CrossFit | 210107
Thursday

210107

Workout of the Day

98

Lyla
10-9-8-7-6-5-4-3-2-1 reps for time of:

Muscle-ups
Bodyweight clean and jerks

Post time to comments.


Scaling:
This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

Intermediate Option:
7-6-5-4-3-2-1 reps for time of:

Muscle-ups
¾ bodyweight clean and jerks

Beginner Option:
7-6-5-4-3-2-1 reps for time of:

Jumping pull-ups
Knee push-ups
⅓ bodyweight clean and jerks

Comments on 210107

98 Comments

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Angela Gale
June 20th, 2021 at 11:45 am
Commented on: 210107

Hi CrossFit! Are the muscle ups on the rings or bar?

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Christian Simpson
May 5th, 2021 at 9:48 pm
Commented on: 210107

Finally caught up on this one... unfortunately, no stamina or strength enough to get 55 reps...sc to no time 30 reps straight thru of banded bar MU/145# c&j

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Diego Pongeluppe
May 1st, 2021 at 12:59 am
Commented on: 210107

RX 25:00 155lb

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Clint Michael
February 23rd, 2021 at 4:28 pm
Commented on: 210107

21:18

Tried intermediate option. Got four bar muscle ups and then had to start 3 to 1 sub with pull ups and dips.

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Nicole Duke
February 7th, 2021 at 10:32 pm
Commented on: 210107

22:02 beginner, had to substitute wall push ups after 5. Also did assisted pull ups. Only had the smiths machine as the free weight area was too crowded. Worked on front squats all the way up to 1/3 of body weight. Did elliptical as cardio for the remaining of my workout time.

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YooSik Kim
January 30th, 2021 at 11:07 am
Commented on: 210107

Rx

Bodyweight 85kg -> 187lb (190lb use it)

-32:08

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Jeff Chalfant
January 28th, 2021 at 9:34 pm
Commented on: 210107

19:37 scaled to 10-8-6-4-2 reps because the recommended time limit in the lesson plan was about 20 minutes. Did single power clean+power jerks (178lbs.) with no reset at rack. Muscleups got easier somehow but they made focusing on the leg drive on clean and jerk crucial. Did 10 false grip ring rows, 10 strict pull-ups, 13-15 false grip ring rows to pulling failure along with lat foam rolling afterward.


178/41/69”

(edited)
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Morgan Greene
January 23rd, 2021 at 8:51 pm
Commented on: 210107

Intermediate option with 155# C&J: 14:35

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Jade Teasdale
January 21st, 2021 at 2:03 pm
Commented on: 210107

Haven’t lifted in a while. BW is 135 & C&J PR is 145. Wet & cold outside so I just did it with an empty men’s bar. 24 min. BMU felt good. Stainless steel bar was a bit slick. Grip 🔥

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Ralph Keeley
January 19th, 2021 at 1:17 am
Commented on: 210107

M/34/6'/175#


Scaled to:

10/9/8/7/6/5/4/3/2/1 bodyweight clean and jerks

*Three ring muscle-ups to begin each round


22:43

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Damien Leroux
January 18th, 2021 at 2:34 pm
Commented on: 210107

Rx : 26'35


Muscle-ups


Bodyweight clean and jerks 80kg (bdw 78.5)


https://youtu.be/4uQhCYHg_1I

(edited)
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Henry Carlile
January 18th, 2021 at 9:36 am
Commented on: 210107

24:59 Rx'd @ 94kg BW

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Cavan Valance
February 27th, 2021 at 7:57 pm

same! ouch!

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Brian Boucher
January 16th, 2021 at 11:53 pm
Commented on: 210107

10-9-8-7-6-5-4-3-2-1Rx

Couple of missed MU

No missed C&J @185

36:36

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Matt Pettaway
January 16th, 2021 at 6:39 pm
Commented on: 210107

28:11 with Bar MU’s (in garage) and body weight C&J’s (155).

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Reilly Costello
January 16th, 2021 at 4:27 am
Commented on: 210107

M/31/6'/190


7-6-5-4-3-2-1

C2B pullup, ring dip, 135# C&J (70% BW)

23:33

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Patrik Hermansson
January 15th, 2021 at 4:02 pm
Commented on: 210107

7-6-5-4-3-2-1 reps for time of:

Strict pull-ups

Incline push-ups

1/2 bodyweight clean and jerks

Time: 15:10

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Jeffrey Howard
January 14th, 2021 at 11:21 pm
Commented on: 210107

M/25/5'8"/155lb

CrossFit AFK


15:24 - Sc (From 7, strict ring muscle-ups from seated, legs straight in front. 115lb barbell)

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Cecil Ludema
January 13th, 2021 at 12:17 pm
Commented on: 210107

Intermediate- 12:30

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Chin-Sheng Chou
January 12th, 2021 at 10:59 am
Commented on: 210107

RX, 185lb, 29:54

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Manchild Manchild
January 11th, 2021 at 5:58 pm
Commented on: 210107

started at 7, and subbed:


pull-ups

dips

C&Js, 35# dbs


11:00

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Liz Myers
January 11th, 2021 at 1:14 pm
Commented on: 210107

I went for the intermediate version but set myself a TC of 30 mins I managed 3 RMU in to the set of 5 so total reps = 29

C&J @ BW 75kg

(edited)
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Cor Oz
January 10th, 2021 at 3:16 am
Commented on: 210107

Intermediate 

145 pounds

14.45

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Greg Fairbanks
January 9th, 2021 at 9:07 pm
Commented on: 210107

7-6-5-4-3-2-1

Inverted rows (high parallettes)

knee pushups

Dips (toes kissing ground assist, high parallettes)

Power clean and jerk, 95#


11:31

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Greg Fairbanks
January 9th, 2021 at 7:19 pm
Commented on: 210107

I really appreciate the "official" scaling options that have been posted on the WODS. I'm a long time Crossfitter, but I've been away from it for a year or two so I have a lot of rebuilding to do. The intermediate scalings are proving to be indispensable.

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Hank McKibban
January 9th, 2021 at 1:39 pm
Commented on: 210107

13:34 (intermediate, bar MUs)

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Sandeep Gadde
January 9th, 2021 at 5:40 am
Commented on: 210107

29:40


7-6-5-4-3-2-1

low RMU Transitions(7-6-5); RMU (4-3-2-1)

C&j (83kg)

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Brian Louchis
January 9th, 2021 at 4:27 am
Commented on: 210107

11:27

10-8-6-4-2

Muscle-ups from seated

135 lb clean & jerks

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Erica McLean
January 9th, 2021 at 2:28 am
Commented on: 210107

Subbed to 95# and started at 8 sets

19:56

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Fabian Delaflor
January 8th, 2021 at 10:02 pm
Commented on: 210107

10-9-8-7-6-5-4 had to cap it to 31’

strict pullups

ring dips

clean and jerk at #95

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Az Native
January 8th, 2021 at 6:24 pm
Commented on: 210107

20:35, had to scale.

chest/bar pull-up/ring dip for MU

115 for Clean and jerk.

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Christopher Buchenholz
January 8th, 2021 at 4:38 pm
Commented on: 210107

M/53/5’9”/168, new to CF

 

TECHNIQUE SCALE

Set the timer for 25 minutes and alternate between clean and jerk progressions as in here https://youtube.com/playlist?list=PL1rSl6Pd49Im5J40YxfpIWmQOeIakAt8o

and 5 baby/jump muscle-ups as in here https://gmb.io/muscle-up/


NOTES:


I need a LOT of help with C/J technique! Still have some heel pain.  Swollen right wrist from falling last Monday.

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Erik Dresner
January 8th, 2021 at 4:24 pm
Commented on: 210107

Grettel’s C&Js from the other day left my wrist sore, so I changed it up to 1/2 body weight power snatches


10–>1

Strict pull up

Strict ring dip

Power snatch 105#


16:31

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Lincoln Kerger
January 8th, 2021 at 4:16 pm
Commented on: 210107

Rx'd reps

Subbed for MU: Jumping C2B pull-ups and Strict dips

Scaled C&J to 115# (60% BW)

25:08


Shout out to ya'll that did this Rx'd - monster effort and fitness!

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David Williams
January 8th, 2021 at 1:54 pm
Commented on: 210107

M/37/175lb/5’7”


Gym closed, did same rep scheme of

toes to bar

burpees


9:40

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Sam Meixell
January 8th, 2021 at 1:01 pm
Commented on: 210107

Lyla

7-6-5-4-3-2-1 reps in 13:59 of:

Pull-ups

Push ups

135# clean and jerks (60% bodyweight)

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Jeffery Powell
January 8th, 2021 at 12:15 pm
Commented on: 210107

Beginner with kipping pullups and regular pushups. 75pd clean and jerk. 16:03.12

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matthew rhodes
January 8th, 2021 at 3:04 am
Commented on: 210107

35/M/6’4”/265


substituted

1 pull-up + 1 barbell dip

185 lb C&J


39:46

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Mike K
January 8th, 2021 at 2:01 am
Commented on: 210107

10-9-8-7-6-5-4-3-2-1 reps

Pull-ups

dips

clean and jerks with 95lbs


21:55

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James Gentile
January 8th, 2021 at 1:59 am
Commented on: 210107

Intermediate weight, left reps as prescribed. Dont have MU so subbed with barbell dips in the rack and CTB pull-ups. The C&J were exhausting, maybe could have gone up 10lbs, but bodyweight??? Would've taken me the day. Wanted to be closer to 20 minutes but glad I didn't go over 25!


24:04

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Taylor Poehls
January 8th, 2021 at 1:42 am
Commented on: 210107

PU instead of MU

72.5% BW C&J @ 145

14:48

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Lindsay Aspen
January 8th, 2021 at 1:29 am
Commented on: 210107


(edited)
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Lindsay Aspen
January 8th, 2021 at 1:26 am
Commented on: 210107

Don’t have muscle ups (or strict pull ups)... so did banded pull ups and C+J @ 65 lb. Time was 17:35


Took breaks in the earlier rounds, grip strength is an issue for me. Good workout overall, I have a long ways to go before I’ll ever RX something like this, but one can dream!

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Derek Schierlmann
January 8th, 2021 at 1:09 am
Commented on: 210107

M/49/5'9"/156

Switched in rnd 2 to intermediate, and subbed burpee + c2b pull up for muscle up so that is...

10,6,5,4,3,2,1

Burpee + c2b pull up

Clean and jerk

@115# in 9:58

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Derek Jones
January 8th, 2021 at 1:02 am
Commented on: 210107

Beginner 10:53.

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Cor Oz
January 7th, 2021 at 11:59 pm
Commented on: 210107

Thank you for the scaling options CrossFit!!

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QiHui Xing
January 7th, 2021 at 11:43 pm
Commented on: 210107

RX:26'02''.(bodyweight. 78kg)

https://youtu.be/3hr2atMteIE

(edited)
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Steve Day
January 7th, 2021 at 11:35 pm
Commented on: 210107

Scaled to:

Jumping Muscle-ups

Clean & Jerk 83% bodyweight or 145lbs


23:43


M/43/175lbs

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Troy Bruun
January 7th, 2021 at 11:29 pm
Commented on: 210107

Intermediate: 16:50

7-6-5-4-3-2-1


Sitting Ring MU

SQT CL&J (3/4BW 125lbs.)


Struggled Mentally and Physically with this one! Definitely two movements that are lacking for me

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Brett Eckles
January 7th, 2021 at 11:16 pm
Commented on: 210107

40:18 Rx 💀


Weighed 202.9 lbs today so I did 205 for the workout. Clean and Jerks we’re definitely the hardest part. C&J all singles. Ring Muscle ups sets were anywhere from 2-4 reps


I’m just happy to finish this one


M/28/6’1”/203lbs

(edited)
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Kevin Flowers
January 7th, 2021 at 11:00 pm
Commented on: 210107

M/55/6’0”/185


”Lyla”


10-9-8-7-6-5-4-3-2-1


Bar muscle-ups

Clean & Jerk (185 lbs)


Rx: 47:40


*mostly singles, no misses*

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Chris Meldrum
January 8th, 2021 at 2:21 pm

Strong work, Kevin!

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Antonio Alves
January 7th, 2021 at 10:58 pm
Commented on: 210107

Modified / scaled:


10-9-8-7-6-5-4-3-2-1 reps for time of:


Horizontal rows

Bench dips, feet elevated

DB squat C&J | 2x10kg DBs


SCORE: 28'03''


5 km run in the morning

Hectic day, still tired... but good one, even with all the modifications.

Nice scaling notes, very helpful 🙏👍

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Jason D. Martin
January 7th, 2021 at 10:47 pm
Commented on: 210107

M/45/185 RX 32:35

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Edward Bauer
January 7th, 2021 at 10:36 pm
Commented on: 210107

M/41/5'9”/185

Intermediate Option

7-6-5-4-3-2-1

Ring Muscle Ups

Squat Clean & Split Jerk 140 lbs


28:05

The focus of this one was technique review.

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Mike Kohler
January 7th, 2021 at 10:34 pm
Commented on: 210107

7-6-5-4

MU

C/J@155

12:29

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Js Smith
January 7th, 2021 at 10:16 pm
Commented on: 210107

Reverse ladder 10->1 of

Kneeling ring MU transition 

Deadlift, 85#

No idea how I remembered it as DLs.  Wishful thinking?

17:21

Picked up the c&j ladder ASAP at 45# , TnG

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Lindsey Boyle
January 7th, 2021 at 10:09 pm
Commented on: 210107

20:16 - Intermediate


101lb C&J - Felt like max weight for me

Ring Rows + Dips for MU

Home Gym

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Chris Broomes
January 7th, 2021 at 9:59 pm
Commented on: 210107


(edited)
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Coastie Nick
January 7th, 2021 at 9:24 pm
Commented on: 210107

Intermediate (7-6-5-4-3-2-1) with Bar MUs @ 135# (78% of body weight): 12:33


Didn’t feel like enough, so I continued and did the 10-9-8 rounds with same format. Total time of 23:59 for all sets.

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Nicole Deaver
January 7th, 2021 at 9:21 pm
Commented on: 210107

10-9-8-7-6-5-4-3-2-1

Pull-ups 

Dips 

Clean & jerks (75#-65%  BW)


15:16

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Charlie Pokorny
January 7th, 2021 at 8:28 pm
Commented on: 210107

39:40 Rx (at 200-lbs)

It's a tough WOD when 55 MU are the easy part.

Next time I will scale the C&J which were pretty slow (2/min).

Went Rx today because I figure it's my best chance in this lifetime.

m/52/5'11"/200#

(edited)
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Kevin Flowers
January 7th, 2021 at 9:50 pm

just being able to do fifty-five C&J’s at 200 lbs is pretty impressive, no matter how long it takes

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Js Smith
January 7th, 2021 at 10:19 pm

I’m with Kevin... I wanna be like you when I grow up! That’s some good work.

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Chris Meldrum
January 8th, 2021 at 2:20 pm

Charlie, I had the same thought. Wanted to skip and do it another day...but figured it's not going to get any easier another year older. Great work!

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John Clarke
January 7th, 2021 at 8:23 pm
Commented on: 210107

Weighted pull-ups, 12lb dumbbell

105lbs clean & jerk (66% BW)


16:40

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Myles Lance
January 7th, 2021 at 8:12 pm
Commented on: 210107

1:04:37

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Daniel Robinson
January 7th, 2021 at 7:40 pm
Commented on: 210107

Scaled:

10-1

pull ups

ring dips

C&J @ 115#

24:59


Thanks Mike Andridge for the scaling option.

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Chris Meldrum
January 7th, 2021 at 6:40 pm
Commented on: 210107

As rx’d, 57:41.


190# for C&J.  Closest I’ve come to quitting a workout since “War Frank” in 2013.  Did all singles, just making sure I didn’t overreach, b/c overreaching for me in this workout means not finishing.  Failed 1 MU in each of the rounds of 8 through 4.  Failed one clean after having rolled my ankle coming inside (stepped on the garden hose, of all things).  Hand rip came in the round of 5, so I taped it up and did cleans from the hang.  Second most MU ever in a single WOD, and pretty sure this is the most BW clean & jerks in one WOD.  I’ll be happy to not see Lyla again.


47m/5'10"/190

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Tim Bullas
January 7th, 2021 at 9:47 pm

Maybe you should nickname this one "War Chris", sounds like it was one hell of a battle. Good work, getting it done. 💪

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Joe Conradi
January 7th, 2021 at 6:29 pm
Commented on: 210107

10,9,8,7,6,5,4,3,2,1 of:

2x70#DBs clean and jerk (83%bw)

20# weighted dips and pullups


32:04

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Jon Wilson
January 7th, 2021 at 5:40 pm
Commented on: 210107

5 rounds

1 ring mu

5 c&j @ 185

12:48

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Michael Arko
January 7th, 2021 at 5:07 pm
Commented on: 210107

Scaled/subbed to

1.5 reps of EACH pull-ups and ring dips per one MU (15+15, 14+13, 12+12, 11+10, etc.)

105lbs clean & jerks (about 70% bw)

31:35


The combined PU+dip volume is triple the MUs, so my ugly time is not really analogous. It's still ugly. I should have gone lighter on C&J. At 105, I could not do touch-and-go.

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Chris Meldrum
January 7th, 2021 at 6:42 pm

Back in the day, Coach recommended substituting 4 pull-ups and 4 dips for each MU! A motivator to learn the MU for sure.

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Stacey Thompkins
January 7th, 2021 at 4:20 pm
Commented on: 210107

M/46/6'2"/185#


10,9,8,....1

MU's as rx'd

53# DxKB clean and jerks

24:36

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William Laerte
January 7th, 2021 at 3:26 pm
Commented on: 210107

intermediario


28'58

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Charles Meyers
January 7th, 2021 at 2:50 pm
Commented on: 210107

Beginner option 6:47

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Justin Jeppesen
January 7th, 2021 at 2:37 pm
Commented on: 210107

10:16

7-6-5-4-3-2-1

Strict Pullups

Strict Dip

Squat Clean and Jerk @95

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stephen kurzendoerfer
January 7th, 2021 at 2:31 pm
Commented on: 210107

Trying this now for a week i feel good a lot of things are new to me. I am having to watch a lot of videos lol. I have a heart condition so i cant get my heart rate too high so i dont time myself just do what the body feels is right.


I tried intermediate 7-1 with a set of 6 after cuz i felt pretty good.


120lb clean and jerk

Strict pullups/push ups because im at the house and i cant do a muscle up and not sure i could anyhow.


I am enjoying the versatility and community thanks everyone!

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Erik Dresner
January 7th, 2021 at 4:24 pm

If you can do strict pull ups and dips, you can do a strict ring muscle up. It’s all technique at that point.

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Chris Sinagoga
January 7th, 2021 at 5:12 pm

Great to have you on Stephen!

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Js Smith
January 7th, 2021 at 10:21 pm

Welcome aboard! Nice work. Take care of that ticker and be the best you that you can. Hats off to you

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Matthew Letarte
January 7th, 2021 at 2:14 pm
Commented on: 210107

16:37

7-6-5-4-3-2-1

Strict Pullups

Strict Dip

Squat Clean and Jerk @95# (first round at 115#)

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Mike Andridge
January 7th, 2021 at 2:17 pm

Nice!

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Randy Crooker
January 7th, 2021 at 2:05 pm
Commented on: 210107

10-9-8-7-6-5-4-3-2-1

band assist bar muscle ups

115lb clean and jerks


34:34

m/35/5’-10”/175lbs

(edited)
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Alex Pettingell
January 7th, 2021 at 1:29 pm
Commented on: 210107

Intermediate Option w/ strict pull-ups, strict ring dips

12:30

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Kirk Byrd
January 7th, 2021 at 1:15 pm
Commented on: 210107

M/39/5’10”/200


Intermediate - 14:40

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Mike Andridge
January 7th, 2021 at 12:31 pm
Commented on: 210107

Also--

HQ--are we going to get some type of "back story" for the new Girl Wods???

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Mike Andridge
January 7th, 2021 at 12:30 pm
Commented on: 210107

Scaled to

10-1

strict pull ups

strict ring dips

C & J @ 115#

26:24

m/50/175

@ Chris or anyone else--

Thoughts on a close'ish time domain for this wod?

For me, I think I scaled appropriately, but it's always good to hear feedback or guidance from others.

Helps in my scaling thougt process.

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Chris Sinagoga
January 7th, 2021 at 5:16 pm

Honestly this one had me pretty stumped for the ideal time domain. It's really a difficult combo of movements - both from a technique side and a conditioning side. And the weight isn't what I would consider light. If I would guess I'd say a little under the 20-minute mark. But the way you did it was more about the consistency (strict pull-ups and dips) so for your scale I think that's a good time.

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Lee Howe
January 7th, 2021 at 8:57 am
Commented on: 210107

19:51 Rx BW - 80kg

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Wladiston Paiva
January 7th, 2021 at 8:38 am
Commented on: 210107

supraspinatus tear: first day after treatment


jumping c2b

knee push ups

c&j @52,5kg

in 4:40



Mirella Montezano

jumping c2b

knee push ups

c&j @45kg

in ~8:00

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Chris Sinagoga
January 7th, 2021 at 3:56 am
Commented on: 210107

RANT

I propose a friendly wager on behalf of Katina and Lindsay (man, I hope this is in good taste!) If Katina beats Lindsay's time I'll add a little extra when I do Friday's workout. If Lindsay beats Katina's time, Chris Meldrum has to add a little extra on Friday's workout. Burpees as a sub for muscle-ups? Agreed?


WHAT ABOUT THE MOVEMENTS

Muscle-up - clearing an obstacle, emphasis on skill and upper body pulling and pushing

[edit - forgot c&j] - jumping twice with a little heavier than usual weight, emphasis on overhead/upright torso


MAIN DECISION

Do I want to emphasize the organic component (endurance, stamina, strength, flexibility) or the neurological (coordination, accuracy, agility, balance)?


TECHNIQUE SCALE

Set the timer for 25 minutes and alternate singles between bodyweight c&j and muscle-ups. Don't worry about counting.


CONSISTENCY SCALE

7 rounds of:

10 (pick either the clean or the split jerk - whichever you need to practice the most)

10 (pull-ups or dips - whichever you need to practice the most)


INTENSITY SCALE

Same reps as listed, scale weight on c&j to something you can do unbroken but just barely, and sub burpees for muscle-ups.


MY STUFF

Technique scale. Originally started off planning on doing the reverse order (starting at 1) but once I got to 4 I realized just going back and forth between singles would be a good call.


GENERAL FEAR LEVEL: 8

(edited)
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Chris Meldrum
January 7th, 2021 at 1:52 pm

Not sure I should like this - given that I haven't seen Friday's workout yet!

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Katina Thornton
January 7th, 2021 at 4:20 pm

Well, this is what I ended up doing:

MU progressions on the rings since I needed the practice

75% body weight on the c&j at 45kg - not able to string them together, so singles, but a concentration on form (there were some press-outs, but I digress)

So, I bow my head in defeat but walk away with an excellent workout and am ready to face the challenges of the day.

33:22

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Chris Sinagoga
January 7th, 2021 at 5:19 pm

That's still good stuff Katina. Do you use kipping progressions with a band or strict progressions with a false grip?


Mel, any chance I get to throw you under the bus! Haha.

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Katina Thornton
January 7th, 2021 at 1:49 am
Commented on: 210107

Chris, I'm waiting for you...to post...

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Lindsay Aspen
January 7th, 2021 at 2:18 am

Hahaha same

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