CrossFit | 210609
Wednesday

210609

Workout of the Day

27

Online Semifinals Event 3

For time:
30 muscle-ups
30-meter dumbbell front-rack lunge
300 double-unders
20 muscle-ups
20-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
10-meter dumbbell front-rack lunge
100 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap.

Post time to comments.

Scaling:
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.

Intermediate Option:
For time:
20 muscle-ups
30-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
20-meter dumbbell front-rack lunge
100 double-unders
5 muscle-ups
10-meter dumbbell front-rack lunge
50 double-unders

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
For time:
20 assisted pull-ups + 20 assisted push-ups
30-meter lunge
200 single-unders
10 assisted pull-ups + 10 assisted push-ups
20-meter lunge
100 single-unders
5 assisted pull-ups + 5 assisted push-ups
10-meter lunge
50 single-unders

Workout Tips

2
tip
Watch

Comments on 210609

33 Comments

Comment thread URL copied!
Christian Simpson
June 18th, 2021 at 7:47 pm
Commented on: 210609

Sc to 20/10/5 grey band bar MU, 35# DBs, 300/200/100 SU...19:44

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Leonel Manzilla
June 15th, 2021 at 12:20 am
Commented on: 210609

Male 23y 175cm 82kg


Scaled, my arms were doomed after yesterday wod


I did chest to bar pullups and ring dips instead of muscle ups


25 min starting the round of 10 ch2b


Finished at 29:24

Comment URL copied!
Damien Leroux
June 14th, 2021 at 10:42 am
Commented on: 210609

Rx : 9/10 muscle up


https://youtu.be/6xXTl0gDcFI

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Hershel Praeger
June 14th, 2021 at 9:56 am
Commented on: Muscle-Up Progression on Low Rings


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Hershel Praeger
June 14th, 2021 at 9:56 am
Commented on: Muscle-Up Progression on Low Rings

Very helpful tutorial

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Ralph Keeley
June 14th, 2021 at 7:05 am
Commented on: 210609

M/35/6'/175#


Finished 31 double-unders in round of 100 at the time cap.

Strict ring muscle-ups 15/10/5

Lunges and double-unders Rx

Comment URL copied!
Dan Morris
June 11th, 2021 at 4:23 pm
Commented on: 210609


(edited)
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Steve Day
June 10th, 2021 at 6:42 pm
Commented on: 210609

Scaled to intermediate w/baby muscle-ups

15:17

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Brian Louchis
June 10th, 2021 at 6:01 pm
Commented on: 210609

27:38

Muscle-ups from seated and backstepping lunges, otherwise RX'd


Finished the 10 muscle-ups at the 25 minute mark

Comment URL copied!
Az Native
June 10th, 2021 at 5:55 pm
Commented on: 210609

22:22, did 1/1 chest bar pull-ups/ring dips for MU’s, used 30 lb DB’s for Lunge, single unders for DU’s.

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Dyon Torrell
June 10th, 2021 at 4:46 pm
Commented on: 210609

23:35 Rx

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Erik Dresner
June 10th, 2021 at 3:54 pm
Commented on: 210609

Scaled to:


15/10/5 strict pull up

15/10/5 strict ring dip

30/20/10m front rack DB lunge (50# DBs)

300/200/100 single unders


17:21

Comment URL copied!
Lincoln Kerger
June 10th, 2021 at 3:33 pm
Commented on: 210609

Scaled 210608 + Scaled 210609


210608

25 DB Push Press (25# DBs)

25 DB Dead Lift (25#)

25 GHD Situps

50 Single arm DB OHS (25#)

25 GHD Situps

25 DB Dead Lift

25 DB Push Press

9:23 (all reps unbroken)


Then 210609

20 Pull-ups

20 Bar dips

30m Front rack lunge (25# DBs)

200 DU

10 Pull-ups

10 Bar dips

20m Front rack lunge (25# DBs)

100 DU

5 Pull-ups

5 Bar dips

10m Front rack lunge (25# DBs)

50 DU

26:26


Crushed after all that. I will be feeling it in the morning. DUs went much better than last WOD that included them.

Comment URL copied!
Devan Barger
June 10th, 2021 at 2:32 am
Commented on: 210609

M/394#/27yo/6'


Beginner Option: (32:20)

For time:

20 assisted pull-ups + 20 assisted push-ups

30 lunges

200 single-unders

10 assisted pull-ups + 10 assisted push-ups

20 lunges

100 single-unders

5 assisted pull-ups + 5 assisted push-ups

10 lunges

50 single-unders


Comment URL copied!
Jonathan Elmore
June 9th, 2021 at 11:07 pm
Commented on: 210609

Did jump MU

singles unders

35lbs

24:26

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Nathan Goisnard
June 9th, 2021 at 10:40 pm
Commented on: 210609

modified


15 jump ring MU

30m lunge 50# DBs racked

150 DU


10 jump ring MU

20m lunge 50# DBs racked

100 DU


5 jump ring MU

10m lunge 50# DBs racked

50 DU


22m57s


good

Comment URL copied!
Sam K
June 9th, 2021 at 9:54 pm
Commented on: 210609

Counts as prescribed


Low ring muscles ups, feet out, heels on ground


Counted doubles, singles and double attempts


Front racked 45lb plates for lunges

Spent most of the time with the jump rope


22:21


M/30s/225lbs

Comment URL copied!
YooSik Kim
June 9th, 2021 at 8:49 pm
Commented on: 210609

‘우리집 Nate’

10R

1 strict ring muscle ups

7 strict handstand push-ups

12 one-arm dumbbell hang snatches alt. 22.5kg

-17:02

(edited)
Comment URL copied!
Avraham Kupetz
June 9th, 2021 at 8:32 pm
Commented on: 210609

15 pu

15 dips

30m lunge with DBs

300 SU running in place (50/300 - DU)

10 pu

10 dips

20m lunge with DBs

200 SU running in place (50/200 - DU)

5 pu

5 dips

10m lunge with DBs

100 SU running in place (50/100 - DU)


Score; 24'42

Comment URL copied!
Coastie Nick
June 9th, 2021 at 8:11 pm
Commented on: 210609

Intermediate with bar MUs


19:49

Comment URL copied!
Nicole Deaver
June 9th, 2021 at 7:49 pm
Commented on: 210609

30 ring rows + 30 tricep push-ups

30-meter lunge (25# DBs)

200 single-unders

20 ring rows+ 20 tricep push-ups

20-meter lunge (25# DBs)

100 single-unders

10 ring rows+ 10 tricep push-ups

10-meter lunge (25# DBs)

50 single-unders

19:41

Comment URL copied!
Charlie Pokorny
June 9th, 2021 at 7:25 pm
Commented on: 210609

Scaled reps/meters to 20-10-5 / 200-100-50

23:20

Grind

m/53/5'11"/200#

Comment URL copied!
Antonio Alves
June 9th, 2021 at 7:09 pm
Commented on: 210609

Modified / scaled:


For time:

30 horizontal rows / 30 bench dips

30-meter dumbbell front-rack lunge | 2x27# DB

300 jumping jacks

20 horizontal rows / 20 bench dips

20-meter dumbbell front-rack lunge | 2x27# DB

200 jumping jacks

10 horizontal rows / 10 bench dips

10-meter dumbbell front-rack lunge | 2x27# DB

100 jumping jacks

SCORE: 29'54''

--

At the 25' mark, I was still finishing second set of jumping jacks 🙄

Still, nice one 👍 and kept DOMS from yesterday at bay.

5 km run during lunch break

(edited)
Comment URL copied!
James Gentile
June 9th, 2021 at 3:35 pm
Commented on: 210609

Some ability subs for me. All reps and distance lunged as RXd.


Muscle ups with 1 leg from box.

50 DU followed by remaining count as singles.

Only the 50lb DB front rack lunge remained as listed.


I finished the 200 jumps at the 25 minute mark. Took another 8 minutes maybe to finish the last rounds of each.


Another grinding workout. Even completing the MU with one foot as assistance was still very taxing. The lunges were the only easy piece breaking the distance in the middle each time. Appreciated the video recommendation for DU, as my largest sets to date are about 15 reps unbroken. The singles after each 50 were mostly unbroken.


Sweat fest day 2.

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Michael Arko
June 9th, 2021 at 1:33 pm
Commented on: 210609

Scale down to:


30/20/10 ring rows

30/20/10 ring dips, assisted (from 1/2 squat to full extension)

30m/20m/10m dumbbell front-rack lunges, 25lbs DBs

150/100/50 double-unders


22:16


Very pleased: my scaling was just about right. Final 50 DUs were a struggle as the midline fatigued and I had trouble keeping the torso vertical; otherwise I may have finished closer to 21.


(btw, M, 52, 5'7", ~150lb)

Comment URL copied!
Charles Meyers
June 9th, 2021 at 12:23 pm
Commented on: 210609

Intermediate Option:

For time:

20 low rings from floor

30-meter dumbbell front-rack lunge

200 double-unders

10 low rings from floor

20-meter dumbbell front-rack lunge

100 double-unders

5 low rings from floor

10-meter dumbbell front-rack lunge

50 double-unders

♂ 35-lb. DBs

25:10 445 reps

(edited)
Comment URL copied!
Joe Conradi
June 9th, 2021 at 10:31 am
Commented on: 210609

Scale/subs: 15# weighted strict pull-up and dip per MU, 45#DBs, 3 SU per 1 DU


all but 2/3 of last SUs set.

(edited)
Comment URL copied!
QiHui Xing
June 9th, 2021 at 4:59 am
Commented on: 210609
Comment URL copied!
QiHui Xing
June 9th, 2021 at 4:58 am
Commented on: Workout Tips
Comment URL copied!
Chris Sinagoga
June 9th, 2021 at 2:50 am
Commented on: 210609

Champions Club Scaling Notes


RANT

Same rant as yesterday. Just remember that these are most likely created to weed people out from competition. Scale you pansies!


WORKOUT THEMES

Two skill-centered movements, made really difficult from 1) a rather high volume and 2) full body fatigue from lunges. Pulling and pushing with skill, scaling an obstacle, squatting with unilateral loading and an upright torso.


MAIN DECISION

Keep the stimulus or keep the integrity of the movements?


TECHNIQUE SCALE

3 rounds of:

3-min muscle-up practice

3-min front lunge practice

3-min double under practice


CONSISTENCY SCALE

Sub pull-ups or dips for mu, drop weight on lunges and do more reps, sub small box jumps (touch-and-go) to maybe a 45-lb. plate, but not 300 reps!


INTENSITY SCALE

Probably same as the consistency scale.


INJURY SCALE

Upper-body - Make a 20-minute AMRAP in lunges and jump ropes

Lower-body - spend 25 minutes practicing strict pull-ups, strict dips, and muscle-up transition


MY STUFF

Mad check-the-box day. Bullied Owen for about a half hour in one-on-one, then did 7 muscle-ups, 44 lunges, and 74 straight double unders.


GENERAL FEAR LEVEL: 7?

Comment URL copied!
Juriy Zaytsev
June 9th, 2021 at 2:21 am
Commented on: Muscle-Up Progression on Low Rings

Very good muscle-up progression, and good to see the health benefits of wearing the masks.

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Joseph Stuart Conlin
June 9th, 2021 at 12:57 am
Commented on: Workout Tips

30 muscle ups, no big deal…rotfl

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Stephen Angove
June 9th, 2021 at 12:53 am
Commented on: Muscle-Up Progression on Low Rings

Very good muscle-up progression, but there is no health benefit in wearing the masks.

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