CrossFit | 200724
Friday

200724

Workout of the Day

54

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups
36 kettlebell swings

♀ 1.5 pood ♂ 2 pood

Post rounds completed to comments.
Compare to 190908.

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Comments on 200724

54 Comments

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Kury Akin
December 4th, 2020 at 1:20 pm
Commented on: 200724

3R+3r of 8 MU (singles with just enough room for mini kips) and 24 sdlhp@35kg

Prev.

20 mins (5R) of 8 kipping MU (all singles with space to only kick feet forwards in kip, no back swing), 24 swings@ 25kg (R1) but due to back injury switched to 16 DL @ 55kg (R2-5). Subbed last 4 MU for pull ups.

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Nate Gordon
October 12th, 2020 at 8:56 pm
Commented on: 200724

2 rounds + 46


2 reps shy of three rounds

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Clint Michael
September 17th, 2020 at 11:29 am
Commented on: 200724

1 round plus 32 reps

bar MU and 70# dumbbell

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Cy Azizi
September 13th, 2020 at 4:11 pm
Commented on: 200724

Jumping, 1.5 pood. 2 rounds + 8 muscleups

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Giuseppe Petrillo
August 20th, 2020 at 5:07 pm
Commented on: 200724

4 rounds rx’d

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Felix Seraphin
August 18th, 2020 at 4:08 am
Commented on: 200724

2 rnds + 9:  12 24” box2barMU & 36 2 pood KB 

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Jeff Chalfant
August 14th, 2020 at 10:28 pm
Commented on: 200724

2 rounds plus 6 muscleups. Rx’d. Same result as last time except I went all the way down on all muscleups. Lots of singles but finished with a set of 5, should’ve tried for 1 more rep but feeling a bit of a cough today.

swings broken 8-7-6-6-5-4


180/41/69”

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Przemyslaw Kaczorowski
August 4th, 2020 at 7:34 am
Commented on: 200724

4R

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MaKenan Sciandra
August 3rd, 2020 at 4:08 pm
Commented on: 200724

12 chest tb

12 dips

36 55# kb swings


2 rounds + 12 chest tb + 12 dips + 20 kB swings

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Mike Scott
August 3rd, 2020 at 2:41 am
Commented on: 200724

Scaled to 6 MU (counted failed attempts) since I can only do false grip singles and 18 kb swings w/ 55#. Slightly tweaked lower right back near bottom of ribs during kb swings. Stopped in round two after six reps at around the 14 minute mark.

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Christian Simpson
July 31st, 2020 at 7:47 pm
Commented on: 200724

Sc to Banded bar MU (black and grey)/Russian KB swing 50#


2 + 9/-

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Morgan Greene
July 30th, 2020 at 11:30 pm
Commented on: 200724

Subbed 100# Lat pull downs to sternum and 55# DB incline press based on equipment available and preferences: 3 rds plus 20 swings in 4th

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Ralph Keeley
July 30th, 2020 at 8:51 pm
Commented on: 200724

M/34/6'/175#


2+43 with 53 lb. KB

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Cor Oz
July 28th, 2020 at 11:30 pm
Commented on: 200724

As Rx’d

2 rounds +1 muscle-up

muscle-ups were singles, form needs to get better

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Jeffrey Howard
July 28th, 2020 at 10:00 pm
Commented on: 200724

M/24/5'8"/160lb


4+6 - Sc (assisted ring muscle-ups, strict on the 'ring thing', 44-lb. KB for swings.)


190908

3+25 same scale.

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Courtney Guthrie
July 28th, 2020 at 9:53 pm
Commented on: 200724

4+6s

toesie muscle ups

25# DB


F/5’5/135/23

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Dave DeCoste
July 27th, 2020 at 7:49 pm
Commented on: 200724

2 rounds + 37 reps = 133 total reps


Scaled KB swings to 50 lb dumbbell 

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Az Native
July 27th, 2020 at 7:15 pm
Commented on: 200724

Subbed

25/25 pull-up/ring dip for MU

1.5pd KB

2 rounds + 17/17 pull-ups/dips

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Brett Eckles
July 27th, 2020 at 12:06 pm
Commented on: 200724

Rx: 2 rounds + 12 MU + 3 KB swings


awesome workout!


finished first round at 4:25, second round at 10:08


M/27/6’1”/200

(edited)
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Jason Hoskins
July 26th, 2020 at 7:49 pm
Commented on: 200724

M 43

15 min amrap

12 pull-up

12 ring dip

36 KB swing 24k


4 rounds

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Antonio Larco
July 26th, 2020 at 5:24 pm
Commented on: 200724

2 + 2 Rx

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Rika Naruse
July 26th, 2020 at 10:38 am
Commented on: 200724

6 pull-ups

6 toe touch assisted ring dips

36 kettlebell swings

*26lb


6round+6 pull-ups+6 ring dips

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Antoine Vial
July 26th, 2020 at 8:40 am
Commented on: 200724

2rnds+ 13 repas

Kb= 30kg

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Kirk Elder
July 25th, 2020 at 8:27 pm
Commented on: 200724

3 rounds...some jumping pull-ups and assisted ring dips.

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Niall O'Reilly
July 25th, 2020 at 12:31 pm
Commented on: 200724

5 rounds and 35 kettle bell swings


15 min amrap

6 strict pull-ups

6 box dips

36 kbs 18kg



finished with 5x5 front squat @60kg

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Amy Lopez
July 25th, 2020 at 11:59 am
Commented on: 200724

4+30 Scaled


12 Dips

36 American KBS #35 DB


Was practicing swing for bar muscle up but shoulder started pinching.

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Steven Newton
July 24th, 2020 at 11:41 pm
Commented on: 200724

m.168


2 rounds + 28 reps


I haven't been working out regularly & was absolutely gasping on swings. Stamina should improve after a few weeks of this.

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Steve Day
July 24th, 2020 at 9:53 pm
Commented on: 200724

3 rounds heavily scaled

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Myles Lance
July 24th, 2020 at 9:51 pm
Commented on: 200724

2 rounds + 2 reps

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Travis Schwartz
July 24th, 2020 at 9:39 pm
Commented on: 200724

3 rds. Scaled to pull-ups and lighter KBs in the 90° temp

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Coastie Nick
July 24th, 2020 at 9:01 pm
Commented on: 200724

Scaled/subbed due to equipment constraints:


15 min AMRAP of:

12 bar MU’s

36 KB swings at 50#


3 rds + 23 reps

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Cor Oz
July 28th, 2020 at 11:33 pm

Where are you stationed?

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Troy Bruun
July 24th, 2020 at 8:04 pm
Commented on: 200724

15 min AMRAP: 3 rds + 42 reps


12 Ring MU Progression seated on floor

36 KB Swings (54lbs)


that was rough

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Nicole Deaver
July 24th, 2020 at 7:21 pm
Commented on: 200724

Subbed

AMRAP 15mins

20 Inverted Rows(rings)

20 Dips

36 kettle bell swings(53# DB)


3 Rds + 20 Rows + 20 Dips + 18 swings



7 more reps than compare to

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Charlie Pokorny
July 24th, 2020 at 6:50 pm
Commented on: 200724

2 rounds + 24 reps Rx

m/52/5'11"/200#

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Chris Meldrum
July 24th, 2020 at 6:16 pm
Commented on: 200724

As rx’d, 2 rounds + 3 MU. 


Felt good about this – took all MUs as singles.  Just getting back into them, so not ready to try to string them together.  Was able to get one rep every 15-20 seconds pretty consistently.  Broke swings 16-10-10 and then 24-12 (ouch).  2 pood swings still mess me up!


47m/5'10"/185

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Cor Oz
July 28th, 2020 at 11:36 pm

We are in the same boat! Pretty much same stats too, although you’re about 12 years the wiser, I’m impressed, keep up the good work!

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Shaun Stapleton
July 24th, 2020 at 4:48 pm
Commented on: 200724

35/195/5’9/M


12 bar MU’s

36 DB swings (50lbs is all I got)


3+6

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Tripp Starling
July 24th, 2020 at 2:34 pm
Commented on: 200724

Scaled to:

15 minute AMRAP

9 muscle up

27 Kettlebell swings 53#

3 rounds even

(edited)
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Avraham Kupetz
July 24th, 2020 at 2:10 pm
Commented on: 200724

3 rounds + 14 reps


Scaled...

1)Muscle ups -- to 'bar dips'

2) dumbbell swings -- to 'band resistance sdhp'

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Michael Arko
July 24th, 2020 at 2:03 pm
Commented on: 200724

Subbed 12 chest to bars + 12 ring dips = 12 muscle ups

Scaled to 1.5 pool dumbbell


3 rounds = 180 reps


ok, just short of 3 — I paused to catch my breath with 5 reps to go, and the bell rang just as I picked up the DB — so I finished the round anyway

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Amedeo Alessio Cerea
July 24th, 2020 at 1:56 pm
Commented on: 200724

RX 2R+2

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Charles Meyers
July 24th, 2020 at 1:54 pm
Commented on: 200724

Complete as many rounds as possible in 15 minutes of:

12 jumping Muscle ups

36 kettlebell swings 50 lbs

2+15

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Mike Andridge
July 24th, 2020 at 1:15 pm
Commented on: 200724

Scaled to

15 min amrap

15 strict ring dips

36 American KBS 53#

3 rnds plus 15 dips/24 kbs

m/50/175

For my notes.....my son came over yesterday and we did lots of weighted pull ups and barbell rows, so I bailed on the mu

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Randy Crooker
July 24th, 2020 at 12:36 pm
Commented on: 200724

scaled/subbed:

12 jumping bar muscle ups (bar at shoulder height)

36 dumbbell swings 55lbs


4 rounds + 15 DB swings

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Joe Conradi
July 24th, 2020 at 11:03 am
Commented on: 200724

1pullup + 1 dip subbed for muscle ups

70# DB swings


4 rounds + 7 pull-ups and 7 dips

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Viktor Wachtler
July 24th, 2020 at 10:40 am
Commented on: 200724

Strict muscle-ups

2pood Russian swings

2rounds+10MUs

43/1.78m/77kg

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Reza Dehghanzadehsuraki
July 24th, 2020 at 7:43 am
Commented on: 200724

WOD ANALYSIS


Coaching notes:


Modality: This exercise is a couplet modality WOD that combines a high skill gymnastic movement with a heavy complex weightlifting movement.


Purpose: The training purpose is to improving the stamina and strength. This WOD is fire the shoulder and core muscles. Shoulder muscles are challenged in both movements as a main role.

Both elements are core-to-extremity movements. Athletes need explosive hip power to perform maximum amount of these movements with little energy expended.


Movements and reps: The method of selecting movements and reps shows that it seeks to increase the power of the middle part of the body to have a powerful hip and improve the stamina of the shoulder muscles, along with all other benefits of this exercise.


Scoring (round numbers): Athletes must do at least 4 rounds of this WOD. Advanced athletes can do at least 5 rounds.


Running a class: Trainers have 45 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): Stamina, strength and cardiorespiratory endurance play the major role in this WOD.


Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.


Anatomy:

Muscle up: Latissimus dorsi, Pectoralis major (sternum head), Biceps Triceps.

KB swing: Trapezius (upper& lower fibers), Anterior deltoid, Gluteus maximus, Quadriceps.

_______________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for MU ≈ 7 min

Specific warm-up for KB swing ≈ 5 min

WOD: = 15 min

Cool-down: ≈ 10 min


Additional time: It remains ≈ 15 minutes that can be divided in specific warm-up or cool-down.


You can see other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

(edited)
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Kyungtaek Kang
July 24th, 2020 at 7:35 am
Commented on: 200724

1R + 5 🇰🇷 M/46/180/93

CFHIM - MAKING PEOPLE BETTER

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JASON H
July 24th, 2020 at 6:43 am
Commented on: 200724

5 sets

12x Seated assisted muscles ups

20 10kg kb

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QiHui Xing
July 24th, 2020 at 3:44 am
Commented on: 200724
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Hudson Taber
July 24th, 2020 at 12:25 am
Commented on: 200724


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Hudson Taber
July 24th, 2020 at 12:25 am
Commented on: 200724

Got super excited cause MUs... then realized I can’t string together muscle ups. Haha technique work in warm up, then weighted ring rows in the WOD.

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Chris Sinagoga
July 24th, 2020 at 12:24 am
Commented on: 200724

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Muscle-up - clearing an obstacle, skill (kipping), global flexion/extension, pushing

Kettlebell swing - jumping (without upright torso demand), external load, overhead


WHAT ABOUT THE FORMAT

Lots of volume for 1) tricky movement and 2) heavy movement, at a shorter-than-20-minute time cap means they are assuming our capacity is pretty good in both. Maybe unbroken kb swings and 2 sets of MUs up until 10 minutes at least


TECHNIQUE SCALE

As is, do a progression of the muscle-up, but maybe extend out to 20 minutes if you need more practice.


CONSISTENCY SCALE

15 minutes of

12 pull-ups or 12 dips (probably dips so your hands don't die)

36 kb swings


INTENSITY SCALE

AMRAP in 15 minutes of:

8 burpees

24 kb swings


MY STUFF

Half cycle day 1. Based it on my first set of muscle-ups, which was 5 unbroken. So muscle-ups went 5-4-3-2-1, kb swings went 15-12-9-6-3. Felt dead going into it, actually felt better coming out of it


GENERAL FEAR LEVEL: 8 if you're good at this

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