I would like to see recommended warm ups accompanying posted wods

12:25 RX

I see the demo is from 2019, so want to validate that the standards have not changed. Do the arms need to remain straight during the swing or can they bend (doing more of a clean movement) and then fully lockout overhead?

CFWUx1
33:19

25:57 RX

chippers =death

21:24. 2 rounds of 50kb swings at 24kg, 2 accumulated minutes L sit (20 secs on/20 off, tucks for 2nd round), run 1.1km

35# kB
19:24

25:45
No rower available, so subbed 100 SDHP for each row. Did GHD’s to parallel.    

19:56 Rx 

28:30

22:48 rx’d -broke round 1 Swings 25-20-15-10-5 and ghd sit-ups 20-15-10-5, 2nd round sets of 15kb swings and 12-11-10-9-8 ghd sit-ups. 1st 1k: 4:05, 2nd: 3:59

188lbs./69.5”/lvl40

20:47

22:59 Rx 

35#db
14# weighted sit-up
20:45

800 mt run instead 1000 mt row

18:40

Completed 10-7-19

Total time 22:32
20# KB, broken sets 45-30
50 sit-ups on the floor, unbroken
Row times 5:23/5:12

I liked this one a lot.

Should it be noted that this is the American version of the swing whereas the Russian version only brings the bell up to eye level? I find as I get older my shoulders, hips, and SI joint (all arthritic) do not do well with this extended version of the swing. I’ve transitioned/sub’d the Russian swing and found that my issues are resolved.

2 RDs:
-75 KBs (35#)
-50 weighted butterfly abmat sit-ups (20#)
-Row 1000m

21:46

1st rd: KBs in 50, 25. Sit-ups unbroken. Row about 3:45-3:50.

2nd rd: KBs in 30, 20, 15, 10. Sit-ups unbroken. Row 3:45.

26.18 thanks.

M/34/5'10"/190

Rx'd 19:13

Completed 019-10-08
55 KTBL Swings at 40 LB
35 GHD situps
Row 750 m
17:10

23:07 with 55lb KB

23.22 minutes

26:44
Butterfly situps

25:33. Completed 191008.
Rx kettlebell swings and rows. For GHD subbed 75 straight-legged Abmat sit-ups each round.

RX + ( 24kg )
23:58

F/ 40/ 5’7”/ 173
22:46 RX

20:05

Scaled GHD to t2b
28:54 holy trex hands batman

24:00 Rx’d 

Rx’d - 19:59

25:45 rx

26:22 - 40 GHD per round 

Is it normal that the hardest part of this the grip? (Ignoring the ghd sir ups for a moment)

24:07 (2x sit-up = 1x GHD)

20:03, scaled using 16kg and an Ab-Mat.

Warm-up: 
Just start the workout... 
Full warm-up after 20 or 30 reps of Swings with 45lbs (it's not 70 or 80 or 100 lbs)

Score: 24 min 53 seconds. Damage control on second round.

24:46 Rx

20:21 rx 

Garage Gym Modification: 

75 KBS (44#)
50 Abmat Sit Ups
100 SDHP (75#)
50 Abmat Sit Ups
75 KBS (44#)
25:29

should not have taken this long, but man, what a sweat-fest!

26:54
75 kb swings @40lb
50 abmat situps
1000 meter row

No time yesterday (Sunday) so I did this (scaled) today, Monday, 10/8:

75 KB swings at 1 pood
50 GHDs
40cal on elliptical trainer

23:19

Really surprised how hard the KB swings affected the GHD stamina. This one is indeed a midline assault!

24kg kb swing (Russian style)
GHD style sit up on floor (reach behind head touch floor, come up and touch toes)
1000m row

kB swing: rd 1 50/25 rd 2 45/30
Sit up: unbroken
Row: 3:52/3:48

19:37
Very enjoyable workout

This workout is longer, but I think that some very high level athletes will be able to be done in under 20:00 (maybe I'm wrong).....if they are really pushing the pace! When scaling this workout, for my athletes, I will look to have most of them finish in the 25-minute range and not exceed 30:00. This workout could also have the potential to be a bit spicy on the lower back due to the tendency to overextend the trunk on both the swings and the GHD sit-ups. I will spend a bit of my time teaching/correcting the correct midline position, when the bell is overhead, in the swing and establishing the appropriate range of motion on the GHD sit-up. Here are some scaling thoughts:

Kettlebell Swings: I consider the load to be moderate (relative to the swing) and the volume to be relatively high. The hard part about this movement, for today, is the reps per round….150 reps spread out over the course of a lot of rounds isn’t too bad but 150 reps in 2 sets of 75 is nasty. For athletes that can do consistent sets of 25-30 reps with 20kb/16kg, I will have them attempt this movement as prescribed. For athletes that can do the prescribed load, but cannot do consistent sets of 25-30, I will have them reduce the reps at the prescribed load. For athletes that will have difficulty with the load, to full range of motion, I will have them perform Russian swings today while using the prescribed load. I don’t like to reduce range of motion on movements, but with all of the overhead/shoulder-intensive work in yesterdays workout, I will opt to go with the heavier load and reduce range of motion instead of just reducing the load and going overhead with the kettlebell. For all other athletes, I will reduce reps/loads based on their current capacity and to not exceed 4:00-5:00 on this movement on either round. 

GHD Sit-ups- I consider the volume of this movement to be high. I typically take a very cautious approach, as most of my athletes do not have consistent exposure to this exercise. Here’s a quick video for proper execution of the movement: https://www.youtube.com/watch?v=1pbZ8mX2D1U. As a general guideline, I will have experienced athletes attempt this movement as prescribed if they have been consistently performing GHD sit-ups for volumes of over 75 total reps. For experienced athletes that have not had recent exposure to the movement, I will reduce the reps to be completed each round and have them attempt the movement to the prescribed range of motion. This could be as little as 25 reps per round. 
For intermediate level athletes, I will most likely scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor as well as reducing the reps to be completed per round. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes and I will also reduce the reps for this athlete. 

Row: I will have most of my athletes perform the row as prescribed. I will consider reducing the distance if 1,000m will take longer than 5:00 to complete.

27’28” RX 

32lb kB
A mat sit ups
22:35

28'35"
American swing 20K
GHD

19:50 35lb KBS, GHD sit ups, rowed for 4 min on my fuel f300 rower

26:38 rx!

2 rounds for time of:
75 kbs (16 kg)
50 ab-mat sit-ups
1000m row
19:39
First 75 kbs unbroken 
Second 75 (25/15/10/10/15)
First row 3:58
Second row 4:13
Grip was smoked for second row!

24:32

21:51, 40# KB, GHD to parallel not full ROM. 10:17/11:33 rounds

Using Juan Acevedo’s intended stimulus guidance and BTWB scaling, I performed

2 RFT
60 KBS @ 35#
30 Ab mat sit-ups 
750m row

16:18

All during the workout I felt like I was at my limit on each element. But when I got done I felt like I could have eked out 30 more kbs (15 per round) and still been comfortably in the intended stimulus margin (under 30 mins). I could not have gone up any on row and stayed in the margin. And ab mat sit-ups were hard on the midline. No breaks except in rd 2 KBS.

So maybe I was scaled perfectly after all.

M/44/6'2"/180#

Rx'd 
21:14

Split 75 kb swings in 5 sets of 15 each of the two rounds. GHD in 20-18-12 , Rowed at 1:58/2:00 pace. My training buddy andme where in the middle of second round when the light in our box went off, so I dont know my time. It was a good one still. 

Warmed up doing 2 rounds of
100 singles
30 du
6 triples
3/3 negative pistols on a box. alt
60” acc wall handstand (accumulating seconds with feet off the wall)
500m row
10 arm circles
10 toy soldiers

then 2 x 5 kb swing 5ghd sit up 100m row

Subbed: sit-ups over a bench, feet anchored. 800m runs.
Swings as RX.
23:03
43/1.78m/75kg

25:59 - Scaled, 40lb KB

24:41 RX+ 50 lb KB 

26:26
45# kb 

30:00 rx
for the row the first was 4:15 second was 4:10 

SCALED
2 Rounds For Time: 22:56
-75 Kettlebell Swing @ 30#
-50 GHD Sit-ups
-1000m Row 

*Took a week off...feel like crap but feels good to get back at it

M/RX

I don't remember exactly the time 'cause because I didn't watch the timer but I think about 25 minutes.
First set I have broke:
A. Swing 30,15,15,15
Ghd 25,15,10
Row 4'04"
Second set:
A. Swing 15,15,15,15,15
Ghd 20,15,15
Row 4"05"
Can I know who a tually is the ming of CrossFit.Com workouts? 

28:55
#35 KB 

Scaled to
75 KB swings (44  w/ 20kg, 31 with 16kg)
40 GHDs
800m row
24:28

23:44
Subbed 45 lb dumbbell for KB swings. All else Rx.
M/41/5’8”/163

Loved this! 26:56, scaled KB to 12kgs 

Scale:
75 12 KG
40 sit ups 
800 row

17:58

2 rounds:

75 kettlebell swings (16kg)
Accumulate 2 min front plank
Row 1000 meters

19:55

Rx’ed 
19:58
45lb kettlebell 

Subbed ab mat situps for GHD situps
24kg bell for the swings time was 27:35 had a bad ab cramp halfway through the first round of situps

24:13 Rx+ 

Not by choice. We don’t have a 20kg kettlebell, so I used a 24kg kettlebell.

20:13

2 Rds
75 kettlebell swings(35# DB)
50 Incline sit-ups
800m Run

23:15, scaled the GHD to weighted ab-mat sit-ups(20Ibs)

Scaled
2RFT 
75 KB swings @ 16kg
50 abmat situps 
800m run
21.49 min 😅👍

Scaled to
35#
ghd to parallel
else as rx
26:49
m/49/175
unfortunately that went as well as I thought it would go......

18:13
Scaled/subbed to 2 rds of : 75 14kg DB swings / 40 sit-ups / 800m run
M / 40yo / 176cm / 70kg

It is clear that society as a whole is suffering from an over abundance of highly processed foods with readily available calories. Couple that with the body of research and pilot studies showing the various benefits of intermittent fasting and calorie restriction and it becomes imperative that we need to make some feeding changes that inevitably restrict these calories. For me, I like time restricted feeding because it meshes with my lifestyle, but I think there are a number of solid choices. But, even if it all seemed to overwhelming, everyone can mindfully increase the interval between the last meal of the day and the first meal of the day.

Time:23:45 Broke the GHDSU in sets of 10 as am weak on midline conditioning. Russian KB sets of 25's and 5k pace on the row. My midline was pretty on fire once i got on the row every time. Get after it people. 

Champions Club Scaling Notes:

RANT:
I am not one to look at something that is going to homicide me and say, "wow that is a beautiful workout." But wow this is a beautiful workout. It is going to blur the lines of stamina and endurance and your ability to convince your arms, legs, and lungs that you are going to keep going no matter how much you are yelling at me. Scale range of motion so you can do the first round unbroken.

I SHOULD TRY THIS AS RX'D IF: I can do the first round unbroken

GROUP VERSION: run instead of row, 2:00 accumulated L-sit for ghd sit-ups if needed.

INJURY VERSION:
themes are: jumping, monostructural/locomotion, rigid midline, hip hinging, stamina, endurance. Pick three movements (all light weights if applicable) and go 2 rounds of true max reps to failure of each. :30 rest between stations.

WARMUP:
Jump rope - always
squat - kb swing prep for position
Kip - global extension needed on GHDs
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL: 9

20:27 paced a little slower than I’d like wanted under 20:00
35lb KB
To parallel on GHD
1000m 4:14/4:04

Globo scale: if you do not have a ghd or Roman chair do incline situps or weighted situps (use abmat if you have one) .  You can also make a bench GHD,  with feet anchored under dumbbells and sitting perpendicular on the bench.  For the on swings sub appropriate weightdumbbell swings.   If you scale up to a 53lb kb (24kg) due to lack of kbs, cut some reps.  For the row, sub 800m run (if using treadmill use slight incline) or 50 calorie assault bike.

INTENDED STIMULUS
.
Oh man, this one is fun!  It is all about hip flexion and hip extension. We start with a power-driven hip extension: the swings. We follow that with a power-driven hip flexion: the sit-ups. Both movements have lots of reps. When you get to that concept2 your power system and your midline (torso/core) will be 💥. This implies that you should make that row as aerobic as possible. Today is not a day for powerful strokes at a low cadence; today is a day for a slightly higher stroke rate, less oomph, but more movement.  Your torso has to be on and working in order to transfer power from the legs to the handle. If you demand too much of it, that second round will be a mess. That's why we want it chiller, especially on the first round. On the second give that rower hell. This is a two-round chipper, that sounds way worse than it is, stay confident. Aim to complete it under 20:00. Like any chipper, your only task is to be smart and to keep moving. What you want is to make this an awesome 5K, not a horrible rest-fest. Aim your scaling to that. Pick a load for which 75 swings sounds pretty good. It should not seem terrible. Not too light so that you can go super fast, but also not too heavy so that you have to break that second round endlessly. If your GHD capacity is up there, go for it. Pick a number of reps you feel confident you can get done within a three-minute window and without shutting your abs completely. If you have never done high volume GHD, keep the numbers of reps the same but mix with AbMat sit-ups. Be conservative with the number of GHD sit-ups, be very cautious. On the rower, pick a distance you can "comfortably" complete in four minutes or less. This is one super fun workout. Chip away and smile!

OPTION 1
2 rounds for time of:

75 kettlebell swings
40 GHD sit-ups
Row 1000 meters

Load range: 12 kg - 16 kg


OPTION 2
2 rounds for time of:

75 kettlebell swings
40 AbMat sit-ups
Row 800 meters

Load range: 12 kg - 16 kg

OPTION 3
2 rounds for time of:

60 kettlebell swings
30 AbMat sit-ups
Row 600 meters

Load range: 12 kg - 16 kg

Warm-up for 191006:
GENERAL WARM-UP

2 rounds:
Row 500/400 meters
1x "Burgener Warm-up" with an empty barbell
   3-5 reps of down & up 
   3-5 reps of dip, shrug, elbows high & outside 
   3-5 reps of muscle snatch 3-5 reps of snatch land 
   3-5 reps of an overhead squat 

SPECIFIC WARM-UP

Rowing

"Pick drill"
2 rounds of:
- 10 strokes with arms only (with legs and back in finished position)
- 10 strokes with arms and back (sit-up and extend forward)
- 10 full strokes (legs, back and arms)

GHD Sit-up
10 straight leg sit-ups followed by,
3 sets of 3 reps of each:
1/4 GHD sit-up + GHD sit-up to parallel + full range of motion GHD sit-up

Kettlebell swing
Perform 5 reps of each with a light kettlebell:
5 kettlebell deadlifts
5 Russian kettlebell swings
5 overhead kettlebell swings

Practice
Perform 2 rounds of:
5 kettlebell swings (increase load to working weight on the second round)
3 GHD sit-ups
100-meter row