CFWUx2 10s 10dus sub 1MU for PUs/dips
28:23

13 mins for 10R of 30 DU and 3 strict ring MU

31:30. Jumping, 2x singleunders 

pull-ups & dips for MUs, and 1/5 TJs for DUs

11:42

Rx.
08:37

14:14 rx

16:23 as rx’d 
Broke first round of muscleups as 1-2-3-4-5
then did 3-3-3-2-1, 2-2-2-2-1. Mix of false grip  and rotation transition styles. Still ripped at the wrist. Not very deep though. 

177/41/69”

17:53

Sc to bar mu with black band, 2*SU. Can probably go to the grey band...
18:57 (6:54/7:01/5:02)

8:46
Scaled to kipping pull-ups and single unders. Completed 20201119

M/34/6’/175#

16:45 Rx

13:53
subbed strict ring muscle ups (from standing)

33/m/80kg BW

13:33 Rx'd

as EMOM
5/5/5
50/50/50
4/4/4
40/40/40
then 9MU and 90DU as quickly as possible.

Fun.

16:41 Rx

11:36 with bar MU

RX 13:12

8:27 Rx

20min32 a la caserne 

Holy scaling batman. 
Did 4 rds: max pushups, banded chinups, double unders
20/10/10/10
7/5/5/5
10/6/4/4- I got new shoes and the rope kept catching on the tread. I can usually knock out more of these. 

M/25/5'8"/160lb
CrossFit AFK

15:05 - Rx

9:58 (bar mu) 
M/44/78kg 

16:29 Rx

muscle ups aren’t like they used to be

M/27/200/6’1”

16:20 RX
m/40/158/5’7”

14:34

15 Strict Pull Up
15 Strict Ring Dip
150 DUs

12 “ “
12” “
120 DUs

9” “
9” “
90 DUs

13:16 with strict MUs from kneeling since I don’t have a high rings set-up.

Went easy today, subbed 15,12,9 chest to bar pull-up/ring dip for MU’s. Did singles for DU. 
9:32. 

33:58

Subbed a split combo of strict pull-up + ring dip at 3x reps for muscle-ups. For example, 15 MU x 3 = 45 reps; split = 23 pull-ups + 22 dips. Total 54 of each across 3 rounds.
24:12
DUs today were a disaster. Some days are like that; other days they're a breeze. I don't know why I'm not more consistent. Oh well.

Subbed bar MU’s

14:55

09:46 RX

My dad came over and we bench pressed like globo gym bros. Don’t judge me. 

25.59. 15 ring mu prog, 150 du, 12 ring mu prog, 120 du, 9 ring mu prog, 90 du.

Ring mu prog: seated in purple band mu. DU w speed wire rope.

M39/6’0”/190

scaled to 12/120/9/90/6/60

1607

mostly doubles on the MU.  Surprisingly nasty combo again on this couplet.

Rx   8:43

Subbed to strict pullups and dips 
21:40 
That last set of d/u was tough. Lots of resetting 

Scaled:
light band assist bar muscle ups 
2x single unders

21:47

Rx but did bar MU’s

22:50

36/195/5’9/M

18:40 Rx
m/52/5'11"/200#	

Hansen 31:45
5 rnds
30 KBS 70lb
30 Burpees
30 Straight leg situps*

*subbed in for GHDs at home.

m/44/5'8"/170

Subbed/scaled to:
3 SU per DU
1 30# weighted dip/pull-up per MU.

16:37

Scaled muscleups to strict pullups & strict ring dip

15:04

For time:
15 muscle-ups feet on the ground in front rings
150 double-unders RX
12 muscle-ups Feet on the ground in front rings
120 double-unders RX
9 muscle-ups feet on the ground in front  rings
90 double-under RX
18:50

Hi,
lockdown in FRANCE, Gyms and Excellence B Rugby Championship are Closed.
1km, 1 hour :
So, Cindy at stade du Roc, 24110 St Astier :
12'20'' and 13'00'' ; A.M.R.A.P. 7 rounds and 6 rounds.
Good luck for this week.
Thousand thanks.

Male 50yo/180cm/77Kg
DU 
MU scaled C2B and ring dip 
14:43

M/46/6'2"/185#

Scaled MU's to 12-9-6 the rest as rx'd 
14:34

Practiced DUs and muscle ups to start, getting closer,but not there yet. 

Subbed w/ C2B and singles.

6:29

Did immediately following yesterday's workout. Woof.

22:44 (bar MU)

Subbed muscle-ups for pull-ups and singles for doubles. This felt like a good warm up for something else. 
5:58
M/48/5’5”/190#

reps as outlined
switch grip pull-ups
high knee jumps
17:15

I can’t do either of these, DUs a few random ones, so used to as a practice day. 
2Rds
5 mins DU practice 
5 mins muscle up transitions 
10 push-ups 
10 dips

Subbed strict(ish) C2B pull-ups and ring dips for MUs
21:40

I was tripping a lot on double unders today, and they just flat out gassed me. Oh well, more practice.

Rx : 10'04 15/78+72 (corde mal réglé)/6+6/40+80/3+3+3/90

Mal au ventre cheat meal chez max ...

RX:13'.
https://youtu.be/UA10sqnoQH0

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Muscle-up - scaling an obstacle using the entire body
Double-under - jumping with elasticity and an extra component of accuracy

WHAT ABOUT THE FORMAT
Two movement that are considered pretty technical in a volume that can allow really good CF'ers to get a Fran-type feel and mid-level CF'ers lots of reps to practice.

TECHNIQUE SCALE
2 rounds of:
6:00 kipping muscle-up practice
6:00 double-under practice

CONSISTENCY SCALE
Mush everything together in 1 round

INTENSITY SCALE
Sub either kipping pull-ups or kipping dips or burpees or rope climbs for muscle-ups
Sub a Run for double-unders

MY STUFF
I used this more for quality, 300 single-foot jump ropes each round and 12-9-6 muscle-ups. Forgot time. Also switched the order on accident

GENERAL FEAR LEVEL: 3-7, depending on how good you are at each movement