CFWUx2
32:24

Scaled to 9-6-3: 7:30

M/25/5'8"/155lb
CrossFit AFK

34:04 - Sc (subbed ring muscle-ups, took two weeks off so took this one conservatively. HSPU's on parallettes still fell off really bad after first round.)

Rx
Parallette HSPU
Barmus 

19:02

Modified to:
800m run
21 push-ups and 21 strict pull-ups 
400m run
15 push-ups and 15 strict pull-ups 
400m run
9 push-ups and 9 strict pull-ups 

M/35/6'/175#

19:48 Rx
(PHSPU with 9" deficit, mostly in sets of four; BMU sets of 3)

21-15-9 reps for time of:
Kipping handstand push-up
Kipping pull-up + strict bar dip

broke PU and dips into sets of 
7-7-7, 5-5-5, 5-4

11:16

Completed on 4/18
Intermediate 10:50 
21-15-9
HSPU
15-12-9
Seated Ring MU

Rx 9:19

6 inch Deficit for Parallette HSPU

M40/6’00”/185

15-12-9
HSPU
C2B PULL-UPS 
RING DIPS

lost the timer on this one

15:16 min

Kipping HSPU
Green banded BMU

RX, (25lb plate + ab mat)
19:38

m/42/ 75kg / 1.7m

Well this was much harder than I thought.  The parallettes made the hspu so much harder.  It took me 38 minutes.  Normally this is the area that I clean up too.  Clearly need to work on this.  

21-15-9

strict HSPU’s
strict C2B 

15:20

Scaled for abilities sake. Left the rep scheme as RXd.

HSPU to 4" block
BMP from box

15:40

Even with the scaling this was a really challenging workout! 

Sc str HSPU to 4" mat 21/15/9 & black band bar mu 12/9/6...17:44

17:40. At work, used 45DB strict SP, chest to bar pull-ups/ring dip for MU. 

19:26 kinda Rx 

used parallette’s but stacked up plates + abmat to make it even with the parallette’s

BMU Rx. Definitely did more than 3-4 sets per round though..

M/28/6’1”/200lbs

7:36 scaled

Strict ring dips
C2B pull-ups

21-15-9 reps for time of:

Parallette Strict handstand push-up
Bar muscle-up
________________
Time;- 17:05:36 min

Don’t know what I was thinking. Lol. I decided to retest 21.2 since my back is feeling better now. 

Completed 198 reps at the 20min cap. 

Compare to March 22: 188 reps 

Scaled: 13:30 (15,12,9)
Pike HSPU on 24" box
Ring row + Ring dips 

Then hang leg raises 15,12,9

1 strict handstand-push ups
10 double under
3 strict handstand-push ups
30 double under
6 strict handstand-push ups
60 double under
9 strict handstand-push ups
90 double under
15 strict handstand-push ups
150 double under
21 strict handstand-push ups ->집앞 복도에서 했는데 너무 시끄럽다하여 여기까지 7:54걸림.
210 double under

9:50
Piked HSPU @ 3" deficit w/ feet on bench
Strict C2B pullups
Started the timer but focused on good strict reps and short rests.

Did yesterday’s DL/run workout. Results there. 

Modified / scaled:

21-15-9 reps for time of:
Strict DB shoulder presses | 2x 12,5 kg DB
Jumping pull-ups
Bench dips, feet elevated
SCORE: 17'53'
--
Thought it was going to be easier, but shoulders were fried from these last couple of days... 😫 Rest day much needed.
6 km easy run in the morning. 

Sub/scale: 21-15-9 HSPU with 3.5-inch deficit and 15-12-9 Ring MU: 13:39 
Shoulders!
m/52/5'11"/200#	

Very scaled
21 strict pushups
21 inverted rows, high parallettes (broken into 7's)
21 assist dips, knees bent, w/ toes on ground (7's)
15 knee pushups
15 inverted rows (5's)
15 assist dips (5's)
9 knee pushups
9 "
9 "

9:51

Way worse than I expected. My pecs will be SORE tomorrow.

Scaled 
21-15-9
HSPU (to mat)
Pull-ups 
6:26

Scaled:
21/15/9
Strict hspu to abmat (against wall)
Strict pullup & bar dip

11:31

Used dumbbells for parallettes, calling it Rx’d: 25:29 

160603: 33:51

21 push press @ 100#
21 hang knee raise
21 lat pull down @ 100#
21 rope pushdowns @ 65#
15 push press @ 100#
15 hang knee raise
15 lat pull down @ 100#
15 rope pushdowns @ 65#
9 push press @ 100#
9 hang knee raise
9 lat pull down @ 100#
9 rope pushdowns @ 65#
Finished 19:37

M/56/6’1”/180

21-15-9 for time:

C2B pullups (strict)*
Parallette pushups (9”)

6:04

*BMUs were simply not happening this morning, no idea why

Intermediate Option:
For time:
21-15-9 reps:
Handstand push-up 55 lbs plate Kip.
15-12-9 reps:
Bar muscle-up with box and green bands
14:10

subbed 21-15-9 of:

shoulder press, 30# dbs
pull-ups
dips

15:16

Scaled to 21/15/9 of:

box piked HSPU
20# weighted dips
20# weighted pull-ups 
(split into a few sets per round)

10:44

2 more exercises I don't have down, so went with Chris's technique scale:
21-15-9
Handstand push-ups (strict'ish using push-up bars)
C2B Pull-ups
Ring Dips

I think I completed it somewhere in the 22 minute ballpark, but wasn't really paying any mind to the time.  Not pleased with the push-ups but that's why we train and practice - to get better.

I couldn't do this workout so I tried doing 20210417 again because yesterday I read it wrong.

1DL 
50m
2DL
100m
3DL
150m
4DL
200m
5DL
250m
6DL
300m
7DL
200m

I did it with 77# because I don't have more plates.

RX:13'42''.
https://youtu.be/2nfTqthWEpg

intermediate 
box muscle ups

12:20

Pregnancy Scaling

21-15-9 reps for time of:
Parallette knee push-up
Seated low bar chest to bar (leg bent if needed)

1’ rest after each set

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
HSPU - changing orientation, pushing from overhead, more ROM than usual, skill (core to extremity/kipping)
MU - scaling an obstacle, overhead pulling with skill, pushing

MAIN DECISION
Keep the movements or keep the stimulus?

TECHNIQUE SCALE
As is, just lose the timer

CONSISTENCY SCALE
Complete as many rounds as possible in 15 minutes of:
5 strict handstand push-ups
5 strict chest-to-bar pull-ups

INTENSITY SCALE
5 rounds for time of:
12 handstand push-ups
3 rope climbs

INJURY SCALE
Upper-body - uh... something else
Lower body - as is

MY STUFF
I ended up testing out Dillon Sharp's birthday workout this morning with a few different formats before the group did it. I might roll back and hit this one if I'm feeling a For Quality workout soon.

GENERAL FEAR LEVEL: 5