11-14-15-15-12,  Scaled (40# DB)

Was able to hold good pace on step ups, struggled with PP, almost dropped one dumbbell during 5th round step ups as grip was failing. 

남(m)/46/171cm/98kg/221216/
5 2-minute rounds of:
20 dumbbell box step-ups=>15kg
Max reps of dumbbell push presses=>15kg
Rest 2 minutes between rounds
♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box
Post push press reps completed each round to comments./
스텝 18-16-16-16-17회(푸쉬프레스는 하지도 못하고 스텝업에서 끝남)/
금요일 저녁와드

CFWUx2 5*bsu,pp 35, 40, 45
15,47.75 18,45 19,40 20,40 20,40+1pp
reps,db lbs

10-12-13-13-13 as rx’d (61 reps)


11 rep PR over last time. Better cardio? Legs struggled on steps but did everything unbroken. Finished steps in 1:10 or less each round and then sucked wind until about 1:39 each round before cleaning the dumbells back up to push press for a quick large-ish set. 

I really felt like I couldn’t do this today. Almost didn’t. Felt low on motivation. And the box step ups felt ridiculously taxing, but I got through somehow. 

185/42/176cm

Scaled to 45lb DBs
18, 19, 20, 16, 14

Just a question regarding the DBs weight. Is it 50Ibs each arm ? Or the total weight of DBs should be 50 Ibs ?

15. 15. 15. 15. 16 @40kg BB push press
Step up to 20" bench with two 5 gallon water bottles.
Managed the steps with about 40-50 seconds remaining for push press.

8, 10, 3, 6, 3 = 30
Rx’d

12-12-10-10-10

11-11-11-10-7 rx’d Stimulus: some grip, some legs, and mostly brutal cardio for me. Felt the shoulders weaken on the last round.
50 total reps

184/41/69”

subbed 40 squats & dips on chairs (@ home)

100 dips

1,1,1,1,1 rx

8
11
5
9
2 

RXd... bye bye forearms 👋

Done w/ Lucas using 25# DB.  Step-ups were really hard in rds 3-5!
Lucas: 18, 18, 14, 14, 14
Me: 25, 22, 15, 15, 15

subbed 105# BB due to lack of DB

15, 17, 18, 16, 13 = 79

M/34/6'/175#

63 RX

52 reps - Rx

12-12-8-5-15 
1:15-1:10-1:35-1:40-1:20 (splits when I finish led the step-ups)

Pleasantly unpleasant

Scaled

24kg Barbell
(No dumbells at home)
10’ Box 

R1 20
R2 20
R3 20
R4 20
R5 20

9/9/7/7/7
Rx dumbbells 35#, 18” box (lowest height I have)
Grippy!
Completed 200327

Did today - Friday 16kg stepups 40cm, 10kg push press 12, 10, 8, 8, 6 

Scaled 15kg DB
14, 18, 20, 22, 23 = 97 reps 
😅👍

Done on 3/25.
Not as rx'd.
Used women's weight (35 lb db)

15/15/15/14/11 = 70
Grip became a factor on the last 3 rds of step-ups.

Brazil | Gostei do treino! Desafiou a resistência muscular e cardiorrespiratória. 

Warmup: stretching (5')
Tabata:
V-Up, Candlestick

E2m(10')
 2 Power Clean
70/80/90/95/100kg

Wod.
Adapt.
50 ft Walk Lunges farm Carry 20kg.
One Dumbell Push Press Db50#

Score: 15/15/15/15/10(each arm)

Último Round foi bem difícil manter a "pace". 

15-15-15-13-14 RX =72reps
50#dbs

bpm at 175. After the 20 box step up, my heart was ready to explode every round. I have to wait 25-30 seconds before  the push press.

M/41/5’9 "/180

35# / 16"
10-14-12-13-15

20, 19, 20, 20, 20

35# DBs

m/39/6’2”/209

Scaled to 40# DB’s
12-13-16-12-10
63 total 

(2, 10, 10, 8, 7)
First round RX, scaled step ups to 30# after, still 50# push press. 24" box
Harder than I thought

Did it Today, march 25th
10 KG (lb's ???) 
25/31/24/22/22

Is that 2 dumbells for the box step up? Because sometime wod’s are with a single dumbell and other times with 2!?

20-20-17-16-16 w/ some rock I found in my yard

Misread WOD and only completed 10 Step-ups per round.  Scaled 35lb DB:  47, 44, 45, 43, and 43.  Ran 6km as a means to reinforce properly reading WOD details: 30:33

M/ 46/ 136 lbs/ 5'-6"
I did this last night with not too much warm ups in my garage.
I decided to use lighter 40 lb DBs for the workout.
I was typically finishing the 20 step ups (which I completed alternating) in about 1:00 then I would catch my breath for a few seconds and get onto the PPs. I did:
11,12,12,12,17. (64 total reps)
I made the mistake of stopping with about :10 left in each round but the last. I should have gone all the way through and completed like 14 or 15 reps/ round. Next time. I was not that into it, but I did like the arrangement and simplicity. I was happy with my grip strength overall and I would typically do 16 reps stop for a few seconds then bang out the last 4. Put th DBs down for a few seconds and then do PPs for the remainder of the round. I should have tried to do all 20 step ups then rest only once for a few seconds and then jump into the PP and go all the way through the set. Would have been more tired but would have gotten more reps for sure. I was happy overall, but critical of really pushing myself to be honest. I was just not super motivated and wasn't pushing myself enough in my opinion. Easy to redo anytime in the garage on the plus side.

14
18
21
19
17
One 1.5 pood kettlebell

Sc to 35#, 20" box, 40# might have been ideal but I only have odd DBs

19/20/19/24/20 = 102 total reps

24 kg KB’s Sub lunges 
21-12-10-10-15

M/35/240/6’2”

20kg kettlebells, chair step-ups.
10-10-10-12-9 51reps
43/1.78m/77kg

24/19/18/18/20 

did box step ups with 15s and push press with 25s

Sub’d ~93lb sandbag (front rack round 1/2, behind the neck round 3/4/5)

=10-13-12-15-13 reps push press

Women's Rx with 35lb KBs
30/27/28/28/26

20” box w/ 35’s
0,6,6,7,5 = 24 
It was tough one for me! 

Rx 5, 10, 9, 8, 13.  45 reps

15-15-17-20-16
20 Double DB  (25#) front rack stationary lunges than max effort dumbbell push press

First two rounds were definitely harder than the last three.

35 lb dumbbells were all I have, so 2:30 Intervals.
47/48/42/51/37 
225 total

M/31/6’0/190 lb

Rx

18/15/15/15/15

total: 78

50-Lb dbs and 20 in box
10-13-10-10-7

Option 3, 20/20/21/22/23

Option 3, 20/20/21/22/23

35# dumbbells 
20” box
21-21–19-20-17

Jackie 
15# dumbbells 
16” box
15-15-18-19-23

Option2 35lbs,20” box
8,7,7,8,10

Female RX w/ 20 inch box 

15/14/10/10/10 = 59
Hardest part was losing grip strength.
36
5’10
156 lbs

6, 7, 4, 5, 4 Rx 

18-16-19-14-13 = 80

35# db

14-12-12-10-10=58

Did the workout with my wife. She scaled to 15# DB's
17-23-22-23-22=107

Modifications
35# DBs
Step-ups with left leg only
Shoulder press

16 / 17 / 17 / 16 / 16

That was a good one.  Very breathy after the step-ups.

47m/5'10"/180

35 lb dumbbells
22, 23, 25, 30, 31

Subbed 135# barbell (on shoulders for step ups) for both movements.

2-4-3-3-4

2 mile family hike 1st

Rx(35# DBs)
Push presses: 6/4/5/3/4=22
Probably should've scaled the push presses! 
My son was timing me and when I couldn’t get anymore he said "you have more time why are you stopping?" 🤷🏻‍♀️🤦🏻‍♀️

Only did 2 rounds - calf strain was getting aggravated.
17 + 12 push-press (50-lb DBs)
m/51/5'11"/200#

15kg dumbbells 18” step up 
18-18-18-8-10

20 step ups (two 25# plates, 20”/2nd garage stair)
Push press (35# dumbbells)

22, 23, 19, 20, 19

22 all 5 sets (110 total). 40lb db 20in box

36lbs dumbbells
12-13-13-14-15 = 67 push presses

14
0
3
4
8
Always db kb.

M/40/140lbs

Option 2:
35-lb DBs and 20” box

29, 30, 23, 23, 23 = 128 Total Reps

Garage scale: lunges, 2x35# DBs

30-35-33-34-34

Lunges only took 35-40 seconds to get through, resulting in way more push presses than expected.

Scaled to 20” step ups with 35# DBs
Push presses with 23# DBs
15-21-21-21-18
Strained rib muscle is really crimping my style!

57/5’8”/160#

I didn’t have 50 lbs dbs so I had to use 55s... 

55lb DBs
20 inch box

21/21/15/12/9

M/ 21/ 5’9/ 185

Option 2:
35-lb DBs and 20” box

20, 19, 20, 19, 22 = 100

21-25-24-24-27
Scaled/subbed to 20 walking lunges with 9,5kgs DBs / 9,5kg DBs push presses
M / 41yo / 176cm / 71kg

These step-ups will get nasty and will be fairly time consuming. The obvious element is that the step-ups will fatigue the legs, making the push presses more difficult. The less than obvious element is that the step-ups will really fatigue the shoulders as well! This will also have a significant impact on the push presses. I would strive to have 30+ seconds of each round to perform push presses with the goal of getting at least 5 reps per interval. Here are some scaling thoughts:

Dumbbell Box Step-up: I consider the load to be moderate and the height is relatively low. I will have athletes use a weight/height that allows for at least 2-3 rounds to be completed unbroken. For those that are new or not ready for this volume, I will also reduce the reps per round. 

Push Press: This is pretty simple, athletes will use the same weight that was used on the step-ups. I only anticipate using different loads on the push press and step-ups if a special situation presents itself today. 

Equipment Limitation Options: This workout is actually pretty easy to replicate with minimal equipment. Prioritize preserving a unilateral lower body movement and a vertical pressing movement. 

Box Step-ups: If you do not have dumbbells, hold jugs at the sides or hold a backpack/bag on the shoulders position. If you absolutely cannot step up onto anything, I recommend doing a reverse lunge. If you don’t have load, do 30 reps each round. 

Push Press: Whatever object was used for the step-ups, can also be used for the push press. If for some reason no object can be used for the workout, substitute a pike push-up or another moderately challenging vertical pressing movement. 

7-6-7-3-5
M/42/5’8”/160
should have scaled to 35 lbs.

Step up no weigth
Press 20 kg dumbell
44-41-39-44-46

Lunge steps
Push press

30-31-29-23-22

30lb dumbbells

12-6-10-10-14 rx’d 

11 - 16 - 11 - 12 - 13
35lb. DB and 20-in Box 

Basement wod scaled to
5 2 min rnds
20 step ups 50# db's/13"
Sh Press 50# db's max reps
rest 2 min
7/8/8/8/8/
m/50/175
Last 30 seconds of every rnd "F this, I quit"
2 min of rest.... "I think I can, I think I can"

M/45/6'2"/185#

Scaled to 35# DB's with 20" box
19/19/20/20/21

RX:15-12-10-10-10.
https://youtu.be/HR_i13Zgt0E

Hello Crossfit community, 

Would someone please help me visualize this WOD. 

So, I understand the box step up with DB, but do we press while on the box or stepping down then pressing? 

any advice would be appreciated. 

R.

Champions Club Scaling Notes

RANT
I tested this one out with 50s and got a solid dose. Also kind of want to change the format for these notes. Right now I'm kind of in the middle between giving the general theory on how to scale anything, and just giving the specifics of what to do. I think there's a few basic principles that would help anyone, but it's tricky because other than lack of equipment, everything depends on the purpose for doing the workout in the first place. The purpose can be different from person to person, even though it's the same workout.

PURPOSE
Stamina. Maybe. Or strength. Or coordination (open-circuit with dumbbells). Depends on what you want to get out of it.

NEW TO CROSSFIT SCALE
As is, scale the push press weight to something that you can do somewhere in the ballpark of 20 reps of each round.

TRAINING SCALE
One thought to emphasize the strength portion of this would be to just extend to 3 minutes (with 3 minute rest) and go as close to rx weight ad possible. Or to emphasize stamina then pick a heavy weight for step-ups and light weight for push press that you can do 30+ reps.

PRACTICE SCALE
The core-to-extremity timing of the push press is a good coordination piece, but so it the step-up actually because you need to have all the squatting mechanics present but are dealing with 1) different range of motion and 2) unilateral loading.

INJURY SCALE
If it's an upper-body injury, just flip it. Do like 20 one-arm push presses then sprint as far as you can in the remainder of the time. If it's a lower-body injury, then I might just pick a different movement than step-ups altogether. Maybe do 20 dumbbell presses then 3-point plank for the remainder of the time.

GROUP SCALE
As is. Can be done anywhere. Push-ups or handstand hold is good for dumbbell presses if you are lacking equipment.

WARMUP
Handstand
Kip
Lunge
Jump rope
Hollow rock

GENERAL FEAR LEVEL: 5

Globo/home Scale:  As rxed.  If you don't have a box, use a bench or other step.  You can also step up to a chair.   Make sure any object you step up to  is sturdy enough to handle the load.   You could also sub 2 flights of stairs with the weights per round (or increase if you want to use lighter weights).   If at home or without a stable object to step up or stairs, sub pistol squats or progressions, bulgarian split squats, or weighted lunges with dumbbells or whatever else you have.  Push presses can be subbed with handstand pushups or scaled to piked hspu, piked pushups, or regular pushups. 

For those at home:

NO EQUIPMENT
5 2-minute rounds of:

1:00 Max reps backpack alternating lunges
1:00 Max reps backpack strict presses

Rest 2 minutes between rounds

LIMITED EQUIPMENT
5 2-minute rounds of:

20 dumbbell step-ups or  dumbbell alternating lunges
Max reps dumbbell push presses*

Rest 2 minutes between rounds

*change to strict press, if the load is light for you. 

GENERAL WARM-UP

2 rounds of:
1-minute of single-unders
30-seconds of a high plank hold
30-seconds of banded pull-aparts
30-seconds of lunges

SPECIFIC WARM-UP

Dumbbell step-up
10 step ups
10 dumbbell lunges, per side
10 dumbbell step ups, per side

Dumbbell push press
Perform 2 rounds of progression with 5 reps of each step:
Dip and hold with dumbbells on shoulders
Dip and drive (slow)
Dip and drive (fast)
Push press
*First round with a light set of dumbbells, and the second round with the intended workout weight.

Practice
4 step-ups
Max push presses in 10-seconds

INTENDED STIMULUS
.
Ay compadre! This is a full stamina workout with an aerobic flavor. It will place high demands on the muscular capacity of your legs, your grip, and your shoulders. The work to rest ratio between 2-minute windows is evil. It is long enough to allow you to go hard on each window, reaching your muscular threshold. It is short enough to give your lungs some heavy work. The load on the step-ups should allow you to complete the 20 reps with at least 40 seconds left for the push presses. You want to be in a place where your shoulder muscular capacity is in a race with the clock. Who would die first: your muscles or the 2-minute window? That is where you want to live in this workout. It is alright to break the sets today but track your rest closely. Go out at a comfortable (not fast) pace on that first window, and try to keep the same number of Push Presses for the rest of the workout. Your mantra: stay in the present window. The next ones don't matter.

▶ OPTION 1
5 2-minute rounds of:  

20 dumbbell box step-ups 
Max reps of dumbbell push presses  

Rest 2 minutes between rounds

♀ 30-lb. DBs and 16-in. box
♂ 40-lb. DBs and 20-in. box

▶ OPTION 2
5 2-minute rounds of:  

20 dumbbell box step-ups 
Max reps of dumbbell push presses  

Rest 2 minutes between rounds

♀ 20-lb. DBs and 16-in. box
♂ 35-lb. DBs and 20-in. box

▶ OPTION 3
5 2-minute rounds of:  

20 dumbbell box step-ups 
Max reps of dumbbell push presses  

Rest 2 minutes between rounds


♀ 15-lb. DBs and 12-in. box
♂ 25-lb. DBs and 16-in. box

▶ WOD5'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)