13:48. 3R of 40 lunges (front/back), 10 ring pulls/dips, 10 power clean/push press@35kg. Carrying back and shoulder injuries. TBPH I've been really scaling this last three weeks great more than ever before. Could be my age. Could be changing seasons. Anyway, I've learned to just go with it. Had to take an extra rest day yesterday. Focused on rehab. Back feeling much better today and made it through the WOD without any mishaps.
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Nate Gordon
September 23rd, 2020 at 3:52 pm
Commented on: 200712
19:45
bar muscle ups
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Georgi Deshanov
September 12th, 2020 at 10:51 pm
Commented on: 200712
13:15 RX
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Cy Azizi
August 31st, 2020 at 4:16 pm
Commented on: 200712
Jumping muscle ups, 115#. 41:03
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Clint Michael
August 29th, 2020 at 3:59 pm
Commented on: 200712
20:02
Rx’d except I used bar muscle ups.
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Christian Simpson
August 11th, 2020 at 12:53 pm
Commented on: 200712
Sc my to 7 PU and leg incline floor dips
27:12
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Giuseppe Petrillo
August 3rd, 2020 at 7:21 am
Commented on: 200712
14:05 rx’d
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Jeff Chalfant
August 2nd, 2020 at 7:43 pm
Commented on: 200712
19:44 with 115lbs.
Much nastier than the original, even with kipping muscleups. Twice I accidentally did two hang squat cleans in a row so I followed them with two push jerks in a row. Weight was just right today. Caught my breath on the lunges, which were stepping 4’ out and back each rep.
180/41/69”
(edited)
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Chris Meldrum
July 31st, 2020 at 5:45 pm
Commented on: 200712
As rx’d, 20:18.
Did not rush this – just went a steady pace and tried to maintain. Singles for muscle-ups, with longer breaks every 2 or 3 reps. These felt consistent and strong. Clean and jerks also all singles – I tried stringing 2 together and it was fine but more fatiguing. I tried to be deliberate on the jerk and not just
thruster the weight. Again, longer breaks every 3 or 4. These felt better as I went along. First 2 rounds were about 7 min each, last one closer to 6. So hot out there, I was just drenched by the end.
47m/5'10"/185
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Felix Seraphin
July 27th, 2020 at 3:49 am
Commented on: 200712
Time: 22:05
50 lunges
7 muscle-ups (36” box assist)
10 hang squat clean and push jerks @115#
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MaKenan Sciandra
July 20th, 2020 at 6:09 pm
Commented on: 200712
16:04
50 lunges
7 Kipping Pullups
7 dips
125# hang squat clean and push jerk
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Morgan Greene
July 18th, 2020 at 4:07 pm
Commented on: 200712
17:05
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Ralph Keeley
July 17th, 2020 at 6:23 am
Commented on: 200712
M/34/6'/175#
17:20 Rx
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Mike Scott
July 17th, 2020 at 4:48 am
Commented on: 200712
Can't do more than a single MU at a time (false grip only) but trudged through this to see what would happen. Only got through two rounds in 32:42 but happy with only missing one MU in first rd (took 6-1/2 mins.) and two in second (8-1/2 mins.) while counting misses as reps.
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Brett Eckles
July 16th, 2020 at 1:20 pm
Commented on: 200712
13:17 Rx
Round finish times: 3:55, 8:48, 13:17
M/27/6’1”/200ish
Really like this one
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Antoine Vial
July 15th, 2020 at 8:03 pm
Commented on: 200712
19'06''
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Coastie Nick
July 15th, 2020 at 12:37 am
Commented on: 200712
20:30 w/ Bar Muscle ups
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Jeffrey Howard
July 14th, 2020 at 5:03 pm
Commented on: 200712
M/24/5'8"/160lb
18:48 - Rx
(Muscle-ups feel heavy, I've been building muscle. C&J felt heavy, shoulder are tired from the pressing day and torso is hit from the burpee/sit-ups.)
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Brian Campbell
July 14th, 2020 at 8:43 am
Commented on: 200712
11:20 Rx
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Rika Naruse
July 14th, 2020 at 7:55 am
Commented on: 200712
50 lunges
10 MB alternating single-arm push-ups
10 hang squat clean and push jerks
*55 lb.
Time︰16'47
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Steven Odom
July 14th, 2020 at 1:52 am
Commented on: 200712
Rx’ed
= 17:25
Still recovering from a bear complex workout last Saturday.
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Michael Bishop
July 14th, 2020 at 12:13 am
Commented on: 200712
No time today so I didn't do the lunges I cut the muscle ups to sets of five and reduced the hang squat clean jerks to 95 lbs
13:00
It was really good practice for my squat cleans which are sorely in need of improvement
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Alexandre Moliner
July 13th, 2020 at 10:57 pm
Commented on: 200712
Absoluetly awesome, Took me 19:10 RX. Need to work on my barbell cycling capacity but it was so cool! Thx!
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Fabian Delaflor
July 13th, 2020 at 9:25 pm
Commented on: 200712
50 lunges
7 strict pullups
7 ring dips
10 hang squat cleans/push jerk #75
19’45”
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James Hollyday
July 13th, 2020 at 9:14 pm
Commented on: 200712
14:30 with chest to bars instead of muscle ups and 35 lb dumbbel clean and press
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Brandon Myers
July 13th, 2020 at 8:42 pm
Commented on: 200712
15:10
this was aweful
subbed ring pull-ups and ring dips for muscle ups
95lbs for clean and jerks
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Dave DeCoste
July 13th, 2020 at 7:48 pm
Commented on: 200712
16:24 Rx
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Greg Fairbanks
July 13th, 2020 at 7:39 pm
Commented on: 200712
20 min AMRAP (tight on time)
50 walking lunge
21 bar rows (from high paralettes)
21 dips (minimal toes on ground assist)
10 Hang clean and push jerk 95#
2 rds + 30 walking lunges
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Jon Wilson
July 13th, 2020 at 7:16 pm
Commented on: 200712
16:26
25 lunges
muscle ups with feet on ground
7 c&j @95lb
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Myles Lance
July 13th, 2020 at 3:23 pm
Commented on: 200712
34:45
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Jesse Amar
July 13th, 2020 at 3:13 pm
Commented on: 200712
Scaled a bit:
3 rounds of
5 strict muscle ups
5 strict hspu
then 150 lunges all together
10:50
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Amedeo Alessio Cerea
July 13th, 2020 at 2:17 pm
Commented on: 200712
21’31”
3 rounds
50 lunges
7 MU
10 hang squat clean & jerks @50kg
(edited)
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Viktor Wachtler
July 13th, 2020 at 11:49 am
Commented on: 200712
Due to erysipelatous I did the last two WODs today.
First burpee/sit-up, results there.
Subbed to double 24kg kettlebell squat clean&jerks
30:00
43/1.78m/77kg
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sandy francisco duran perez
July 13th, 2020 at 12:21 am
Commented on: 200712
3 rounds for time of:
50 lunges
7 Bar Muscle-Up
10 hang squat clean and push jerks 112lb
Time:15:26:15
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david Christine
July 12th, 2020 at 11:08 pm
Commented on: The Hang Clean and Push Jerk
Rd 1:
50 lunges
7 ring dips
4, 100lb dead ball power clean
Rd2:
25 TRX hamstring curls
4, 100lb dead ball power clean
RD3:
25 sumo squats
7 ring dips
6, 100lb dead ball power clean
(edited)
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Alex Pham
July 12th, 2020 at 11:07 pm
Commented on: 200712
21:29
subbed strict chest to bar pullups
40# db hang squat clean and push jerks
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Erica McLean
July 12th, 2020 at 8:53 pm
Commented on: 200712
19:12
Strict pullups and dips & 85 lbs.
My goal was average 6 mins per round so fairly happy with this.
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David Cowan
July 12th, 2020 at 10:54 pm
Great job you killed it
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Matt von L
July 12th, 2020 at 8:26 pm
Commented on: 200712
M/34/6’/220
lunges, false grip row-to-ring-dip, 95# bar
23:49
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Randy Crooker
July 12th, 2020 at 8:02 pm
Commented on: 200712
23:59
scaled to:
7 Band assist bar muscle ups
10 hang squat clean and jerk 115lbs
should have gone lighter on the C&J.
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Theresa Forde
July 12th, 2020 at 7:47 pm
Commented on: 200712
25:26
40#
Couldn't do the muscle ups so I did incline pushups
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Az Native
July 12th, 2020 at 7:13 pm
Commented on: 200712
24:14. Subbed 21/21 pull-up/ring dip for MU, used 95 for clean and jerks after a week off eating terrible on camp trip. Hot as hell outside!
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Michael Arko
July 12th, 2020 at 6:37 pm
Commented on: 200712
Did this in the garage (hot&humid!) without clearance for muscle ups. So I subbed like this:
50 lunges
12 strict pull-ups
9 strict ring dips
10 hang squat clean & jerk @ 95lbs
20:14
(should have gone even lighter on C&J - I’m a little guy)
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Nicole Deaver
July 12th, 2020 at 6:21 pm
Commented on: 200712
3 Rds
50 lunges
7 dips
7 ring rows
10 hang squat clean & Jerks (65#)
14:43
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David Cowan
July 12th, 2020 at 10:54 pm
Nichole you beast !! Great job
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Joe Conradi
July 12th, 2020 at 6:13 pm
Commented on: 200712
3rounds:
50 lunges
21 pull-ups, 21 dips
15 hang clean and jerk (2x45# dumbbells)
15:51
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Priscilla Gibbs
July 12th, 2020 at 5:59 pm
Commented on: 200712
RX 134 total reps
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Martijn Hoedemakers
July 12th, 2020 at 5:49 pm
Commented on: 200712
50 lunges (empty bar)
7 bmu
10 C&J 110 lbs
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John Clarke
July 12th, 2020 at 5:34 pm
Commented on: 200712
50 lunges
7 weighted strict pull-ups - 20lb DB
10 hang squat clean & jerk - 115lbs
14:43
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Jeremy Reilly
July 12th, 2020 at 4:44 pm
Commented on: 200712
Just to be clear. I'm assuming the lunges are without weight?
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Jeremy Graves
July 12th, 2020 at 5:09 pm
Yes sir!
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Charlie Pokorny
July 12th, 2020 at 4:21 pm
Commented on: 200712
14:14 Rx
Nice WOD!
Mini-break every 10-20 lunges, MU all singles, HSC&PJ 3-3-4, then 5-5 for 2nd and 3rd rounds
m/52/5'11"/200#
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David Cowan
July 12th, 2020 at 10:24 pm
Charlie!!!! Way to go!
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David Cowan
July 12th, 2020 at 10:53 pm
10:59 scaled
I did 75# due to the fact I haven’t done a wod in 7months
great job Charlie
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Charlie Pokorny
July 12th, 2020 at 11:25 pm
Dave!!! I send warm, good wishes your way!
How about following the mainsite and posting here for awhile?
(edited)
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Charles Meyers
July 12th, 2020 at 3:16 pm
Commented on: 200712
3 rounds for time of:
50 lunges RX
7 muscle-ups Standing up leaning back
10 hang squat clean and push jerks 95 lbs. 25:30
(edited)
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David Cowan
July 12th, 2020 at 10:55 pm
Great job !
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Tripp Starling
July 12th, 2020 at 3:06 pm
Commented on: 200712
M/47/5'9"/143
Rx lunge and muscle up, scaled barbell to 95#---18:16
Maybe it’s a test to see if we are actually watching hahahah
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Kyungtaek Kang
July 12th, 2020 at 7:45 am
Commented on: 200712
32:44
I did a muscle-up nine months after the arm surgery. I did it!
CFHIM - MAKING PEOPLE BETTER
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Reza Dehghanzadehsuraki
July 12th, 2020 at 6:19 am
Commented on: 200712
WOD ANALYSIS
Coaching notes:
Modality: This exercise is a couplet modality that is includes two heavy weightlifting movements and a high skill gymnastic movement. This WOD is combined of 3 drills of squatting, pulling and pushing.
Purpose: The main focus of this high intensity and heavy WOD is to challenge the stamina and strength of the full body muscles; lunge is for lower body, muscle-up is for upper body and finally, c&j is for full body muscles.
Movements: At first, athletes must perform high reps of lunges, and when the leg muscles are overwhelmed, they must perform 7 reps of muscle-ups. When the muscles involved in this movement are also tired, it is time for perform a complex and difficult movement. The athletes must perform 10 reps of hang squat clean and push jerks while they are completely tired. It creates a contrasting sense of hatred and pleasure. This is why crossfit, in addition to improving physical skills, also affects athletes psychologically and increase their motivation and mental stubbornness. By the end of this WOD, the athletes will feel superior.
Note: This WOD set in 3 rounds. Overall, athletes should perform 150 lunges, 21 muscle-ups and 30 hang c&j.
Time to perform: This high intensity WOD takes about ≈ 16 min, so if the athletes perform it longer than it, trainer can scale it. Advanced athletes can do it under 14 min.
Running a class: Trainers have ≈ 44 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.
Physiology (GPP): Muscular endurance, strength and cardiorespiratory play the major role in this exercise.
Physiology (energy pathway): The aerobic system is the dominant energy pathway in this exercise program.
Additional time: It remains ≈ 11 minutes that can be divided in specificwarm-up or cool-down
You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it;)
GOOD LUCK
(edited)
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Samantha Doughty
July 12th, 2020 at 4:14 am
Commented on: The Hang Clean and Push Jerk
Video isn’t working?
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Suzi Dafnis
July 12th, 2020 at 10:42 am
Video doesn’t seem to be working
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Chris Sinagoga
July 12th, 2020 at 12:57 am
Commented on: 200712
Champions Club Scaling Notes
RANT
For whatever reason, I was thinking a lot about toe mobility today. Especially the big toe. When our hip is in extension, we need to have internal rotation to keep it stable. When our foot is on the ground, our big toe is usually at its end range of motion. If it is stiff, our leg will usually rotate out, unstacking the hip and leaking torque out of the knee. Unless we have a shoe that can cover up that flaw - which still leaves us with a wobbly base of support. Smash out the bottom of your foot with a lacrosse ball before the lunges and keep that back foot spun in.
WHAT ABOUT THE MOVEMENTS
Lunge - squatting, unilateral loading, partial range of motion in hip and ankle
Muscle-up - clearing an obstacle, skill (core-to-extremity), pulling and pushing mechanics
Hang clean and jerk - jumping, jumping again, upright torso, external load, big range of motion, skill (using gravity)
WHAT ABOUT THE FORMAT
Nasty girls, just a little updated. This is meant to be a heavy breather, short and mean.
TECHNIQUE SCALE
5 rounds of:
2:00 practice muscle-up technique
2:00 practice hang clean and jerk technique (or one or the other)
Skip the lunges and do them in the warmup
CONSISTENCY SCALE
3 rounds for time of:
50 lunges
20 toes-hips kip on the high rings
20 hang clean and jerks at a light weight
INTENSITY SCALE
3 rounds for time of:
50 lunges
14 dips
10 hang cleans
*practice muscle-up transitions/push jerk in the warmup
MY STUFF
12:59, 95-lb. I didn't sprint this one but didn't coast either. Muscle-ups were unbroken and lunges too. Wanted to work on the technique for push jerk - haven't done them in a long time. I usually resort to split jerk. Also, heavy cleans are rough.
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