CFWUx2 1mu sub for pus/dips
1r +32 reps

next day

amrap'15
6 hips to rings
12 strict burps
24 Kurs 24 kg
5+7

table tennis

Used bar muscle ups and a 50 lbs. dumbbell. 
1 round plus 5 muscle ups. 

M/26/5'8"/165lb
CrossFit AFK

2+9 - Rx (Muscle-ups fell off quickly.)

Lesson Plan:
Warm-up
12 rounds, one every minute on the minute:
Start each round with a single-arm kettlebell farmer carry, 20ft down and back
Plank hold
Arch hold
Laying toe to kettlebell
Kettlebell deadlifts
-use the same kettlebell for the carry as the stations 3 and 4.
Skills
Practice Muscle-ups
5 rounds on low rings
10-sec false grip hold
5-4-3-2-1 reps leg-assisted ring dips
5 rounds on low rings
5-4-3-2-1 reps ring rows, hip to ring pull
10-seconds ring support hold
5 rounds 
1-2-3-4-5 low ring leg-assisted ring transitions, starting from bottom of dip and falling back without rings leaving the torso and pulling back to the bottom of the dip.
1-2-3-4-5 ring kip swings, pull towards hip on high rings
Build-up
3 rounds
2 ring muscle-ups, focus on kip and transition.
6 kettlebell swings, build up from a light kettlebell to workout weight.
Workout of the day
Good luck
Cool-down
30-90seconds each,
Wrist stretches
Banded Hamstring stretch, each side
Foam roll glutes

5 rounds RX 
with a 40# KB 
My 2 Favorite Movements! 😎

Scaled to 7 kipping pull-ups, 7 kipping ring dips & 36 kb swings w/ 35 lbs. and got through exactly 3 rounds

M/36/6'/176#

15 AMRAP
7 strict ring muscle-ups
36 KB swings 53-lb.

3+2

Deo gratias

M/48/138 lbs/ 5’-6”
completed 3 rounds with about :50 left. I was pretty tired as it was super hot out and I had already done a ton of other sports and run the dog long so I stopped.
i went out a little too fast.
Typically broke up MUs into 3 sets of 4 reps. I would typically break up the LB swings into 14/12/10. I used the heaviest KB I have which is 24 KG or 1.5 pood. 
good different mix. Fun workout.

Today: SC 7/7 PU/bar dips 60# Russian
3+7/7/20
7/24/20: Sc to Banded bar MU (black and grey)/Russian KB swing 50#...2+9/-

3rnds Rx
M/35/197

Scaled/subbed due to equipment constraints:

15 min AMRAP of:
12 bar MU’s
36 KB swings at 50#

4 rds

200724 (same scale): 3 rds + 23 reps 

I don’t have the equipment to do muscle ups for the beginner options so I did 12 20lbs flat dumb bell squeeze bench presses, 12 40lbs bent over rows, and then the 36 20lbs dumbbell swings ( I also don’t have kettlebells) all in all I got 9 swings away from four rounds. 

15 min AMRAP: 
5rds+ 28reps                Jodi: 7rds

7 Seated MU Prog.        6 Ring Row/JDip
36 KB swing (53lbs)       21 KBS(26lbs)

Beginner modified:

12 inv rows (don’t have rings) + 12 reg dips
21 kb swings 20lbs

8 rounds + 3 rows

Completed 7/23 a.m. Vacation subs. x12 50lb DB Devil Press, 24 kg KG swings (American). 

3 rounds + 3 Devil Presses

Never tried those presses before, what an ass kicker! Wanted a suitable sub for the MU's and I think these did the trick. 

Modified
--
Complete as many rounds as possible in 15 minutes of:

12 inverted rows
12 bench dips 
36 DB swings @ 15 kg KB

4 rounds  + 12 rows + 12 dips
--
Peace.

Intermediate

3 rounds + 25 reps

https://youtu.be/mC2rQIUjbxo

modified to:
On a bar, 14 strict pull-ups + 14 strict dips below parallel
36 kb swings (Russian)

3 rounds + 2 pu/2dips

For kb swings I used 55lbs first 2 rounds and switched to 35 lbs on round 3 to maintain intensity. 

M 51/205/6’
Subbed jumping bar muscle ups for muscle ups.  Kettlebell swings @#55.  3+8.

Rx   3 rounds + 12 MU + 32 KB swings


*4/4/4 on MU
*12/12/12 on Swings, except last round 6/6/8/12
*Muscle-ups on Long Straps

Scaled to:
assisted bar mu
50lb db swings

3 rounds + 3 mu

2 rounds Rx

Beginner Scaled
15 min AMRAP
12 Horizontal ring row into 12 jumping dips (negatives)
21 KB swings (20kg)

5 rounds 12 rows 9 dips

Grip was virtually gone after each round going into the rows. Why is it suddenly so hard to raise y hands up? :D

Scaled/subbed, 15 minute AMRAP
12 Jumping CTB Pull-ups
12 Ring Dips
36 DB Swings (35#, heaviest I have, no KBs)
4 rounds

4 rounds pull ups and dips, 1st round 35 lb kb, last 3 rounds 25 lb kb 

4+12,12,12 Used 24kg KB did 12 PU and 12 Dips 
Afternoon 8 Ring PU, 8 PU, and 12 KB 24kg 8 rounds 
Wife 12 Ring Rows, 12 Jumping Dips, 21 KB 8 lbs 5 rounds

Scaled to
15 min amrap
12 ring rows
12 push ups
36 kbs 53#
5 rnds as the buzzer went off.
m/52/175
Front of right shoulder felt off during mu/ring dip warm ups so I modified--push ups felt ok
compare to notes (not really apples to apples)
Scaled to
15 min amrap
15 strict ring dips
36 American KBS 53#
3 rnds plus 15 dips/24 kbs
m/50/175
For my notes.....my son came over yesterday and we did lots of weighted pull ups and barbell rows, so I bailed on the mu

Complete as many rounds as possible in 12 minutes of:
6 Pull-ups
36 kettlebell swings (35lb)

I miss read the time and only did 12 minutes. 

3 plus 2 pull-ups  

Almost Rx
Using high rings outside and still new to ring muscle ups(unable to string together). Gave each round at least 12 good attempts actual "good" reps likely 10,9,5. Used strapped together plates for 70lb "kettle plate swings"
2 rounds + 9

M/30s/225lbs

At work, subbed 12/12 C2B pull-up/ring dip for MU, used 1.5pd KB. 
3 rounds plus 3/3. 

Subbed like this
15 mins AMRAP of
3 rounds of 6 pull-ups + 6 assisted ring dips (from 1/2-squat to full extension)
36 kettlebells, 1.5 pood

7 short of 3 rounds: 2 rounds + PU/dip + 29 kettlebells = 209 reps

Last time: 12-PU+12-dip (no assist), same KB = 5 short of 3 rounds = 175 reps. Easier dips today, but way more reps, and again finished just shy of 3 rounds. WAY better.

Complete as many rounds as possible in 15 minutes of:
12 ring rows + 12 jumping dips
21 kettlebell swings 44 lbs
6rds+29 reps

Age-33
Weight-175
Height-5’8”
RX- No (Intermediate)

4+25KBS

*Showing round 3
https://vimeo.com/732421275

6 pull ups 
15 KB swing 55lbs
7 rounds 

5 rounds

12+12 ring row into jump dip

36 kettle bell swings. Forgot to look at the weight. 

😬 excited for this one! 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting and gymnastics. High volume, pulling with skill, scaling an obstacle, jumping with weight and rhythm, core to extremity, grip strength.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
											x
HEAVY

I WANT INTENSITY SCALE
Sub 16 burpees for muscle-ups and practice your muscle-up stuff in the warmup

I WANT TO PRACTICE THIS STUFF SCALE
10 rounds of:
2:00 muscle-up practice
20 kb swings

STRENGTH SCALE
Pick a number of each you can do unbroken for 10 minutes. So maybe AMRAP in 15 minutes of 3 muscle-ups, 15 kb swings

MY STUFF
Did AMRAP in 15 minutes of 3 assisted strict muscle-ups, 12 kb swings with Ol' Red. Didn't count rounds. Not a burner but not quite a box-checking day

GENERAL FEAR LEVEL: 7?

Thanks for the concise and very useful info & drills with a hidden bonus of learning a new word, "comfortability"!

Hidden progression: position at 5:50 if we were to run a ring row with our feet that far forward in the false grip for sets of 8-12, with the mindset of turning it into a muscle up.

Very helpful tutorial 

Very good muscle-up progression, and good to see the health benefits of wearing the masks.

Very good muscle-up progression, but there is no health benefit in wearing the masks.