Do both feet need to be on top of box for rep or just hip and knee extension?

CFWUx1 sub 10 ring push ups for dips
5r +29 reps (finished round after buzzer +6 reps)

남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211211/
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups
♀ 24-in. box ♂ 30-in. box
Post rounds completed to comments./
5라운드+sc2bp 4회/
토요일 저녁와드

9rds + 1x ctb pull-up (kipping, push-ups on paralletts)

9R. Last two rounds of chest to rings included singles to retain form. Wider than usual db pushups. Box with plates at 30".

6 rounds plus 12 reps
Rx’d 

4th wod in a row on the comeback trail so scaled to 5 kipping PU, 10 ring push-ups, and 20 step-ups to 26" box.  Got through 3 step-ups in 7th round.  Could've gone harder on pull-ups.

7 rounds plus 11 reps rx in the morning. 
all pull-ups with pronated grip and unbroken through round 6. 

Jay: 7 plus 13 with chin over bar/24” box

6 + 6 pushups

I learned so much!

8 rds + 5 C2B PU in 9th

Whoop said hve a light day. Scaled option number two. 11 rounds and 20 reps. 

Regular pull-ups instead of chest to bar
8 rds 

Did this one Tues

5 slow inverted chest to barbell row 
8 pushups on push-up handle things
20 box stepups to 24” box

10 rounds + rows + pushups

Should have done 3 regular pull-ups each round instead of inverted rows, they weren’t quite challenging enough, but I was worried they would be the limiting factor. Pushups ended up slowing me down.

6 rds + 15 reps
Rx

4 rounds

M/35/5'10"/190

Rx'd 10 rounds + 3 reps (353)

10 rounds + 5 pu

Completed 2019-12-16
Used purple band for pullups
8 rounds + 5 reps

I'm gonna call it 7 rounds, but it actually took 29min03sec

M/ 45/ 135 lbs/ 5'-6"
As Rx: 9 rounds + 14 Box Steps - I completed the 10th round in about 10:15. 
Mad I couldn't complete the 10th round under the 20 minutes.
Good solid MetCon. I'm solid at these type of workouts. The height of the step ups hit me and most of my time was on those for sure. I had a medium box and just stacked a bunch of bumper plates to get to 30".
As I'm a short guy, the 30" step ups were the toughest, and at 2 reps each that was where the workout was won or lost in my eyes.
Solid workout and a new fun one to try sometime down the road. 
I did like 3 workouts/ exercises yesterday so I was a bit sore this morning. I did a for time WOD I like to mix in every once in a while of:
10 rounds of: (outside in the cold for a change)
10 KB swings OHD (1.5 pood)
10 T2B (I usually use rings)
Fun quick WOD of about 10 minutes.
Then ran my dog in the woods for about 5K
Later went swimming and basketball with the kids.

Oh, then cleaned the whole house for like 1.5 hours.

Fun busy active day.

8+17 RX

9rnds 17 reps Rx.

Rx 10 rounds + 24 reps

women's rx
7 rnds plus
5 strict ctb
10 ring push ups
2 step ups
m/49/175

Rx 6 rounds + 5/10/8

7 rds + 4 reps
Scaled/subbed to 4 banded c2b pull-ups / 8 dumbbells push-ups / 16 bench step-ups with 9.5kg DB (bench height 45cm)
M / 40yo / 176cm / 71kg

8 rounds + 22 reps = 302 total reps
Rx
M/41/5’8”/160

Did it after C&J and squat WOD.
Scaled up to ring dips, I was lazy to rearrange my rings.

RX: 9 rounds + 15 reps! 
Missed my goal by 5 reps! 🙄 All I needed was a few more seconds of not resting! 🤣 

11 rounds 21 reps RX

5 rounds + 5 with reg push-ups and assisted pull-ups

Wrist needed a rest day so spent an hour practicing and kicking the box jump boogeyman’s a$$.  Got some clean ones!

9 rounds Rx
Cool workout! 
30-inch box step-ups is a new frontier for me.
m/51/5'11"/200#

Tripp:
4 strict C2B
8 ring push ups 
16 box step ups 24"
11 rounds + 4 C2B
First 9 rounds unbroken 

Jackie:
5 ring rows
10 knee push ups 
20 box step ups 16"
10 + 17

11rds + 15 reps
24” box

Staying in a hotel with no gyms around. Modified work
50 Pd DB single arm row
Dumbbell push ups
Step ups on bench
11 Rounds

As rx'd, 8 rounds + 1 pull-up.

Took this at about 90% pace, as I needed a little break from the intensity today.  But not sure I could have done any better going out hard - stamina would have slowed me down on the pull-ups, maybe on the push-ups as well.  Did singles for pull-ups, 5-5 for most rounds of push-ups, slow and steady step ups.  Never really noticed how the initial position of the step up is very similar to the bottom of a pistol.

46m/5'10"/180

6 + 26 Rx
M/44/214/6'2"

9 rounds even. Ring push-ups for 6 reps then switched to pair 25 lb. dumbbell bench presses. Box-assisted strict CTB pull-ups. 24” box step ups Rx.

Rx’d: 9 rds + 18 reps 

35/195/5’9/M

Rx 10+5 

M/34/175lbs

9+2 (Didn’t have rings or TRX. Did 6” deficit pushups instead)

11 + 2 PUs, RX but subbed strict DB C2F push-ups since no rings
Great workout, don't think just grind 

8 rounds + 15 reps

Had to use TRX for push ups

M/33/6'3"/85kg

192 reps

Scales to:
5 pullups
10 rung rows
20 box step ups @ 30in

AMRAP 20mins 
5 pull-ups 
10 push-ups  on perfect push-up handles
20 step-ups (24")

9 Rds + 5 PU + 10 PU + 16 Step ups

9 rounds + 27 reps rx’d

8 rounds 24 inch box

The rep scheme and movements promote a relatively consistent pace throughout the entire 20 minutes. Strive to complete each set of chest-to-bar pull-ups and ring push-ups unbroken or with 1 very short rest break. The box step-ups are slow due to the height. Expect 20 reps consecutively to take about 1:15. High level athletes can strive to complete 9-10+ rounds of this workout as prescribed. Here are some scaling thoughts:

Strict Chest-to-Bar Pull-ups: I will have athletes perform a variation of this movement that allows for several rounds to be completed unbroken. For athletes that can perform strict chest-to-bar pull-ups, but 5 is very difficult, I will have them reduce reps per round. For athletes that cannot perform chest-to-bar pull-ups, I will have them do a band-assisted chest-to-bar pull-up with a tension that allows them to complete several sets unbroken. If a band-assisted movement cannot be performed I may have athletes perform a chest-to-ring row. 

Ring Push-ups: I will have athletes perform a variation of this movement that allows for several sets to be completed unbroken. The first option will be to reduce the reps per round, if excessive rest breaks are occurring. Athletes can easily modify this movement by pushing the rings forward to create more of an incline push-up position….this can make the movement significantly easier. If an athlete cannot stabilize the rings, to any degree, I will have them perform a push-up variation on the floor. 

Box Step-up: The prescribed height is high today. I will look to have athletes use a box height that allows for all 20 reps to be completed with little to no rest. I will reduce reps of this movement, as needed, based on individual capacity.

6 rds + 5c2b + 10rpu

8rnds

regular pull-ups
regular push-ups

subbed push-ups on 20# dumbbells and bench step-ups

8 2/3 rounds + 16 step-ups

9+1 park version

5 strict chest-to-bar pull-ups
10 DB deficit push-ups
20 box step-ups (26" box was highest I had)

10 rounds + 5CTB/9 DB push-ups

Strict pull-ups (not C2B)
TRX push-ups
27" box step ups (hey, I'm a 29" inseam!)

Completed 7 rounds + 5 pull / 10 push / 17 step.
Totals: 40 pull-ups, 80 push-ups, 157 step ups

I forecasted 8 rounds. Pretty close! TRX push-ups were rough: strap angle guaranteed that the buckles dug into my elbow joints. That's gonna leave a mark!

Rx'd
10rds +13

6rounds and 5reps

AMRAP 20:
5 strict C2B pullups
10 dumbbell pushups
20 box step ups - 24"

12 rounds plus 5 pullups.

9+5. Used 24” box, didn’t notice until after that it was supposed to be 30”. 

8+23 rx’d 

8+4 - Rx
That's a really high step up and down. 

8 rounds + 3 reps

5 rounds + 2 box step ups. Rx

8rds

AMRAP 20:00
4 bar-to-chest row (chest height, no rings)
8 elevated box push-ups (20” box, no rings)
20 box step-ups (20” box, meant for 12 reps)
6 rounds + 19 step-ups

10 rds + 5 SC2B + 10 RPU + 2 BSU (367 reps) Rx

34/m/185
6 rounds

5 rds + 20 reps RX

Champions Club Scaling Notes:

RANT:
Just a Workout.

PURPOSE: 
20 minutes is a safe time domain to assign because beginners will get enough practice and experienced people can really push the pace. Intermediate athletes are tricky here because they might have one aspect of the workout but not the other. Think technique/practice first on this one as opposed to training. You'll get a cardio/muscle fatigue response out of it no matter what.

TRAINING SCALE: as is, just scale pull-ups and push-ups so they can go unbroken

PRACTICE SCALE: keep the movements as close to ex'd as possible and extend the time limit if need be. Also, I could nerd out forever on step-ups, but I would just say to be just as picky and diligent with these as you would as your 5 rep max back squat. It's the same movement, just one leg.

GROUP SCALE: the tricky part here is going to be rings hanging from pull-up bars (both from a space and safety perspective). I might do this Team Workout style: one partner on the bar/ring station while the other does 20 step-ups. Practice strict pull-ups for the first 10 minutes and ring push-ups for the second ten.

INJURY SCALE: pick one movement that you can do one-sided and one movement that you can perform slowly. Go back and forth for 20 minutes.

GENERAL FEAR LEVEL: 7

Just looking for some assistance on my cholesterol understanding if anyone has a spare minute or two. Shaka, or any of the other doctors on board, thank you guys in advance!

So my science background ends with the C+ I got in AP Bio senior year in high school (which would have been way worse if I wasn't nice to the smart kids sitting next to me). Since HQ has shifted focus after the new year I've been trying to learn more about the stuff posted. A lot of it feels over my head, but I think I might have the general idea with cholesterol and was hoping someone could check my work, so to speak. I guess I just wonder, if cholesterol doesn't cause all this bad stuff, then what exactly does it do and how did it get mistaken for causing all the bad stuff? Here's what I have come to understand:

Our body makes cholesterol to help good things happen. When we do bad things to our body (smoke, stress out, eat an entire loaf of bread), it makes more cholesterol to help things get better. But instead of trying to fix the bad things we do to our body (smoking, stressing out, eating bread), we mistake cholesterol as the problem? Kinda like how in the Dark Knight when Batman was blamed for the bad things in Gotham instead of the unstable city/police administration? Elevated Batman sightings/activity meant more bad stuff going on he needed to fix.

Is that in the right direction?

RX:9R+5
Chris at Crossfit Yingtian
in Nanjing China

RX:10+33

Warm up for 191213

GENERAL WARM-UP

2 minutes of running, biking, or rowing

2 rounds of:
5 inchworms + a push-up
10 ring rows
15 overhead squats with a PVC
20 PVC pass-throughs

SPECIFIC WARM-UP

Strict chest-to-bar pull-up
10 scapular pull-ups
10 jumping pull-ups
2 sets of 5 jumping chest-to-bar pull-ups
3 top-half chest-to-bar pull-ups
1-3 strict chest-to-bar pull-ups


Ring push-ups
2 sets of 10-second ring support hold
2 sets of 10-second ring push-up plank hold
1 set of 5 ring push-ups at a high angle
1 set of 5 ring push-ups at workout angle

Box step-ups
10 slow and controlled reverse lunges
6 step-ups at a medium height
6 step-ups at intended workout height

Practice round:
1 strict chest-to-bar pull-up
2 ring push-ups
4 box step-ups

INTENDED STIMULUS
.
Range of motion in movement is autonomy and functionality in life. However, we often value strength and capacity over flexibility and proper mechanics. This is because the former are more up in your face than the later; they are more easily quantified. Also, because we culturally value what we consider more masculine. However, if our purpose is longevity, both in training as in life, focusing on good mechanics and a full range of motion is better. And actually the longer you spend in training, the stronger you will get, so that's a bonus. With that in mind, look at our workout. We have a set of foundational bodyweight movements at greater than usual ranges of motion. For the pull-ups and the step-ups, this is quite obvious. In the ring push-ups, this depends more on you. You want to go as low as you can and make good use of the extra depth. The instability that the rings up is an added feature. If no access to rings, dumbbell push-ups will do. No matter what scaling you choose today, keep that: a range of motion that is greater than you usually would do. If you need to assist the movements do so in a way that you can preserve proper mechanics and that it allows you to get 8+ rounds in this beast. The objective here is to keep moving at a good pace and we excellent form. Check our options below for ideas on scales.
REACH!

OPTION 1
Complete as many rounds as possible in
20 minutes of:

4 assisted strict chest-to-bar pull-ups - band or box
8 ring push-ups or dumbbell push-ups
16 box step-ups

♀ 24-in. ♂ 30-in.

Scaling priority: keeping the range of motion.

OPTION 2
Complete as many rounds as possible in
20 minutes of:

4 rings-to-chest row 
8 elevated ring push-ups or dumbbell push-ups
12 box step-ups*

♀ 24-in. ♂ 30-in.

*Keep the height if possible. If not possible perform, 16 step ups at 20-24 inches

Scaling priority: keeping the range of motion.

OPTION 3
Complete as many rounds as possible in
20 minutes of:

4 rings-to-chest row 
8 elevated ring push-ups
12 box step-ups*

♀ 16-in. ♂ 20-in.

Scaling priority: keeping the range of motion.

Globo scale: if rings or a TRX are not available do dumbbell bench press, with the dumbbells adding to 70/60% of your bodyweight.  If a high box or platform isn't available do step ups onto a bench or lower box with a single 35/50lb db. Pistol squats are another alternative. For ring pushups place your feet on the box or platform and have the rings slightly lower than the height of the box.