남(m)/47/171cm/100kg/231004/
For time:
Row 50 calories=>5cal
50 handstand push-ups =>5회
50 L pull-ups => 5회
50 sumo deadlift high pulls => 5회
50 inverted burpees => 5회
50 toes-to-bars => 5회
Row 50 calories =>5cal
♀ 65-lb. SDHP ♂ 95-lb. SDHP
Post time to comments./
오늘기록 
5분34초(강도 줄임,10%)/
수요일 저녁 두번째와드

CFWUx2
63:52

46:20
Kipping Pull-ups instead L-pull ups

27:25
35 cal row (3m @ 2:30/500m)
3R of 10r each:
HSPU (feet on floor) shoulder recovering
L pull ups
SDLHP @35kg
Inverted burpees
T2Rings
35 cal row

30.01.17
23:00 sub&scaled:
100 DU
25 L/S
25 burpees
25 inverted
25 t2b
100 DU

400m run
50 angled hspu
50 kipping pull ups
50 sumo dead lift high pulls
50 reg burpees
50 toes to bar
400m run

38:54

63:10

subbed 15 reps each of:

burpee pull-ups
high-butt deficit push-ups
L-pull-ups
power cleans, 35# dumbbells
toes-to-bar
inverted burpees
burpee pull-ups

17:23

40:35 rx’d Broke the HSPU and L pull-ups 4-4-4-4-4-3-3-3-3-3-3-2-2-2-2-2-2. SDLHP 4-4-4-4-4-then 3’s...inverted burpees basically nonstop- these felt much easier than usual for some reason and got easier as I went...

182/41/69”

48:53 

HSPU were the weakest link

31:51 rx’d

For time: (49:42)
Row 50 calories (1:30 run out/back)
50 handstand push-ups
50 L pull-ups
50 sumo deadlift high pulls (90lbs dbs)
50 inverted burpees
50 toes-to-bars
Row 50 calories (1:30 run out/back)
♀ 65-lb. SDHP ♂ 95-lb. SDHP
Post time to comments.
Compare to 161128.

GENERAL WARM-UP

AMRAP 7
50-ft shuttle run
10 straight-leg sit-ups
20 mountain climbers
25-ft inchworms
30 alt. lunges

SPECIFIC WARM-UP
L pull-up
2 sets of:
1 pull-up + lift right leg for 5-sec + lift left leg for 5-sec + lift both legs for 5-sec
3 sets of:
1 pull-up with right leg extended + 1 pull-up with left leg extended
(Scale to lower bar, using feet to help with the pull)
3 sets of:
L pull-up + 2-sec pause at top + lowering in the L shape
(Scale to 3-sec negative pull-up)
3-5 L pull-ups

Inverted burpees
3 partial range of motion kick ups to wall
3 sets of 1 full kick up to the wall + 15-second handstand hold
3 deck squats to 10-seconds of a high plank
2 sets of 3 inverted burpees

toes-to-bars
2 sets of 3 V-ups with an ab-mat between the feet
2 sets of 3 hanging knee raises (*scaling option)
1 set of 3 kipping toes-bar

Handstand push-up + sumo deadlift high pulls
Perform 10-5-4-3-2-1 reps of a sumo deadlift high pull increasing in load each set. In between each set of sumo deadlift high pull, perform 1 wall-walk into 1 handstand push-up for 5 total sets.

48:53. That was a long one

L pull ups started Rx then went to kipping L and then just strict PU

it was tough to find a rhythm on the inverted burpees. First time doing those

M/27/200/6’1”

M/39/111kg
Run 500m
50 hspu
50 pull up
50 sdhp 40kg
50 inverted burppes
50 toes to bar
500m run
55'55"

Scaled 28min 38secs

50 35lbs swings for the row 
63lbs for the SDHP

Rx’d 40:38

161128 was 58:35

SC 39'18

50 Burpees
50 HSPU (kipping 1 abmat)
50 Strict L-Pullups
50 SDLHP (95lbs)
50 Inverted Burpees
50 T2B
50 Burpees

Connor - 39:24

Sheri - 39:39

Row 50 calories
50 push-ups
50 banded pull-ups
50 sumo deadlift high pulls (C 95#, S 45#)
50 burpees
50 sit-ups
Row 50 calories

Sc strict hspu to 4" mat, kipping pu, 75#, k2e

54:55

Male 50yo/180cm/79Kg
33:33
HSPU 2 abmat 
SDHP T2B LPull up Iburpee row Rx'd. 
Divided in 5 rounds.

M/29/180/5’7”
37:06 Rx 

This was horrible. I scaled to puked HSPUs and hollow body pull-ups. 

44:47

55:22

31:11
(Lots of scaling)
Bike instead of row.
50 Pike Pushups
25 L pullups (sloppy L)
50 65# SDHP
25 Only the roll to feet.  Couldn't yet get past the squat.  
25 toes to bar ( more like toes somewhere in the air in front of me.

38:30
subbed 45# dB swing for SDHP

36:33. Rows, T2B Rx. L sit pull-ups approaching RX but legs not fully horizontal.
HSPU scaled to Wall facing HSPU at about 2-3” depth; SDHP scaled to 55#; inverted burpees scaled to candlestick + frog kick.

Scaled to
50 cal row
50 strict press @ 75#
50 strict pull ups
50 sdhp @ 65#
50 reg. burpees
50 knee raises
50 cal row
43:01
m/50/175
For my notes.....Monday after the weekend on Mackinac Island

RX：35'37''.
https://youtu.be/rvaYlS92SHU

600m run (no rower and 800 hits around 65 cal for me)
50 Pike PU
50 L-Pull Ups 
50 SDHP 75#
50 Inverted Burpees
50 T2B
600m run
39:25

Inverted burpees were horrible and took forever along with L-pull ups. A true grinder.

Goal:oxidative pathway 
Duration: long 25-40 min wod
Reps/load:
High 50 reps x 7 moves 
Cals body weight ,Hspu bw,l-pull up bw,sdhp ligth,burpee inverted bw, toes to bar body weight.
Overall: ligth
Volumen total: 350 ligth reps +30 min

Breakdown:
Long wod
Is a chipper wod
7 movements in this wod
3 modalitys monoestructural, weight lifting and gymnastics.
The reps scheme is for work on Stamina
Row =upper body pull,hspu =upper body press, pull ups =oh pull,burpee inverted =back roll+upperbody press, toes to bar=trunk flexion
Attack to upper body stamina

Challenge:
Try to work on the stamina of the movements, large sets of rep unbroken 

Class 60 min:

Brief 3 min:

6 min warm up general 
2 rounds:
20 SEG row
5 pike push ups
10 hollowrocks
5 toes to bar 
5 strict pull up

15 min esp:
3 min hspu COMPLEX 5 reps of:
Top of the head on flow and back to wall
Hspu negatives whit TUCK 
 Kipping Hspu 

2:00 min for l-pull ups5-8 reps
Hang L: sit for 30 seg
30: seg L-sit + pull whit lats 
1:00 L-sit pull ups practice

3 min sumo deadlift complex 5-7 reps:
2:00Whit unload bar do the sumo complex
Sumo Deadlift-shoulder shrug slow-shoulder shrug fast and sumo deadlift high pull
30: SEG for bear the bar and do 7 reps whit the wod load.

2:00 for burpees inverted:
5-7 reps 
Back roll squat
Transition 
And handstand

2:00 min toes to bar review 

2 min rest.

Wod 30 min cap.

6 min cooldown

Scaling the wod:
Reduce the load and reps 35-30-25 reps for round
Finish the round in 5 min or less 
L-pull ups for strict pull ups or pull ups.
Hspu for pike Hspu.

https://www.instagram.com/invites/contact/?i=1ambiqr85ra6w&utm_content=j09acob

33:43

50 cal Row (2:58.0)
50 Pike Pushups
50 Strict Pullups
50 SDLHP (65lbs)
50 Inverted Burpees
50 T2B
50 cal Row (2:47.9)

M/34/6’/220

ya know... this workout was the perfect thing for my weekend. Since Friday night, everything has been pushing harder and harder downward — insurmountable looking from the outside. Have to jump in. Have to handle it. Just get it done. Do one more. 

Rx: 58:07

just one more...

3, 2, 1 Shirts off... Go!

58:34 Rx 

Jump rope
pike push-ups off 20” box
25 band assisted pull-ups 
40lbs sumo deadlift high-pulls
25 inverted burpees
knees to chest
Jump rope

38:30

Great job Heart & Hamer boys! 

36:10 Rx
161128 was 39:12 with 12 min on inverted burpees both then and today.
Rough splits: 3 - 3 - 6 - 4+ - 12 - 4+ - 3+ minutes
The cumulative impact of the movements add a special extra something to this.
m/52/5'11"/200#	

(modified HSPU & L pull ups)
Me : 33:04
hubby : 29:48
neighbor : 28:22

31:08
subbed 50 SDHP for rows/
Scaled SDHP 45#

75lbs SDHPs, and truly awful inverted burpees
45:45

Inverted burpees took forever. I can do maybe 5-7 consecutive, almost all horrible form (like a squid). After that, 20s of catching my breath; then another 5-7. But I got there.

36:46

L-pullups and inverted burpees were my two major time sucks...

Side note: I'm pretty sure the spell doctor who advertises here is a scam. I specifically asked him for a <10 min wod today and obviously that wasn't the case. I'll be asking for a refund .

Sub/scale to:
75 sdhp 2x20# DB
50 2x45#DB pushpress
50 strict pullups
50 sdhp 2x45# DB
50 burpees
50 toes to dumbell
75 sdhp 2x20# DB

26:30

M/24/5'8"/160lb
CrossFit AFK

42:02 - Sc (band assisted L pull-ups, 30lb band)

Quads and triceps are pretty sore still from the last few cycles (Especially the 10-minute squat and sit-up workout plus 17.5 thrusters). Rolling up to the feet on those inverted burpees and my arms for the handstand push-ups gave me a wallop. 

38:36 s

35#
push press instead of HSPU
35 kipping pull-ups w small green band
middle target instead of T2B

wrecked after yesterday - took it easy today 

F/24/5’5/140
CrossFit AFK

Sub’s 35 Cal echo bike for row, the rest RX.

36:37

35/195/5’9/M

As rx’d, 38:03.

Knew this would be a long one.  Things were going well until the L pull-ups – those just made everything afterward harder.  HSPUs and L pull-ups and
T2B in sets of 5.  SDHPs mostly in sets of 10.  Went mostly straight through on inverted burpees, but they just take so long.

47m/5'10"/180

Row 50 calories RX
50 handstand push-ups from box scaled
50 L pull-ups with band scaled
50 sumo deadlift high pulls 65 lbs
50 inverted burpees scaled
50 toes-to-bars knee raises from bar
Row 50 calories RX 
41:20

m/36/170 5’7”

800m run
50 HSPU
35 strict pull-ups, 15 kipping 
50 SDHP @ 75lb
15 inverted burpees, 20 burpees
30 toes to bar
800 m run

33:54

half mile run  = 80 cal
50 sit down shoulder press with 25lb dumbells
50 pull-ups
50 SDHP with 45lb bar
50 burpees
half mile run = 80 cal
36:01

Amazing thanks for the fresh content 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Row - locomotion, deadlift and push-up shapes, skill (falling), monostructural
HSPU - pushing, overhead, change of orientation, skill (kipping/core-to-extremity)
L-pull-up - pulling, overhead, extra demand on the midline, strength bias more than skill
SDHP - jumping, external load, shoulder internal rotation demand, core-to-extremity
Inverted burpee - getting up, ultimate change of orientation, tumbling
Toes to bar - skill (kip), global flexion/extension, pulling with the hips, overhead

WHAT ABOUT THE FORMAT
A chipper workout that will be a little more shaded towards stamina than intensity. But you have the option to start and finish the workout with a high intensity dose if you, for some reason, are craving that.

TECHNIQUE SCALE
As listed, just split up the middle stuff however you want as long as you can keep integrity of the movement.

CONSISTENCY SCALE
Modify the middle portion so you can do all the movements in 3 sets at the most

INTENSITY SCALE
2 rounds of:
Row 50 calories for time
Rest 50 hspu, 50 L-pull-up, 50 sdhp, 50 inverted burpee, and 50 toes to bar between efforts

MY STUFF
31:00, all movements done as rx'd except for subbed 400m run for row. I split up the middle portions as I went. Pull-ups and hspu were done in sets of 10, sdhp done straight through, and inverted burpee and toes to bar were split into sets of 10 each too.

GENERAL FEAR LEVEL: 6

My favorite CrossFitters.

Healthy habits start young. Bravo to these young gentlemen and their parents.