I would like to see recommended warm ups accompanying posted wods

28 kg kb 13 rounds +0 rep 

.

1天

12:25 RX

		NATE
	amrap'20
2 strict pull ups
2 strict ring dips
4 strict burps
8 kbrs 32 kg
		15-8

vgl. 30.10.22: 15+5, same scaling

55# kettlebell

7 2/3 rounds

8 rounds plus 4 reps 
Used bar MU and 70 lbs. DB. 

12 + 4 kb swing

Pesa de 24kg
Anillas bajas, kip sin balanceo.

M/27/5'8"/170lb
CrossFit AFK

12+3 - Rx (Did all my sets of swings as 4/4 to avoid my back blowing up, which is what usually happens on swings. My balance was a little off for HSPUs, kept falling off the wall. Did use a slight deficit on the HSPU's, 45lbs plates with ab-mat.)

15 rounds + 1 mu
Rx

11/4/21: Sc ⚫ band bar MU/str HSPU to 2" mat/Russian kb 60#...8 + 2/-/-

Today: SC jumping ring MU/str HSPU to 4" mat/60# reg kb...9 + 2/-/-

20 rounds EMOM style 
45# kb instead of 55# b/c I didn’t look up the pood conversion. Everything UB. Had my 6 dogs outside with me, 2 foster puppies- occasionally got in the way. 🤣 Really happy with that! Would finish each RND in the 47-50 sec range. 

Rx 13round+5rep
Kb 24kg /52lb

7 rounds plus 2 muscle ups and 3 handstand push ups. I did bar muscle ups though.  I didn't realize it was ring muscle ups.  😳 

Hi all, second time I'm doing the WOD it's perfect! I'm also looking to improve my diet, if you have any advice to give me food supplement levels? 
I had started to read about it on this blog: https://www.optifight.com/

4 clavicle to bar pullups (-:
4 dips,
4 pike pushups w/pushup handles
8 KB Swings (45lb - heaviest available)
9 rounds

14 Rd‘s + 6 as RX

9 rds rx

M/36/6'/175#

14 rounds of strict RMU, kipping HSPU, 53 lb. KB

(Can’t compare to 13+5 of 212204; three to four minute parenting break six minutes into workout today.)

Deo gratias

M/39/160
10 Rds, Intermediate Rx

 For 15 minutes and got 8 rounds
2 bar mu
4 hspu
8 kb swing 70#

last 5 minutes scaled to
2 ctb
4 hspu
8 kb swing 70#

12 rounds + 5 reps combined

15+4 Rx
M/35/197

M/30 yo/ 210#
9 rds

7 rounds

4 dips
4 pull-ups
6 handstand push-ups
8 db swings (16kg)

15+8
MU from seated
HSPU with -0.5" deficit
50 lb dumbbell

12 Rounds +2 +4 -- My long-arse limbs are a negative for sure. I'm 5'10" with arms and legs of a 6'3" human.

Rx 15R +4pu

Rx   20 rounds + 4 HSPU


*broke swings 4/4

Amrap 15’
Intermediate: 7+4

M 52/195/6'
Scaled muscle ups to jumping bar muscle ups.  13 rnds.  

Beginner- 7rds green pull up band. After 4.5 mile run/walk

Scaled to:
strict assisted bar muscle ups
strict hspu
50lb dumbbell swings

16 rounds

20min AMRAP: 15rds

2 MU
4 HSPU w/abmat
8 KBS (53lbs)

Almost Rx

Performed as 2 ring muscle ups from knees to 65" rings(no push off), 4 kipping HSPU, 8 kettle-plate swings @70lbs

13 rounds + 2 reps
M/30s/225lbs

Son(14)

Performed as 2 parallel bar dips(barbells on rack), 2 strict pull-ups, 4 feet-elevated pikes(3rd step), 8 kettle-plate swings @45lbs

10 rounds + 10 reps

19 rounds, did hrpu instead

3 c2b pull ups, 3 ring dips, 4 hspu (pretty shallow), 8 40# kb swings.
12 rounds + 3 c2b and 3 ring dips

Nate Scaled
20 min AMRAP
4 Pull-ups
4 Ring Dips
4 HSPU (back to wall)
8 KBS using 35# DB (no KBs heaviest DB I have)
16 rds

No compare to data. Garage setup incurred a little extra transition time.  HSPUs mostly unbroken, but they took the longest.

RIP Chief!

RX, 15 rounds on the dot.
Ring Muscle-ups. Strict Handstand Push-ups.
37 years old.
RIP Hero 🙏

Beginner Option:
13 rds + 12 

no rings up yet, mount comes on Thursday! Scaled, 11 rounds. 20 min AMRAP, 2 HSPU, 8 single arms KB swings 

Modified: 
--
Complete as many rounds as possible in 20 minutes of:

AMRAP in 20 minutes of: 

6 inverted rows  + 6 bench dips
12 DB presses w/ 2x 9,5 kg DB (push presses after 5 rounds)
18 DB swings with 20 kg DB

> 201018: 8 rounds 
> 211104: 8 rounds + 6 rows, 6 dips, 12 presses
--
Peace. 

M/48/6'2"/180#

Modified MU's and HSPU's to
2 - 35# DxKB Ben Grimm's 
4 - 35# DxKB strict press/push press combo
8 - 70# AKBS 
12 rds + 2 BG's

RIP, Chief Nate

Subbed/scaled Bar MUs and 1.5 pood KB:
20 rds + 2 reps 

211104: (Same sub/scale)
16 rds

180905: (Same sub/scale)
8 rds + 2 MU.

14+2 RX. M/30/5'11"/170

12+6+1. 6/6 pull-up/ring dip for MU, 1.5pd KB. At work, got call right at half way so had about a 10 min break. Last was 11+2. 

Modified don't have tall rings set up yet.
(subbed)  2 toe nail progression strict muscle ups as high as pull up bar would allow to get into full extension of dip.
4HSPU
8 KB's 2pood
16 + 1

17+1 Rx

 love this workout

 39 y/o M

M/43/140lb

13+1 RX (Ring MUs + Strict HSPUs + American KB Swings (70lb))

*First time attempting "Nate" so I paced it at 90 sec/round.  Completed all rounds unbroken.

Nate
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings
♂ 2-pood kettlebell

All as described
20 rounds (did it as a EMOM)
all rounds somewhere b/t 35-40s

5 rounds for time of:
2x 3 strict pullups + 3 ring dips
4x 45lb dumbbell presses - switched to 35lbs midway
8x KB swings 1.5 pood

12:00

Filthy 50
50 reps each of
box jumps
pull-ups
kb swings (1 pood)
walking lunges
knees-elbows
push press (45#)
hip extensions
wall balls (20#)
burpees
jump and tucks
35:27

60/5'8"/155

10/15/2021:  35:55
10/13/2019:  29:40
10/14/2018:  31:08, ring rows vice pull-ups
10/15/2017:  33:18
10/15/2016:  30:32
10/15/2015:  30:20
10/15/2014:  30:27 w/ ring rows vice pull-ups and squats vice jump & tucks
10/15/2013:  32:02, 51 reps
10/15/2012:  27:40 doing jumping pu, no lunges, sit-ups vice hip ext, and 15# wall ball

Lee (Strict and 16Kg KB) 18+8 Rds
Noah (2 Pull Up, 2 Push Up, 4 Strict Press @12.5Kg and 12Kg KB) 12+8 Rds

21 rounds Jumping MU, abmat strict HSPU, 1.5 pood

Last time 13 rounds same scale except 4PU and 4 dips instead of jumping MU

No headroom here for MUs. Subbed:

4 pull-ups
4 ring dips
4 HSPUs strict to abmat
8 KB swings, 1.5 pud

12 rounds + 16 reps = 256 total (PR)

11/4/21 identical format, 240 reps
9/5/18, easier/lighter subs, 5-5-5-10 scheme, 244 reps

Tough one. Due to the rock hard floor I had to do strict hspu. 

rx 9 rounds and 1 rep

cheers

Champions Club Scaling Notes

RANT
Nothing to rant about, although at the time this workout came up, I'm pretty sure the intent was for muscle-ups and hspu to be strict.

WORKOUT THEMES
An honorary workout, testing gymnastics and weightlifting with a dose of stamina/endurance. Core to extremity, pushing, pulling, scaling an obstacle, and changing orientation are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY												x

TECHNIQUE SCALE
Set the timer for 30 minutes and practice the three movements. Make upside-down the priority for hspu scaling and transition the priority for muscle-ups.

CONSISTENCY SCALE
Sub either strictpull-ups or strict dips for muscle-ups, sub dumbbell strict press for hspu

INTENSITY SCALE
AMRAP in 8 minutes of:
4 burpees (high jump)
4 kettlebell swings
then
practice hspu and muscle-ups for 12 minutes

MY STUFF
Caught up on back squats instead. Figured I needed those more than Nate, unfortunately. 225 for all sets between setting up the racks for the group

GENERAL FEAR LEVEL: 7

As Rx except I used a 53lb KB (1.5 pood)

11 rounds

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings
11rds+5

M/37/232#
15 rds
Scaled,
 strict PU
strict dip
16kg (should have gone heavier)

RIP Nate
scaled to
20 min amrap
2 mu -- seated on thin band
4 strict hspu
8 Am. kbs 53#
8 rnds plus 1 hpu
m/52/175
 last two compare to was
using 70# kb and around 9 rnds

(Complete as many rounds as possible in 20 minutes of:
4 pull-ups
4 dips
8 kettlebell swings
12 kgs KB)

Female Rx with Strict Bar Pull-ups.

16 rounds + 4 hspu

Globo wod: a doosy, and one that is difficult to do in a Globo given equipment issues and movements that may not be allowed in a Globo gym. But here we go.  Muscleups: If you have rings you're set. Sub 2 bar muscleups and 2 TRX or weighted dips, or 4 chest to bar pullups and 4 TRX/ weighted bar dips per round if rings aren't available. HSPU sub is heavy dumbbell push press with the dumbbells adding up to 60-75% bodyweight. Piked Handstand pushups off a box or bench can be subbed or used as a scale as well. For kettlebell swings sub dumbbell swings 70/50lbs if kettlebells are not available.

CrossFit Impulse bringing the Gold on the workout brief.  

I see the demo is from 2019, so want to validate that the standards have not changed. Do the arms need to remain straight during the swing or can they bend (doing more of a clean movement) and then fully lockout overhead?

15 Rounds (~1:20/rd)

2 strict pull-ups
2 strict ring dips
4 handstand push-ups
8 DB swings (American) (50#)

Should it be noted that this is the American version of the swing whereas the Russian version only brings the bell up to eye level? I find as I get older my shoulders, hips, and SI joint (all arthritic) do not do well with this extended version of the swing. I’ve transitioned/sub’d the Russian swing and found that my issues are resolved.