남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211222/
3 rounds of:
3 minutes of Turkish get-ups=>12kg
2 minutes of double-unders
1 minute of rest
♀ 25-lb. dumbbell
♂ 35-lb. dumbbell
Post total reps for each exercise to comments./
무게줄임/
6회-7회
6회-8회
8회-6회/
수요일 저녁와드

CFWUx1 2tgu 10dus
10/70 6/60 6/60

Turkish get-ups: 37
Double unders: 353

Rx'd

425 @10kg kb
19.19.20
90.137.140

12-14-14 - 40 TGU
65-72-65 - 202 DU, using wtd handles heavy licorice rope
242 total, rx.

14 TGU,  59 DU
12 TGU, 60 DU
13 TGU,  55 DU

Turkish get ups 9-10-11=30
DU 50-46-45=141

16/84
14/76
15/91
45/251 total=296
As rx’d-up and down each Tgu. Wow my shoulders burn! Equal parts cardio and shoulder burn. Couldn’t string together double unders due to shoulder fatigue. 

190/40/69”

12,95
10, 95
11, 70

33, 260

#25 lbs dumbbell for TGU
11/205 - 9/206 - 11/210

26,33

Used 35# plate of bateau of DB.

TGU: 11-10-10
DU: 100-103-85

Total: 319

M/35/5’10”/190

Rx’d 262 (14-12-12; 72-77-75)

Was absolutely garbage on DU’s

As rx'd, 335 total reps (TGU: 14/15/16 DU: 74/100/116).

Hip flexor a little better, but in no shape for anything resembling a squat. Turkish get-ups were a good exercise today - went through a large range of motion, but could focus on keeping the leg in a good position. TGUs seemed to affect the double-unders, probably tightened the shoulders up. Did better in rounds 2 and 3 but really struggled in round 1.

46m/5'10"/180

F/ 41/ 5’7”/ 174 🤧
17, 84
14, 122
11, 122
370 total RX

10, 75, 
12, 79,
12, 80 RX 
This was great work for building my DU stamina...  and my scaps!!

w/KB
TGU: 41 (15,13,13)
DU: 308 (109,99,100)

Did this one Thursday
RX’d
Didn’t count anything... double unders are pretty sad. TGU felt good though.

Sick for a few days...good to be back. Sub DU for SU, counted as 1/2. Total reps: 355

9-7-10
110-100-119

RX
R1: 10/26
R2: 12/40
R3: 17/48
Felt like I was just warming up! DUs are better when I get in my flow & stop thinking! 🤣

15/90, 15/94, 14/90 Rx. Fried my shoulders real quick!

T.G.U - 34
D.U- 343
377 rx 

Scaled beyond recognition as I don't have DU.  Did TGU-s with my kid and other stuff I found (progressed from a heavy ball to my 4 year old).  Then just sorta jumped over stuff as 4 year old laughed.

6-150
6-150
6-150
rx’d

11/70
11/70
10/73

Rx

As Rxed except using a kettlebell (16kg) instead of a dumbbell. 
R1 - 14/125
R2 - 16/145
R3 - 16/140

330 reps in 3 rounds of:
90 Seconds of Turkish get-ups, 25#
60 seconds of single-unders
1 minute of rest

M/45/6'2"/180#

3 rounds of:

3 minutes of TGU's
2 minutes of DU's
1 minute of rest
35# DB
17 / 123*
16 / 126*
17 / 146
*R shoe came untied on 1st set of dubs then L shoe on the 2nd set ugghhh

3 Rds
3mins
Turkish get ups (20#) 12/12/14
2mins DU practice -didn't count, made a few 
1min rest

10-5-5-5-10 back squats
165-185-195-200-170#
10-5-5-5-5-10 bench press
115-145(4)-145(4)-140-140-125#

Turkish get ups: 20 reps
double unders: 341 reps Rx

Did Monday’s WOD, results there.  Practicing TGUs to see if the body has enough to double up today.  Those hit all the weakest links!

Turkish Get-ups 15-12-15
Double-unders 184-197-209
Total 632

37 TGU (13-12-12) and 223 DU (85-75-63) Rx
m/51/5'11"/200#

Rx’ed 
TGU- 13/14/15
DU- 132/126/106

Total reps= 406

I scaled with 30# dumbbell
Sorry I only kept track of total reps: 341

35/195/5’9/M

Rx:
TGU: 10/12/10
DU: 120/110/113

total reps: 375

Tgu 20 kg12,5
Du 387

14-79-13-80-14-91, total =41 turkish et 250 du

26lbs dumbbell - alternating
11/106
11/103
11/100

Rx
TGU 49 (16/16/17)
DU 313 (88/110/115)

Hotel gym
subbed lateral jumps over the dumbbell for DU.  35# dumbbell for  TGU.  Didn’t keep count.

Round 1: 13 TGU + 9 double-unders (and lots of singles and trips but I didn’t count them). Round 2: 14 TGU + 10 DU. Round 3: 15 TGU + 11 DU. With 25 lb. DB (Rx).
An extra benefit of the TGUs: they stretched out my sore quads from thrusters and Karen.

RX:
18,175.
18,145.
18,155.
https://youtu.be/npE9cKtwEi4

https://youtu.be/iXicY7bno8w

Champions Club Scaling Notes

RANT
Any time you are seeing movements that require a secondary level of skill, just know being able to perform that skill is assumed when picking that time domain. In short, if you suck at TGU and double understanding and want to practice them, go for longer than 3 and 2 minutes per round. Also new formatting options are sweet so I'm just playing around with them for a bit. 

PURPOSE: no clue to be honest. Two very odd choices of movements that made me feel much worse than I thought

TRAINING SCALE: 1 minute of lunges, 1 minute of one-arm push press, 1 minute of jump rope, rest 1 minute. Practice TGU and DU in the warmup

PRACTICE SCALE: as is, just extend the time frame if extra practice is needed

GROUP VERSION: practice scale, stations make things easier (du/rest being one station and tgu another)

NEW TO CROSSFIT VERSION: training scale

INJURY VERSION:
pick 3 movements you can do and go through in the same manner as the training scale

WARMUP
3-point plank
Double under
TGU
Squat
Pull-up

GENERAL FEAR LEVEL: 7

RX
7,100
9,102
10,90

Globo scale: as rxed.  If you don't have a jump rope sub lateral jumps over the dumbbell. 

Warm up for 191223:
GENERAL WARM-UP

2 rounds of:

1:00 of single-unders

10 sit-ups

25-ft dumbbell single-arm overhead carry, right

20 mountain climbers

25-ft dumbbell single-arm overhead carry, left

20 alt. lunges

SPECIFIC WARM-UP

Double-unders

3 rounds of:

3 single-unders + 1 double-under + 3 single-unders

3 rounds of:

3 single-unders + 3 double-unders + 3 single-unders

15 double-unders

Turkish get-up

Using your shoe, put your fist into the bottom of your shoe. Perform 2-3 reps on one side, then the other.

Lying one-arm presses
Roll to elbow
Press into opposite hand
Low sweep (or high bridge)
To knee (or lunge up)
Negative Turkish get-ups

Then,

Using a light dumbbell, perform 3-5 reps of a Turkish get-up.

Using the intended workout weight dumbbell, perform 1-2 reps of a Turkish get-up.