Friday

220624

Workout of the Day

53

Complete as many rounds as possible in 20 minutes of:

12 handstand push-ups
8 bar muscle-ups
4 power cleans

♀ 135 lb ♂ 205 lb

Post rounds completed to comments.


Scaling:
Modify the movements and reduce the loading so you can keep moving.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
8 handstand push-ups
6 bar muscle-ups
4 power cleans

♀ 115 lb ♂ 175 lb

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
12 push-ups
8 assisted pull-ups
4 power cleans

♀ 45 lb ♂ 65 lb

Comments on 220624

42 Comments

Comment thread URL copied!
Jade Teasdale
July 26th, 2022 at 1:57 pm
Commented on: 220624

4 rounds

1 set of HSPU & MU UB. Then, broke up HSPU & MU into 2 sets. 125# power cleans: singles the whole way.

Comment URL copied!
Chris Meldrum
July 25th, 2022 at 7:28 pm
Commented on: 220624

Subbed ring muscle-ups, otherwise as rx’d.  3 rounds + 8 MU.


Unbroken HSPUs and singles for everything else.  Muscle-ups went really well today.  Most reps felt very crisp, and there weren’t any reps where I was worried about failing.  Power cleans were okay…it’s nice to know I can still do 205 for reps, but some of these reps felt harder than they should have.  Took some of them from the hang in rounds 2 and 3.


49m/5'10"/180

Comment URL copied!
Jeff Chalfant
July 15th, 2022 at 6:09 pm
Commented on: 220624

4+15 as rx’d+


Was still locking out my 4th ring muscleup on round 5 when time elapsed. Ripped my palm on my 32nd bar muscleup so I switched to strict ring muscleups after 4 rounds and ended up only having 43 seconds after 5th round of HSPUs anyway.

Sets of 4 on BMU and sets of 6 on hspu except round 1 hspu was unbroken and round 5 strict muscleups were in sets of 2.

Did this one fasted and earlier in the day than normal. Power cleans felt heavy but didn’t get ugly until I tried to hurry to finish round 4 and get into 5.


180#43%176cm

(edited)
Comment URL copied!
Manchild Manchild
July 13th, 2022 at 6:55 pm
Commented on: 220624

subbed:


12 shoulder presses, 25# dbs

8 weighted pull-ups, 25# db

8 dips

4 power cleans, 50# dbs

Comment URL copied!
Morgan Greene
July 8th, 2022 at 9:42 pm
Commented on: 220624

Intermediate: 4 rds + 8 HSPU

Comment URL copied!
Jeffrey Howard
July 7th, 2022 at 11:35 pm
Commented on: 220624

M/26/5'8"/170lb

CrossFit AFK


5+8 - Sc (Pike HSPU on 20inch box, all else Rx.)

Comment URL copied!
Courtney Guthrie
July 5th, 2022 at 7:59 pm
Commented on: 220624

5+3 s

8 push-ups

6 ring thing MU

4 PCl 95#


1:50-2:39-5:23-5:31-4:07


I got some no reps on MU in round 3 and no reps on push-ups in round 4


this one sucked.


F/25/5’5/145

CrossFit AFK

Comment URL copied!
Dan Morris
July 1st, 2022 at 1:51 pm
Commented on: 220624

Scaled 1st round to 175 then 155 for remaining; subbed inverted pushups and 3 Pull-ups / 3 Dips per 1 MU after first two reps:


4 rounds


43 / 6’0 / 195

Comment URL copied!
Adam Pequignot
June 30th, 2022 at 5:30 pm
Commented on: 220624

M/43/140lb


7+1 (Scaled Power Cleans)


12 Strict HSPU

8 Bar MUs

4 Power Cleans (125)

Comment URL copied!
Ralph Keeley
June 28th, 2022 at 1:48 am
Commented on: 220624

M/36/6'/170#


4+18 Rx

HSPU 9/3, BMU 3/2/2/1, singles for power cleans


Deo gratias

Comment URL copied!
Brian Louchis
June 26th, 2022 at 5:03 am
Commented on: 220624

6+12

8 HSPU

6 Strict Chest-to-bar

4 power cleans, 175 lbs

Comment URL copied!
Troy Bruun
June 25th, 2022 at 11:17 pm
Commented on: 220624

6rds + 12


12 Knees on box HSPU

8 Jumping Bar MU

4 PCL (135lbs)

Comment URL copied!
Steve Day
June 25th, 2022 at 9:02 pm
Commented on: 220624

8 push-up, 6 pull-ups, 4 power clean 135lbs

5 rounds untimed

Comment URL copied!
Mike Munsee
June 25th, 2022 at 5:38 pm
Commented on: 220624

M 51/205/6’

Scaled everything. 8 handstand push-ups to an abmat, six jumping bar muscles ups and 4 power cleans at #145.

6+6.

Comment URL copied!
Jeffery Powell
June 25th, 2022 at 2:25 pm
Commented on: 220624

Between 8 and 12 cycles for beginner. Had to go to knee pushups half-way through. assisted pullups all the way through. Slowed down quite a bit toward the end. Pretty tough.

Comment URL copied!
Christian Simpson
June 25th, 2022 at 1:30 pm
Commented on: 220624

SC to 8 str HSPU to 2" mat/6 str bar dip&str PU/4 155# PC...4+5/-/-

Comment URL copied!
Edwin Rose
June 25th, 2022 at 11:07 am
Commented on: 220624

Int 8rds

8 Z-press 14kg DBs

6 strict pull-ups

4 PC 60kg

Comment URL copied!
Chris Mugan
June 25th, 2022 at 10:50 am
Commented on: 220624

Still recovering from a shoulder injury so RX was needed but Muscle Ups were poor. 1s and 2s and had to take my time to check the shoulder.


2rds + 7 HSPU

Comment URL copied!
Joshua Brown
June 25th, 2022 at 6:30 am
Commented on: 220624

7rds, 1st time CrossFit WOD 20220625

8 hand stand push up

6 chest to bar

4 power cleans 135

Comment URL copied!
Brian Matero
June 25th, 2022 at 5:46 am
Commented on: 220624

8+20 Rx


HSPU’s: UB

BMU: 5-3

Power Cleans: Quickish Singles haha that one got spicy fast!

Comment URL copied!
Lincoln Kerger
June 25th, 2022 at 12:53 am
Commented on: 220624

AMRAP in 20 minutes

12 Pike push-ups (feet on bench)

6 CTB Pull-ups

6 Ring Dips

4 PC 135#

6 rds

Comment URL copied!
Antonio Alves
June 25th, 2022 at 12:11 am
Commented on: 220624

modified, using 2x 12,5 kg DB

--

AMRAP in 20 minutes of:

10 DB push presses

10 DB bent-over rows

10 bench dips

10 DB front squats

7 rounds +7 reps, 8 rounds completed in 22'21''

--

5 km easy run in the early hours.

Peace and solidarity with our American sisters.

(edited)
Comment URL copied!
Kevin Owen
June 24th, 2022 at 11:24 pm
Commented on: Workout Tips

6 Rds: 6 HSPU, 6 kipping pull-ups, 4 115lb power cleans in 18:29.


M/65/5’10”/166

Comment URL copied!
Derek Eason
June 24th, 2022 at 8:18 pm
Commented on: 220624

Rx 9 rounds + 5 Handstand Push-ups



*6/6 and 4/4 except first round of HSPU unbroken and last round of BMU unbroken.


Comment URL copied!
Jim Rix
June 24th, 2022 at 7:49 pm
Commented on: 220624

4 RFT

12 push press, 35# DBs

8 pull-ups

8 ring dips

4 power cleans, 115#

10:55

off my rhythm today, definitely a check the box day.


59/5’8”/155

Comment URL copied!
Sam K
June 24th, 2022 at 7:41 pm
Commented on: 220624

Rx*


As prescribed but some rounds of MUs were very messy so counted 2 good attempts as a rep (maybe 5 reps of the total w.o.)*


4 rounds + 12 HSPUs + 3 BMUs


That's up there as maybe the most BMUs I've done in a day. Fun fact, at 90% humidity the pull-up bar acts as a squeegee 💧

(edited)
Comment URL copied!
Chris Meldrum
June 24th, 2022 at 7:19 pm
Commented on: 220624

Would like to try this sometime, but it's not feasible for #weightvestmonth. Instead, did:


“Nate”

As many rounds as possible in 20 minutes of:

- 8 Pull-ups

- 8 Dips

- 4 Handstand Push-ups

- 8 Kettlebell Swings, 70# KB


With 20# weight vest, 8 rounds + 3 pull-ups.


Wanted to do “Nate” with a vest, but weighted muscle-ups were not happening today, so used the old 4 pull-up + 4 dip sub from the old days.  That reduces the strength demands but ups the metabolic hit of this workout.  Unbroken pull-ups and swings.  Broke dips 4-4 and then 4-2-2.  HSPUs were actually really tough following dips.  Most rounds I went 3-1 or 2-2 but was down to singles by the end.


49m/5'10"/180

Comment URL copied!
Coastie Nick
June 24th, 2022 at 7:08 pm
Commented on: 220624

Rx’d: 4 rds + 15 reps


M/171#/68”/39 y

Comment URL copied!
Mike Andridge
June 24th, 2022 at 7:08 pm
Commented on: 220624

Scaled to

20 min amrap

8 strict hspu to abmat

6 strict ring mu seated on thin band

4 pc @ 115#

5 rnds plus 3 hspu

m/52/175

For my notes***My goal for weight vest month was to scale wods how I normally would, then add a vest for the challenge.

Unfortunately I had to scale too much and it would not be worth it, so I did not use the vest on this wod.

But I wanted to maintain utilizing the vest (and share suffering with Chris M:)

so I spent time at the local track-wearing a 20# vest, 5 rnds 100 yrd FC w/40# db's with a 400m walk/jog after each FC.

Untimed

Comment URL copied!
Aaron Brumit
June 24th, 2022 at 6:51 pm
Commented on: 220624

Complete as many rounds as possible in 20 minutes of:

8 handstand push-ups

18 bar pull-ups + 18 bar dips

4 power cleans 135 lbs.


4 rounds + 6/6 PU/dips

Comment URL copied!
Farkhod Akhmedov
June 24th, 2022 at 6:47 pm
Commented on: 220624

I complete 5 rounds and 6 bar muscle ups

I changed muscle up for pull ups to chest

And I used the 45 kg barbell at clean

Comment URL copied!
John Clarke
June 24th, 2022 at 5:12 pm
Commented on: 220624

12 DB push press, 30lbs

8 pull-ups

4 hang power cleans, 95lbs


10 rounds. Minute on, minute rest.


A classic "I didn't realize how yesterday's WOD got me until rep 1 of today." Decided there & then to do Every 2 Minutes.

(edited)
Comment URL copied!
Tom Knighton
June 24th, 2022 at 4:54 pm
Commented on: 220624

Did the beginner option, so:

12 pushups

8 assisted pullups

4 power cleans at 65 lbs


Did 6 rounds plus 3 pushups.


I called myself trying to pace myself from the start, but that didn't work as planned. I honestly think that if I can keep from flaring out from the beginning, I can get more actual work accomplished.


Still, I am pleased to have done as well as I did. I pushed it as hard as I really could, despite an achy knee (luckily, it didn't really play a factor in any of these movements.)

Comment URL copied!
Kobe Breazeale
June 24th, 2022 at 4:40 pm
Commented on: 220624

Complete as many rounds as possible in 20 minutes of:

12 push-ups

pull-ups

4 power cleans 95lbs


6 rounds + 3 push-ups

Comment URL copied!
Michael Bishop
June 24th, 2022 at 3:56 pm
Commented on: 220624

Crap I thought the time cap was 12 minutes oops


Modified to


8x 35-lbs dumbbell press

3x 3x strict pull-ups + 3x ring dips

4x 155-lbs power cleans


3.5 rounds

Comment URL copied!
Alexandre Beaulieu
June 24th, 2022 at 2:51 pm
Commented on: 220624

6 + 1 Rx

M/35/192

Comment URL copied!
A-A-Ron Ruby
June 24th, 2022 at 2:23 pm
Commented on: 220624

Beginner Option:

Completed 9 rounds + 12 PUs


Did handstands the first 10mins then adjusted to pushups the second half.

Felt great and got my son into joining me in the workout!!

Comment URL copied!
Amedeo Alessio Cerea
June 24th, 2022 at 1:57 pm
Commented on: 220624

Intermediate

3+ 2 power cleans

Comment URL copied!
Jonathan Elmore
June 24th, 2022 at 1:34 pm
Commented on: 220624

5+12 did 6 rounds in 22:31

Did 12 abmat HSPU, 12 PU and 12 Dips, and 145 PC

Still feeling yesterday

Comment URL copied!
Michael Arko
June 24th, 2022 at 1:28 pm
Commented on: 220624

Hotel gym (an excellent one) kind of crowded. So I swapped out for this:


AMRAP 20 min

500m row

30s handstand hold

10 dumbbell hang power cleans, 2x35lb DBs

5 rounds + 27m


HPCs were too easy: should have gone heavier or more reps or both. Or maybe do them right after the row.

Comment URL copied!
Charles Meyers
June 24th, 2022 at 12:08 pm
Commented on: 220624


Complete as many rounds as possible in 20 minutes of:

12 push-ups

assisted pull-ups

4 power cleans 150 lbs

8-rds

(edited)
Comment URL copied!
Chris Sinagoga
June 24th, 2022 at 4:47 am
Commented on: 220624

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Pushing and pulling with skill, core to extremity, scaling an obstacle, big range of motion, CrossFit-specific workout


SHORT MEDIUM LONG


LIGHT


MEDIUM

x

HEAVY


I DON'T GOT ANY OF THESE MOVEMENTS LIKE THAT SCALE

Put 30 minutes on the clock and practice all 3 movements


I DON'T GOT ANY OF THESE MOVEMENTS LIKE THAT BUT I DON'T WANT TO GO FOR QUALITY SCALE

AMRAP in 20 minutes of:

12 dumbbell push press

12 power cleans

1 rope climb

*practice muscle-up and hspu in warmup


STRENGTH SCALE

AMRAP in 20 minutes of:

4 hspu (strict)

2 strict muscle-ups on rings (or bar?)

1 power clean


MY STUFF

Strength scale, modified mu to kneeling assisted, didn't count rounds, good dose


GENERAL FEAR LEVEL: ?

Comment URL copied!