CrossFit | 200712
Sunday

200712

Workout of the Day

65

3 rounds for time of:

50 lunges
7 muscle-ups
10 hang squat clean and push jerks

♀ 95 lb. ♂ 135 lb.

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Comments on 200712

69 Comments

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Tim McManemy
August 27th, 2021 at 1:04 pm
Commented on: 200712

Subbed dips for MUs

75 lb HSC/PJ

18:35

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Kury Akin
November 23rd, 2020 at 2:13 pm
Commented on: 200712

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

That one hit me hard, breathing heavy


Jackie:

modified to avoid knee to 15 minute AMRAP of:

1:00 plank

5 hanging pull up shrugs

1:00 overhead dumbbell hold 15# dumbbells

5 rounds + plank + 2 shrugs

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David Williams
July 12th, 2020 at 2:43 pm
Commented on: 200712

M/36/172#


21:58


3RFT:

50 x lunges

7 x Strict MU

10 x 115 lb hang Squat clean / push jerk

(edited)
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Steve Day
July 12th, 2020 at 2:34 pm
Commented on: 200712

Scaled to:

7 strict pullups & dips for MU

115lb hang C&J


13:59

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QiHui Xing
July 12th, 2020 at 11:44 am
Commented on: 200712
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Amedeo Alessio Cerea
July 12th, 2020 at 1:26 pm


(edited)
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David Kearsey
July 12th, 2020 at 11:29 am
Commented on: The Hang Clean and Push Jerk

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.


Anatomy:

Lunge: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus

Muscle-Up: Latissimus dorsi, Pectoralis major (sternum head), Biceps Triceps

Hang c&j: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps

_________________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for lunge: ≈ 4 min

Specific warm-up for MU: ≈ 5 min

Specific warm-up for c&j: ≈ 6 min

WOD: ≈ 16 min

Cool-down: ≈ 10 min


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.


GENERAL FEAR LEVEL: 7

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