Finally made up 5/10/2023... Scale to flattened higher Go-Kart with 260 lb load/2 rope climbs/10 single arm 40 kb c&j. Timer didn't start.

same day

10-8-6
rope stand to floor to stand
Kbrs 24
strict burps
10:38

100m dirt bike push
5 L n 5 R rope pullups
Double kb  cnj with 35s
9:37

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

16:19 - Sc (60m sled push - 30m down and back. 2 12ft legless rope climbs from seated. 35lb kettlebells for clean and jerks. Echo sled loaded with 2 45lb plates and the two 35lb kettlebells. I used my legs to get down the rope. The sled and rope climbs were the hardest part. Warming up the 53lb kettlebells didn't feel good so I didn't use them, but after getting into the workout I probably could have used them.)

Lesson Plan
Warm-up
4 rounds 
25ft empty sled push
25ft empty sled drag, reverse
20 Hand to hand single arm kettlebell swings, Russian swings
1 Turkish get-up, each side
Specific Warm-up
Rope climbs
5 rope pull-ups, each side (switch top and bottom hand on the rope)
5 rope knee raises, each side
3 laying to standing rope climbs, each side
3 up down rope climbs, each side
-from seated or standing, pull-up and reach over hand over hand then lower back down hand under hand. Practice the ascent and descent.
3 6ft climbs, legs or legless
1 12ft climb, legs or legless
Kettlebell clean and jerks
3 reps each with light kettlebells of:
Single arm Clean and hold at front rack, each side
Single arm Clean and hold at front rack + Jerk + Back to front rack, each side
Single arm Clean and Jerk + Swing down, each side
Double Clean and hold at front rack
Double Clean and hold at front rack + Jerk + Back to front rack
Double Clean and Jerk + Swing down
Workout of the day
-keep the sled steady
-climb quickly, avoid being on the rope too long
-small chunks on the kettlebells
Cool-down
Wrist stretches
Butcher block stretch

Modified:
--
3 rounds of:   
Sled push over 30 meters with a 30 kg makeshift sled
2x 15 inverted rows +  15 hanging knee raises 
DB clean and jerks @ 2x 12,5 kg DB (20 / 15 / 10 reps for round 1, 2 and 3, respectively) 

31'20'' 
--
Peace. 

Sub’d sled push with 
10-10-10 overhead DB lunges with 35-15-10 dumbbells per round. Probably a little too much shoulder stimulus and not enough legs. 
For rope climbs did three legless ascents, and full descents, to 9 ft ceiling. 
Used 35 dbs. for c&j. 

tore my thumb on descent 3 of round 2 so any reasonable time goal was destroyed after that. 
22:23

2x16 Kg KB
2x~10m Empty Sled Push on rubber floor
5m rope climbs

11:38

https://youtu.be/a8evKeG0u6M

Completed after 220805. Completed outside in the heat.


Used my kids wagon filled with 230lbs worth of plates. 1 lap around the house, about 50 yards with some minor elevation changes both ways. Heavy enough to suck rounds 2 and 3. L sit pullups x5 for each climb, had to be unbroken to count. 50lb dbs used for c&p.

14:49.

Clean and jerks were the worst part. Grip sweat made it even more challenging. Clothes were drenched. 

16:56
16kg kbs

51:26 went left arm 10 reps into 1st round. Tweaked right shoulder.

Scaled 1legless rope climb last round (120/40/80/120kg, legless up&down, kb 28kg)

https://youtu.be/miEO0S-6wfk

M 52/205/6’
I did 4 rnds of 90 yard sprint, 20 wall balls with a #20 ball and a 9’ target, 6 dumbbell squat snatches @#50 with another 90 yard sprint.  3 minute rest after each round.  
16:58.

Completed Rinse & Repeat(ish) (220806), results posted there.

Wasn't going to get to train yesterday, had a pool available today, and I haven't figured out how to do Alpaca at home yet, so made up yesterday's WOD.

14:20.
50# KBs.
Ground to feet rope climb.
270# sled for 30 yards.
39/m/6-4/215

I appreciate the high quality content. Thank you. 

For time: 14:43 44 lb Kettlebells 
Sled push
2 rope climbs
20 kettlebell clean and jerks
Sled push
2 rope climbs
15 kettlebell clean and jerks
Sled push
2 rope climbs
10 kettlebell clean and jerk

27:17 3 rounds: #20 vest, #45 plate carry 400m, 15 #53 kettlebell swings, 6 9ft. Rope climb, 15 kettlebell swings 
I caught the sandbags last night it was awesome! 
Did a little extra, #20 vest 45 plate carry 1 mile then a 1 mile cool down no vest or plate. 

Scaled
10 strict rope pull ups
20 kb c & j -- 35# kb's
50' sled push w/95# (I have one of those "spud sleds" and 95# was all I could put on without the things digging into the grass on my lawn-still difficult though)
10 
15
50'
10
10
50'
16:22
m/52/175
The strongman/heavy bag lifts last night were awesome to watch---those and "The Capitol"

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifitng and gymnastics. Odd objects, general movement patterns (pushing, pulling, moving an object through a large ROM), are also themes. I haven't watched any of the Games so not sure how accurate these notes are the the recent workouts.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY							x?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
10 cleans
10 push press
*practice rope climbs in warmup

CONSISTENCY SCALE
For time:
6 legless rope climbs
45 kettlebell clean and jerks
Max distance sled push in "x" amount of minutes

INTENSITY SCALE
3 rounds of:
400m med ball run
2 rope climbs (as difficult as possible without having to rest between)
15 clean and jerks with a bar (unbroken)

MY STUFF
Didn't get to this one in time; I did yesterday's with a 200m run instead of swim

GENERAL FEAR LEVEL: 7?