CFWUx2 5hspu (sub for dips)
8r

CFWUx2 
7r (?)
@Mom's

Finally made up 9/5/23! SC HSPU to 2"mat/pistols to 19" bench...5+5/-/-

next day

Cindy 
amrap'20
2 strict ring pull ups
8 push ups
16 strict asq
18+5

accessory

5 rounds plus 14 reps - Rx’d

9 rds

Scaled to inverted push-ups on box; lunges (10 each leg) and 10 pull-ups 

43 / 6’0 / 190

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

12+9 (Pistol were heavily taxed from the running and L-sit, and my cycle speed was slow for me. Triceps also were a little sore overall. My hands got hot about halfway through at the 10-minute mark and tore a blister on my finger on round 9 or so. Pull-ups were definitely a limiter today. Did versions of 8/7 6/5/4 and 5/5/5 to get through my pull-ups.)

Lesson Plan
Warm-up
2 rounds of:
4 crab glute bridges
4 crab glute bridges with a leg lift, alternating lift
4 crab glute bridges with arm reach, alternating reach
2 rounds of:
4 cossack squats, right leg
4 cossack squats, left leg
4 typewriter cossack squats, L to R = 1
2 rounds of:
4 PVC overhead lunges with a pass-through at the top, alternating steps
4 Plank walkovers, L to R over the PVC sideways = 1
4 Laying PVC toe-to-bar
Practice HSPU's
3 reps, 5-seconds hold at the top, 5-second negative descent
Push-up
Pike push-up, feet on the floor
Pike push-up, feet on a box
Handstand push-up
Practice Pistols
12 Squats
8 Narrow stance squats, feet together if you can
4 Ankle hugger single leg squats, each leg
2 Single leg squats, each leg
Practice Pull-ups
12 Shoulder shrugs, hanging (active shoulder)
8 kip swings
4 strict pull-ups, leg assisted or band assisted as needed
2 kipping pull-ups, jumping pull-ups as needed
Workout of the day
-This warm-up will still get you ready for Cindy or a scaled version of Mary. 
-Try to keep rounds close to the same amount of time, aim for 2-minutes or less. 
Cool-down
4 rounds
10-30 seconds reverse grip hang
4 PVC sotts presses, scale to seated as needed

8 rounds plus 1 hspu (last one was strict)

UB kipping hspu. Only alternated pistols for first couple rounds then did 3-4 each leg to start with after that…Strict pull-ups 6-5-4 until I had to minimally kip after 6 starting r3 or 4 to keep the same rep scheme/intensity. 6/9 kipping last round. 
Didnt move fast but felt pukie briefly afterward. No breakfast or Beta Alanine beforehand. Less caffeine than normal…not feeling motivated. 

179#43%176cm

Rafael e Antônio 

Rx'd 
10 Rounds + 15 mov

M/36/6'/174#

9+25 Rx
(PR from 2020 is 10+10)

Deo gratias

5 rounds + 24 reps 
abmat HSPU
strict pull ups 

8 rounds + 1 HSPU

6+5+10+8. Did 24” box step ups for pistols. One of my most disliked workouts 

11 + 7 Rx
M/35/197

Strict UB HSPU
Alt. pistol squats
Strict C2B PU
5 rounds + 15 reps 
Left knee didn’t feel great. Stopped to put knee sleeve on. 

5 rounds

Modified:
--
Complete as many rounds in 20 minutes as you can of:

5 DB presses sitting on the floor @ 2x 12,5 kg DB
10 curtsy squats, toes against opposite Achilles tendon, alternating sides every 5 reps 
15 inverted rows 

11 rounds
--
Peace. 

8R + 15 reps

20min AMRAP: 11rds+15

5 HSPU
10 Alt. Foot on Achilles Heel Sqt
15 Pullups 

GWU: 2rds
:60JJ/5Inchworms/5ScapPushup/(5) 2 lunges+sqt

SPWU: Cossack Sqt/Toenail Sqt/Achilles Sqt
Pike push-ups/pike box push-up/HS hold/ HSPU practice 
Ringrows/Scap pulls/pullups 

COOLDOWN:

5 HSPU
10 Squats
15 Pull-Ups

8 rounds

Male/29/185/5’9

Heavy power clean and hang clean jerks prior but no excuse to not hit 10.. Need to move faster!!

Completed 7/27 a.m. scaled the pistols to a stack of plates, probably 10". Strict HSPU.

1 rep shy of 9 rounds.

Pullups were broken into 2 sets after the 1st round, then 3 after the next few rounds. Hspu unbroken until round 9, which really slowed me down, sweaty hands. 

AMRAP 10 min
5 strict pushups
10 strict squats
15 pulls on concept2, res 10

5 rds + 10 squats

5 rounds 🤪

Rx

8 rounds+ 17

At 5:30a in a hotel gym. Pull ups were a mix of strict and kipping but not enough clearance for butterfly. HSPUs we're strict.

5 rds: 5 push ups, 10 squats, 15 ring rows

Rx it
9x24, 
10 total was my goal. Damn pullups get me!
that's 3 times now, same friggin' score!!

Modified Beginner at Home workout: 10 min AMRAP- 5 pushups/ 10 Air squats/ 15 scap pullups = 5 rounds + Air squats

HSPU to AbMat, single leg squats to bench
8 rds + 5 pull-ups

5 rounds. Assisted pistols

Great work Derek!

Rx   19 rounds + 2 pistols


*Strict Handstand Push-ups.

Rx
12 rds + 3 reps

M 52/205/6’
7+6.  Pistols standing on a 20” box.

pull-ups were mix of strict, kipping & jumping

10 rounds untimed but about 20 min

HSPU strict to abmat
Pistols down to 12" box
Kipping pull-ups

10 rounds +  (5+10+2) = 317 total reps

Last time wall-facing HSPU, same others:  9 rounds + 16 = 286 total reps
31 reps better today, and tougher HSPUs!

modified/Mashed together yesterday's and today's wod
4 rnds
5 strict hspu
10 step ups 24"
1 min knee bent hold
400m run
24:01
m/52/175
holds took longer and longer each round
For my notes--
yesterday I did ohs/sqt cln/pc/pull ups/bent over rows
so I modified today's wod

11 rounds No abmat this time, used 14 in. Box for pistols, last time did curtsy squats 
190803 10+5 

Age-33
Weight-175
Height- 5’-8”
RX- Yes 

8 rounds + 26 reps

5 HSPU
10 lunge steps
15 pull-ups 

10 rounds, 10 reps

Nice Ahmed!

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Benchmark that's more challenging than the original. Gymnastics, pulling, pushing, squatting, unilateral loading also themes

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM											x

HEAVY

COORDINATION SCALE
2 minutes of practice at each station, cycle through until you feel like you got a good dose

STRENGTH SCALE
AMRAP in 20 minutes of: 1 handstand push-up, 2 pistols, 3 strict pull-ups

POWER SCALE
Cindy

MY STUFF
I did rounds of 2 minutes at each station until the clock said 20. Almost got my first no false-grip strict muscle-up

GENERAL FEAR LEVEL: 7

Beginner Option:
Complete as many rounds in 10 minutes as you can of:
5 push-ups
10 squats
15 ring rows
6-rds+24 reps

That's an awesome slomo!

Michele, you rock!  You were our flowmaster when I got my L1 back in Monrovia - So grateful to you, Mike and Mo.

Well done Michele! Great demo