CFWUx2 sub 1mu for pus/dips 10*45dl +1cl,sn 10*95dl +1cl,sn 5*106dl +1cl,sn 5*117 +1cl,sn
41:35

7.10

20:04
30 C&J - 95 lbs
30 Jump(box) BMU
30 Snatches- 95 lbs

16:16
30 clean & jerk 60kg
30 ring muscle up
30 snatch 60kg

19:10
30 CJ - 85 lbs
30 MU
30 S - 65 lbs

30 clean and jerk (55 LB)
30 muscle up.adaptado (burpee e queixo na barra) 
30 snatches (47 LB).

30 clean&jerk 55lbs (ficou leve)
30 muscle Up dip argola
30 snatches 55lbs  

12:40

9:35. 3R @ 35kg of 10 power clean press, 10 burpees, 10 power snatch. Sore knee after yesterday's run.

26:58 Rx 

M/34/5'10"/190

Scaled to 115 lbs. and 21 muscle-ups

15:55

115# 37:05

40:31
Used bar muscle-ups

12:27 for Juan’s option 1
2:44 for 30 c and j at 95lb. (5 reps sets)
To 9:27 for 21 muscleups
3:00 more for 30 snatches at 95lbs (singles)

Feeling good tired and definitely uninjured after yesterday’s first ever weighted pack run. 

40/69.5”/185

95# squats cj and snatches
20:20

For time:

30 clean and jerks
15  muscle-ups rings, kipping
30 snatches

♂‚ 95 lb. 

14:39

scaled SN to 65#: 20:06

For time:

30 clean and jerks
30 muscle-ups
30 snatches

♂‚ 70 lb.

44 min 

M / 37 / 215lbs
Rxd 19min 30sec
Grace 3min 30sec
Muscle-ups (slow) 12 min in 15sets of 2
Isabel 4min 

31:52 rx’d 

18:36
Women’s Rx.

17:50. Grace Rx at 95 lb. in 5:49 (PR), 30 baby ring muscle ups with jump up to full arm extension, 30 power snatches at 70 lb. 

30 c+j 
30 bar muscle ups
30 power snatches 

scaled to 40kg

16:48

Scaled
C&J 95lbs
Baby muscle ups
Snatch 75lbs
12:22

21:14 with strict HSPU instead of muscle-ups (don't have a rig for muscle-ups). Good workout.

19:00
Snatched scaled to 115lbs

Scaled, subbed:
30 double 20kg kettlebell clean & jerks
30 ring muscle-ups
30 double 20kg kettlebell snatches
22:10
42/1.78m/76kg
https://www.instagram.com/p/B05wqg6n41q/?utm_source=ig_web_options_share_sheet

Scaled way down:

30 Hang Power Clean
30 Burpees
30 Push Press

7:05 - 75 lbs

For time: 44:00

30 clean and jerks
30 muscle-ups
30 snatches

♂‚ 70 lb.

8:44
15 clean and jerks, 95#
15 muscle-up transitions
15 snatches, 95#

12:45, scaled to 95Ibs for C&J and Snatch, jumping ring muscle ups

Warm up:
3 min row 
then 3R of
5 Russian push ups
10 ring rows
15 BJ
10 DUs
3 wall walks

30 C&J
6R of 5 Kipping PU and 5 MU transitions
30 snatches

16:15 (20 kg)

Subbed and scaled to:
30 power clean and jerks, 85#, in about 3:07
30 burpees, in about 5:27
30 power snatches, 75#
9:29

Great workout...shoulda gone 95# and 80#.

18:48 rxd

Tiempo 28:51 
peso para los levantamientos 115 libras
muscle ups en la barra 

I did 17 clean and jerks 135lb 13 pull ups 14 dips 5 snatches 45lb bar killed me I'm so weak

Chill! 11:23 - 65# and 10 kipping mu 

Went at this at 50% (65#).   Made the reps very pretty and worked on smooth cycling touch and go.  Returning the barbell to the ground got smooth.  Starting to click.  Been working on strict muscle ups and wanted to see how kip would go and did 10 pretty kipping muscle ups in between (singles).

9:46
75lbs.
Scaled MU to box MU

13:55 @ 95# and burpees instead of muscle ups

30lb ruck
37:07 Rx’d with terrain

9:14 
Grace 95#
15 RMU 
Isabel 95# 

170 / 58

Today marks my 13th anniversary of CrossFit. I still remember that first workout where I thought 'what am I doing?' Real glad I stuck it out. 

As for today, scaled a lot with a hip and shoulder replacement.

30 C&Js at 80 pounds
60 Pull-ups and hand release push-ups (done is sets of 5 each)
30 Snatches at 60 pounds

16:27

21:52

30 C&J @ 135#
30 MU
30 power snatches @ 95#

22:54
C&J: 115lb
MU: toe nail assist
S: 95lb

For time
30 C&J @ 40kg
30 burpees 
30 shoulder press @ 40kg
9.28 min 😁

11:36 scaled

95#
Pull ups
Snatch

This was my first time doing a benchmark workout like this, scaled to 95#, did 30 C2B pull-ups and 60 dips instead of MU since I can't do MU without putting my head through the ceiling.
30 C&J ~5min
30 PU, 60 Dips ~6min
30 Snatch ~7min
19:12 total time
Did the lifts in unbroken sets of 5s, I could have gone harder, but a good workout for sure.

14:39
30 clean & jerks (75#)-(4:28-New Grace PR by almost 40sec)
30 pull-ups 
30 Dips
30 snatches (65#)

C & J- about  70% of max-felt heavier
Snatch- about 80% of max 

Cottage version

30 kb push jerks 50 lbs alternating
30 strict chair dips
30 strict tucked towel pull ups
30 kb snatches alternating 50 lbs

11:02

30 clean and jerks
30 muscle-ups
30 snatches
♂‚ 135 lb.
TC: 16:55

clean and jerk : 3:20
muscle up: 8:55
snatch : 16:55

Scaled / subbed as follows:

30 clean & jerks @ 75lbs
30 strict pull-ups
30 strict ring-dips
30 snatches @ 75lbs

16:51

Cycling through muscle-ups on today's workout? This cue helped me immensely. I hope it helps you guys: https://www.instagram.com/p/BzSks9wgAO2/ 

Clean and jerk Rxd
30 normal pullups
Snatch 95lbs 

14:11 @ #95 with pull-ups

31:17 Rx

I reserved my pace to keep consistent, and it may have been too much reservation. And for what it’s worth, I have torn thumbs.

I have done it as prescribed and it took me 20 minutes on the dot. Finished Cindy at 4:17 and then 3 sets of 5 MU, I couldn't keep 5's till the end - which was the plan, so just finished with sets of 3's.
Then singles on Snatch. 
Happy enough with my performance. 

I Love this ❤️

I was hoping that we would see this workout pop-up! As we saw this past weekend, faster times will be under 10:00…..which seems insane to me. A good goal, for us “normal” folk, is to shoot for sub 15 minutes. For most people, the muscle-ups seem to be the most time consuming out of the 3 sections. For this reason, it might be advantageous to pace the 30 clean and jerks so that premature muscular failure can be avoided on the muscle-ups. When scaling this workout I will look to preserve the function of each movement, relative to the capacity of each athlete. Here are some thoughts:

Clean and Jerk- I consider this to be a moderate weight and a moderate volume. I will have athletes utilize loads that allow for at least consistent singles to be performed. I will also look for the 30 reps to be completed in no longer than 5:00. For new or de-conditioned athletes, I may reduce reps on an individual basis. This movement is technically demanding but is essentially all about getting the bar from the floor to an overhead position. I will attempt to preserve this function relativel to the capacity of my athletes. An example of a what one rep might look like for an athlete that lacks mechanics: deadlift + hang power clean + push press.

Muscle-ups- This is a relatively high-skill movement with a relatively high-volume of reps today. I think this is the first time all year that we have seen muscle-ups programmed without the “strict” designation. Due to the nature of the movement, as well as the increased demand when being performed after the clean and jerks, I know that there will be a large portion of my athletes that will need to scale. 
The first option will be to simply reduce the reps. I will likely do this for athletes that have capacity for muscle-ups, but 30 reps will take longer than 8:00-9:00. Even completing 15 reps, for this workout, will be adequate for many athletes. 
For those that cannot perform muscle-ups, the main movement modification will be to be perform a muscle-up movement from low rings. A good variation is to have athletes keep their feet on the ground and straighten their legs, with the feet in front of the rings, before completing the muscle-up. The further the feet are away from the rings, the harder the movement will be. This movement seems easy at first glance, but, when performed in a controlled fashion, it can provide a pretty significant challenge. The difficulty, of this movement, can be further increased by elevating the feet on a box. To further decrease the difficulty of the movement, I can have athletes start with bent legs and utilize lower body assistance throughout the entire range of motion. 

Snatch- I consider the prescribed weight to be moderate and will be very difficult after the clean and jerks/muscle-ups.  If I scaled the clean and jerks correctly, I may be able to have many of my athletes utilize the same weight for the snatches. However, I know that I will probably need to reduce the load further. I will look to use a load that allows for the 30 snatches to be completed in no more than 5:00-6:00. 
Due to the snatch grip, some athletes may have difficulty maintaining a mechanically sound position on the initial pull from the floor. In this situation, or with any major deviation in first-pull mechanics, performing a hang power snatch is an acceptable alternative.

Warm-up for 190807 (The Standard):
GENERAL WARM-UP

2 rounds of:
250-m row
30-sec plank into 5 push-ups
10 reverse grip PVC pass-throughs
10 jumping air squats

SPECIFIC WARM-UP

Muscle-up
Perform 5 reps at each step of the progression:
- False grip ring rows
- 10-second ring support + ring dip negative
- Low-ring hip to ring drill
- Low-ring muscle-up transition with feet under body + dip
- High ring muscle-ups

Clean and Jerk
Perform all steps of progression with an empty barbell:
5 dip and drive
5 high hang muscle cleans
5 high hang power cleans
5 power cleans
5 reps - jump, punch, and land (no barbell)
10 reps - push jerk

Snatch
Perform all steps of progression with an empty barbell:
5 snatch-width grip deadlifts + shrug
5 muscle snatch
5 power snatch

Build up
Complete 3 sets of 4 clean and jerk + 4 snatch, increasing in weight each set.
*After each set, perform 2 reps of intended muscle-up progression

Workout name: THE STANDARD


INTENDED STIMULUS
.
Hell yeah! As soon as it was announced this workout became an instant benchmark. However don't dismiss the cynicism of the name. Being able to do this as prescribed under 12:00 is the standard only for top ten Games Athletes, that is how fit they are. It is a beautiful thing but also not the standard for most of us. Let's move past that today and try to stay true to the stimulus we are looking for. What we want out of this is to adjust loads, reps, and difficulty to a place where you can complete each of the three parts in between 3 and 4 minutes. That is a fast pace: 8-10 repetitions per minute! This workout is an awful/delicious mix of stamina, skill, and Fran cough: OUCH! Also take into account that after 30 fast clean and jerks your heart rate will go super high and your shoulders will be toasted, which makes these muscle-ups very challenging. Scale appropriately.


That said ... chill! Today, imagine you are rowing: keep your stroke rate constant, your form tight and you will get to other side like a Boss.


Note: Fraser and Toomey were working at ~35% of their clean max. Use this as a guideline.




OPTION 1
â–¶ Good for athletes with RX Grace and RX Isabel between 3:00 and 4:00.
â–¶  Workload reduction of about 25%. 


For time:
 
30 clean and jerks
21 muscle-ups
30 snatches
 
♀ 65 lb.
♂‚ 95 lb.




OPTION 2
â–¶  Workload reduction of about 50%. 


For time:
 
30 clean and jerks
then
6 rounds
5 rings kip swings
5 muscle up transition feet on ground
then
30 snatches
 
♀ 45 lb.
♂‚ 65 lb.
 


OPTION 3
â–¶ Workload reduction of about 75%. 


For time:
 
30 clean and jerks
then
4 rounds
5 rings kip swings
5 muscle up transition feet on ground
then
30 snatches
 
♀ 35 lb.
♂‚ 45 lb.

Globo scale:  2 girls and a benchmark mixed in, the Standard workout.
 If you do not have a barbell sub 30 50lb double dumbbell  clean and jerks and 60 alternating dumbbell snatches, 50lb.  Sub for muscleups are 2/1 chest to bar pullups and 3/1 bar dips or 2/1 weighted bar dips, 20lb db.

Sanctionals: pro, as rxed divisions as rxed.  Teams use team version. (The trio/see note below).  Intermediate: either cut the muscleups to 15 in the sandwich, or move them to the end of the workout with the cap; tiebreak is last snatch. Scaled: 115/75 lbs, 20 jumping muscleups in the sandwich or 10 muscleups as the end,  tiebreak is time of last snatch.  Beginner 95/65 lbs, burpees over bar.  Time cap 12 min for individual, 25 min for teams of 4.  Teams of 3 would multiply the reps accordingly (90/90/90, then scaled per division standards, MU's at the end except for pro/rx+), 25 minute cap. 

  

Champions Club Scaling Notes

RANT: 
Usually I like to treat “for time” workouts as a sprint. This would fall under that category. Muscle-ups are a sprint for almost nobody, so I would do burpees as a sub and practice muscle-up stuff during the warmup. The tricky thing here, though, is all three movements are high-skill — at least in terms on the stuff we do in the weight room. In order, I’d rank the difficulty 1. Burpees, 2. Clean and jerks, 3. Snatches. Since we want to go fast, I might overlook mistakes on timing and focus on position. For instance, I’d rather have someone pull with their arms on a hang snatch and keep their arches in their feet than the other way around(lose the arches but have good timing). All depends on your purpose though.

I SHOULD TRY THIS RX’D IF: I was in the final heat at the Games

GROUP VERSION:  
For time:
30 clean and jerks
30 burpees
30 snatches

FIRST TIME/PART-TIME VERSION: sub kettlebell swings for c&j and sub push press for snatches. Add reps to those if needed. This gives you a chance to go faster than they could if they aren’t too familiar with the c&j and snatches.

INJURY VERSION:
Upper-body injury — for time: 30 push press (one-arm), 400m sprint, 30 one-arm kb swings
Middle-body injury — part-time version, just with the 400m run instead (or bike/row)
Lower-body injury — sprint workouts are tough in this category. Try amrap in 15 of: 10 kipping pull-ups, :30 handstand, 10 GHD sit-ups (slow)

WARMUP:
Dips — muscle-up practice
Kipping pull-up — muscle-up prep
Box jump — landing prep
Jump rope — always
Handstand — overhead prep

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  8. With burpees as a sub and at Just Light Enough Not To Set It Down Yet weight this will be very, very unpleasant.