CFWUx2 4 pistols 4 db snatch *2
25:00
35lb db

January 2nd, 2022; forenoon

wu: bike, slihps
skill: sg db

wod:		12-9-6-3
			rope climbs feet to floor to feet again
				40-30-20-10
			pistols Lila band assisted
			sg db snatch 18 kg
				  26:01*

post: ski, stretch, bike
* Basically off the clock; slow pace; focus on form; rest enough.

20:25
Rx

13:27 Intermediate

M/28/6’1”/200lbs

19:35 as rx’d as possible (12’ legless from butt off floor, pistols to 12” stack of pads. Muscle snatches switched midair. Took lots of breaks throughout. Had exposure to cat hair and dust yesterday so I was up multiple times last night with asthma...I think I will feel it for a while-as evident by how I felt doing this workout. 

180/42/176cm

24:40 RXD

Rx

18:57

No rope, Subbed for ×2 single arm pull ups. Rx the other movements 

8:48

M/31/145#/5'7"

M/26/5'8"/155lb
CrossFit AFK

15:19 - Sc (8-6-4-2 8ft legless ropeclimbs from seated.)

No rope so 

Did bicep curls and tricep extension with 50lb pulley and 50lb dumbbell, some weighted pistols 

2rounds til failure bicep n tricep 10 -11 reps each
40 pistols
40 snatches 
1round b n t
30
30
1round b n t
20
20
1round bnt
10
10
28:20

Before wod, squat and arms therapy 
Bicep n tricep warmup
After overhead therapy

Rx : 16’29

https://youtu.be/vES1MoZaNVg

M/35/6'/175#

16:46; subbed 1x legless rope climb from seated to 10'

Deo gratias

211029 Completed Today
11:04

20 Chin-ups 
40 Alt. Foot on Achilles Heel SQT
40 Alt. DB Single Arm SN (35lbs)
15
30
30
10
20
20
5
10
10

14:57 s
20-15-10-5 commando pullups 
alt single leg squats to a 20” box (25# plate under feet)
20# DB 

F/25/5’5/140
CrossFit AFK

Monster mash. No rope, subbed x5 L-sit/strict pull-ups for each climb. Pistols to 14.5" plate stack. 24 kg KB snatch, x30, x20, x14, x10 reps for those only, other reps as RXd.

14:07.

Decided to scale down the reps on the snatches after having to take 2 breaks in the first round to get to x30, adjusted the rest from there. The pull-up sub started as L-sit, ended as strict.

Modified: 
5 jumping pull-ups & 5 hanging knee raises for each rope climb. 
15kg DB snatches, alternating every 5 reps
Squats to to 50-cm bench
--
For time:
4x (5 jumping pull-ups + 5 hanging knee raises) / 40 dumbbell snatches / 40 single-leg squats, alternating 
3x (5 jumping pull-ups + 5 hanging knee raises) / 30 dumbbell snatches / 30 single-leg squats, alternating 
2x (5 jumping pull-ups + 5 hanging knee raises) / 20 dumbbell snatches / 20 single-leg squats, alternating 
5 jumping pull-ups + 5 hanging knee raises / 10 dumbbell snatches / 10 single-leg squats, alternating 
-
SCORE: 26' 04''
--
Changed the order of squats and snatches by mistake, making the latter a bit more difficult (grip). 
5 km recovery run in the morning 

M 51/195/6’
scaled to regular rope climbs and Cossack squats.  17:26.

Partner version, not timed. I’m already sore from this

25-20-15-10 strict pullups
60-45-30-15 reps 

For time:
40 single-leg squats, alternating
40 dumbbell snatches, alternating 
30 single-leg squats, alternating
30 dumbbell snatches, alternating
20 single-leg squats, alternating
20 dumbbell snatches, alternating
10 single-leg squats, alternating
10 dumbbell snatches, alternating
DB 22.5kg
-11:36
https://youtu.be/vx3j-P3MRqw

12:05

Masters Men 50-54

Scaled:
12 CTB
30 air squats
30 alt. 1-arm db snatch (35#)
9CTB
20
20
6CTB
10
10

18:18
20 towel pull ups
30 single leg squats to 15" box
30 db snatch alternating #35

15 towel pull ups
20 single leg squats to 15" box
20 db snatch alternating #35

10 towel pull ups
10 single leg squats to 15" box
10 db snatch alternating #35

5 towel pull ups
5 single leg squats to 15" box
5 db snatch alternating #35

19:05
3 unbroken L-sit pull-ups for each legless rope climb

This was great!

Scaled to 
7 slow weight assisted pull-ups per rope climb (anything else is too painful)
pistols to 18”bench
40lb dumbbell left arm snatches, right arm split b/w squat cleans and power cleans
about 42 minutes. Things are not conveniently located at the gym I was at, but even if they had been, I’m sure I still would have been well over 30 minutes. 

Subs:
5 towel pull-ups per 1 rope climb
single leg squats to 20” bench
45#DB power snatches

14:16

scaled:
strict pull-ups: 20/15/10/5
pistols (alternating): 40/30/20/10
dumbbell snatches, alternating 45lb KB: 40/30/20/10

16:04

I have to set up my rope outside and it was pouring rain today so I went with pull-ups

15:50 Rx'd
Hard push - DB-snatch = weak point
m/53/5'11"/192#	

14:17
Subbed 5,4,3,2 legless rope climbs to 11 ft. ceiling. All else Rx.

Swapped for laying to standing on ropes with a pull up at top, same rep scheme. Everything else was Rx... probably should have done more on the rope 🤔

12:00

M/30s/225lbs

Rx’d: 21:48

18:18, 40lb DB. 

Subbed to 4 rounds, each for time, 2 min btwn rounds
15 DB Snatches, left arm, 35#
15 DB Snatches, right arm
15 squats, both DBs

2:23, 2:14, 2:13, 2:07
I think I got this one from Mike Andridge a few years ago. 

59/5’8”/154

CAP INTERMEDIATE
14:54

Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating
laying to standing rope climb 
40 lbs snatches 
alternating single leg squats to 18” box
13:10

58 yo m 5’5” 148lbs

6 rope climbs, lying to standing
30 14” Chair Pistols alt
30 kb snatches 15/15
4 rope climbs, lying to standing
20 chair Pistols alt
20 kb snatches 10/10
2 rope climb, lying to standing
10 Chair Pistols alt
10 Kb snatches 5/5

16kg kb
9:46

Subbed 7 L-pull-ups per 1 rope climb (= 28-21-14-7)
36lbs dumbbell
19:57

Goal <20; hoping <18. Slowed down a lot on Rd.3-4. Maybe I started too fast.

15:30, intermediate with. 50-lb db

Sub/scale:
Intermediate rep scheme w/5 towel pull-ups per rope climb, pistols to 12.5” target and 40lb DB. 
11:15

Scaled to
20 knee bent pull ups holding gi sleeves
40 step up to 20" box
40 alt db snatch 40# db
15/30/30
10/20/20
5/10/10
23:54
m/51/170
Go Green! :)
So looking forward to the Rogue Invitational!

Globo scale:  for rope climbs, sub 5 towel pullups per rope climb.  If you can't hang a towel sub either  5 one handed  pullups with the other hand gripping the wrist, 5 L sit strict pullups, or 10 strict chin ups per rope climb. Pistols sub some sort of one leg squat variation. 

Busy gym:  Do all reps of the pullup variation first, then the Pistols(or scale/sub) and dumbbell snatches as Rxed. 

Bodyweight/equipmentless sub:  hang a towel from something sturdy for the towel pullups, or use one of the other subs.  For snatches sub 1 "reverse burpee" for every 2 snatches, withoutthehandstand at the end. 

RX:12'39''.
https://youtu.be/m4MIjjak4g4

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium weight and medium duration. Squatting and jumping with unilateral loading, pulling with more emphasis on strength then skill, also stamina playing a factor but not enough to decrease intensity

MAIN DECISION
Practice day or game day?

TECHNIQUE SCALE
Turn off the timer, as close to prescribed as possible

CONSISTENCY SCALE
As listed, just do all the dumbbell snatches/pistols on one side before moving to the other side, not alternating. Sub strict pull-ups for rope climbs if needed.

INTENSITY SCALE
Sub rope climb with legs and lunges.

INJURY SCALE
Upper-body - 50-40-30-20-10 lunges and dumbbell snatch
Lower-body - 20 minutes practice of: legless rope climb, pistol

MY STUFF
For quality, I almost got a pistol on my left side!

GENERAL FEAR LEVEL: 5

Great workout 13:10
39m185lbs 

Michele, you rock!  You were our flowmaster when I got my L1 back in Monrovia - So grateful to you, Mike and Mo.

Well done Michele! Great demo