남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211025/
Complete as many rounds as possible in 20 minutes of:
5 pull-overs=>점핑풀업+딥스
20 GHD sit-ups
1-minute plank hold
Post rounds completed to comments./
2라운드+점핑풀업3회/
월요일 저녁와드

CFWUx2 sub 1 ring pull over for pus,dips
4r (45s plank after buzzer)

20m AMRAP. 6R of K2E with hold at top, 10kg weighted situp, plank 45s. Three rounds of 10, 20, 45 and the rounds of 8, 16, 40.

5 rounds + 5

5 rounds plus 5 pullovers plus 20 ghd sit-ups plus 10 second plank -rxd

190/69.5”/lvl40

subbed:
10 weighted pull-ups, 25#
10 weighted dips, 25#
20 KTEs
1-minute plank hold

2 2/3 rounds + 10s of plank hold

6 rounds
5 strict pull-ups
20 abmat situps
1 min plank

3 rounds + 4 pull-overs Rx

scaled to 5 CtB ilo pull-overs
6 Rounds plus 5 C2B/10 GHDSU

7 rounds + 2-3 pull-overs! 
SU (no GHD) All pull-overs unbroken! 
I couldn’t see the timer from up on the bar. Finished the 5 reps just after the 20 min. mark. 

4+4 Rx  it was fun!

2 rds + situps + 18 sec plank
Inverted burpees
45 lb weighted situps

3+3

Rx’d 
6 rounds + 5 pullovers + 11 GHD SU

5 rounds + 3 reps

subbed 10 reverse grip strict pull-ups (not enough clearance)
6 rounds + 21 reps

Subbed 5 strict pull-ups and 5 knees to the bars for pull-overs
Sit-ups over a bench, feet anchored.
5 tounds+5 pull-ups, 5 k2bs, 12 sit-ups
43/1.78m/75kg

4+25 w sit-ups 

2 rounds

Took off the top of my Rogue yoke and lashed on a barbell. I made sure I had clearance for my legs in my basement. I tied guylines so it wouldn’t move side to side. That worked well. 
15 min AMRAP
5 pullovers 
20 decline sit-ups 
1 min plank 
4 rounds + 5 pullovers 

Fasted for 20hs today. First meal was post workout protein shake with water and 2 bananas.

That was after completing 20.3 (108 reps) and todays workout.

For some reason my mind decided this could be done after 20.3 sort of replacing our usual SLIPS practice of 20 min after workout. 

I rested 5 min after 20.3 and went for it. Got 4 rounds and 10 sec of plank.

I had rested 2 days in a row and ready to go. Before getting to the gym Inhad my saturday bjj class, which helps to loose my body before the usual mega training days of saturdays (fridays schedule are ackward so sometimes i get to rest days on a row; on saturdays i satiate my trainijg thirst by basically training all day while fasting).

Mother started fasting too. Happy about that.

Not extatic about my score. I would have liked to get to the handstand walking. Felt like a kid who was left out of a Disney attraction after waiting for hours on end.

Oh well. Maybe I will play with them tomorrow on our rest day. 

5 rounds kept it slow worked on quality 

5 rds Rx

5 rounds 

10 reverse burpees
20 weighted situps 20kg db for 3 rounds, 16kg kettlebell for 2
1 minute plank

20 minute AMRAP

5 pull-overs
20 ab-mat sit-ups 
1 minute plank
5 rounds + 25 reps

Feet would hit wall after pull over so it was assisted.  Enough clearance to walk through rest of motion.

5+11 Rx

Playing catch-up, did 20.3 then the 5k.  Results on their respective pages.

8rds + 7 reps
5 Knee to Elbow
20 GHD Sit-up (to parallel)
1 min Plank

6 rounds + 5 pull-overs.
Used Juan’s pull-over scaling option with rings from the rig. No GHD so I subbed 20 lb. dumbbell Abmat sit-ups. Front plank on toes and weight over shoulders, unbroken each round.
Added 5 sets of chin-over-bar holds with a slow negative descent.

Would skin the cat be able to be subbed for pull overs?

5 rounds + 5 pullovers + 20 straight leg weighted sit-ups (20) + 12s plank. 

4+5 rx’d 

4 rds + 5 pull-overs + 16 GHD sit-ups Rx

Got stuck upside-down in a pull-over a couple of times. By the end of the workout I was cruising through them though, just took some familiarizing.

7 RDs + 4 pullovers
I don't have a bar and GHD in the same place, so I did 20 straight leg full ext situps instead of GHD. Serious ab burn

Had to make some subs

AMRAP 20mins 
10 Reverse Burpees 
30 Decline Sit-ups 
1 min Plank (mixed Sides & Front holds)

5 Rds + 10 burpees + 27 sit-ups 

Had to sub for pull-over — not enough clearance:
“Body Blaster” = 1 strict pull-up + 1 toes-to-bar + 1 burpee in place of 1 pull-over

Completed 5 rounds + BBs/GHDs/32sec of plank

This an interesting workout as it will be relatively slow going and the cumulative demand placed on the core is nasty! Here are some scaling thoughts:

Pull Over: This is a tricky movement and most of my athletes will likely need to modify the movement and/or scale the reps. For those that can perform pull-overs, but the overall volume will be too high, I will have them either reduce the reps or do 1-3 pull-overs per round followed by 2-4 complexes of a toes-to-bar + hips-to-bar. My first option, for modifying the movement, will be to perform a lower-body assisted (jumping) pull-over. My second option will be to start by jumping the body above the bar and then perform the negative phase of the movement. Other options, that I will provide, will break the movement down into into pieces. For example, perform 5 toe-nail assisted strict pul-ups followed by 5 high knee-raises or ball-ups each round. Another option could be to perform 5 strict pull-ups followed by 5 skin the cats or toes-to-bar + hips to bar. There are a ton of options to choose from and finding an option for each individual will be the main challenge of the coach today. 

GHD Sit-ups- I expect the volume of this movement to be high (possibly accumulating 100 reps?) and very demanding when combined with the pull-overs and planks. Due to the movement combination I will take a cautious approach, even though we have had relatively consistent exposure to this movement.  As a general guideline, I will have experienced athletes attempt this movement as prescribed, if I’m confident that they will be able to handle the volume. For experienced athletes that have not had recent exposure to the movement, I will most likely scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. Beyond the movement modifications, most will still need a reduction in reps.

Planks: I expect this movement to get difficult and have a big impact on the other movements. I will have a large portion of my clientele that will perform the exercise for the prescribed durations. When scaling, I will give the guideline of no more than 2 quick breaks (<0:10) to achieve the time to accumulate on each round and I will reduce the time to accumulate based on the athlete’s capacity.

INTENDED STIMULUS
.
This is grunt work! We usually think of grunt work as moving odd objects long distances. We don't really relate gymnastics with grunt work. But this is it. Flexion of the hips and spine while keeping the shoulder joint anchored (kind of), flexion of the hips and spine while keeping the hip joint anchored (kind of), and then a static hold of the hips and spine. It might the first time you do pull-overs, and so it might get tricky. However is not a highly technical movement, nor is the sit-ups, nor is the plank. That's why this is grunt work. Go in, put your nose down, get the job done and get out of the gym. If scaling the movements aim for something that allows you to do each round in between 3 to 4 minutes. If it is taking you longer than that, then the amount of rest is too long, and we are not grunting. Check our video for pul-overs if you need ideas on how to do this.  This workout is gonna get your whole core worked out. You might be feeling 20.3 in your lower back, don't be intimidated, this will definitely help with that. Put your nose down and grind!

OPTION 1
Complete as many rounds as possible in 20 minutes of:

4 pull-overs
16 GHD sit-ups
45 seconds plank-hold

OPTION 2
Complete as many rounds as possible in 20 minutes of:

4 jumping pull-overs / ball ups on rings
16 AbMat sit-ups
45 seconds plank-hold

OPTION 3
Complete as many rounds as possible in 20 minutes of:

4 ball ups on low rings
16 AbMat sit-ups
30 seconds plank-hold

Warm up for 191026:
GENERAL WARM-UP

AMRAP 8
10 ring rows / 5 strict pull-ups
10 push-ups / 5 pike push-ups
10 sit-ups / 5 strict toes-to-bars
10 air squats / 10 PVC overhead squats
30-sec Samson stretch, per side
• Advance to right of “/” only if comfortable.

SPECIFIC WARM-UP

Pull-over
From a low bar:
2 sets of 1 strict pull-up with a 5-sec hold
3 sets of 1 pull-up + toes-to-bar
3 sets of 1 pull-up + thighs to bar
3 sets of 1 pull-up + hips to bar
2 sets of 1 pull-up + hips to bar + press to extension
Consecutive pull-overs (5 reps; on high bar)

GHD sit-ups
3 sets of 3 reps of each:
1/4 GHD sit-up + GHD sit-up to parallel + full range of motion GHD sit-up

Practice round
2 pull-overs
5 GHD sit-ups
30-seconds plank

Globo scale:  I don't think a globo will allow the first movement, and most garages don't have clearance, so we will sub 5 reverse burpees (if no wall just kick up to handstand) and 5 skin the cats per round.  However if you are able to do pullovers put down some crash mats for safety.  For Ghds, you can sub either 30 decline situps, or 20 weighted abmat situps per round  (50/35lb dumbbell).  In a hotel gym do 10 reverse burpees and 20 weighted situps per round.

Champions Club Scaling Notes

RANT:
So you can look at this in two ways: first is a "fun" workout by adding a movement that is almost never seen here, and the second is a midline-murdering triplet. Range of motion can be cut on GHD sit-ups (sit back half way) and pull-overs (knees to elbows-ish) in order to keep a good intensity.

I SHOULD TRY THIS AS RX'D IF: I have a pull-up bar that allows me to swing around it, a GHD-type substance, and the ability to be out of breath at the end.

FIRST TIME WITH CROSSFIT VERSION: 5 pull-ups, 15 sit-ups, :30 plank hold. AMRAP in 20 minutes

GROUP VERSION: 10 strict knees to/through elbows (maybe hold on top), :30 L-sit (assuming no mass GHDs), 10 push-ups. AMRAP in 10.

INJURY VERSION:
Themes are: clearing an obstacle, midline holding still, static hold, pulling from the hips. - Pick two movements - one being a static hold - and go for 20 minutes

WARMUP:
This is going to be one to either work on things you suck at (because the movements are pretty simple) or work on pull-over progressions and do knees to elbows during the workout

GENERAL FEAR LEVEL: 6. Lots of muscular fatigue here.