CrossFit | 220427
Wednesday

220427

Workout of the Day

42

12-9-6 reps for time of:

Deadlifts
Bar muscle-ups

♀ 205 lb ♂ 315 lb

Post time to comments.
Compare to 200207.


Scaling:
This couplet is meant to be heavy and high skill. Reduce the load and modify the muscle-up to keep this one under 10 minutes. Elite athletes will be closer to 5 minutes or less.

Intermediate Option:
12-9-6 reps of:
Deadlifts
9-6-3 reps of:
Bar muscle-ups

♀ 185 lb ♂ 265 lb

Beginner Option:
12-9-6 reps for time of:
Deadlifts
Assisted strict pull-ups

♀ 95 lb ♂ 135 lb

Comments on 220427

45 Comments

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Laura Spears
May 21st, 2022 at 7:39 am
Commented on: Workout Tips for 220427

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Jeff Chalfant
May 19th, 2022 at 1:11 am
Commented on: 220427

9:08 with oly style straps on deadlifts, which were unbroken. Singles on bar muscleups. Used grips round 1as well as tried to maintain a loose, 3 finger grip, then continued to try and not use index fingers until round 3, where I just gripped/pulled as lightly as possible. Could’ve done muscleups unbroken but trying to heal some medial elbow pain before it gets bad.


180#43%176cm

(edited)
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barbara waltz
May 15th, 2022 at 10:44 am
Commented on: 220427


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Jeffrey Howard
May 8th, 2022 at 10:32 pm
Commented on: 220427

M/26/5'8"/170lb

CrossFit AFK


7:58 - Rx (Two sets to get through the deadlifts on first two rounds conservatively. Did the bar muscle-ups at a park, dont really get to practice these much and did 3's. A few sets were rough on the turnover on the last rep.)

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Courtney Guthrie
May 8th, 2022 at 10:03 pm
Commented on: 220427

7:35 s

145#

3-2-1 jumping MU then did the rest of each set as pull-ups.


first time using the exercise place on Jolly rd.


F/25/5’5/145

CrossFit AFK

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evelyn coleman
May 6th, 2022 at 12:40 am
Commented on: 220427

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Layla Cole
May 5th, 2022 at 9:08 am
Commented on: 220427

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Alexandre Crick
May 3rd, 2022 at 12:47 pm
Commented on: 220427

Sc 6:48

DL @120kg

9-6-3 BMU


https://youtu.be/5t8Q9gOtlKE

(edited)
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Ralph Keeley
May 3rd, 2022 at 4:41 am
Commented on: 220427

M/36/6'/172#


10:41 Rx


Deo gratias

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James Hollyday
May 3rd, 2022 at 12:59 am
Commented on: 220427

8:30

255 lb deadlift

c2B and Dip substitute




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Aaron Brumit
May 2nd, 2022 at 6:18 pm
Commented on: 220427

185 lbs.

Sub’d 1 chest to bar + 1 bar dip per muscle up.

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Manchild Manchild
May 1st, 2022 at 5:17 pm
Commented on: 220427

80# dbs, and subbed unweighted dips & pull-ups for MUs


9:19

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Jon Friedland
May 1st, 2022 at 1:49 pm
Commented on: 220427

6.19. 185# and pull-ups and jumping dips.


2014: 8.20. 135# and chest to bar and regular dips.

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Tassio De Souza
April 29th, 2022 at 1:40 am
Commented on: 220427

8:52.

Deadlift 100 kg

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Chris Jordan
April 28th, 2022 at 7:39 pm
Commented on: 220427

7:31

mens Rx

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Chris Newcomer
April 28th, 2022 at 2:19 am
Commented on: 220427

6:29

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Antonio Alves
April 28th, 2022 at 12:03 am
Commented on: 220427

Modified:

--

21-18-18-12-9 reps for time of:


DB Deadlifts @ 2x 15 kg DB

Bodyweight rows

Bench dips w/ elevated feet

TIME: 19'48''

--

Peace.

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Tami Atwell
April 27th, 2022 at 10:51 pm
Commented on: 220427

95 lb deadlifts, jumping pull-ups, 9 min

12-9-6

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John Clarke
April 27th, 2022 at 10:36 pm
Commented on: 220427

12-9-6 deadlift - 230lbs

24-18-12 pull-ups & pushups


6:15

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James Gentile
April 27th, 2022 at 10:07 pm
Commented on: 220427

RXd weight and reps scheme, but did kipping CTB instead of BMU.


6:49.


Deadlifts went 10! -2, then sets of 3.

CTB were more like triples, singles, and doubles. Grip ripper!

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Thomas Aug
April 27th, 2022 at 9:44 pm
Commented on: 220427

Did at home, so scale for muscle ups limited

12-9-6 DL @ 255lbs

24-18-12 chair dips

10:12

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Fabian Delaflor
April 27th, 2022 at 9:37 pm
Commented on: 220427

12-9-6

deadlift #135

semi strict pull-up

6:52


then


6sets of 5 ring dips

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Charlie Pokorny
April 27th, 2022 at 8:18 pm
Commented on: 220427

8:07 Rx'd

(Because of my set-up, the Bar MU were partly-strict-partly-mutant-kip)

Compare to 200207: 10:20 with Ring MU

m/54/5'11"/190#

(edited)
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Coastie Nick
April 27th, 2022 at 8:14 pm
Commented on: 220427

Rx’d: 6:48


200206: 7:29


141129: 19:40

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Ryan Smith
April 27th, 2022 at 8:00 pm
Commented on: 220427

29,M,5’9”,179


Strength

E2MOM

Bench Press #165 for 3 reps


Metcon

12-9-6

Deadlifts #185

9-6-3

Kneeling Ring Muscle Ups

Time: 3:57


No Space in Garage for Muscle Ups bar or ring. Think I may have went too easy on the Deadlift weight. Broke sets as 8-4, 6-3, 4-2 for Deadlift

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Joe Spletzer
April 27th, 2022 at 6:31 pm
Commented on: 220427

I've tried CrossFit in the past but never developed any type of consistency with it. I've remained an avid fan of the sport over the past five years, always considering getting back in to it but never finding the motivation. My wife just showed me the 2021 Games and it really motivated both us. My new work has a great little CrossFit area so i thought I would try to follow the WOD. This is my first time back in, so I'm trying to take it slow.


12-9-6

DL: 95 lbs.

Band Assisted Strict Pull Ups

6:05


Pretty nice WOD for my first time back in it. I could have gone heavier on DL but just focused on form. Pull Ups were TOUGH. Need to build my strength there and work on the kipping form eventually. I've always wanted to learn that. Happy to be back!

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Luis Oliveira
April 27th, 2022 at 5:52 pm
Commented on: 220427

100 Kg Deadlift


6:43


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Brett Eckles
April 27th, 2022 at 4:57 pm
Commented on: 220427

8:47 Rx


M/29/6’1”/200lbs

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Steve Day
April 27th, 2022 at 4:50 pm
Commented on: 220427

Scaled:

2x95lb dumbbells deadlift

assisted bar mu


10:14

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Gustavo Freire
April 27th, 2022 at 4:10 pm
Commented on: Workout Tips for 220427

Adorando essa leva de briefings pros brasuca

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Gustavo Freire
April 27th, 2022 at 4:10 pm
Commented on: Workout Tips for 220427

Brabo!!

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Christopher Parker
April 27th, 2022 at 4:01 pm
Commented on: 220427

8:10 RX


M/39/5’9”/195#

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Jim Rix
April 27th, 2022 at 3:50 pm
Commented on: 220427

12-9-6 deadlift, 235#

15-12-9 pull-ups and ring dips

10:25


200207: 7:33, ring rows vice pull-ups

141129: 7:16, 220# DL


59/5’8”/155

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Christian Simpson
April 27th, 2022 at 3:02 pm
Commented on: 220427

Today: SC 275#, PU/ring dip 1:1...9:37


2/7/20: SC 235#, pull-up/ring dip 1:1 for MU...9:59


KLAS: SC 45#, grey banded PU...9:18

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Jonathan Elmore
April 27th, 2022 at 2:45 pm
Commented on: 220427

6:11 #205, pull-ups and push-ups. I was looking back, I miss Bryan Rosen’s warmups!

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Stacey Thompkins
April 27th, 2022 at 2:12 pm
Commented on: 220427

M/47/6'2"/185#


Scaled/modified to 260# DL'S and 53# DxKB Ben Grimm's sub'd for MU'S the rep scheme as rx'd...

7:54

(edited)
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Amedeo Alessio Cerea
April 27th, 2022 at 2:06 pm
Commented on: 220427

9:00 Scaled

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Patrick Rose
April 27th, 2022 at 1:51 pm
Commented on: 220427

5:41 RX

@crossfitdortmund GER

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Michael Arko
April 27th, 2022 at 1:33 pm
Commented on: 220427

12-9-6

205lb deadlifts

chest-to-bar pull-ups

strict ring dips

7:15

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Charles Meyers
April 27th, 2022 at 12:22 pm
Commented on: 220427

12-9-6 reps for time of: 7:22

Deadlifts 215 lbs

Jumping Bar muscle-ups

(edited)
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Leyton Summerlin
April 27th, 2022 at 11:26 am
Commented on: 220427

12-15-9

  1. DL @ 205#
  2. Strict Pull-ups

*No clearance for Muscle-ups

8:23

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Sam Meixell
April 27th, 2022 at 10:49 am
Commented on: 220427

12-9-6 reps in 9:43 of:

Deadlifts, 205#

Pullups

Pushups

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Lincoln Kerger
April 27th, 2022 at 9:12 am
Commented on: 220427

Scaled/subbed

12-9-6 reps for time

DL 225#

Jumping CTB pull-ups

Ring Dips

6:08


Little time for much this morning and MUs just aren’t happening at home. 3:00 am hurts.

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Chris Sinagoga
April 27th, 2022 at 2:35 am
Commented on: 220427

Champions Club Scaling Notes


RANT

Just watch that demo. My Lord, I don't understand how you can do CrossFit and be cocky. Especially if you're a guy. The amount of girls in CrossFit that can smoke most guys in workouts is ridiculous.


WORKOUT THEMES

Short and heavy. Strength and stamina likely the limiting factors. Also power? Squatting with heavy weight and midline demand and clearing an obstacle are also themes.


ASSUMED

You can do 12 reps unbroken of each when fresh


MAIN DECISION

Work on strength/stamina and lose intensity, or keep intensity and scale?


TECHNIQUE SCALE

AMRAP in 15 minutes of;

10 deadlifts

10 kips


CONSISTENCY SCALE

As close to rx as possible, don't worry about time.


INTENSITY SCALE

Sub burpees with the highest jump possible for bar muscle-ups (and practice them in the warmup)


MY STUFF

13:18. Bad time but not because of bad effort. Deadlifts were 315, but muscle-ups just weren't happening today; ended up dropping to ring muscle-ups, then assisted ring muscle-ups. Tough combo for me. I know what I need to work on.


GENERAL FEAR LEVEL: 7

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Kyle Evans
April 27th, 2022 at 1:18 am
Commented on: 220427

7:15 Rx. Deadlifts were weak, broke up in sets of 3. Bar MU unbroken

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