Part 3: https://www.crossfit.com/essentials/the-sumo-deadlift-high-pull-progression

Did 'beginner scale' from Compare to.

5:20 

CFWUx1
16:01
Scale 135 pj

“the movement pattern of the clean is far more important than the piece of equipment used to perform it. We are teaching the invaluable skill of bringing any object from the ground to a position of support at shoulder height”

Absolutely love this. 

13:18 with 9kg ball and 55kg bb

11:15
Rx’d 

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

scaled push jerk to 115#
8:59

135# 14:41

11:14 as rxd. May have done an extra set of 10 on MBC round 1. Broke MBC 13-10-10-9-8, and p. Jerks 7-6-5-4-3...

Ow my butt is painfully pumped now 3m later! 

LvL40/188lbs/69.5”

As rx’d, 7:50.

A minute and a half slower than in 2017.  Did not realize I had done it before!  Might have pushed a bit more had I known.  Med ball cleans were unbroken; I needed to do bigger sets (and rest less) on the jerks.  Did them 10-5-5-5.  Last time, I did 12-8-5.  That rep scheme was probably doable today and would have saved me a minute.

46m/5'10"/180

10:52

Bad week at work w/ company reorg. Long days & buckets of stress.  Playing catch-up & blowing off steam.
Done 191012 & scaled to:
50 MB cleans, 15#
25 push jerks, 55#
50 MB cleans, 15#
11:12

170328 @ same scale 11:52

50 medicine-ball cleans (20#)
25 push jerks (105#)
50 medicine-ball cleans

9:05

Did cleans unbroken. Broke push jerks into 15 and 10.

Completed 2019-10-11
14:39
16 lb med ball, 65 lb push jerk

Scale push jerks to 135 lb did it in 10 minutes flat

but had a break Midway that wasn't time when I pinch my nerve in the my neck

Legs are toast!

10:36 Rx 

M/34/5’10”/190

Rx’d 9:19

That first push jerk after the quad burn. Yikes!

M/44
10:30 rx

This was rough.  Scaled PJ weight. 8:05

Scaled:
50 20lb DB squats
25 35lb single arm (each side) DB jerk
50 20lb DB squats

6min 4 seconds 

Dezert: 9:02 #115
Phill Kiddoo: 9:14 rxd! 

Rx’d - 9:24

SCALE
For Time: 14:39
50 MB Clean
25 Push Jerk @ 105#
50 MB Clean

10:53 Rx’d+ (23# ball) compared to 10:47 Rx’d last time.

Scaled to 105# PJ
11:12

12:31
50 medicine-ball cleans, 14#
25 push jerks, 105#
50 medicine-ball cleans, 14#

11:28. Medicine ball cleans Rx, push jerks scaled to 95 lb.
Completed 191009.

17:17
20/135

Question for everyone. I'm newer to completing CrossFit styled workouts. Is it better to have a low weight and get the reps in or keep weights and lower the reps?

10 :45
20/135

D
11:06
6/40

No ball. Did Fran, just cause I never had before. 7:40

M/44/6'2"/180#

Scaled to 125# the rest as rx'd 
7:03....compare to with same scale 7:06

11:32 - Rx

RX’d 
11:33

Rx 10:31 found a fmdarl place that wouldn't let go

115 lbs push jerk

9:23

9:58
20lb Medball
105 Push Jerk

Women's Rx 7:32

Rx press
30# MB 
10:00

5’8” / 170 lb / 21 / M

8:23

Subbed 20lb Ball for 18lb (heaviest I could find here!)

12:46 RX

I was wondering if rack is allowed for the jerks. 

Subbed/scaled
50 10kg plate squat cleans
25 55kg push jerks
50 10kg plate squat cleans
9:10 previous with the same subs, scales was 10:57
43/1.78m/75kg

15:40 scaled. 115# press 20# ball

9:21 rx

General warm up, 2 rounds:
100 singles
30 DU
7 triples
10 arm circles
handstand 10 sec accumulation, toes off the wall.
3/3 pistols on a box, slow descent each, on a box. 
10 toy soldiers

med ball progression , then 3x 5 
jerk progression, then 3 x3 build up to weight able to do around 15-20 unbroken.

workout, with 20lb ball and 125lb for the jerks. Time: 8:19

about to do two extra work before stretching
a) 1 x max kipping c2b
b) 1 x max butterfly c2b

the. some romwod stretch

Good stuff!!

12:36. Only had a 25# Med ball so used that, jerks the hardest part about that one, tried breaking it up into 5’s for as long as possible. Pat Barber was right, def a quad pump for sure.

9:30, 95# jerks
Wow those med ball cleans suuuucked

9:09 Rx+ & scaled 
25# ball & 65# push jerks 

Figured our 10# ball was too light so I used our DIY sand filled 25# ball. Now I see why my son is always complaining during his workouts about it slipping. That duct tape gets hard to keep a grip on after awhile. 
Left elbow bothering me so scaled the push jerks. 

34/5’9/195/M

Rx 9:12

58 / 172
used 100 lb for push jerks
10:59

Rx 18:17 

Rx’ed 
9:57

These last couple WODs look SO FUN! ☹️ Have no equipment!
I’ve been on the road, now I am staying in a great place, but no workout areas. Doing mobility WODs on a deck and soaking in a jacuzzi. Soon to be back at it feeling fresh! When I get back home the Open starts! 😂💪🏽 Maybe it’s God’s way of making me work on stretching and recovery!

Well, for warm-up... just pick a medball do some reps to see if you feeling the nice groove... because either way after 20 or 30 reps you not gonna go super perfect (if you want to go unbroken on theese, just use a "imaginary" ball or use a tennis ball or just do some air squats)... then for the push jerks, if you can do more than 5 or 6 easy unbroken, go for RX, even if you gotta do fast triples or doubles... get back to medball cleans and go all out against the clock.

My score: 9 min 48 seconds RX

10:28 rx

12:14 scaled to 135lb pj

love this😄

10:36 (with an interruption), compared to 10:10.

8 kg dbs hang sq. clean unbroken
60 kg bb devided in 4 rounds

7:50

felt strong

9:29. Need to work on my push jerks. 
20# - 50 medicine-ball cleans (unbroken)
95# - 25 push jerks (7-5-5-5-3)
20# - 50 medicine-ball cleans (unbroken)

6:48 RX QUAD BURNNNN

RX M

15'19"

25-lbs plate in place of 20-lbs med ball; jerks @ 105lbs
11:17

14:36
Modified push jerks 135 lb.

8:59 Rx

105 lb barbell

14:00

Medicine-ball cleans are one of the most deceiving movements that I’ve done. When programmed in the appropriate manner it will light up your legs, elevate the heart rate rather quickly, and impact the other movements in the workout to a large degree. I could be off-base here, but I think this workout can be completed in under 7:00 or so, if someone is really pushing the pace! Here are some scaling thoughts:

Medicine-ball cleans: I will look to have my athletes move fast at the onset of the workout and attempt to complete the first 50 reps unbroken. Most of my experienced athletes will be able to perform this movement as prescribed. For athletes where the volume is too high or if they will not be able to complete the 50 reps unbroken (on the first round), I will likely scale the load and or volume per their current capacity. 

Push Jerks: I consider the load to be moderate and the volume to be relatively low. I will look to have athletes use a load that they may potentially be able to complete all 25 reps consecutively or with only 1 quick break. I will likely not reduce the reps today.

Scaled
8kg med ball cleans 
20kg DB push press
7.07 min ...jelly legs 😅👍

Warm-up for 191008:
GENERAL WARM-UP

2 rounds of:
Bike or row, 2 minutes
10 box jumps to low box
10 Spiderman lunges
10 hip extensions on a GHD

SPECIFIC WARM-UP

Medicine-ball clean
Perform 5-7 reps of each step using a light medicine ball:
- Deadlift
- Deadlift and shrug
- Front squat
- High-hang squat clean
- Clean
- Touch and go cleans at working weight

Push jerk
Perform 5 reps of each step of the progression:
- Jump and land (with hands at sides)
- Jump and land (with hands at shoulders)
- Jump, punch and land (without a barbell)
- Push jerk with a PVC
- Push jerk with an empty barbell

Build-up
Perform 3 sets of 3 reps of the push jerk. After each set, do 3 medicine-ball cleans.

Woman, 40 anni 
13 minutes 
14lb ball 
48kg jerks 

Scaled to
125# push jerks
else as rx
9:54
m/49/175
compare to with same scale was
11:22
Nice way to start a Tuesday.

Rx’d
14:24

20lb Med ball
115 lbs barbell
13 mins

15:15
2 rd 15 clean 10 hang @20#
5*5 push jerk @95# 
2rd 10 clean 15 hang @20#

11:43 rx’d 

9’16”
20lb medball 
110lb bb

7:20 RX ! :) I can’t feel my butt... 

M38 78kgs
13'48"
Used 10kg DB and 50kg BB

17:23, scaled push jerks to 35kgs. 

8:15
14 lb ball
115lb barbell

INTENDED STIMULUS
.
Technical grit! This one requires resilience and commitment to proper form. Medicine-ball cleans are such an excellent and often underused movement. It will elicit the adaptation of any technical movement with a very high dose of metabolic conditioning. If you have never done lots of reps of med-ball cleans in a workout, this might be your train of thought: 50 is not that much because it is only 20 pounds. Then after the first 15 reps, you might be like, why am I breathing so hard? This is way harder than I thought Good! Now, don't stay there. Yes, it might feel harder than you thought, but also you will have way more capacity than you give yourself credit for. It is just that we don't often cycle short range of motion movements at very light weights. They fire you up, but you can keep going. Here we want very big sets. Because of the technical aspect of the medicine ball-clean, keeping the loads at 14 and 20 pounds is a good idea. A weight that is too ligth might allow you to lose quality in the movement and turn it into a touch-the-floor-with-the-ball-and-then-squat-in-any-way-possible kind of thing. Modify the number of reps to something you can get done with at most two breaks. On the push jerks, the story is different. This is a short range-of-motion but on the heavier side. Here you don't want to go to the edge of your capacity, don't flirt with failure. Keep the number of reps the same but decrease the load so that you can do this with at most three breaks with a controlled rest period. This is not a two-minute sprint. But it will feel like one, and you should approach it as such. Aim to keep it around 7:00. Both movements are very forgiving in terms of form. You can half-ass the cleans, and you can press the jerks. You can get those reps. Don't! Stay vigilant of your form! Commit to yourself! Extend your hips fully!
.
OPTION 1

For time:

45 medicine-ball cleans
25 push jerks
45 medicine-ball cleans

Load range: 14-lb. ball, 95-lb. jerk  to 20-lb. ball, 135-lb. jerk
Workload reduction: ~10% in both movements.

OPTION 2
For time: 

38 medicine-ball cleans
25 push jerks
38 medicine-ball cleans

Load range: 14-lb. ball, 80-lb. jerk  to 20-lb. ball, 115-lb. jerk
Workload reduction: ~25% in both movements.

OPTION 3
For time: 

30 medicine-ball cleans
25 push jerks
30 medicine-ball cleans

Load range: 14-lb. ball, 65-lb. jerk  to 20-lb. ball, 95-lb. jerk
Workload reduction: ~40% in both movements.

This is why LDL, as an isolated value without particle size, doesn't tell us much.

I think I'm just going to do Grace tomorrow instead of this one

Globo scale:  just a reminder that the Open starts on Thursday.  Go to open.crossfit.com and find an affiliate nearest you.  Register for the Open at Games.crossfit.com.  If you are interested,  some Sanctionals are using the Open as their qualifier, including for lower divisions.  

For the workout If you have a medicine ball of any sort or a slamball, do it as rxed.  Otherwise sub 20/15lb dumbbell cleans.  For the jerks, if yiu do not have a barbell today do 35 push jerks with 50/35lb dumbbells.  Otherwise if without bumpers scale as necessary to allow fast reps but allow you to set the bar down.  Finally, you can sub kipping  HSPU for the push jerks as a last resort.

Champions Club Scaling Notes

RANT: 
Med ball cleans are weird in workouts for 2 reasons. First, our people somehow have a difficult time counting reps — like the down to touch the ground counts as a squat and the up from the clean counts as a squat. I know, I don’t get it either. But I’ll usually go from the hang because it’s not really a big deal. Secondly is the tendency to get all flustered with the hands. Do they let go, do they spin around, do they just disregard all the technique we go over and pull with all their might? I see med ball cleans in line with kb snatches: do them for athletes that might get it, but don’t spend too much time worrying about the nuances with the specific piece of equipment. If you can do them without thinking too much about the technique, then this would be a mean workout to use this movement.

I SHOULD TRY THIS RX’D IF: I can go the entire way unbroken

GROUP VERSION:  to save on equipment I might go with dumbbells all the way and change this to a stamina piece. 3:00 of dumbbell squat cleans, 3:00 dumbbell push press, 3:00 dumbbell squat cleans. If you are short on dumbbells you can do this with a bar.

INJURY VERSION:
Themes are: stamina, jumping, RIP shoulders, pushing, squatting. Pick two movements you can do: one of them for speed and one for quality. Put the For Quality one in the middle and the speed ones on the ends.

WARMUP:
Squat — obvs
Jump rope — always
Box jump — push jerk landing
Handstand — overhead prep
Pull-ups — more overhead prep

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  5