남(m)/46/171cm/98kg/221123/
Complete as many rounds as possible in 20 minutes of:
30 dumbbell power cleans=>10kg 15회
20 dips=>10회
100 double-unders=>20회
♀ 35-lb. DBs ♂ 50-lb. DBs
Post rounds completed to comments./
2라운드+딥스 10회(무게 줄임, 횟수 줄임)/
수요일 저녁와드

I was wondering... is there a standard from where the dumbells has to be placed on the ground from starting position. Inside the feet or outside the feet. Or doesnt matter.... ? Please guide me on this dubble dumbell power clean crossfit movement standard. If any... 
Regards

CFWUx2 dbcl 5*35 5*40 5*45
1r +23 reps (finished cleans after buzzer)
47.75+clr/bar 

3R+28r. PC@30kg BB, ring dips (16 strict R1, 20 with some mini kips R2/3), 100 DU

subbed AMRAP 20 of burpee tuck-jumps

115

2 rounds plus 10 reps
Rx’d

2 + 5 power cleans

3 rounds with barbell 45kg

353 reps rxd. Broke cleans 10-8-7-5 each round. Strict bar dips. 



185/40/69”

2 rounds. 200 singleunders 

3+17 Rx

2 rds exactly - scaled to 30 35#DB power cleans, 20 kipping rings dips and 50 DU (planned on 100/rd but had so many misses in rd 1 decided to cut it to 50)

M/35/5'10"/190

Rx'd 3 rounds + 13 reps

2 rds + 13 dips

3 rounds + 14 power clean (rx)

40/M/140lbs

30#DBs Hang Cleans (scaled for knee pain)
20 Strict Dips
100 DUs
4 + 20

3 rounds + 15 reps RX

Sc 45# DB, SUx2

2rounds + 30/20/14

2 rounds + 10 dumbbell power cleans. Rx

30@35#
20 bar dips
100 DUs
2 rounds

Crushed me. Haven’t felt this awful in a while.

Gerald Shulman’s group have done good work in identifying otherwise healthy young people who seem to have isolated skeletal muscle insulin resistance and who demonstrate biochemical features that might well predispose to type 2 diabetes, but I couldn’t find in this paper evidence that the subjects with skeletal muscle insulin resistance had family histories of type 2 DM. Have i missed it?

2+21 Rx

Row 5k 20:45 then 3rounds plus 26 power cleans. Subbed for 35lb dumbbells, air squats instead of dips, rx on Double unders

First I did some KB work: 3 rounds of 3-rung ladders of double presses with 20kg  bells & long cycles with 24kg bells
Subbed to 20kg kettlebell dead cleans.
DUs were the troublesome area.
2 rounds+20 cleans
43/1.78m/77kg

M / 172cm / 80kg / 35

This one was a real mental challenge. 1st set of DB cleans had to be completed broken and I was in a hole from there on. Session Rx'd 

3 rounds + 18 reps DB cleans 

2 rounds RX 
DUs were the limiting factor! ☹️ I’m not going to lie...very testing to my character!  🤣 

2 rds + 90 DU
35# dumbbells

20 min amrap
30 hang power clean (50lb)
20 Ring dips
100 DU

Total: 3 rds + 20 hang power clean 

3 rounds but ran clock a bit longer for double unders work.
35# dumbbells Rx
Strict matador bar dips
Double Unders: Round 1: 30 DU + 140 SU. Rd 2: 35 DU + 130 SU. Rd 3: 100 SU + 10 DU + 80 SU.

2 rounds + 75 DUs

45# DBs, ring dips (apx 2/3rds of reps with band), DUs in 20-25 rep increments 

m/39/6’2”/208

Rx’ed
=3 rounds in 17:57
I had to stop due to a back strain I have been dealing with that came back in set 3 rep 25.  I completed round three and called it quits to avoid further injury. 

RX, 206 reps (1 Rd + 30+ 20 + 6)
Strict ring dips. Double unders held me back, still can't string together more than 10-15, less under fatigue.

35# dumbbells 
ring dips
double unders 
2 rounds+30+20+50

Jackie:
15# dumbbells 
20 push-ups 
100 singles 
4 + 26

M/36/167

3 complete rounds

Scaled to 40 lb dumbbells. Everything else as rx’d 

This is another example of why the calorie paradigm is flawed: “As shown here, muscular insulin resistance — observed prior to any defects in overall adiposity or inflammation — leads to a greater share of consumed calories being directed toward triglyceride production and a smaller share toward glycogen storage, even when identical meals are consumed.”

I’m also struck by the connection here to the recent study (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6351883/) looking at metformin’s negative effect on exercise. While these studies are looking at different variables they are both considering how insulin sensitivity impacts the positive effects of exercise on muscle adaptation and thus overall health. The Metformin study’s lead author theorizes that it starts with the mitochondria.  

I interview Adam Konopka, the lead author on this study and here’s an excerpt from our discussion. 

Adam Konopka: Yes. So what you see in the skeletal muscle, maybe slightly different than what you would see in adipose tissue, or even perhaps the liver. Now, the thought process is that metformin has, at least in cell culture and animals, has been shown to actually lower mitochondrial function. It actually inhibits complex one, which is the first complex of the electron transport chain in the mitochondria. And so the thought is that it actually creates almost this kind of energetic stress. So if we’re inhibiting the mitochondria, we can’t produce maybe as much ATP or energy for our body to use. And by doing so we’re actually stimulating glucose uptake into the muscle because the muscle is almost, I don’t want to say starving, but it’s craving more fuel because we’re not producing as much ATP. And so that could be a good thing when you’re talking about a diabetic. But when we’re talking about exercise adaptations, if we’re inhibiting the mitochondria, our data would suggest that is actually why we are likely preventing some of these whole body adaptations. Our data show that at baseline mitochondrial function is highly correlated to insulin sensitivity. And then we also show after exercise training that there is a correlation with the change in mitochondrial function to the change in whole body insulin sensitivity.”

Here he is discussing the results of the intervention group that completed a 12 week exercise regime while taking metformin. The results surprised everyone. 

Adam Konopka: “So the VO2 max, they did not improve as much and the insulin sensitivity, they did not improve at all. Yeah. And so these two factors are key in predicting mortality and morbidity. And so if metformin is preventing or attenuating the improvements in these physiological function, these physiological outcomes, that kind of raises some concerns if metformin should be prescribed to everyone for extending health span.

Elsewhere in the interview, he explains: “there’s a strong adaptation at the level of the skeletal muscle. And so you would expect a lot of improvements in different metabolic adaptations. At the level of the skeletal muscle where metformin’s primary tissue target is the liver. So you would think if you combine those two together, you would see adaptations at the level of skeletal muscle with exercise and then you get even better benefit with metformin by it’s targeting the liver. Both are involved with glucose regulation and insulin sensitivity. However, we didn’t see that. We actually saw that metformin completely blunted and prevented the improvement in insulin sensitivity, as measured by the oral glucose tolerance test. Although this is, I think this has grabbed a lot of people’s attention, there is precedent in the literature that other people have found this phenomenon as well.”

55 YOM 5’6” 215.1

scalled

AMRAP 20 min
35 Lb DB Power Cleans x 30
20 assisted Dips -36lbs
200 single unders

2 Rounds + 30 DB Cleans + 8 assisted dips

30 dumbbell power cleans with 30lbs each hands
20 dips
Scale 100 single-unders UNBROKEN
3 rounds plus 30 power cleans and 20 dips

Rx’d 
2 rds + 30 DBPC + 20 dips + 10 DUs

3 Rds +50 reps 

Rd 1 35#, the rest 30#
Dips btwn stools
200 SU

3rds+45 (35#)

2 rounds plus 30 plus 4
RX.  Ouch shoulders is right!

2 rounds + 20 dips rx

Rx 3+8 db cleanshoky smoke show batman those cleans were nasty

2 rounds + 29 DU = 379 reps Rx
Strict ring dips - that was the easiest part for me.
Hard to keep moving on those DB cleans.
m/51/5'11"/200#

3 rounds + 35 reps = 485 total reps

Did ring dips, all else Rx.

M/ 46 /136 lbs/ 5'-6"
I decided to use a slightly lighter DB. I used 45 lb DBs. As Rx for the rest.
Completed 3 rounds plus 20 cleans.
Next time the goal will be getting into or finishing the Dips.
For me, high rep Oly type work is exhausting. I did like the workout a lot. It was taxing and still properly reped out to allow you to keep moving well throughout. I was surprised that I went faster than I thought on my cleans, but slower on my DUs. I am good with the rope but I was taxed and winded and typically broke the DUs into 60 & 40.
Just a couple days ago I did a post workout of 3  rounds of AMRAP of DUs in a minute with a couple minutes break inbetween each one. On the first I got 104, then 115, then 124. If I don't trip up it's easy to bang out over 100 in a minute. This workout got me winded so I decided to break up the DUs so I would not take much of a break getting into the cleans.
For me, using 45s was the right choice. I picked up 35s and they were too light but I warmed up with 45s and thought if I went heavier it might make me break up my sets too much and lose the intended stimulus of continuous movement. 
Good workout. Looking to do this again when it's warmer out, outside in my yard.
Anton

Scaled to 40 lb DB cleans

3 rounds + 7 cleans

3 rounds + 4 reps RX

318

36lbs dumbbells
2 rounds + 30 PC + 9 dips

35# DBs, ring dips, and 200 SUs
3 rounds + 18 PCs

57/5’8”/160

M/42/190#

2 rnds + 23 PC
Scaled to 35# db all else prescribed

Can you say “ouch”. Very humbling, great WOD!

This workout may be 20 minutes long, but don’t expect a ton of rounds to be completed. I think that shooting for 4+ rounds is a nice goal while having all athletes perform a variation that allows them to achieve 3+ rounds is very realistic. Here are some scaling thoughts:

Dumbbell Power Cleans: The reps per round is pretty high, especially when you consider the moderate loading prescription. I expect a good chunk of time to be spent here. For experienced athletes that cannot complete multiple efforts of 10+ reps consecutively, I will consider scaling the load to allow them to do so. For those that are new or need a reduction in overall volume, I will reduce the reps alongside the load. It can be very difficult for athletes to achieve a neutral spine when pulling the dumbbells from the floor with this movement. For athletes that cannot achieve the correct set-up position I may have them perform a hang power clean. 

Dips- I take this to mean that these dips are done on a set of parallel bars and not rings. 20 reps per round can be achieved by many experienced athletes. For those that cannot complete 20 reps in 2-3 sets or less, I may scale the reps per round based on their ability level while performing the movement unassisted. For those that cannot perform dips, I will have them perform a band-assisted dip or a dip variation with feet on the ground and in front of the body. Along the movement modifications I may reduce the reps as well. 

Double-unders- The volume of reps that will be accumulated is high and the 100 reps per round is also very difficult. High-level athletes should not take longer than 75-90 seconds to complete any of the rounds. For athletes that have experience with this movement, but lack consistency, my first option will be to have them complete 1:30 of double-under attempts each round. For athletes that are new or de-conditioned, I will have them complete single-unders. If single-unders are very easy I may have them complete 1.5x the reps on each round.

2 rounds + PC, dips & 25 DU

40 lb dumbbells

scaled to 25# dumbell
no rings, so did dips on the dip stand with a band
100 single unders

3 full rounds plus 44 reps

3rds 1 rep 40# 

Scaled to 35# kb pc
else as rx
2 rnds plus 17 pc's
m/50/175

M/45/6'2"/185#

Women's rx'd 
3 rds + 30 + 20 + 55
Was hoping for 4 rds but was humbled on DU's a move in which I'm pretty efficient at...not today though

Armap 20 min
30 db Power clean 35 LB
20 dip
10 Cal bike
3 round + 15 pc

20 min AMRAP
30 dumbell Power clean 35 LB
20 parallette dips
10 Cal bike
3 rounds+ 15 Power clean

4 rounds and 7 power cleans RX
So 607 reps
I did strict ring dips though. 

RX:3R+24.
https://youtu.be/GKu-9N4WgDc

Champions Club Scaling Notes

RANT
Man I was just not feeling it today, plain and simple. I think I did like 3 rounds, messed up on a ton of double unders, scaled down to 20 lbs. in dumbbell cleans and still did 3 sets. Dips were straight. So as I was going I was thinking about stopping and hitting it again later, or scaling even more to singles instead of doubles and box jumps instead of cleans, just so I could try for a little more intensity. But this was an occasion that I wanted to allow myself to struggle. Physiologically I don't think I accomplished much, but it makes me feel a little more empathetic when someone I'm coaching has one of those kind of days as well. If I was still playing basketball for a team, or competing in another sport, definitely cut the workout short after the first 10 double unders took 2 sets; just rest and maybe come back to it another day. As a coach now, I'm glad I finished it.

PURPOSE
I know shoulder fatigue is probably second or third on the priority list for whoever made this workout, but man mine were smoked. I would probably say overall the purpose is to give two moves a lot of reps (db cleans and dips) that don't usually, and see how that fatigues out jump ropes.

NEW TO CROSSFIT SCALE
As is, scale to singles and push-ups if needed.

TRAINING SCALE
Scale so jump rope accuracy is not a factor, and dumbbell timing is not a factor

PRACTICE SCALE
As is, extend to 25-30 minutes if not good in the movements. Dips might be cut down a bit though.

INJURY SCALE
Pick one monostructural movement and one movement with dumbbell(s). Hit an APRAP in 20 of those.

GROUP SCALE
Just rope space is always tricky, but first thought that comes to mind is sub push-ups on dumbbells for dips and space should be saved quite a bit.

WARMUP
Kb swing
Squat
Pull-up
Handstand
Ring hold

GENERAL FEAR LEVEL: 6

I think we can predict the problem with carb-loading. Now, what I would really love is to compare continuous glucose monitor (cgm) daily graphs in all these study participants. 

Globo scale: For dips if you don't have dip bars sub 12 ring/TRX dips, 30 triceps dips from a bench or box, or 30 good form pushups.  Double unders sub 200 single unders, 100 jump double taps, or 100 lateral jumps over the dumbbell. 

GENERAL WARM-UP

AMRAP 10:
1:00 of single-unders*
10 kip swings
10 push-ups to side-plank
10 kettlebell swings
10 PVC overhead squats
30-seconds of Samson, per side
 *Others rounds: 30-seconds of double-unders or practice.

SPECIFIC WARM-UP

Dip
2 sets of: 10-second support hold + 3-second negative + 3-second hold in bottom of dip (*scale to feet on the ground)
10 jumping dips
5 strict rips

Dumbbell power clean
Perform 2 rounds of the following progression. Use a pair of light dumbbells the first, and the intended workout weight in the second.

5 Deadlifts
5 Deadlift + shrug
5 Hang muscle-clean
5 Hang power clean
5 Power clean

Practice
3 DB power cleans
2 dips
10 double-unders