amrap 10:
30s acc. Banded L-sit hold
10 30-lb. Mb clean
5 rounds

4 Rds + :20 L-sit RX

M/41/5’9”/193#

6rds+7-sec

10 min
30-sec tuck sit from floor
10 medball cleans 20lbs

7 rds

V hold 
30 kg ruck 

AMRAP (10:00)
FlutterKicks 30sec
MBCleans 35lbs 10

Score: 9RDs

Then did a 2-Mile tempo run (20:00)

Don't have the strength for Lsits. Nor had the time or patience to practice them in the middle of my powerlifting gym. Cleans were too easy. FlutterKicks were real tiring. Hopefully this helps the next time I do the MARSOCShortCard. Need to improve my core strength and PushUps. 

Beginner option:
5 kg slam ball

6 rounds
Doing even tuck sit still very tough for me 

M/50/89

Tuck sit
30#

5r+30

intermediate option with 40# slam ball cleans

8 rounds compared to 7+ 30 sec

completed 7/6 at the Y. used an 18lb slam ball for the cleans. L-sit with butt on ground.

8(?) rounds + 30s L-sit, lost count.

boring workout without a fun odd object. 

211127 - same L-sit scale, used a 40lb log for cleans. 6 rounds.

That was super fun! I used a 20kg Tidal tank and modified the L-sit. 

Beginner: 7 rds w/ 20lb duramax. 1k run 5:38

Modified:
--

Complete as many rounds as possible in 10 minutes of:

20 supine leg raises 
10 single-arm DB power snatches @ 15 kg

> 4 rounds + 20 leg raises
--
Peace.

Partner workout 
 Partner 1: 10 cleans with 11kg backpack
Partner 2: seated leg lifts with hands behind hips.
switch at :30 for 10 mins. 

7 rds- Rx

5 rondas + 5 seg

L-hang 30 seg 
10 clean 12kg medball

últimos 2 rounds los abs estaban seriamente fatigados, comencé completando 2 x 15 seg, terminé en 9-9-9-3
Lindo WoD para completar el ciclo.

M/39y/15%BF

Lsit on the box/45lb plate
3rounds + 17sec

6 Rounds + 20 sec 
Slam 12 kg 

2 first rounds  L Sit
Then 4 Rounds Tuck Sit 

10 Minutes AMRAP
30 seconds Ring L Sit
10 Sandbag Cleans 48 lb
I completed 4 Rounds.
https://youtu.be/vvFXT3gaTVw

M/54/228lbs 21 hours fasted 
Complete as many rounds as possible in 10 minutes of: 5 Rounds 
30-second L-sit from leg raise platform 
10 odd-object cleans  40 lb sand bag 
Zone 2 run 20 minutes. 

10 AMRAP
30 Seated single leg raises, hands behind torso
10 Sandbag Cleans @50#

7+28

4 rounds
L-sit holds (30 sec)
50lb sandbag clean

Intermediate female (from Germany)
35 lbs Sandbug clean
and Tuck sit hold
10 Rounds and 10 sec. Tuck sit hold

I am satisfied :-)

Rx - L-sits from push-up bars, SCs with 20# medball
5 rds at the buzzer

Compare to 211127: Intermediate scale with 20# medball, 6 rds.

I consider this an improvement over the compare to score seeing that I did the L-sits.  None of the sits were unbroken today.

scaled L-sit 
Sandbag #35
6 Rounds + :24 Lsit 

10rds

:30 L-sit Leg Raise Drill
10  Medball CL (20lbs)


GWU: 2rds 1min Bike/5 Scap Pulls/5 Pullups/10 Sqt/:15 Hollow Hold

SPWU: Medball CL Prog. 
L-sit Drills

Cool Down: Quads&Core

7 rounds, plus :30 sit + 5 cleans

:30 tuck sit & 20lb med ball

Compare: 7 rounds, plus :10 sit

Same scale

tuck hold on dip bar
30lb DB

Tuck hold on parallettes
25-lbs of dumbbells in a satchel
Odd-object cleans as in video (no squat)
9 rounds + 7 seconds
All sets unbroken

6 rds with parallets and #30 slam ball

Midday, 50 flights up and down while waiting at Dr. 

Today: tuck sit on box/20# med ball...6+10s/-
11/27/21: Sc to parallel bar tuck sit hold/30# backpack sq cleans...5 + 30s/8

M/48/6'2"/180#

Scaled to ring hanging knee tucks and 30# medball squat cleans the rest as rx'd 
8 rds even had 3 seconds left on the clock

During naptime
lean back l-sit scale, switched legs often
cleans w/a carseat and 20# db (no babe)
6 rounds

fun stuff!

Seated single leg raises, hands by hips
13 each leg per round
2x5kg (11 lbs) medballs

8 rounds + 13 leg raises

Used two medicine balls for L-Sit
Used two 35lbs dumbbells for cleans
6 rounds 

Complete as many rounds as possible in 10 minutes of:
30-second L-sit from the ring split 10”-10”10”
10 odd-object cleans kettlebell 24 kg
Total rounds 9

4 rds (22 lbs ball + small parallets + squat cleans) 

Champions Club Scaling Notes

RANT
Sometimes I'm dramatic about my lifestyle for the sake of attempted comedy, but when I tell you that the last time this workout came up was the single happiest day of my life, I am not exaggerating in the slightest. And in case anyone's wondering, 60 days...

WORKOUT THEMES
I mean, for real... I can watch it over and over again.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM						x

HEAVY

COORDINATION SCALE
Set a clock to 20 minutes and practice L-sits and power cleans, probably from the hang

STRENGTH SCALE
AMRAP in 10 minutes of:
Max L-sit from floor
1 power clean

STAMINA SCALE
5 minutes of L-sit then 5 minutes of power clean

MY STUFF
Did a different one today

GENERAL FEAR LEVEL: 6?

awesome video..very helpful👍

awesome great help!

My nemesis

Great progressions! The last one is hard. I used yoga blocks to support myself, it's a bit easier for the wrists.

It can be tried. 
Excellent!

Wow - the last exercise is so hard! Love this stuff. Thank you @CrossFit #IHaveSomeWorkToDoHere Lol!

Much needed! Great progressions.