CrossFit | 210628
Monday

210628

Workout of the Day

29

Complete as much as possible in 12 minutes of:

1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans

Etc., adding 1 muscle-up and 5 med-ball cleans each round. Use a 14/20-lb. ball for both exercises.

Post reps completed to comments.
Compare to 170726.


Scaling:
This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.

Intermediate Option:
Complete as much as possible in 12 minutes of:
1 muscle-up
5 medicine-ball cleans
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleans

Etc., adding 1 muscle-up and 5 med-ball cleans each round.

♀ 14-lb. ball ♂ 20-lb. ball

Beginner Option:
Complete as much as possible in 12 minutes of:
1 jumping pull-up + 1 assisted push-ups
5 medicine-ball cleans
2 jumping pull-up + 2 assisted push-ups
10 medicine-ball cleans
3 jumping pull-up + 3 assisted push-ups
15 medicine-ball cleans
4 jumping pull-up + 4 assisted push-ups
20 medicine-ball cleans

♀ 6-lb. ball ♂ 10-lb. ball

Workout Tips

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Comments on 210628

39 Comments

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Sebastian Wieczorek
August 5th, 2021 at 11:55 am
Commented on: 210628

August 5th, 2021


wu: bike, pvc, l-sit

skill: light db complex variations


wod: amrap' 12

1-2-3-4

band (black) assisted strict c2b pull ups

slow negative strict dips

5-10-15-20

med ball cleans 10 kg

(didn't increase the reps)

2 Rnds - 20 reps


post: bike, stretch

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Jeff Chalfant
July 19th, 2021 at 7:43 pm
Commented on: 210628

96 reps (6/6) as rx’d. I dropped the ball on rep 5/6 and had to redo it. Kind of used the ball to kip like a ring dip into each muscle up but strictly dipped out. Minor asthma attack after 7-8 minutes in but pushed through. Cardio as well as strength limiting this one.


180/42/176cm

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Aaron Brumit
July 11th, 2021 at 9:18 pm
Commented on: 210628

4 rounds + 5 muscle ups, intermediate. Just recently got MU so I was pretty slow on this one.


On MU 3 of the round of 3 and MU 4 of the round of 4 I couldn’t get my chest over the rings so I sub’d 3 strict pull ups and 3 strict dips for the last rep. Somehow I got all 5 on the round of 5.

(edited)
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Jeffrey Howard
July 11th, 2021 at 1:42 am
Commented on: 210628

M/25/5'8"/155lb

CrossFit AFK


61 - Sc (14lb medball for muscleups, 20lb medball for cleans)

(edited)
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Mario Cruz
July 9th, 2021 at 12:21 am
Commented on: 210628

Scaled

mus/ medball 14lbs

medball cleans 20lbs


68 Reps

1-2-3-4-5mus

5-10-15-20-3 cleans

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Ralph Keeley
July 4th, 2021 at 2:16 pm
Commented on: 210628

M/35/6'/175#


91 reps Rx

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Leonel Manzilla
July 3rd, 2021 at 3:26 am
Commented on: 210628

Male 23y 175cm 83kg


12min scaled to bar mu

6 bmu

26 medicine ball clean

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Christian Simpson
June 30th, 2021 at 12:30 am
Commented on: 210628

Sc to grey banded bar MU. Can't do more than 3 MU without a break or failed reps...

5+1/- = total reps of 91

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Michael Arko
June 29th, 2021 at 11:50 am
Commented on: 210628

Stuffed a satchel with 20lbs of plates

For muscle ups, I did 3 reps of weighted [pull-ups + dips*], e.g., 1 MU = 2 PU + 1 dip, 2 = 3+3, 3 = 5+4, etc.

*dips assisted from 1/4 squat to full extension


Completed 5 rounds + 18 PU+dip + 18 cleans = 156 reps

Converted to 3s = 1 MU ... 114 equivalent reps

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Troy Bruun
June 29th, 2021 at 11:32 am
Commented on: 210628

Completed 6-28


12 min AMRAP: 6rds + 2 MU


Strict Ring MU

Medball CL (20lbs)

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Lincoln Kerger
June 29th, 2021 at 6:09 am
Commented on: 210628

Scaled to 1 strict pull-up + 1 strict bar dip per MU

6 rds + 7 PU + 7 Dips


Should have done weight PUs and dips now that I think about it.

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Brian Louchis
June 29th, 2021 at 4:58 am
Commented on: 210628

165 reps (finished round of 7+35)

muscle-ups on low rings

25 lb plate cleans


Compare to 170726:

98 reps, strict MU, 20 lb ball

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Brian Louchis
June 29th, 2021 at 5:00 am

168 reps

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Sam K
June 28th, 2021 at 10:34 pm
Commented on: 210628

Bar muscle ups with med-ball cleans(20lb)


5 rounds + 6BMUPs & 22MBCs


M/30s/225lbs

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Coastie Nick
June 28th, 2021 at 10:22 pm
Commented on: 210628

Intermediate w/ bar MU’s (no weighted MU’s):

7 rds.

(edited)
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Antonio Alves
June 28th, 2021 at 10:07 pm
Commented on: 210628

Modified / scaled

--

Complete as much as possible in 12 minutes of:

1 Jumping pull-ups + 1 bench dip, feet elevated

5 Sandbag cleans | 10 kg

2 Jumping pull-ups + 2 bench dip, feet elevated

10 Sandbag cleans | 10 kg

(...)

SCORE: 5 rounds + 6 + 6 +15 = 132 reps

--

COVID jab today. Thought about having a rest day, but I was feeling tired and sore as usual, so why not workout anyway?

Nice little WOD after yesterdays' beating,

Completed round 6 for good measure and went for a quick recovery run after.

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Kevin Flowers
June 28th, 2021 at 10:06 pm
Commented on: 210628

M/56/6'1"/178


12 min AMRAP:


1 weighted (20#) bMU

5 med-ball squat cleans (20#)

2 weighted (20#) bMU*

10 med-ball squat cleans (20#)

3 weighted (20#) bMU**

15 med-ball squat cleans (20#)

4 weighted (20#) bMU

20 med-ball squat cleans (20#)

5 weighted (20#) bMU

25 med-ball squat cleans (20#)

6 weighted (20#) bMU

30 med-ball squat cleans (20#)

7 weighted (20#) bMU


Total: 133 reps


*much respect to anyone who did any of the weighted MU sets (even the set of 2) unbroken; I sure can't

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Nicole Deaver
June 28th, 2021 at 8:54 pm
Commented on: 210628

Scaled: 1 pull-up & 1 push up per MU,

25# ball for cleans


6 Rds + 7 pull-ups, 7 push-ups, & 10 cleans (171 Reps)


Compare to: 6Rds (147 Reps)

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Steve Day
June 28th, 2021 at 8:13 pm
Commented on: 210628

scaled to assisted strict muscle-up and dumbbells squat cleans w/15lb DBs


140 reps

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Dave DeCoste
June 28th, 2021 at 7:31 pm
Commented on: 210628

168 reps

scaled to unweighted ring MUs

Compare to (same scale was 126 reps)

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Charlie Pokorny
June 28th, 2021 at 7:07 pm
Commented on: 210628

116 reps Rx

(20 MBC complete in the 6th round)

I don't recall ever doing a weighted MU before - that went surprisingly well.

m/53/5'11"/200#

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James Gentile
June 28th, 2021 at 7:05 pm
Commented on: 210628

Completed in the a.m. No rings (or MU for that matter) so subbed BMU with one-foot from a box. Practiced BMU without weight for a while but still cannot seem to figure out the transition to get above the bar. Med Ball Cleans were done using a 25lb plate.


6 rounds and 1 MU. So 127 reps.


Way more exhausting than anticipated!

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Jamie Elles
June 28th, 2021 at 6:10 pm
Commented on: Course Photos | June 21-27, 2021

I am so impressed with what CrossFit offers for training individuals that want to coach athletes. Chuck and Jared did phenomenal with us, and thanks for CrossFit Montgomery for providing the environment to help all of us learn more about the program. I have 27 years of experience combined in athletics, coaching, education and leadership, and I have yet to find a fitness program that is better than what CrossFit offers to produce high performing athletes. Keep it up, CrossFit! I can't wait to start my coaching journey with you!

(edited)
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Jim Rix
June 28th, 2021 at 4:45 pm
Commented on: 210628

Borrowed Stacey’s camp workout from the “compare to” page:

30 kbs, 53# bell

30 goblet squats, 53# bell

30 burpees

30 goblet squats

30 kbs

9:20

5 min rest, then

25-20-15-10-5

med ball cleans, 20# ball

abmat sit-ups

8:08

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Andy Jozelic
June 28th, 2021 at 1:18 pm
Commented on: Course Photos | June 21-27, 2021

Had a great weekend in Excelsior, MN this weekend learned so much. Thank you Pablo, Sarah, and Kolin for being welcoming and showing that you care for your CFL1 students.

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Chris Sinagoga
June 28th, 2021 at 12:39 pm
Commented on: 210628

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Scaling an obstacle in a more difficult way than usual and jumping/landing with an odd object.


MAIN DECISION

Preserve the movements and extend the time domain or preserve the short stimulus and adjust the movements?


TECHNIQUE SCALE

As close to rx as you can, extend the time to 20 or 25 minutes for quality


CONSISTENCY SCALE

AMRAP in 12 minutes of:

2 muscle-ups

15 med ball cleans


INTENSITY SCALE

AMRAP in 12 minutes of:

3 burpees w/ high jump

9 wallballs to high target

*practice muscle-ups and med ball cleans in warmup


INJURY SCALE

Upper-body - AMRAP in 12 minutes of: 12 box jumps, 12 push press

Lower-body - AMRAP in 20 minutes of: 12 strict pull-ups, 12 strict dips


MY STUFF

Did 1 med ball muscle-up and 11 wall balls for 15 minutes. Lost count of rounds but I have never done med ball muscle-ups before today; used a 6 mostly but moved to a 10 after, and tried a few at 20 but just barely missed.


GENERAL FEAR LEVEL: 5

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Kevin Marshall
June 28th, 2021 at 12:24 pm
Commented on: 210628

Scaled to weighted pull ups with a 30lb wb and wb clean rep scheme was the same snuck out 5 rounds and 1 rep

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Charles Meyers
June 28th, 2021 at 12:17 pm
Commented on: 210628

Complete as much as possible in 12 minutes of:

Beginner Option:

Complete as much as possible in 12 minutes of:

jumping pull-up + 1 assisted push-ups

5 medicine-ball cleans

jumping pull-up + 2 assisted push-ups

10 medicine-ball cleans

jumping pull-up + 3 assisted push-ups

15 medicine-ball cleans

jumping pull-up + 4 assisted push-ups

20 medicine-ball cleans

1 jumping pull-ups

16 lbs medball

71 reps


(edited)
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Gordon MacDonald
June 28th, 2021 at 11:22 am
Commented on: Course Photos | June 21-27, 2021

Attended Level 2 in Enschede, the many date changes because of our current world situation were terrible....I lost my entire fitness business due to covid and kept hoping that this weekend would give me at least some motivation to pick myself up and rebuild my dream.. Nolan, Dave & Wesley stayed true within themselves and gave it their all...each and every part of these 2 days were filled with positive energy and definitely with feedback that gave me the sense of investing in my craft again. Thank you for pushing our mental limits as coaches and I appreciate the effort you all gave us to generate even more energy to do better..!! Gordon

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Wesley Cloos
June 30th, 2021 at 9:57 am

Great to meet you Gordon. You got this!

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Dave Vonk
June 30th, 2021 at 10:10 am

Thanks Gordon… The best of luck in your journey… 👊🏼

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Joe Conradi
June 28th, 2021 at 10:36 am
Commented on: 210628

Scaled:

1 weighted MU = 1 weighted dip and strict pullup (20#)

2x10#DBs cleans


round of 7 dips/pull-ups + 6 cleans (139)

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QiHui Xing
June 28th, 2021 at 9:12 am
Commented on: 210628
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Brendan Mullan
June 28th, 2021 at 7:26 am
Commented on: 210628

Scaled

12.49 min

7 Jumping pull up + push up

35 wbs @ 8kg

😅👍

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Amy Johnson
June 28th, 2021 at 2:56 am
Commented on: Course Photos | June 21-27, 2021

What a wonderful experience in Excelsior, MN this weekend. Pablo, Sarah, and Kolin, you three were so accommodating for my physical disability but still managed to give excellent feedback. Thank you! Also a huge shoutout to all the participants who learned alongside me this weekend, you were all great partners.

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Kevin Dynes
June 28th, 2021 at 2:12 am
Commented on: Course Photos | June 21-27, 2021

Great job by Sarah, Kolin, and Pablo in Excelsior. Thanks to CrossFit SISU for the great location.

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Toni Koch
June 28th, 2021 at 1:48 am
Commented on: Course Photos | June 21-27, 2021

What an awesome weekend in Excelsior this weekend! Thank you Kolin, Sarah and Pablo for such a great seminar, you 3 have truly made an impact in my life and fitness journey.

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Becca Nissley
June 28th, 2021 at 1:36 am
Commented on: Course Photos | June 21-27, 2021

Shout out to the Tacoma, WA training staff who absolutely slayed it this weekend in record PNW heat! They are the best at what they do and their passion for coaching shows in every interaction they had with participants.

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Sarah Avery
June 28th, 2021 at 1:08 am
Commented on: Course Photos | June 21-27, 2021

This weekends Level 1 at Crossfit Sisu in Excelsior MN had some top notch trainers! Thank you Kolin, Sarah and Pablo for a fantastic seminar full of awesome demonstrations, teaching, learning and workouts!

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