CFWUx2
27:42
scale to 135lb

12-9 DL@95kg, HSPU, jumping ring MU. Subbed due to knee injury. Probably should have done 10-7-4-1

36:07 145# 

22:30 rxd
All singles on c and j as this is heavy for me. 
BMU broken 6/4/2, 4/3/2, 4/2, 3 

Mid palm rip after 10 BMU and almost quit but decided to put a leather palm guard on instead. 

185/69.5”/40

Girlfriend and I @ 185/125 Rx?:
Me: 10:24
Her: 11:11

10-7-4-1 reps for time of:

Clean and jerks
Bar muscle-ups
. ♂‚ 155 lb.

7:35

Subbed ring MU: 26:10

M/42/6’3”/215
14:55 w/ subs of 30 strict pull-ups and 30 ring dips... wrist injury healing so no MUs. 

Did this differently:

50kg instead of 80kg 

Half the clean and jerks, then half (pull ups + 3 dips = 1 muscle up)

15:33

7:45 RX 
C&J - fast Singles 
Bar Muscle ups - 9/3-6/3-6-3

15:57. Scaled clean and jerk weight to 105 lb. For bar MU subbed: 12/9/6/3 kipping pull-ups + 12/9/6/3 strict bar dips.
Completed 190921.

Rx'd
26:23
too heavy for me. I should've done it with scaled

M/34/5'10"/190

Scaled to 165. 19:33

Didn't have the juice in me to go Rx today. Still was a good workout.

33 y/o M, 153lb 5'7"
rx except used 157lb weight
20:34

This was fun, starting to feel better about my C&J.  Do you guys use the split jerk or push jerk?

C&J @ 135lbs
MUs subbed for jumping MUs @12 and assisted pull-ups afterwards

26:33

C&J 12, 9, 6, 3: 95 (go 105), 105 (go 115), 115 (go 125), 125 (go 135).

Black band pullups and dips 24, 18, 12, 6.  Stay for pullups.   Gray/red next time for dips. 

8:50
Subbed to pull-ups 
Else RX

M/60/6’2”/230

Rx’d - 22:43

Scaled
Squat clean &jerks at 50kgs
Jumping bar muscle-ups on a gym pull-up bar (not ideal for MUs given the lack of space between the bar and the wall).
14:21
43/1.78m/75kg

BS 5@245
3 rounds: 800m 2mins rest

5’8” / 170 lb / 21 / M

Rx’d 22:00

Fun fact: pretty sure this is my first time Clean-and-Jerking anything heavy as 185lb. What a grinder...

12-120
9-140
6-150
3-160

12-120
9-140

12-120
9-140

19:00. Scaled:
Clean and jerks, 60 kg
Banded bar muscle-ups

I hate this rep scheme. The 6's always get me. So close to finishing yet so far! haha. 

Scaled: 100lb Pwr clean and jerk, jumping BMU. I set the box height to be about 1 foot from the top of my head when I stood under the bar. 

Finished in 12:36. 

M/43
15:53 rx

8:48 
10-7-4-1
Clean and Jerks 155#
Bar Muscle Ups 

1st time Crossfitter... Just getting my feet wet.

48/m/200#
13:29 
135# C&J
Bar muscle ups scaled to ring rows and dips

Scaled/subbed to
12-9-6-3 squat clean and jerks, 115#
15-12-9-6 pull-ups and ring dips
17:30

F/46/5’6”/140
18:44
50lbs C&J
Banded Pull ups
Dips
Not really going for time but the shrug/explode is getting to be more natural.  Most time was on the pull ups and dips.  :(

12-9-6-3 reps for time of:

Clean and jerks
Bar muscle-ups (strict pull-ups/dips on bar)

♂‚ 185 lb. (135lb)

25 minutes

18:40, scaled to 125Ibs and jumping bar muscle ups

Rx 16:38 literally rung my bell on rep 1 like a goober 

F/ 40/ 5’7”/ 170
13:06 RX 

Scaled to 12-9-6-3 reps for time of:
Hang Clean and jerks, 55#
Ring rows 
8:00 even 

For time:
12-9-6-3
C&J @ 115#
Bar muscle up 
11:13

Could have gone faster on C&J but trying to quiet for those in the house.
First 12 bmu 4/4/4, then singles the rest of way as hands were tearing.  Not fully healed from ring muscle up WOD.

Scaled to
9-6-3

Rounds of
Clean & jerks
Ring muscle ups

155 lbs

11:06

SCALED
10-7-4-1: 6:53
Hang Clean @ 75#
Banded BMU for 6 then Strict Pull Ups

*Note: Too much warming up...forearms were gassed.

27: 13 
40 lb 
Caucho negro

12:16
SQT CL&J (125lbs)
C2B pull-ups 

32:49 Rx (squat cleans and push jerks)

9-6-3
14:34

24:23 RX
The intended stimulus seemed less fun

I don’t think that this workout is necessarily a “sprint” but rather a lower to moderate volume workout where the loading and skill demand will require a moderate pace to maintain consistency. I will likely not emphasize fast-paced intensity today, but rather have athletes strive for consistent singles on the clean and jerks while breaking the muscle-ups into smaller sets with short rest periods. Here are some scaling thoughts:

Clean and Jerks: I consider the load to be moderate and the volume at this weight to be moderate as well. This is the same volume as Grace, but with a heavier load, so I will not look for athletes to be completing a lot of unbroken sets. I will have athletes utilize a load that is challenging but allows for consistent singles to be performed. I will likely not need to reduce the volume of this movement for my athletes. This movement is technically demanding but is essentially all about getting the bar from the floor to an overhead position. I will attempt to preserve this function relative to the capacity of my athletes. Here’s an example of a what one rep might look like for an athlete that lacks mechanics: deadlift + hang power clean + push press.

Bar Muscle-ups: For affiliate athletes, I consider the volume of this movement to be relatively high and know that most of my athletes will need to scale. For my athletes that can perform bar muscle-ups, but will not be able to complete the reps per round in 3 sets or less, with short breaks, I will likely cut the volume in half or more. For those that cannot perform bar muscle-ups, I will try to replicate the movement as best as possible based on their current capacity. For some, this may be performing a band-assisted muscle-up from the high bars with the band attached to the foot in the same fashion as a band-assisted pull-up…..this is a difficult variation that can challenge most intermediate level athletes. Another modification, I will use today, is a band-assisted muscle-up with a barbell elevated a few feet off of the floor and secured to a power rack. This is a great option for those that might not be safe attempting banded bar muscle-ups on the high bars with an added benefit that athlete can use their feet to assist from the floor as needed. A simple youtube search for band-assisted bar muscle-up variations will show you both options. 

Are these cleans supposed to be full cleans or power cleans?

Rx 14:16, that was tough. If you can do that in 8 minutes Rx, start competing. 

Scaled to 95#, switched to strict C2B pull-ups after first 9 MU
12:43
Front squat after
2 x 5 x 135
2 x 3 x 185

12-9-6-3
Clean & Jerks (75#)
Pull-ups 
Dips
11:41

Very tired & weak today. After a few warmup sets where everything felt really heavy I settled on a disappointing 75#, (about 70% of my C&J max). 

13:44 with BMUs & 95# C&Js! 
C&Js mostly singles with a few 2-3 rep T&G! MU breakdown for each round!
6-6 (12) 5-4 (9) 3-3 (6) 3 (3) 
Started the workout thinking it was just Jerks. Had it it in my mind to do 3 at a time. Then, during the first 3 reps it occurred to me it was suppose to be C&Js today! 😂 So +2 Jerks! 

“Don’t you love it when your tears get tears?!?! ✋🏽=☠️ 🥺😖😩😝😬
“Just don’t get blood on the equipment! ...TOO LATE!” 😂

11:04, 135lb CJ and assisted MU.
Wife got 12:25, 45lb CJ, 2x reps of rows and dips subbed for MU

Can't do 12 muscle ups in a day, forget a set! For those, did 6-4-2-2, clean jerks as Rx.
14:18

Scaled:
12-9-6-3 reps for time of:

Squat Clean and jerks - 50 lb dumbbells
Bar muscle-ups - assisted

16:25

15:26 rx

C&J at 115lbs
Subbed muscle ups with this format:

18 Chest to Bar + 18 Ring Dips
14 C2B + 14 RD
9 C2B + 9 RD
4 C2B + 4 RD

20:57

Really hoping for under 15 minutes. That mark was totally unrealistic. For me this most definitely WAS NOT a sprint. I needed a lighter bar for touch-n-go C&Js.

28:32 rx’d 

Scaled. First time actually doing clean and jerks was this past weekend with PVC pipe at my level-1 class. First time playing on the rings was also this weekend. First actual CrossFit workout was this weekend. And first time at a CrossFit gym was also this weekend. Loved the training. Been doing functional style training a few months , traditional workouts for 5 years. Decided to drink the cool-aid and am getting into CrossFit head first. 

Clean and jerks @ 65#
Muscle-ups with feet on the ground into off the ground dips.
14:05

14:29 scaled to 135# & burpee pull ups

9:49 scaled
135lbs
Lat pull downs
Pushups

Feeling drained this morning. :/

9-6-3 reps in 8:40 of:
Clean and jerks, 125#
Jumping Bar muscle-ups

18:25 Rx

Scaled
50kg
Strict pull ups 
6.01 min 👍

Warm-up for 190916:
GENERAL WARM-UP

2 rounds of:
90-seconds of single-unders
10 pass-throughs with a PVC
15 GHD hip extensions
10 kip swings
10 hang muscle clean to shoulder press with barbell

SPECIFIC WARM-UP

Bar muscle-up
1 set of 2 kip swings + 1 pull-up
1 set of 2 kip swings + 1 chest-to-bar pull-up
1 set of 2 kip swings + 1 hip-to-bar kip
1 set of 2 kip swings + 1 muscle-up
3 muscle-ups

Clean and jerk
Perform 3 reps of each step:
- Jump and land with hands at sides
- Jump and land with hands at shoulders
- Jump, punch, and land without a barbell
- Push jerk with a barbell
- High hang power clean to push jerk
- Low hang power clean to push jerk
- Power clean to push jerk

Build-up
Every 2 minutes for 4 sets increasing in load:
2 clean and jerks + 1 muscle-up

Champions Cub Scaling Notes:

RANT:
The range of motion in this workout is the thing that will jump out, and is the reason why the reps are so low; the greater the range of motion, the more fatiguing the movement will feel. But the lower reps are based on your ability to 1) do the weight and 2) clear the obstacle. In other words, the rep scheme is based off good technique. If your technique is not good (unbroken clean and jerks, 1 break at the most for muscle-ups), then break it down a bit and add reps.

I SHOULD TRY THIS AS RX'D IF: as mentioned above, I can go unbroken on clean and jerks and no more than 1 break on bar muscle-ups. OR I want to go For Quality to practice the movements and turn the timer off.

GROUP VERSION: 3:00 clean & jerks, 3:00 rope climbs, 2:00 clean and jerks, 2:00 rope climb, 1:00 clean and jerks, 1:00 rope climb. I also might make it legless rope climbs unless I wanted the ropes drenched in sweaty leg blood.

INJURY VERSION: The global themes here are moving something from ground to overhead, and clearing an obstacle. There are many more micro themes here: core to extremity, jumping, jumping again, deadlifts, lunges, presses, jerks, kipping, pull-up, dip. The global theme requires full capacity to get a good response. So if you don't have the full capacity, pick two of the micro themes and go for stamina/strength. 3:00, 2:00, 1:00 of each.

GENERAL FEAR LEVEL: 8. As written, this would be pretty brutal if you have the capacity to sprint it.

Globo scale: for bar muscleups sub in 2/1 strict chest to bar pullups or 3/1 chest to bar pullups, or hang rings and do ring muscleups.  If you don't have bumper plates, do a full set of hang cleans, then a full set of shoulder to overhead, with a heavy weight that you can control.  If using dumbbells,  sub 70/50lb dumbbells.  If 50s are the heaviest available double the reps (men only).

INTENDED STIMULUS
.
This workout is Fran's heavier and more sophisticated step-brother. By that, we mean that it should be a faster workout, closer to a sprint than to a suckfest. In terms of time, we are looking for something around the 8-minute mark. The weight and skill level are high, but the number of reps is somewhat controlled. For the barbell, you should choose a weight you can cycle for 10+ reps unbroken when fresh if you really had to go for it. During the workout, fast singles would be the best strategy for most. If scaling the muscle-ups, choose a modification that preserves the nature of the movement and the metabolic stimulus. Doing singles here is also an option as long as the movement is excellent and the cadence is pretty high --at least 10 reps per minute. If after the third rep you are chicken winging that thing, don't be proud, use a band or do a jumping muscle-up. This is Fran's step-brother because it will remind you of Fran in all its fiery gloriousness, but it will be confusing about which one you prefer. You will feel that cough hovering around, don't let it get you too early. Keep picking that bar up, keep jumping to that bar! Just start!

â–¶ OPTION 1
10-7-4-1 reps for time of:
Clean and jerks
Bar muscle-ups
♀ 105 lb. ♂‚ 155 lb.

â–¶ OPTION 2
10-7-4-1 reps for time of:
Clean and jerks
Banded bar muscle-ups
♀ 95 lb. ♂‚ 135 lb.

â–¶ OPTION 3
8-6-4-2 reps for time of:
Clean and jerks
Jumping bar muscle-ups*
♀ 75 lb. ♂‚ 115 lb.

*Check the internet for "out of the pool" drills to help you understand this !