남(m)/46/171cm/96kg/230117/
10 rounds for time of:
30 double-unders
10 hang power cleans=>50kg
10 pull-ups
♀ 75 lb. ♂ 115 lb.
If at home, modify with jugs or other heavy objects. Share your at-home modifications and time in comments./
50분만 실시함(6라운드,무게줄임)/
화요일 저녁와드/
더블언더시 무게 중심을 앞쪽으로 약간 쏠릴 것, 행파워클린시 위쪽이 아니라 뒷쪽으로 뽑을 것

CFWUx2 10*45dl,5hcl *2 10*95dl,5hcl *2
43:24

22:51 @25du, 40kg, 8 mini kipping ring pull ups. Started @30, 45kg, 8 strict but humbled by round three. Probably should have dropped more weight. Stamina builder for sure.

subbed 10 rounds of:

5 dips
5 HPCs, 40# dumbbells
5 pull-ups

16:16

19:44 doing double tap jumps (didn't want to put shoes on to jump rope)
Did my first 5 with a 85lb and my last 5 with 65lb barbell 
kipping pull ups 

36:05
Pullups on a short tree branch and HPC with a pair of 50 pound dumbbells.   

23:37 rxd. Cleans and pullups unbroken the whole way. The grip was a challenge after round 6 rep 6 on pullups. Cleans felt fine thanks to the hook-grip until full body fatigue set in the last 2 rounds. Would’ve done double unders unbroken had I not tripped on all but 3 sets. HR was still 170 about a minute later. 

41/69”/184

20:46 rx’d

46:28. 60 singleunders

M/42/5’10”/185
95# HPC
10 40# dumbbell rows per side

HPC unbroken until round 7, then went 7/3 

Lucas: 29:32 - scaled to 50 single-unders, 8 HPC w/ 75# & 8 PU
Me: 36:49 - scaled to 25 DU, 8 dbell PC w/ 35# each & 8 PU; doing DU on concrete instead of mat really aggravated rt. knee

M/ 46/ 136 lbs/ 5’-6” 
early morning long run in the woods with the dog.
Post dinner Workout outside of: 10 rounds for time of:
30 DU/ 10 Hang Power Cleans/ 10 pull ups 
I used 105 lbs to try to keep the pace going and I did pull ups with a bar hung with straps from a tree. More work to do these pull ups which was the hardest part of the workout. 7th round I started to break up pull ups into 8&2 or 7&3. 
mall HPC sets were unbroken and same with DUs.
I had to take a very short break in the 8th round to talk to our elderly neighbor to offer help as her husband was taken to the hospital. Taking that into account I completed the WOD in about 19:07. I actually completed in 20:27 but I walked over and talked to her and went back into my workout. 
Great workout. Hard on grip and back.  

200429/86/48
14min amrap
5r+hpc10

Thank you 🙏

Hi !

awesome article, vert interesting !

I cannot find the part 2.
Could anybody send me 
the link to the part regarding the other muscles of the knee, please (from my mobile in the clinique 🙂).

scaled to 7 rounds for two reasons:
jump rope broke
i broke (mentally)

15:50

On 4/23:

23:05
95# clean
7 pull ups per round

m/39/6’2”/210

18:46 rx

12:47, 5 rounds (hadn't done wods for a while, so doing half workouts for now, so I don't break my stupid self...not telling how I know that). Only commenting because I don't have a way to do pull-ups or any rings at home, but discovered you can do a decent approximation of a ring row from the underside of a ladder that has rungs on both sides...in case that helps somebody.

9 rd (20 min cap)
70# 1 arm hang power clean (3x each arm)
8 strict PU

So gooood!

19:05

plate hops,75lb hang cleans, 10 ring rows

this blew up my forearms

19:23 RX
m/40/158

WOD Scaled
10 rounds for time of:
30 double-unders
10 hang power cleans 95lbs
10 pull-ups

24:17

Male 50/73kg/181cm
24:40 Rx'd 

42 minutes with strict Pull ups and second  WOD of the day. Bloody Awesome! Woohoo!!!

F/34/150#/5’7
24:20 scaled with 55#

Sc 2*SU (60), 95#, Rx
28:49

What an arm burner!
30-min
100 single unders
10 60-lb HPC
10 pullups

24:45 Rx’d 

18:24 - Rx

Everything as rx’d EXCEPT the hang cleans. Scaled HCLN to 88lbs 

24:34

Done on 4-23-2020

Hang cleans scaled to 95
Single unders, scaled to 50 per round
Ring rows 

Time 25:50

Round 3 hit like a ton of bricks, had to break up everything except cleans

26:51

26,10 scaled 90 lb 
60 single unders 
10 hang p clean 
10 pullups 

20:34
10 rounds of:
10 kettlebell cleans, 1.5 pood
10 ring pull-ups

30:45 did singles instead of DU.
29/5”11/180

10 rounds
20 DUs (all but first and last were unbroken(!)
5 HPCs 65#
5 pull-ups
20:07

for time of 26:10 (scaled)

30 double-unders
10 hang power cleans
10 pull-ups
75 lb.

20 min AMRAP
60 single unders 
10 HPC @ 50 kg
10 band assisted pull ups 
8 rounds 👍😅

10 rounds for time of: 24:20 with strict form
60 single-unders
10 hang power cleans ♂ 24 kgr
10  lat pull-downs

In the illustration, why is TVI in medial side of VI ? Shouldn't be at lateral side ?

10 rounds of
60 single unders
10 HPC, 85#
10 ring rows
20:57

24:38. Used green and black band for chin-ups, did singles, and 75# for power clean

18:10 - 8 rounds and then got cut-off
M/42/5’10”/205
clean on double unders, split cleans into 5’s after first 5 rounds, broke pull-ups into 5’s

Female/53

First 2 rounds at 55#
pullups with band then went to ring rows. 

After 5th round, stripped weight down to empty barbell. 

time: 25:22

 

Rx’ed 
= 15:57

slow and steady 

m/49/5'11/174

10 rounds:
60 single unders
10 hang power clean with 2x40lb dumbbells
6 strict pullups

22:15

10 Rounds 
30 Double Unders 
10 DB Hang Power Cleans 50’s
10 alternating DB Bent Over Rows 50’s (no pull up bar available)

26:44”
#Ecuador

19:17 Scaled

First 7 rnds
50 SU's
65LB HPC
10 Kips (2x5)

Last three rounds subbed 20LB med ball clean for HPC - grip was gone

M/34/175#

Time: 39:50

10 rounds (scaled)
60x s.u.’s
10x Hanging Power Cleans 95#
10x pull ups

65lb for power clean
unbroken reps
36’

10 Round for time of:
30 Double Unders
10 DB Hang Power Clean (50lb)
10 Pull up
16:14:91

20:35
30 DU’s
10 HPCL (75lbs)
10 Pull-up (blue rogue band strict to really work on form while tired)
hand grip got worked 

5 rounds 11:39
10 dub attempts
10 45lb hang cleans
10 10lb dumbell rows

22:46
GRIP! GEEZ!
I had to drop weight on the HPC's just because of the above. And I broke my porch railing on the kips. Ah, well. It needed to be fixed anyway.
I did Acevedo's baby style, starting at #65 on the HPC's. Thanks for your scaling, Juan! They work for me as I get back into this slowly with all the free time I have now!

10 RFT
25 double unders 
10 hang power clean @95#
8 pull-ups 

21:00

36:48 Rx 

So any idea way I have this clicking when doing squats . Pain occassionally when I do too many squats or impact

I dont see any swelling

RX 24’ Everything unb 

Nice wod!!

21:58 Rx
M/42/5’8”/160

Did it EMOM style RX
29:21
M/50/162LBS

57y/o F Scaled
25 min time cap  6+45
60 single unders
10 DB hang power cleans 30# DB
10 jumping pullups
Doing my best with garage WOD.  Limited equipment.  Pull ups are tough as I have a bar that hangs on the door jamb, no kipping so I resorted to jumping.  Just heard my Box is closing permanently.  9 years there just heart broken.

26:40 rx
Doorway pull up bar - old skool kip style 

23:44 Rx
grippy!
m/52/5'11"/200#

30 DU's 
10 HPC - 115
10 Pushup instead of pullups. 
26.37

As rx’d, 23:10.

Rough!  This was mostly about the HPCs.  I have been learning how to ‘bounce’ them, but had not really done that in a WOD.  Well, if you miss the hip crease on the bounce, you hit the fleshy part of your thigh…and that is just painful.  Broke HPCs into 2 sets for most rounds.  Unbroken pull-ups until about round 8 – where the hotspot I had developed on my hand opened (see below).  Further proof that ‘it doesn’t have to be fun to be fun’.

47m/5'10"/180

5 pull-ups each round 

24:19

19:33
10 Rds 
60 single Unders 
10 hang power cleans 65#
10 pull-ups 

Women's rx with strict pull ups
25:50
m/50/175

22:21, used 85 for HPC, haven’t done any bar work in almost 2 months, didn’t want to over do it. 

26:22 Rx

AMRAP 15 min
20 double unders
7 hang power cleans 95#
7 strict pullups (asst bands)

6 rds in 15:35

Subbed 24kg double kettlebell cleans (all sets unbroken)
Strict ring pull-ups
40:00
43/1.78m/77kg

10 Rounds
60 Single Unders
10 Backpack Sumo Deadlift High Pulls (30 lbs)
5 Strict Pull Ups

16:20

24:32 Scaled
30 double unders - 10 rounds unbroken
10 hang power cleans - 3 rnds @115, 5 rnds @95, 2 rnds @75lbs
10 strict pullups - 3 rounds
10 ring rows - 7 rounds

Grip was wasted

55 YOM 5’6” 209

scaled

10 Rounds For Time
60 single unders
10 Hang Power Clean X95lbs
10 Chins Banded after 3rd set

27:09

M/36/5'11/183

23:01  -  SCALED for home quarantine workout as follows:

10 rounds for time of...

-- 60 Single Unders
-- 10 Hang Power Cleans @ 95 lbs
-- 8 Ring Pull Ups (feet on a chair so no kip)

M/45/6'2"/185#

Scaled to 95# the rest as rx'd 
17:54

Wow, this was spicy! 
95# hang cleans
strict pull ups
44:58 

Option 1 24:46

Scaled:

10 Rounds 
15 Double unders
10 Hang Power Cleans, 95lbs.
5 Pull-ups

Time: 24:56

In: 1/2 mile run, Stretching (10mins)
Out: 1.5 mile run, yoga 

19.30
5 strict Pull ups each round. Hang Power Cleans with dumbbells.

5 rounds in 15 minutes:)

75lbs HPCs
24:27

Wow crappy time! DUs were unbroken or 1 trip, HPCs were unbroken. Where did the time go?

28:40
subbed 50 single unders and 95lb hang power cleans. 

Rx 23:34

5 rounds
30 DU
10 DB Hang Clean 40# DBs
10 Bent DB Row 40# DBs
14:21
DUs improving, scaled rounds to manage volume, still a challenging combination, Biceps, shoulders, and grip exploding

Rx 15:30
M/44/80kg 

25:25

95lbs - could've done Rx but then it would've been a real slog in the later rounds.

DUs - focused on keeping a hollow position throughout, which made all the difference.

10 Rounds:
30 DU
10 hang power cleans, 75 lb
7 unbroken pull ups
 
29:26

38:10 Rx

RX - 1st RD
Option 1 - 9 RDS
27:54

M/36/6”/87kg
17:32
Did 25kg dumbbell rows instead of pull-ups 

RX:21'52''.
pull-up:unbroken.
https://youtu.be/8JzPeAvEEkc

▶ INTENDED STIMULUS
.
Oh boy! This is 300 double-unders, 100 pull-ups, and 100 hang power cleans total. This is a lot of reps of movements that don't interfere with each other all that much. All movements have a pretty high power output. The total volume is divided into small sets so that stamina and muscle endurance does not become a limiter. In plain colloquial crossfittish: "this is going to get very, very spicy." The emphasis is on intensity, and that should be the aim of your scaling. For the double-unders, choose a number of reps that you feel confident you can consistently perform unbroken, or with one intentional break (think 30% or less than your max set of double-unders). For cleans, choose a weight you think you can cycle with at most one intentional break for the whole ten rounds. It should be a weight you could cycle for 20+ repetitions when fresh if you were going to go for it. For the pull-ups, try to preserve a good gymnastics kip. Because today we will be jumping a lot, and we don't want stamina to interfere with intensity, a partial kipping pull-up or a kip swing are excellent variations. As with cleans and double-unders, adjust the number of reps to something you can perform with one intentional break for the whole time. Aim to keep this workout in the 15-20 window. Today is not the day to come out too hot. The spiciness is already there. Open at what feels like a leisurely pace, and make it your only task to move well, and keep moving. Technique and keeping it chill are fundamental today. Move well, stay relaxed!

▶ OPTION 1
10 rounds for time of:

25 double-unders
10 hang power cleans
8 pull-ups

♀ 65 lb. ♂ 95 lb.

▶ OPTION 2
10 rounds for time of:

50 single-unders
10 hang power cleans
10 partial kipping pull-ups

♀ 55 lb. ♂ 75 lb.


▶ OPTION 3
10 rounds for time of:

30 single-unders
10 hang power cleans
10 kip swings

♀ 45 lb. ♂ 65 lb.

Two little comments on this one:
I will never fail to be disappointed by the widespread perception that a major "risk" of the ketogenic diet (or of carb restriction in general) is increased cardiovascular risk. The information featured on this site and elsewhere should have closed the book on this attitude resolutely, as it reflects an understanding of both the relationships between diet and biomarkers and between biomarkers and disease that is years out of date. I similarly don't think Ms. Stubbs comment that there is a "huge amount of evidence showing that the Mediterranean diet is the best we've got so far for brain and heart health" is clearly aligned with the evidence. Does it lower cardiovascular risk relative to a standard American diet? Absolutely. But it's a much stronger claim to argue for its unique superiority.
The researchers frame it as "bad news" that we saw the first sign of brain aging sooner than we thought. I don't see this as bad news at all! This suggests there is a biomarker or an analytical tool that can predict a decline in brain function long before that decline becomes symptomatic and damaging to quality of life. This is an opportunity - from a research perspective, this may give us a means to study changes more subtle (and so occurring over less time) than the blunt evidence of frank symptomatology, and from a clinical perspective, this could be used to help identify patients who may need a stronger recommendation to change their behavior to protect their brains. In other words, the pattern of decline has always been here - now we can simply detect it!

Now the question, which this study doesn't directly answer but which other data suggests an answer to, is to what extent these acute effects map toward chronic help or harm. Do repeated elevations of glucose cause or accelerate this neural pathway damage? Can repeated elevations of ketones reverse them? This acute data points us toward a potentially useful clinical tool, and helps emphasize the role metabolism plays in the brain, but it is these chronic inferences which may be able to turn a corner w.r.t. neurodegenerative disease, or even the loss of function we currently see as an "inevitable" part of aging.

Globo/home Scale:  If you do not have a rope, do either tuck jumps or lateral jumps over an object/line.  For power cleans, you can sub 35/50lb dumbbells, or up the reps to 16 and use 1 dumbbell alternating.  Odd objects/kettlebells also work.  If you are using a door gym and can't kip, reduce pullups so they take less than 1 minute per set, generally 5-7 strict pullups will do per set for most. 

GENERAL WARM-UP

2 rounds for 30-seconds of:
Plate hops
Air squats
Push-ups to downward dog

SPECIFIC WARM-UP

Double-under
“Penguin Drill”
2 sets of each:
• 30-seconds of jumping with single hand taps
• 30-seconds of jumping with double hand taps
• 1-minute of double-unders or practice

Pull-up
Perform 5-10 reps of each:
Hollow rock
Superman rock
Scapular pull-up
Kip swing
Pull-up

Hang power clean
Perform the following progression with an empty barbell:
20 Elbow rotations
5 Tall cleans
5 Front squats
5 Hang power cleans

Build-up by performing 3 sets of 3 touch and go reps, increasing in load each set.

Practice
10 double-unders
3 hang power cleans
3 pull-ups

AT HOME VERSION
10 rounds of:
30 Line hops
10 Backpack sumo deadlift high-pulls
10 V-ups

Champions Club Scaling Notes

RANT
This is a way of adding intensity to a workout that would normally be based on stamina. Double unders and pull-ups especially can be a stamina piece for experienced athletes. If you made this an AMRAP in 20 minutes, you probably would not go as hard as you would knowing the exact number of rounds you have to do.

NEW TO CROSSFIT SCALE
As is, ring rows/singles are good subs if needed.

MAIN DECISION
Do I want coordination/accuracy to be a factor, or do I want to prioritize intensity.

WHAT ABOUT THE MOVEMENTS
Jumping - rebounding, little ROM, accuracy,for some reason your shoulders will be fried
Jumping again - extra load, upright torso
Pulling - overhead, skill, global extension/flexion, connection/closed-circuit

WHAT ABOUT THE REPS
Low enough so they should be unbroken unless technical error (meaning you stop because you mess up the rhythm, not because of muscle fatigue)

LEARN TO COOK
You can condense this into 5 rounds (or something like that) if you want stamina to be more of a factor, you can also add reps to each set if you want to stay light and work on the technique. Or take the coordination out of it (aka, singles/stair jumps, ring rows, kb swing) if you want to keep the intensity high - just practice the actual movements in the warmup

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As listed, sub stair jumps for du's and ring rows for pull-ups

GENERAL FEAR LEVEL: 7