20 FSQT (125lbs)
5 Seated MU

11:51, 115 lb front squat, option three for muscle ups

9min , 50kg FS , 5 Muscle Up

Scaled, subbed:
Double 24kg kettlebell front squats (10-7-2, 10-8-2, 8-8-4)
Strict muscle-ups (4-3, 6-1, 4-3)
20:55
The muscle-ups were the easy part...
43/1.78m/77kg

RX:12'30''.
20 front squats （10-5-5），（6-6-4-4），（5-5-5-5）.
7 muscle-ups   (Unbroken)
https://youtu.be/NsrduUkvN6g

20:44 rx, failed last muscle up, otherwise would have been under 20 min., did 12-8, 10-5-5, 10-5-5 front squats and 5-2, 4-3, 4-2-1-1 muscle ups

Scaled: F. SQ 60kg   5 MU
Time: 14’18”

WOD ANALYSIS

Coaching notes:
This exercise is one of the scariest exercises of the last few days. You should perform high complex heavy weight movements in the high reps with all-out manner. The trainers must perform this hard WOD in the shortest possible time.

Template: This WOD follows “For Time” template, so scoring is based on as fast as possible.

Modality: This exercise is a couplet modality that is combined of a heavy weightlifting movement and a high complex gymnastic movement.

Purpose: The main purpose of this exercise is to implement high skills in the form of the high-intensity exercise; high reps and heavy weight. The athletes must perform the heavy resistance in 20 reps. Resistance must be selected so that it is at least 85 percent of an athlete’s one repetition maximum.
The other purpose is improving the lactic acid energy pathway and increases the lactate tolerance.

Note: This WOD set in 3 rounds. So overall, athletes should perform 60 heavy front squats and 21 muscle-ups.

Time to perform: This High intensity WOD takes about ≈ 6 min, so if the athletes perform it longer than ≈ 6 min, trainer can scale it. Advanced athletes can do it under 5 min.

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.

Scale method: If the athletes cannot perform muscle-ups, the trainers are advised to scale it.

Physiology (GPP): Strength, and stamina play a major role in this exercise. Furthermore, cardiorespratory, flexibility, balance and coordination are challenged.

Physiology (energy pathway): The lactic acid is a dominant energy pathway in this exercise program.

Anatomy:
Front Squat: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus
Muscle-up: Latissimus dorsi, Pectoralis major (sternum head), Biceps Triceps
_________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for Front Squat: ≈ 5 min
Specific warm-up for Muscle-up: ≈ 7 min
WOD: ≈ 6 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 27 minutes that can be divided in specific warm-up or cool-down.

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

Good article. I like the scaling breakdown of mechanics, consistency, and intensity stages. I might steal that for the notes.

Champions Club Scaling Notes

RANT
I think it helps to read these workouts and pretend you have the capacity to do all the movements fluidly at the weights and variations listed. That will help get a picture for what the purpose was originally intended. Being able to do 20 front squats in a row at 185 and 7 muscle-ups in a row is not that uncommon (I don't think I can do the former). So just know that if someone has the capacity in both, this would be a really miserable experience. Elizabeth-type feel.

MAIN DECISION
Do I want to scale muscle-ups to preserve intensity or to preserve the actual movement (pull-ups and dips, or kipping modifications)?

NEW TO CROSSFIT SCALE
3 rounds of:
30 dumbbell front squats
12 burpees

WHAT ABOUT THE MOVEMENTS
Front squat - squatting, more upright torso than usual, external load, external rotation in the shoulders
Muscle-up - scaling an obstacle, core-to-extremity, skill, pulling, pushing, global extension, global flexion

WHAT ABOUT THE FORMAT
This sequence is probably something we could do unbroken if we accomplished everything we needed to on this planet and were looking for a quick-yet-painful escape into the afterlife. For anyone else, breaking up the reps in round 2 but feeling guilty about it is the thing we're probably looking for.

LEARN TO COOK
The muscle-ups are going to be the thing to look at. If you were to scale them to burpees instead, then make them a number that is kind of like a 400m sprint - short enough to be capable of sprinting but long enough not to want to. 12-15 might be a good number. The weight on the front squat should then be set to keep the pace/misery going. If you want to do strict pull-ups and dips, know the intensity is probably going to go down, and it might be a good idea to take advantage of that and keep the front squat weight a little heavier than you would usually.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
New to CrossFit version, or sub rope climbs instead of burpees, then practice muscle-up stuff in the warmup.

GENERAL FEAR LEVEL: 8, maybe 9 if you're sweet at both. Seriously, i didn't go to that place today, but this one could be miserable.

▶ INTENDED STIMULUS
Man! Heavyweights, high reps, and high skill, this workout is no joke. The good thing is that it is only (?) three rounds. This means one thing and one thing only: eyes on the second round. The article on CrossFit.com today is an excellent reminder of how to approach this beast. Mechanics, consistency, and then intensity. That same article breaks the muscle-up scaling nicely. Please read it. It will make you fitter. I am serious knowing how to scale more effectively makes you fitter than exertion for the sake of exertion.  So let's talk about the front squat. The same principles apply. Is your air squat excellent, or does it need work? Is your front rack awesome, or does the bar rest on your hands and sternum but not on your shoulders? If your front squat is meant, let's look for intensity. Choose a load that is heavy for you but that you can cycle for 20 reps unbroken if you were going to go for it when fresh. By no means, we imply that you should do this workout unbroken. If you can, you were probably a little light. We are looking for 2-3 breaks per round. But it should be a weight you can manage for 20 reps with solid mechanics. Aim your scaling so that each round takes you no more than 4 minutes. Focus on awesome quality of movement and track your rest smartly. HAVE FUN!

▶ OPTION 1
3 rounds for time of:
20 front squats
5 muscle-ups
♀ 95 lb. ♂ 135 lb.

▶ OPTION 2
3 rounds for time of:
20 front squats
7 Kipping Rings to Hips + 7 Russian Push-ups
♀ 80 lb. ♂ 115 lb.

▶ OPTION 3
3 rounds for time of:
20 front squats
7 False Grip Ring Rows + 7 Dips/Jumping Dips
♀ 65 lb. ♂ 95 lb.

NOTE ON SCALING: I will take this opportunity to explain my logic behind the options I give each day. What I do is what I call block scaling. In general, I reduce the workload of the whole workout in an even manner for all movements. I also track what we have been doing in the previous workouts and try to emphasize different aspects of each movement sot that the modifications build on each other. However, this has never meant you should be stuck on one option or that these are levels. These are just guidelines you can use to adjust the workouts for your own needs. The idea is to make sure that the WODs posted here are usable for everybody. My experience as a coach in boxes and on 1-to-1 settings tells me that having block options ready is the best an easier way to apply the principles on today's articles, even if you, as a coach, don't present those blocks to your athletes. Anyhow give that article a read. IT IS AWESOME!

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