CrossFit | 211011
Monday

211011

Workout of the Day

29

8 1-minute rounds for max reps of:

20 seconds of muscle-ups
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds

♀ 95 lb. ♂ 135 lb.

Post total muscle-ups and total clean and jerks to comments.
Compare to 120423.


Scaling:
Choose modifications for each movement that allow you to complete multiple reps unbroken of each when fresh.

Intermediate Option:
8 1-minute rounds for max reps of:
20 seconds of muscle-ups
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds

♀ 75 lb. ♂ 115 lb.

Beginner Option:
8 1-minute rounds for max reps of:
20 seconds of 2 ring rows + 2 jumping ring dips
Rest 10 seconds
20 seconds of clean and jerks
Rest 10 seconds

♀ 35 lb. ♂ 45 lb.

Comments on 211011

29 Comments

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Leonel Manzilla
October 21st, 2021 at 12:49 am
Commented on: 211011

I opened my hand at min 4,

Bmu /cnj

4/4

3/4

3/4

3/4

---

Assisted ring mu / cnj

6/3

5/3

4/3

5/3


F


Male 23y 175cm 84kg


----

After WOD

Cnj

Ring pulls

Poleas

(edited)
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Christian Simpson
October 20th, 2021 at 7:41 pm
Commented on: 211011

So did this one more as a practice. Tabata ⚫band bar MU 8 rounds...7 reps. Followed by untimed 5 reps with the ⚫+🟠, 5 reps with ⚫, 5 reps with grey, 1 rep with 🔵.

Then after a shirt rest, Tabata c&j @135#...16 reps

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Ralph Keeley
October 17th, 2021 at 4:47 am
Commented on: 211011

M/35/6'/175#


Strict ring muscle-ups: 17 (three in first round, two each round after that)

Clean and jerks: 32 (four each round)


Deo gratias

(edited)
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Jeffrey Howard
October 15th, 2021 at 8:15 pm
Commented on: 211011

M/25/5'8"/155lb

CrossFit AFK


44 reps - Rx (Had about 50ft between rings in the tree and barbell in the driveway. So rest was more a quick trot. 11 kipping ring muscle-ups, 4-1-1-1-1-1-1-1, 33 clean and jerks, 5-4-4-4-4-4-4-4.)

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Dan Morris
October 15th, 2021 at 1:43 pm
Commented on: 211011

Scaled to 115lbs and subbed 3 PUs / 3 Dips per 1 MU


~4 C&J / 1 MU sub per round


42 / 6’0 / 190

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Damien Leroux
October 13th, 2021 at 8:37 pm
Commented on: 211011

Rx : 31 mu + 27 c&j

- 6 mu + 4 c&j

- 5 mu + 4 c&j

- 4 mu + 3 c&j

- 4 mu + 3 c&j

- 3 mu + 3 c&j

- 3 mu + 3 c&j

- 3 mu + 3 c&j

- 3 mu + 4 c&j


https://youtu.be/jrUUwwjSUuM

(edited)
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Coastie Nick
October 13th, 2021 at 7:53 pm
Commented on: 211011

Subbed Bar MUs:

5/3, 5/3, 4/3, 4/3, 3/3, 4/3, 2/3, 3/4.

30 total bar MUs, 25 total C&J.

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Christian Palomino
October 13th, 2021 at 12:27 pm
Commented on: 211011

Fue de lo más divertido, pero muy retador a la vez 😓😓


Logre 12 muscle up

26 clean&jerk

Rx'd

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Michael Newton
October 13th, 2021 at 1:11 am
Commented on: 211011

Changed to alternating rounds of strict pull-ups and ring dips. Clean and jerk at 95#


no score, just moved. Solid workout

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Antonio Alves
October 12th, 2021 at 11:30 pm
Commented on: 211011

Modified, using 2x 14,5 kg DBs for the C & J

Doubled the rounds, since I only had light weights and no muscle-ups

--

16 1-minute rounds for max reps of:

20 seconds of inverted rows

Rest 10 seconds

20 seconds of DB clean and jerks

Rest 10 seconds

20 seconds of bench dips, feet elevated

Rest 10 seconds

20 seconds of DB clean and jerks

Rest 10 seconds

(...)

SCORE: 62 rows + 74 dips + 52 C&J

--

Intense..

10 km bike run just before, plus another 10 in the early morning

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Nicole Deaver
October 12th, 2021 at 7:40 pm
Commented on: 211011

Subbed:

2 pull-ups & 2 dips: 16 reps ea (32 total)

Clean & jerks (75#): 26 reps

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Az Native
October 12th, 2021 at 6:47 pm
Commented on: 211011

Subbed C2B pull-ups/ring dip for MU. Used 95 on C&J, backs a little sore and sketchy today.

4 C2B pull-ups/4 ring dip each round.

3 C&J per round

Total 32 pullups

32 ring dips

24 C&J.

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James Gentile
October 12th, 2021 at 10:45 am
Commented on: 211011

As RXd after 9/11 wod.


2-4

2-3

1-4 (rounds 3 - 8)


10 MU's

31 C&J's


Still a little timid on high bar work after falling a month ago. Deliberately went easy on those to focus. Saved energy for the clean and jerks.

(edited)
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Phill Kiddoo
October 12th, 2021 at 2:21 am
Commented on: 211011

30 rxd

really struggled on the muscle-ups today

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Stacey Thompkins
October 11th, 2021 at 9:33 pm
Commented on: 211011

M/46/6'2"/175#


Scaled to bar MU's and 115# C&J's the rest as rx'd

MU/C&J's

4/3

3/3

3/3

3/3

3/3

3/3

3/3

2/3

48 total reps

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YooSik Kim
October 11th, 2021 at 9:02 pm
Commented on: 211011

For time

5Rounds for time of

10 strict pull-ups

10 DB’s thrusters

-10:58

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Randy Crooker
October 11th, 2021 at 9:02 pm
Commented on: 211011

Scaled to:

chest to bar pull-ups, 40 reps

115lb power clean and jerks, 29 reps

8/4, 5/4, 5/4, 5/4, 5/3, 4/3, 4/3, 4/4


practiced bar muscle-ups in warmup. Completed about 15 reps.

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Brian Louchis
October 11th, 2021 at 8:18 pm
Commented on: 211011

25 MU, 27 C&J

MU from seated

115 lb

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Charlie Pokorny
October 11th, 2021 at 6:12 pm
Commented on: 211011

23 MU and 34 C&J Rx'd


MU: 4-4-3-3-3-2-2-2

C&J: 5-4-4-4-4-4-4-5


m/53/5'11"/196#

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Steve Day
October 11th, 2021 at 5:42 pm
Commented on: 211011

Scaled to:

assisted muscle ups/ 135lb c&j


assisted mu- 37

c&j - 32

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Jim Rix
October 11th, 2021 at 4:35 pm
Commented on: 211011

4x5 back squats, 185#

21-15-9

pull-ups

shoulder press, 45#

knees-to-elbows

7:49


58/5’8”/153

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Chris Long
October 11th, 2021 at 4:03 pm
Commented on: 211011

RX

Muscle ups

5-5-5-5-5-5-5-5=40

C and J

6-3-3-3-3-3-3-5=29

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Charles Meyers
October 11th, 2021 at 1:36 pm
Commented on: 211011


8 1-minute rounds for max reps of:

20 seconds of muscle-ups

Rest 10 seconds feet on ground rings

20 seconds of clean and jerks

Rest 10 seconds

♂ 115 lb.

4-4-4-3-4-4-3-4

3-4-3-3-4-4-4-4

59 reps total

(edited)
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Jonathan Elmore
October 11th, 2021 at 1:29 pm
Commented on: 211011

5,2 4,2 3,3 4,3 4,3 3,3 3,3 3,3

total 26/22

did band assisted MU

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Michael Arko
October 11th, 2021 at 1:11 pm
Commented on: 211011

MU = alternate 3 pull-ups + 3 dips (assisted - heel on box)

C&J = 95lbs


PU and dips = 36 of each (72 reps)

C&J = 26

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Joe Conradi
October 11th, 2021 at 1:07 pm
Commented on: 211011

Scaled to:

1 20# weighted dip and weighted strict pull-up per MU

2x70#DBs c&J


5/3, 4/3, 4/3, 3/3, 3/3, 3/3, 3/3, 3/3

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QiHui Xing
October 11th, 2021 at 3:27 am
Commented on: 211011

RX:27+25.

(4-4-4-3-3-3-3-3reps.)

(3-3-3-3-3-3-3-4reps.)

https://youtu.be/HLxXGEINcvQ

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Steven Thunander
October 11th, 2021 at 2:08 am
Commented on: 211011

Globo scale: If you do not have a bar with bumper plates select a weight that you can manage at least 10 touch and go fresh, or do the dumbbell option. Dumbbells sub 35/50lb dumbbells. For the muscleups, either sub bar muscleups, chest to bar pullups and strict ring dips, or pullups and ring dips. If no rings are available use a TRX for your dips, or a 20lb dumbbell for bar dips. (Note: if you can't do 3 muscleups in a 20 second period fresh scale to pullups and dips, and work muscleup techniques pre WOD.)


Busy gym: we are going to do the pullups and dips first, then dumbbell cleans and dumbbell jerks second.

4 1 minute rounds of

20 sec max pullup

Rest 10 sec

20 sex max dip variation

Rest 10 seconds

Into

4 1 minute rounds of

20 sec low hang dumbbell clean and jerks 35/50lb dbs

Rest 10 sec

20 sec low hang dumbbell clean and Jerks 35/50lb dbs

Rest 10 sec


Bodyweight/ equipmentless sub

If you have a pullup bar suitable for bar muscleups available use it. If not or are unable to do at least 3 unbroken, sub chest to bar pullups alternating with bar dips or clapping pushups, or strict pullups if the bar can't be kipped on. For the clean and jerks you can do knee jumps or broad jumps (if you did these yesterday do knee jumps).

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Chris Sinagoga
October 11th, 2021 at 1:26 am
Commented on: 211011

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

High technique demand from both movement complexity and fatigue, also jumping with medium weight and an upright torso, scaling an obstacle, overhead pushing, upper-body pushing and pulling with skill.


MAIN DECISION

Am I looking at the time format and thinking, "whoa boy this is a long time," or thinking, "hmmm, that's not a lot of time"?


TECHNIQUE SCALE

If you're thinking that's not a lot of time, then add more. Do 2-3 rounds of: 4-min clean and jerk practice, 4-minute muscle-up practice.


CONSISTENCY SCALE

Tabata clean and jerk, then Tabata strict pull-ups or strict dips (whichever is your limiting factor - usually it's pull-ups)


INTENSITY SCALE

Same format, pick either the clean or the jerk for the first one, and sub burpees for the second. Practice the other stuff in the warmup.


INJURY SCALE

Upper-body - sprint/one-arm dumbbell snatch, same time domain

Lower-body - Tabata dips and pull-ups, alternate exercises


MY STUFF

Did static holds at the muscle-up transition and active bottom of pistol


GENERAL FEAR LEVEL: 7

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