Any idea how to do this at home?

3 rounds plus 13 reps
20 lb. dumbbell is the closest I could find.  

AMRAP (12:00)
15 ABSitUps (15x5=75)
10 StrictPullUps (10x4+2=42)
Score=4Rds+15+2

Intermediate option:
7.5 kg db for pull ups

2 rounds+8 pull-ups

ghd sit-ups from seated row machine
Holding db between legs yourself was pretty tough. If someone could guide how to do it without anyone putting db between legs.

still getting over a cold, scaled to ab mat sit ups x 20 and strict pull ups x 10
6 rounds

Intermediate, subbed 10 ring dips for sit-ups

2 1/2 rounds + 2 pull-ups

Seated leg raises
Strict pull-ups

5 rounds

F/140#s/5’5” 
5 rounds + 4 PUs 
w/ foot in 18lb KB

15-lb DB
4 rounds + 20 GHD

Struggled to hold DB between my feet. Next time I'd choose weighted pack/vest not DB.

M/37/6’/178#

4+18 with foot through the handle of a 26 lb. kettlebell. 

Deo gratias

Rx: 5 rounds

completed 8/11 at the home gym. equipment subs - feet anchored GHDs on plate stack. 30lb weight vest pull ups.

5 R + 4 sit-ups.

pull-ups were tough and sets got smaller and smaller.

M41/165 lbs
Rx'ed 
2 + 23reps

6 rounds (strict 10kg)

3+23
intermediate, 20lb vest

Scaled: 15 ghd+10 strict pull-ups (no weight)
4+4

Modified*

20 v-ups
10 no-weight pullups 

3 rounds + 15 v-ups 

M/44/140lb

5+12 RX

5 rounds:

20 hanging knee raises 
10 pull-ups

Immediately regretted subbing hanging knee raises, should've done hollow rocks.

Complete as many rounds as possible in 12 minutes of: scaled
30  sit-ups
10 weighted pull-ups
15-lb DB 
Total rounds 5 in 12:30

M/53
Intermediate
4 rounds + 10 GHD SU

3R *20-lb CFHIM

https://youtu.be/vMelBdNIRWI
My Second Training on Wednesday august 9 in the afternoon 
20 Incline Situps
10 weighted Pullups 25 lb
I completed 3 Rounds + 17 Incline Situps of this WOD.

Beginner option:
7 rounds and 1 rep. 

4rds GHD, 3rds pull-ups as rx’d

Modified no access to GHD
-10 abmat situps
-10 ring rows
-10 KB Swings 45lbs
-10 cal airdyne

x5 Rounds +3

12 min AMRAP
20 Sit Ups
10 Pull Ups

4+27

4 rounds 

Beginner: 6.5 rds w/ abmat sit ups and kipping pull-ups. 1k run 5:20

Scaled weight to 10# plate, otherwise Rx
4+25 (finished rnd 5 at 12:31)

All the DBs up to 35# were being used and no 15# plates so used next lower. Guess it was optimal anyway as pull-ups were the crux. I forgot how engaged the quads are in GHDs until today after doing Bert.

6 rounds
11 reps

Didn’t have a GHD machine, but otherwise did the workout Rx

Intermediate 

5+3

15 GHD Situps
10 Weight PU (15lbs)


GWU: Roll out hamstring
2x 1min Bike/10 Good-morning/10 BTN SP/5 CL/Banded Lat

SPWU: Ring Row/Pullups/^ Wod Weight

.25/.5/.75/Full ROM GHD

COOLDOWN: Lats/Back

Amrap 12’
20 inclined sit ups
10 pullups
4 rounds

Rx’d 
4 Rounds + 21 reps 

5rounds + 5. GHDs for 3 rounds and switches to situps. Pull-ups at 10lbs 

12 min
3 set completed
home workout
40x situp
40x row w/ 48kg barbell 

M/39/72”/168

as rx 4 rds + 2 reps (strict pull-ups)

Rx’d:  6 rds + 14 reps 

4 rounds even

As rx’d, 4 rounds + 3 pull-ups.

Dumbbell weighted pull-ups suck.  Would much rather strap on a vest or even use a weight belt.  Alternated between putting dumbbell between ankles and between thighs.  Neither strategy was great.  Did after Box Squats [255x3]x6.

50m/5'10"/185

5 set... Beginner option. 

Scaled to
12 min AMRAP
20 abmat sit ups w/20# ball
10 20# ring chin ups
5 rnds plus 1 sit up
m/53/175

5 even at the buzzer. At home so subbed reverse leg lifts off end of bench for ghd, unweighted pull-ups. 

M/31/205/5’10

RX’d 4 Rounds + 5 Reps on GHD

Rx   6 rounds + 11 GHD sit-ups

✅ 4 rds 

Wife 10 abmat 10 ring rows 5 rds

Unweighted pull-ups 
5 rounds
Working out in the Breckinridge Rec Center. Tons (literally) of equipment, but all the pull-up bars too high for weighted pull-ups, and those within reach are the funky cybex machines with oddly angled grips, which is what I had to use. 

60/5’8”/155ish

No ghd, sub ⚓ SU/20# kb on waist strap for PU...3+20/7

Rx - 5 rds

M/40/168

M/48/6'2"/180#

Scaled/modified to 20# WTD inverted rows the rest as rx'd 
5 rds even

12 min AMRAP 
20 lying sit ups
10 ring rows
6 rounds 11 reps 

Globo wod: first things first if you don't do GHD situps often scale the reps back or substitute a different movement. Uncle Rhabdo is not to be messed with. Subs for GHD situps are 2 to 1 abmat situps, situps on an incline board,  weighted situps, or stick situps on an abmat. You can also sit perpendicular on a bench with your feet under heavy dumbbells and do situps touching the ground behind you.  Weighted pullups as rxed. If you don't have a pullup bar do heavy lat pulldowns. 

Hotel gym mod:

20 weighted sit ups with a 12lb ball and rolled up towels under lumbar. Pull ups on rig with 25lb DB. 5am WOD

5 rounds +10

5 rounds
20# weighted vest for pull-ups 

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups, to parallel from med ball
10 assisted pull-ups
8+12

Rxd 2r+20

4 + 26
Modified kipping pull-ups for strict Weighted pull ups. Tried 10# weight west...wasn't getting anywhere! 😆

Modified:
--
15 GHD sit-ups from bench
10 strict push-ups

> 7 rounds
--
Peace. 

Subbed:
40 Sit-ups
10 Pullups +22 lbs 

3 rds + 40 sit-ups + 7 Pullups (finished the 4th round in 12:30) 

Alternated Pullups and Chinups, sit-ups were just as much a limiting factor as the Pullups because of their long cycle time

Subbed 10 Kg weighted sit ups and 12 Kg strict pull ups

6 Rds

Champions Club Scaling Notes

RANT
I kind of lose track of things I mention in these notes, but just in case I figured I'd cite my sources for where most of the thinking comes from. Besides Coach Glassman, the major culprit for the thinking behind scaling workouts was Carl Paoli. If any of you look in the old CFJ archive he had some absolutely golden content through his framework Position-Movement-Purpose, the "purpose" part being the real eye-opener for me. Then we have Kelly Starrett, who, again, was featured in a ton of early CFJ videos; even though things like his Movement Hierarchy played a big role in how I view scaling up and down, the most impactful thing I heard him say (off the top of my head) came in A Language to Diagnose pt 2 (if I recall correctly) when he said something to the extent of, "CrossFit can be the best diagnostic tool for deficiencies; the fitness we gain is a byproduct." And finally, Dr. Romanov, who helped me understand that nature is the standard we have to continually hold ourselves against; am I using gravity on my pull-ups? Is my bodyweight being applied to my advantage on rope climbs? So if any of you are in a certain mood, go back through the archives in the old CFJ and check up on Kelly, Carl, and Dr. R.

WORKOUT THEMES
Pulling from the hips and pulling from the shoulders. A kind of break from a monster of a workout yesterday.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
								x
HEAVY

FORMAT QUESTIONS
Do I have the capacity to make this an intense 12 minutes with these movements?
Do I want to preserve the intensity of a typical 12-minute workout or do I want to preserve the quality of the movements?
Is 12 minutes enough to practice these movements?

MOVEMENT QUESTIONS
More reps with less weight/ROM, or less reps with rx?
Do I want to preserve the core-to-extremity part of the GHD (kb swings could be a sub) or the pulling from the hips (L-sit or knees to elbows), or just the general changing orientation (sit-up)

MY STUFF
Crap I forgot to post this part. I did 6 rounds of 1-min weighted ring pull-up and 1 min ghd sit-up. Also subbed L-sit and muscle-up transition a few rounds

GENERAL FEAR LEVEL: 6?