CFWUx2 sub 1 mu (for pus/dips) 10s 10dus
12:55

5-4-3-2-1
str. pull ups 10 kg ball between feet
str. parallel bar dips slow
50-40-30-20-10
du
8:26

100 strict burps for time
9:19

8:31
Regular bar muscle ups

6:32

Done...not timed. Sub 🔵 band bar MU

3:54 as rx’d. Strict ring muscleups unbroken. 1-2 trip ups each round of doubles until the last 2. I knew this would be fast for me but I didn’t think it would be under 4! Two homemade oatmeal cookies for breakfast...fun WOD: at the intersection of cardio, muscular stamina, coordination, and determination for me...5:19 with muscleup transitions with feet on ground last time. 


185/42/176cm

subbed 45# pull-ups & dips for MUs, and 1 TJ for 2 DUs

14:35

1.80M / 76KG 

11'30'' Scaled MU to Skip MU

7:26 Rx

Rx : 3’49
https://youtu.be/h3xO9GZpQQg

M/36/6’/175

5:40 Rx

Deo gratias

Score: 4'30"
Scaled Muscle-up

1.80m/ 75kg/ scaled to min skip MU + DU
time: 6´45” 

Did weight assisted pull-ups and dips -
10,8,6,4,2 and 100, 80, 60, 40, 20 singles
9:40

M/26/5'8"/160lb
CrossFit AFK

14:42 - Sc (subbed strict muscle-ups from seated + a controlled descent. That negative really blew me up. Started missing transitions and taking long breaks. Double unders were fine. Used a rope slightly too short.)

8:48. 3/3 pull-up/ring dip sub for MU at work. 

M/33/6’2”/210#

5:03 Rx’d

7:44 rx

4:44 Rx

Compare to 170711: 5:26 Rx

42/M/137lbs

RX - 6:28 (strict ring MUs, DUs)
*It certainly wasn't pretty.  Included lots of DU trips and MU breaks

Scaled to:
kipping bar muscle ups
1.5x single unders

8:04

Did 22.1. Results there. 

Did the beginner scale option twice
first round: 5:29
second round: 4:29

4:11 Intermediate 

In place of DUBs just jumped high and slow to simulate without getting smacked in the shins
Used low rings while sitting, butt off ground, heels touching. Can't quite do L-strict and don't have high rings 🤷🏻‍♂️.

4:09

Son:
Kneeling ring muscle ups 
High jump single unders
5:06

For time:
10 strict pullups
10 strict ring dips
50 single unders
8 strict pullups
8 strict ring dips
40 single unders
6 strict pullups
6 strict ring dips
30single unders
4 strict pullups
4 strict ring dips
20 single unders
2 strict pullups
2 strict ring dips
10 single unders
10:02

then

6 sets of  #25 db bench press of 12 reps

For time
5 Rounds for time of:
10 strict pull-ups
10 strict ring-dips
10 alternating one-leg squats
-07:29
우크라이나의 평화와 독립을 지지합니다.
NO WAR

7:16
intermediate option

Strict Bar MU - 5:27
m/53/5'11"/190#	

Modified: 
--
50, 40, 30, 20, 10 jumping jacks for DU 
25, 20, 15, 10, 5 body-weight rows + bench dips for MU
TIME: 15'30''
--
10 km run in the early hours 

kipping mus 
7:54

Modified this one as I don't have strict MU's developed yet.

5 RFT - 5:38
3 Strict Chest-to-bar
3 Strict Dips
50 Single-unders

Also Deadlift 5x5 @ 285#

M/49/5'7"/168#

Assisted muscle ups
5:28

M/47/6'2"/185#

Modified to 62# DxKB Ben Grimm's for muscle ups the rest as rx'd...5:04 should have been sub 5:00 but shoe came untied uggghhhh until next time

58 yo m 5’5” 150 lbs

6 weeks post anterior total hip replacement

Beginner Option:
For time:
10 muscle-ups on low rings
40 sec bike
8 muscle-ups on low rings
30 sec bike
6 muscle-ups on low rings 
30 sec bike
4 muscle-ups on low rings
20 sec bike 
2 muscle-ups on low rings
10 sec bike

7:30

6:46 #20 vest sub. 3 Pull-ups and 3 Push-ups per alternating 3 up 3 down. And did singles. 1 1/2 mile warmup 10ish min. My heart goes out to all in Europe and around the world. A special shout out to those that have touched my life in Moldova. Stay safe 

https://youtu.be/-h8ZrYfdYTc
-07:59

Subbed BMU from low box, no access to rings or a bar for kipping MU  and don't have strict yet.

7:36.

DU did not go unbroken any round, biggest set was 24. Completed after Sundays heavy deadlifts.

For 5-4-3-2-1 MUs, I subbed
10-8-6-4-2
strict pull-ups
strict dips
7:32

For time: 10:56
5 band muscle-ups 
50 double-unders
4 band muscle-ups 
40 double-unders
3 band muscle-ups
30 double-unders
2 band muscle-ups
20 double-unders
1 band muscle-up 
10 double-unders

Dora & Nono <3 for a great weekend! So many different people and stories coming together for this passion. Thanks Souza and Sevan for the last 2% with constantly pushing the l1. 

Champions Club Scaling Notes

RANT
Here's something to marinate on for a minute: why do you want to do double unders? They don't particularly look cool, and you don't brag about them to anyone; the power output is not particularly high; you can't bring the jump rope with you onto the basketball court or football field. Through Carl Paoli's Position-Movement-Purpose framework I've found having an understanding for why you are doing a movement gives you an immediate answer for scaling - and programming in general. Same question could be asked for the muscle-up. These two movements, done the way they are, are signature to CrossFit. When your end goal is not to be better at CrossFit, but to use CrossFit to make you better at other stuff, use Position-Movement-Purpose to guide your workouts.

WORKOUT THEMES
Short and... I say light, especially for who this workout is designed for. See rant for more themes. CrossFit specialty. But in a broader sense, jumping with elasticity and accuracy, pulling and pushing without connection and a ton of ROM.

ASSUMED
You are an advanced CrossFit athlete.

MAIN DECISION
Keep the movements or keep the intensity?

TECHNIQUE SCALE
Practice double unders and muscle-ups for 30 minutes.

CONSISTENCY SCALE
5 rounds of:
3 strict muscle-ups
30 unbroken double unders
rest 2 minutes between rounds
*or for an elite CrossFit dude then mush all 15 mu's and 150 du's into 1 round. (did I math that right?)

INTENSITY SCALE
AMRAP in 8 minutes of:
20 box jumps
10 dips (or pull-ups)
*practice double unders and muscle-ups in the warmup

MY STUFF
Consistency scale. Also did 4 rounds of 4 strict ring dips and 40 unbroken double unders after

GENERAL FEAR LEVEL: 5

Thanks Gene and Nuno for a great weekend!  It was wonderful to learn about CrossFit from you two. Thank you sharing your knowledge and stories!