CrossFit | 201213


Workout of the Day


For time:

20 weighted lunge steps
20 muscle-ups
200-ft. handstand walk
20 hang power cleans
20 box jumps
20 deficit handstand push-ups
20 front squats

♀ 125-lb. lunge, clean, and squat; 30-in. box; 4-in. deficit
♂ 185-lb. lunge, clean, and squat; 36-in. box; 6-in. deficit

Post time to comments.
Compare to 160709.

Comments on 201213


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Becky Buzalsky
March 6th, 2021 at 6:20 pm
Commented on: The Glide Kip

I always thought toes above the bar was not allowed and considered a no rep.

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Michele Mattiolo
March 8th, 2021 at 11:46 am

This is not a muscle up, it's a glide kip...

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Cy Azizi
January 23rd, 2021 at 2:48 pm
Commented on: 201213

46:19. 95#, jumping mu, 20 wall walks, 33” box jump, hspu to ground

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Nathan Michael King
January 18th, 2021 at 5:59 pm
Commented on: 201213

For Time:

20 Lunges 155#

15 RMU

150ft HSW

20 HPC 155#

20 BJ 30"


20 FS 155#


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Jeff Chalfant
January 3rd, 2021 at 9:17 pm
Commented on: 201213

38:11 with 155lb. All else as rx’d. HSPU and HS walks took the longest at about 20m total for both...increments of 10’ in my garage. Had 3 quick falls.Paralellette HSPU depth 6” when accounting for the smashing of the abmat by 1” hang power clean and front squat broken 8/7/5 -back rack/stepping back (reverse) lunges unbroken. Muscleups in 3’s and 2’s.


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Ralph Keeley
December 24th, 2020 at 5:32 am
Commented on: 201213


Scaled to:

20 weighted lunge steps (155-lb.)

20 muscle-ups

100-ft. handstand walk

20 hang power cleans (155-lb.)

20 box jumps (36")

20 deficit handstand push-ups (6" deficit)

20 front squats (155-lb.)

Around 25:00

Had to take a few (much appreciated) parenting breaks. As expected, handstand walks ate my lunch.

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Nathanael Akin
December 21st, 2020 at 10:31 pm
Commented on: 201213

I even scaled this to 135 lbs and my 18-month old daughter, who watched me do this workout, said “goodness me!” at several points. I couldn’t have agreed with her more. 15:13.

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Hank McKibban
December 19th, 2020 at 7:44 am
Commented on: 201213

24:26 (155#, bar MUs, 10x wall walks)

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Jade Teasdale
December 18th, 2020 at 6:47 pm
Commented on: 201213

no barbell. Two 25# KBs. 30 minutes. 20 minutes for everything but strict deficit hspu. Those took 10 minutes by themselves!

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Jeffrey Howard
December 17th, 2020 at 12:32 am
Commented on: 201213


CrossFit AFK

19:45 - Sc (135lb barbell, 10 reps on the gymnastic movements, 100ft handstand walk, all else Rx)

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Courtney Guthrie
December 16th, 2020 at 11:56 pm
Commented on: 201213

10:40 s

35# weighted lunge

leg assisted MU from seated

200 pike shoulder shifts

35# HPCl

box jumps (rx)

knee pushups

35# front squat

recovering from shoulder dislocation injury.


CrossFit AFK

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Cor Oz
December 16th, 2020 at 2:25 am
Commented on: 201213






155 pounds

180-foot handstand walk with partner holding PVC pipe

30-inch box


1:00 row

5 World’s greatest stretch

10 Arm swings

10 Leg swings


Build up on all exercises

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Leonardo Silva
December 16th, 2020 at 1:51 am
Commented on: 201213


145 lbs

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Coastie Nick
December 15th, 2020 at 9:11 pm
Commented on: 201213


Scaled to 155# for all barbell movements, 30” box, 4” deficit, and subbed bar MU.

160709 was 46:00 with even more scaling than this time.

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Jeffrey Howard
December 16th, 2020 at 9:06 pm


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Phill Kiddoo
December 15th, 2020 at 8:39 pm
Commented on: 201213

Scaled half reps, 14:34

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Edward Bauer
December 15th, 2020 at 8:03 pm
Commented on: 201213


45:30 Heavily Modified

20 weighted lunge steps @135lbs

20 (bar) muscle-ups w/ Green Band

20 legit handstand walk attempts to a 10 foot cone

20 hang power cleans @135lbs

20 box jumps @36" Rx

20 deficit handstand push-ups @6" Rx

20 front squats @135lbs

This workout is a clear indicator of which movements aren't up to Regional/Sanctional Standards.

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David Smith
December 15th, 2020 at 2:37 am
Commented on: 201213

subbed T2Bars for box jumps. Scaled to 135 lb barbell No 10 regular handstand push-ups.


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David Smith
December 15th, 2020 at 2:40 am

Oh! And I scaled strict MUs with toes on a bench behind me. Haha

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Kevin Marshall
December 15th, 2020 at 12:50 am
Commented on: 201213

No space in apartment gym for everything so came up with this guy:


Front rack lunges with 90lb sand bag per leg

Strict hand stand push ups

Managed 10:53 can't wait for my vaccine!

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Brett Eckles
December 15th, 2020 at 12:07 am
Commented on: 201213


All gymnastic movements Rx

Modified barbell movements to 135lb

225lb deadlifts for box jumps as my calves were cramping


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Myles Lance
December 14th, 2020 at 8:03 pm
Commented on: 201213


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Edward Bauer
December 15th, 2020 at 5:06 pm

Nice commitment to the program!

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Dave DeCoste
December 14th, 2020 at 7:08 pm
Commented on: 201213


Scaled to 135 lbs, 30 inch box jump and 3 inch deficit.


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Christian Simpson
December 14th, 2020 at 6:23 pm
Commented on: 201213

Sc to 135#/1:1 str PU + dip for MU/100 wall facing sh taps/30" box/2" mat at head str hspu...


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Erik Dresner
December 14th, 2020 at 4:45 pm
Commented on: 201213

24:47 as modified below

20 lunge 125#

20 strict pull up

20 ring dip

200’ HS Walk

20 HPC 125#

20 broad jump 6’

20 HSPU to abmat

20 FS 125#

I meant to scale to 105’ of HS walk, but accidentally doubled it. Didn’t realize until 168’ and just decided to do the full 200’. Took 12:15 though.

HSPU to abmat on 45# and two 2.5# plates

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Az Native
December 14th, 2020 at 4:39 pm
Commented on: 201213

20:25, bunch of subs:

45lb DB’s instead of bar for all exercises

20/20 chest bar PU/ring dip for MU

160’ each arm waiter walk for HS walk

30” BJ

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Erica McLean
December 14th, 2020 at 2:05 pm
Commented on: 201213

Subbed basically everything today:

Strict pullups and dips

100 "hand shifts"

24" box

Both feet on box for hspu

85 lbs.


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Kris Sienkiewicz
December 14th, 2020 at 12:57 pm
Commented on: 201213

Rx M/44/78kg


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Troy Bruun
December 14th, 2020 at 3:49 am
Commented on: 201213


20 Lunge (95lbs)

20 Scaled MU (from floor)

20 HS Shoulder Taps

20 HPCL (95lbs)

20 Box Jumps (30”)

20 Box HSPU

20 FSQT (95lbs)

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Kirk Byrd
December 14th, 2020 at 12:43 am
Commented on: 201213


28:35 - RX except for HC @ 165

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Nicole Deaver
December 14th, 2020 at 12:15 am
Commented on: 201213

For time:

20 weighted lunge steps (75#)

20 pull-ups 

20 dips 

2min handstand walk attempts

20 hang power cleans (75#)

20 box jumps 

20  handstand push-ups

20 front squats (75#)


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Christopher Buchenholz
December 13th, 2020 at 10:51 pm
Commented on: 201213



Set a 5-minute timer to each station and practice, don't worry about counting reps

weighted lunge steps - empty bar


handstand box walk arounds

Power clean progression - empty bar

box jumps (28 inches)

handstand push-up tutorial

1 min A-frame pushups

1 min pike pushups

1 min alt one leg pike pushups

1 min elevated knee pushups

front squats - empty bar


Doing the technique scale took FOREVER - but it was helpful.  Maybe next time a shorter warmup

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Antonio Alves
December 13th, 2020 at 10:15 pm
Commented on: 201213

Limited time, equipment and ability, so:


20 weighted lunge steps | 2x 9,5kg DB

20 horizontal rows

20 chair dips, elevated feet

200 HS floor taps

20 power cleans | 2x 9,5kg DB

20 box jumps | 50cm makeshift box

20 piked push-ups, elevated feet

20 front squats | 2x 9,5kg DB

SCORE: 30'02''

Only lunges, cleans, Jumps and squats unbroken

Did some additional sets of HS holds, FS, lunge steps, and chair dips. 5 km run in the morning.

Really enjoy these WOD with multiple movements. Fun and challenging, despite limitations 👍

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Charlie Pokorny
December 13th, 2020 at 9:51 pm
Commented on: 201213

Scaled barbell to 155-lb, otherwise as Rx


MU and deficit HSPU in the rain


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Nathan Goisnard
December 13th, 2020 at 9:49 pm
Commented on: 201213

Scaled/subbed 2 rounds (20/20)

20 lung (overhead 40# dbs)

20 pull up

20 dips (rings)

40 inverted hand raises (alternating)

20 hang PC (40# dbs) - felt like curls

10 strict HSPU

20 squats (w/ 40# dbs)

First round 9 ish minutes

20m48s total

Hey HQ, sure you have already thought of this, but why not some emoji/like/thumbs up thing for comments?... could help build this community.

Also thanks.

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Daniel Robinson
December 13th, 2020 at 9:29 pm
Commented on: 201213

Scaled to 115lbs:

20 Weighted Lunge Steps

20 MU (feet on ground)

20 Seated SP (35lbs DBs)

20 Hang PC

20 BJ (24”)

20 BJ Piked HSPU

20 FS


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Damien Leroux
December 13th, 2020 at 8:55 pm
Commented on: 201213

Rx : 40'03 at home (If you know you know)

handstand walk derrière la maison (sol,mouillée, ronce...)

parallèle hspu (petite)

box jump alterné avec aurel

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Js Smith
December 13th, 2020 at 8:40 pm
Commented on: 201213

Scaled to 

20 lunge steps, hand on knee

20 ring rows 

20 assisted dips

20 dolphin push-ups 

20 hang power cleans, 55#

20 box jumps, 12”

20 hand release push-ups

20 front squats, 55#


Took a while to get scales and floor space figured out.  Might’ve done more but wanted to guarantee a  good finish,  stay under 15 min & do at least one more in this cycle.  

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Kevin Flowers
December 13th, 2020 at 8:20 pm
Commented on: 201213


Rx 30:14

Was worried pace at Rx weight would be too slow to get intended stimulus of wod, but pleasantly surprised: all unbroken except HSW (15 x 14 ft due to limited mat space), and had to do 4 x 5 on FS

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Drew YoungeDyke
December 13th, 2020 at 8:16 pm
Commented on: 201213

20 Lunge steps w dbl-44 lb KB

20 pullup

20 dbl-kb push press (44-lb)

20 dbl-kb clean

20 box jumps, 24"

20 dbl-kb shoulder press

20 front squats (135-lb)


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Randy Crooker
December 13th, 2020 at 8:14 pm
Commented on: 201213


115lbs for all lifts

20 lunge steps bar on back

20 strict pull-ups

20 strict dips

20 wall walks

20 hang power cleans

20 box jumps 30”

20 strict band assist hand stand push-ups. No deficit

20 front squats


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James Gentile
December 13th, 2020 at 8:05 pm
Commented on: 201213

Scaled to 155lbs.

Lunges (weight on back)

Strict C2B


Wall walk-ups

Hang power clean

36" Box jump overs

HSPU (no deficit, head to yoga block)

Front squats

Did four rounds of 5 reps to keep it unbroken. All lifts were from the ground. Brutal.


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Joe Conradi
December 13th, 2020 at 7:23 pm
Commented on: 201213

Scaled/ subbed to:

20 lunge 2x45#DBs

20 weighted pull-ups/dips 30#DB

100 bench piked shoulder taps

20 power cleans 2x45#DBs

20 box jumps 24”

20 bench piked HSPU

20 squats 2x45#DBs


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Jim Rix
December 13th, 2020 at 6:29 pm
Commented on: 201213

One of my all-time favorite CF WODs

10 RFT

15 deadlift, 135#

15 push-ups


Thrilled to still be doing this about as fast as I've ever done it!


190302: 12:49

181226: 13:15

180305: 13:35

171118: 11:49

170609: 14:14

170122: 12:51

161119: 12:19

160528: 12:07

150908: 12:23

150415: 12:15

141001: 11:39

140415: 12:13

130414: 12:12

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Js Smith
December 13th, 2020 at 8:41 pm

Congratulations!!! 🥳

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Charlie Pokorny
December 13th, 2020 at 9:57 pm

That's great Jim!

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Charles Meyers
December 13th, 2020 at 6:21 pm
Commented on: 201213

15-weighted lungs

15-m.u. feet on the ground

100’ bear crawl high hips

15- hang power cleans

15- box jumps

15- push-ups knees on box

15 front squats

55 lbs


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Nicolas Michel
December 13th, 2020 at 6:19 pm
Commented on: 201213


black out in france after 8:00pm (french time)

always 20km 3hours ; stade du roc st astier

workout of the day is too hard

so 10 push ups rest 30' ' in 13' ,

10 push ups, 10 sand bag cleans ; rest 20' ' in 11 '

funny 7 ; ground to overhead, ground press, pull ups ; AMRAP in 12'



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John Clarke
December 13th, 2020 at 6:10 pm
Commented on: 201213

20 Lunge steps

20 weighted pull-up, 12 lbs

20 DB shoulder press, alternating arms

20 hang power clean

20 box jumps, 24"

20 shoulder press

20 front squats

12:32 - 95lbs barbell

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Steve Day
December 13th, 2020 at 5:15 pm
Commented on: 201213

Scaled: 21:48

135lbs from the ground for all

Jumping Muscle-ups

36" box

1.5" deficit hspu

Lunges & box jumps were unbroken

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David Williams
December 13th, 2020 at 4:59 pm
Commented on: 201213


broken hand day 14

Able to put some pressure on my palm and fingers

4x5 back squats at 235lb

3x max reps deadhang pullups (9,6,6)

3x dips (10,10,10)

Couple of sets one arm hang high shrugs with 2 pood KB

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Derek Schierlmann
December 13th, 2020 at 4:58 pm
Commented on: 201213

So many substitutions...

20 weighted lunge steps (20+20 in front rack )

20 muscle-ups (1 burpee + 1 c2b pull up =1 mu)

200-ft. handstand walk (200 hand moves around a box)

20 hang power cleans

20 box jumps (16" box)

20 deficit handstand push-ups (scaled HSPU no def)

20 front squats

19:20 @115#


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Tomi Krznar
December 13th, 2020 at 4:33 pm
Commented on: 201213

Killed me a lot. Didnt left my ego outside my home gym.

With 60 kg bb:

20 front lunges, 40 PU + dips, 20 push press, 20 HPC, 20 3 stairs jumps, 20 L-HSPU (feet on bench), 20 F SQ


I feel dizzy now

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Michael Arko
December 13th, 2020 at 3:12 pm
Commented on: 201213

x-95lbs barbell, 20 reps each of

x-Weighted lunge steps (bar on back)

Strict pull-ups

Strict ring dips

Walk climbs*

x-Hang power cleans

Box jumps to 4 stairs (32")

Strict handstand push-ups (no deficit)

x-Front squats


*Wall climbs took by far the most time -- 5-6 minutes, maybe more?

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Mike K
December 13th, 2020 at 2:30 pm
Commented on: 201213

20 weighted lunge steps - 35 lb dumbbells

20 pull-ups

20 dips

20 sit down shoulder press - 35 lb dumbbells

20 hang power cleans - 95l lbs bar

20 box jumps - onto bench

20 sit down shoulder press - 35 lb dumbbells

20 goblet squats - 44lb kettlebell

12:53 - not unbroken

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QiHui Xing
December 13th, 2020 at 2:01 pm
Commented on: 201213
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Lincoln Kerger
December 13th, 2020 at 8:15 pm

Well done!

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Viktor Wachtler
December 13th, 2020 at 12:01 pm
Commented on: 201213

Scaled, subbed a bit modified due to home gym restrictions:

20 weighted lunge steps 2x20kg kettlebell

20 strict muscle-ups

100-ft. handstand walk (absolutely non-consistent)

20 2x20kg kettlebell cleans

20 box jumps about 80cm

20 2x20kg kettlebell strict presses

20 2x20kg kettlebell front squats

80-ft. 2x20kg kettlebell overhead carry



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Lincoln Kerger
December 13th, 2020 at 11:04 am
Commented on: 201213

Had a couple extra beers while watching the Army-Navy game last night - made myself pay for it this morning. Space, equipment, and ability constraints made this WOD something not able to do anywhere close to Rx'd. Fortunately, the exercise gods made a door jam pull-up bar appear outside my door Friday night (actually placed there by my colleague who provided the bands).

Chris Sinagoga inspired:

AMRAP in 20min

20 steps walking lunge

10 pull-ups (strict'ish)

10 dips (between 2 chairs feet on bed)

5rds + 20 + 2 (finished 6th rd for good measure)

Rested 3 min then

AMRAP in 10min

10 Pike pushups (feet on bed)

20 banded squats

5rds (last 20 squats were air)

Rested 3 min then

2:00 handstand hold (back to wall). Did holds in between stretches until 2:00 accumulated.

Felt like a great way to constructively soak up time on day 12. 2 more to go until freedom.

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Chris Sinagoga
December 13th, 2020 at 4:31 am
Commented on: 201213

Champions Club Scaling Notes


I read the weighted lunges as Overhead lunges, but front rack/back squat position is probably legit too


Overhead lunge - squatting with unilateral loading, emphasis on upright torso/pushing from shoulders

Muscle-up - scaling an obstacle with an emphasis on skill (core-to-extremity)

Handstand walk - change of orientation with an emphasis on overhead and falling (skill)

Hang power clean -jumping with heavy weight, emphasis on the jump more than land

Box jump - jumping with an emphasis on the land and extra range of motion

Deficit handstand push-up - pushing overhead with an emphasis on skill and range of motion

Front squat - squatting with moderate weight and an emphasis on upright torso


Good lord there are so many different ways this workout could go. This could be a burner for the dope boys and a practice days for the noobs. Or anywhere in between. I stared at this thing for about 2 minutes trying to find a pattern and could not really make one out, other than every movements made a part of my body sore that I didn't expect.


Set a 5-minute timer to each station and practice, don't worry about counting reps


Pick 3 movements and make it an AMRAP in 20


Pick 2 movements you are best at (one being with the bar) and do a 12-minute AMRAP


I didn't leave enough time to do this before the sessions, so rushed through a 15-minute chipper, 95-lbs. on the bar and Ricky Reps on mu, hspu, and hs walk.

GENERAL FEAR LEVEL: this one varies so much it seems based on ability, so I'd be safe and say 7

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Lincoln Kerger
December 13th, 2020 at 11:05 am

More winner scales Chris, cheers!

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Christopher Buchenholz
December 13th, 2020 at 2:26 pm

Hey Chris,

I’m a pretty fit guy in my early 50s. That said, I’m a beginner at all this. Do you generally recommend scaling for technique as you outline - at least until I feel comfortable with the movements?

Thanks for any advise!


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Chris Sinagoga
December 16th, 2020 at 2:19 am

My bad on the late response Christopher, the answer is almost always yes. One exception I can think of is if you are starting to really get the feel and rhythm in the middle of the workout, make an adjustment on the fly. For example, say you chose 15 hang power cleans at 65 lbs. and 10 box jumps at 20 inches for 20 minutes. If by the 8 minute mark the cleans are really feeling good then you could bump it up to like 85 lbs. and lower the reps. Or you could cut the time down to 14 minutes and add speed/intensity

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