CFWUx2 1*40hpcl*5
158 reps
+2 hpcl after buzzer
40lb dbs
HSPU probably too allow?

35# dumbbells, 10min cap, and subbed:

3 rounds of:
10 shoulder presses
10 HPCs
10 TJs

rest 1 minute

3 rounds of:
10 kipping pull-ups
10 db shoulder-to-overheads
10 TJs

27 reps into second batch

Test 1:

3 rounds of:
7 strict handstand push-ups
10 dumbbell hang power cleans, 35 lb
30 double-unders

Rest 1 min., then:

3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads, 35 lb
30 double-unders

Time: 11:28

Test 1: 3 rds + 6 HSPU IN 4th

11:29 Test 1 -intermediate scaling, 4 pushups left at 10m mark...first part 4:21 -almost got through all hspu unbroken which was cool. Broke last set 8/2. Had to break push press after round 1 which was surprising. Pushups got really hard and I broke them early anyway to save stamina. (9/6) Much tougher than expected, which I should’ve expected because it didn’t look too bad! Anterior deltoids are already sore 20m later. 
 

42/69”/177lbs. 

Test 2, as rx’d, 36:36.

Rope climbs after GHDs were tough, as expected.  Pistols really started to add up as well.  Just a tough one all the way around. 

48m/5'10"/185

QT1

3 rounds 
1 min rest 
1 rounds+ 13 Reps 

QFT2

20min time cap
181 reps

M/35/6’/175#

285 reps Rx

26y/o
160lbs
2021 Q1:
1-5:27 Rx
2-7:14 Rx
Time: 13:41 with rest minute
2021 Q2: 22:57 scaled
60-50-40-30 
Weighted abmat sit ups (20lb medball)
Weighted step ups 24” (20lb medball)

at cap: 338 reps
finished 12:29

QFT1:

3rds
10 pike push-ups to ab mat
10 DB HPCl 20#
50du

1 min rest

3 rds
10 knee pushups 
10 single DB to OH 20#
50 DU

F/24/5’5/140
CrossFit AFK

Intermediate #1: 282 reps at 10 minute cap.  Finished at 10:36.

#1
   79 RX rep @ 10min (29:43 minute total)
#2
  247 RX REPS @ 20min

#1
    79 RX reps  at 10” (29:43” whole thing)
#2
    247 RX reps

Quarterfinal Test 1

Intermediat Option: 15:05 @20 kg DBs

Test 1 at home with mods:
40lb DB’s
subbed 15 push-ups for the kip HSPU
Made it through 2 rounds of second triplet when 10 min ran out, finished it out at 12:05. Shoulder burner!

Test 2 then Test 1. Holy hell. Mods galore. 

Test 2 - reps as RXd.

°18" plate stack plus yoga blocks for GHD
°Pull up + knees to elbows x3 for each rope climb
°Single leg squats to 18" stack

19:25

Test 1 - intermediate ish. - 3 rounds each. 

°10 HSPU to 4" block
°100lb barbell hang power clean
°50 Singles
•1 min rest
°15 push-ups 
°100lb push jerks
°50 Singles

Got through 4 rounds and 8 reps of push jerks before 10min timer. 

Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders
Rest 1 min., then:
3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders
35-lb. dumbbells

Made it 6 reps into round 3 of part 2. 

Edit: Test 2 done 4/13/21
Time 20:51 

Used black band with pistols to maintain intensity. 

25 GHD sit-ups + 25 abmat sit-ups. 
5 rope climbs, 15 ft.
50 single-leg squats, alternating
20 GHD sit-ups 20 abmat sit-ups. 
4 rope climbs, 15 ft.
40 single-leg squats, alternating
15 GHD sit-ups + 15 abmat sit-ups. 
3 rope climbs, 15 ft.
30 single-leg squats, alternating

QF Test 2, modified. Completed in 19:40.
50 GHD sit-ups 
25 strict ring rows 
50 pistols to bench alternating legs
40 GHD sit-ups 
20 RR
40 pistols to bench 
30 GHD sit-ups 
15 RR
30 pistols to bench 

11:45
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 single-unders
Rest 1 min., then:
3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 singleunders
Have not perfected the DU 
♂ 35lb. KB

M/25/5'8"/155lb
CrossFit AFK

QFT1 - 17:35 - Rx (5 kipping handstand push-ups at the 10-minute mark, finished the 1st 3 rounds at 8:41)

3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-unders
Rest 1 min., then:
3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders

10:58

Beginner + (higher loads)
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-unders
Rest 1 min., then:
3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders

10:58
1 minute rest included

#1: 290 reps Rx
finished at 14:53
M/43/5’8”/165

Test 1- 300 reps Rx (5 rounds + 10 DB Shoulder to overhead)

Test 2- 259 Reps (28 of 40 GHDSU)

M/6’1”/28/200lbs

Test 2 with ab mat sit-ups and 3x towel pull ups.

Got through 8 sit-ups on the round of 30.

4/10 Test 1 sc str HSPU to 2" mat & kipping to 4" mat/45#/50 SU...time cap - 280 reps

Test 2 when it's not raining

7/16 finally got around to test 2, Sc to 60/50/40/30 ⚓ SU & pistols to the bench. 1 legless rope climb between each set.  Completed 60/1/60/50/1/50/40/1/40/6/-/- @ 20 min. Total reps 309...Finished the rest in 24:27 total.

#1 217 at c/u
(19:51 total, kipping 10-9-8-7-6-5 HSPU)

Scaled to 50, 40, 30 of # 2.

realized I wasn’t going to finish under the cap so I rejiggered the last round to 10-1-10 to finish just under the 20.  Fun

Test 1
scaled:
3 rounds of
10 band assist strict HSPU
10 DB hang power clean 35lbs
75 single unders
5:08 rest 1:00 minute
3 rounds of
15 push-ups 
10 shoulder to overhead 35lbs
75 single unders
5 rounds + 5 S2OH 
Completed the last round at 11:03

Test 1
10 strict HSPU
10 barbell hang cleans @105#
30 DU
2 rounds + 45 (5 DU short of 3 rounds)
10 min time cap was aggressive
Did tomorrow Test 4 first (4RM Front Squat)

*Quarterfinal Test 1*
For total time:

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders

Rest 1 min., then:

3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
___________________
Sin Time Cap
Time;- 17:57:68 min Rx'd

Modified to:
3 rounds of:
10 strict handstand push-ups to abmat
10 dumbbell hang power cleans w/ 35lb dumbbells
50 double-unders
Rest 1 min., then:
3 rounds of:
10 GHD Sit-ups
10 pistols
10 strict pull-ups

11:20

M 50/190/6’
Did #2 today.  Subbed abmat  sit-ups and pistols to an 18” bench.  Got through the round of 40.

Test #1 Intermediate Option 
w/ 35lb KBs

9:38

Splits: 4:28/5:28/9:38

Did modified / scaled versions of TEST 1 in the early morning, TEST 2 in the afternoon

TEST 1 - For total time:

3 rounds of:
10 DB strict presses | 2x12,5 kg BD
10 dumbbell hang power cleans  | 2x12,5 kg BD
50 jumping jacks 
--Rest 1 min., then: --
3 rounds of:
10 pike push-ups from floor
10 dumbbell shoulder-to-overheads |  2x12,5 kg BD
50 jumping jacks 
SCORE AT TIME CAP: First 3 rounds + 10 pike push-ups + 5 DB  shoulder-to-overheads 
TOTAL TIME: 18'53''

TEST 2 - For time:
60 GHD sit-ups from bench
6x (5 hanging knee tucks + 5 jumping pull-ups)
60 single-leg squats to chair, alternating
-
50 GHD sit-ups from bench
5x (5 hanging knee tucks + 5 jumping pull-ups)
50 single-leg squats to chair, alternating
-
40 GHD sit-ups from bench
4x (5 hanging knee tucks + 5 jumping pull-ups)
40 single-leg squats to chair, alternating
-
30 GHD sit-ups from bench
3x (5 hanging knee tucks + 5 jumping pull-ups)
30 single-leg squats to chair, alternating
-
SCORE AT TIME CAP: First set + 50 GHD sit-ups + 5 HKT + 5 jumping pull-ups
TOTAL TIME: 40'17''
--
Still sore from yesterday, decided to do both WODs anyway, the first before my brain realized what I was doing, the second after a long and exhausting week.  Both were painfully slow and awful, but in a good way 😅  

4 + 20, Intermediate 

Test 1: 286 reps Rx
Test 2: 229 reps Rx
Nice tests!
m/52/5'11"/200#	

M 50/190/6’
Did test #1.  Subbed pike push-ups for strict hspu.  Scaled weight to #40 dumbbells.  17.54.

Test 1
Scaled to 25# DBs & SU

3 Rds + 1 Rd + 2 HSPU 

M/55/6’0”/180

Because double-unders are a non-functional and stupid gym trick, I had to choose: 

2021 CFG Quarterfinals Test #2

Rx (masked): 19:51.4*

Rd 1 (60’s): 7:01
Rd 2 (50’s): 13:29
Rd 3 (40’s): 17:41
Rd 4 (30’s): 19:51.4

*I never imagined making the time cut on this, but I was able to go unbroken on the GHDs and pistols in Rds 1 & 4, and go 25/25 and 20/20 in Rds 2 & 3; surprisingly, the rope climbs, not the GHD situps, were the toughest both physically and especially mentally

Option 1 scaled to:
box piked  HSPU
2x 45#DBs
3 SU per DU

10:12

Intermediate Option'ish:
3 rounds
10 pike push-ups (feet on bench)
10 hang power clean 75#
30 DU

Rest 1 minute then

3 rounds
15 push-ups
10 push press 75#
30 DU
Finished just under the time cap - 9:58

Subbed 75# barbell because I have no DBs. Wow that was a burner! Lungs and shoulders were cooked but I didn't stop moving and made the cap.  Did several rounds mixed bag of commando pull-ups, T2B, deficit push-ups, hang squat cleans, and jump rope practice afterwards.  I have no doubt I will be feeling this later.

Intermediate Option:
3 rounds of:
10 handstand push-ups from box
10 dumbbell hang power cleans
30 double-unders
Rest 1 min., then:
3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders
♀ 30-lb. dumbbells
♂ 40-lb. dumbbells
260 reps

M/47/226
3 rounds of:
10 Shoulder Press, 75 lbs
10 Hang Power Cleans, 75 lbs
50 Single Unders
Rest 1 min
-- then --
3 rounds of:
10 Push Press, 75 lbs
10 Push Jerks, 75 lbs
50 Single Unders
*Barbell

Beginner option 2. 15:53.89

Test 1, 36lbs dumbbells; 2nd rd: wall-facing HSPU
Finished the 1st part
2nd part, only 1st round up to 10 DUs

Thought of finishing the WOD, just to see how far back I am, but wow I'm burnt. Fun WOD.

Test 1: 3 rounds + 7. 20lbs dumbbells

3 rounds of:
10 pike push-ups
10 dumbbell hang power cleans, 35#
50 single-unders
Rest 1 min., then:
3 rounds of:
10 pike push-ups
10 dumbbell shoulder-to-overheads, 35#
50 single-unders

Hit 10 minute time cap at 3 rounds + 18 reps

Intermediate Option Test 1:
Subbed 15 push-ups for kipping HSPUs
Total - 284 (35# DBs)

Beginner Option Test 2:
9:49

Test 2
Scaled
Abmat sit ups
Strict towel pull ups--12/10/8/6
Pistols to 20" box
Completed rnd of 40 at the 20 min cap
Finished wod at 22:18
m/51/175

Test 1 begginer: 6:08

Quarterfinal Test 2 time (13’)
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating
Time cap: 20 min.

Quarterfinal Test 2(time cup 13’)
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating
Time cap: 20 min.

Quarterfinal Test 1(tolta time 8’)
For total time:
3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders
Rest 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Time cap: 10 m

Pregnancy Scaling

Quarterfinal Test 1
For total time:
3 rounds of:
6 push-ups (hands on bench, knee push if needed)
6 dumbbell hang power cleans
45’’ Bike Erg (low pace)
Rest 1 min., then:
3 rounds of:
6 push-ups (hands on bench, knee push if needed)
10 dumbbell shoulder-to-overheads
45’’ Bike Erg (low pace)

Or

Quarterfinal Test 2

40 (20/20) Slow Mountain Climbers (hands on bench)
4 rope climbs, from lying to standing (use your legs if needed)
40 lunges
30 (15/15) Slow Mountain Climbers (hands on bench)
3 rope climbs, from lying to standing
30 lunges
20 (10/10) Slow Mountain Climbers (hands on bench)
2 rope climbs, from lying to standing
20 lunges
10 (5/5) Slow Mountain Climbers (hands on bench)
1 rope climb, from lying to standing
10 lunges

FOCUS: Ability to speak without difficulty during the whole workout

Rx’d

Test 1:   9:31

Test 2:   19:03

Quarterfinal Test 1：356reps.
https://youtu.be/HAQ6subdYOo
Quarterfinal Test 2：345reps.
https://youtu.be/pL3L65KU4-0

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
The first theme here is obviously being a test, so above anything else you can pick a workout or other fitness test and use it here. But also you have shoulder strength/stamina challenged by high intensity, or hips strength/stamina challenged by volume.

MAIN DECISION
Not only which workout, but also do I have the gas in the tank to really "test" myself after an all-out 5k row yesterday?

TECHNIQUE SCALE
WOD 1 would be good, just up it to 20 minutes and scale strict hspu to anything upside down

CONSISTENCY SCALE
WOD 2 would be good

INTENSITY SCALE
Use both workout to pick the two movements you can do the best and make a 10-minute AMRAP out of it. Practice the other stuff in the warmup.

INJURY SCALE
Upper-body - WOD 2, sub one-arm ring row for rope climb
Lower body - AMRAP in 20 minutes of: 10 handstand push-ups, 2 rope climbs

MY STUFF
I took a guess at the workout after seeing the layout released. I did 7 rounds of: 2 freestanding hspu, 8 dumbbell lunges, 40 double under.

GENERAL FEAR LEVEL: 7?