CFWUx2 24/30bj*2

5r +7 reps

I would like to see recommended warm ups accompanying posted wods

12:25 RX

9+1 RX

M/40/5’9”/195#

amrap'12

7 box jumps 90 cm

14 kbrs 24

7+13

7 rounds exactly

31” box, 70 lbs. dumbbell

Did like 6, idk if 7 rounds, 12min

36 inch, 7 jumps

20kbswings 50lb

Male24y175cm

8 rounds rx

9 rds + 7 jumps in 10th

M/26/5'8"/165lb

CrossFit AFK

5+7 - Rx (I started strong, in round 3 my back started to blow up with a bad pump from the swings. It made it unbearable to do the swings. I did some looking into this and it is likely from tight hips. This often happens on swings, sometimes other hinging exercises too. I better get this squared away because it's really limiting my ability to perform and express my capacity during workouts like this.)

Lesson Plan

Warm-up

3 rounds

30-seconds each station

20ft lateral shuffle back and forth

Lunge steps with overhead reach

Kick-outs (top half burpees)

Reverse grip hang

Skill

Verticle jump 1-1-2-2-3-3

Broad jump 1-1-2-2-3-3

Reverse Tabata lateral box jump

-6inch box or less, starting on the box, touch and go

Depth box jump

-build-up to the box height you will use in the workout

Then,

Reverse Tabata with light kettlebells

odds: banded Russian kettlebell swings

evens: American kettlebell swings

Build-up

2 mini rounds

2 box jumps

2 kettlebell swings

-practice height and weight for the workout

Workout of the day

-rest on top of the box

-step into the jump if needed, still use a two-foot jump

-swing as long as you can breath

Cool-down

2 rounds

10 over-overs

10 under-unders

couch stretch, each side

kneeling hamstring stretch, each side

front split stretch, each side

9+8 s

each set of reps was completed unbroken. Slowly sometimes on box jumps though 😅

20” box

16kg/35# KB

F/25/5’5/148

CrossFit AFK

A mere fortnight later...

9+9

Intermediate (30" & 24kg)

M/53/175/5'11"

Rxd 7 rds

M/55

7+6 rx

9 rounds + 7 box jumps, intermediate option (14-Aug-2022)

6 rds exactly scaled to 28.5” bj and 35# kb swings

7 + 7

30" box. 32kg KB

M/35/197

5rds + 1rep w/ 24kg KB

8 rondas + 14rep (kb24kg)

Total 182rep

AMRAP 12 min

7 step ups, 2nd garage stair, strict and isolated

14 kb swings, 35#

8 rds + 12 kb swings of 9th rd

M/36/6'/175#

8 rounds; 36" box, 53# KB

Deo gratias

11+8 reps

intermediate scale

8 rounds + 1 box jump

Intermediate

10 rounds + 7 box jump

30" box

20kg KB (heaviest in gym)

24k kettlebell

low box

8 rounds 6 swings, first session after years

8 rounds

7 box jumps

14 kb swings, 22kgs

SC to 30" & 50# kb...7+2/-

Could go up to 60# kb next time.

30”, 53lb, 7 Rds

Result= 8rds+7 Box Jumps

*Scaled 30" Box Jumps

*32kg Kettlebell Throughout

Modified

--

Complete as many rounds as possible in 12 minutes of:

10 jumping air squats

20 DB Russian swings @ 14 kg

7 rounds + 10 squats + 10 swings. Completed round 8 in a little over 12 minutes.

--

Peace.

Intermediate'ish hotel workout

12 min AMRAP

7 tuck jumps (no box - would have cleared at least 30")

14 DB Swings 50# (heaviest DB there, no KBs)

9 rds

Could have been 10 rds but I might have lost track after round 6 so I just assume I only did 9.

scaled to:

7 - 36" box

14 - 55lb dumbbell American swings

7 rounds + 7 box jumps/9 swings

7 BJ 32" + 14 KBS 74#

7 rounds

If you don't have a heavy kettlebell, this homemade T-handle can be used for swings.

7 rounds + 7 box jumps

30 in box, 30 lbs KB

50/M/5'11''/224

Scaled to

24'' Box and 40lbs kettlebell

5rds+7 reps

36"box. 24 kg KB is the heaviest I had. American swings. Home gym.

7 or 8 rounds. Lost count but ended on a complete number of rounds.

Squat snatch practice after. Up to 135lbs.

Power cleans and split jerks after that up to 185lbs.

M 52/205/6’

Intermediate scale. 10+1.

12min AMRAP: 11+14reps

7 Box Jumps

14 KBS

(30”/24kg)

GWU: 2x 1min SUs/10 GoodMornings/10 HollowRocks/10 Superman’s

SPWU: Box Jumps

Vertical Jumps/^ Wod Height

KBS

^Wod

COOLDOWN: 400m walk

lat/shoulder/legs

Scaled, 131 Reps

20-in box, then I Switch up to 24-in Box during the Metcon

45lb(20kg) Kettlebell

45 lb kb, 24" box. 9 rounds (7 box jumps, 14 kb swings).

It is so helpful to have the WOD programming. I should post my scores more often.

M/48/6’/210

20” box

55kb

7rds +7BJ 3KB

M/31yr Rx’d 6 rounds exactly.

Intermediate: 9 rds + 13 reps

M/ 39y / 170# / 68”

M/47/6'2"/185#

Women's rx'd

9 rds + 7 with nasal breathing only...compare to with same scale was 9 rds + 2 with regular breathing

Intermediate

10 rounds + 1 rep

Scaled to

24" step ups

Russian KBS--32kg

9 rnds plus 6 step ups

m/52/175

I think compare to kbs were to just above my forehead---today's were up to chest level

compare to--(

Scaled to

24" step ups

32 kg kbs

7 rnds plus 7 step ups

First timer here - Beginner scaled. Did 10 rounds, 7 steps and 9 Swings. Awesome, now catching my breath 💪

intermediate

55 lbs kb

7 rounds

Rx'd 5 + 7 jump up

Intermediate

8 rounds + 14reps

Scaled to 12 min AMRAP of

9 box jumps, 24”

14 kb swings, 53#

6 rounds + 5 swings, then finished the 7th round

59/5’8”/156

30" box, 35lb dumbbell

6 rounds exactly

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

7 box jumps

14 kettlebell swings

♂ 30-in box, 24-kg KB

7+5

30" box, 24kg dumbbell

8 rounds exactly

Complete as many rounds as possible in 12 minutes of:

7 box jumps

14 kettlebell swings

24-in box, 50 lbs kettlebell

7+3

Intermediate 6+14 slow and steady today completed 10 in 18:30

Then did 5 rounds of Intermediate with a 400m jog per round 19:36

Afternoon Inter. Scale 8+4

Wife 16in box #20 KB 7 rounds

Box height Rx

KB intermediate

8R+10

https://youtu.be/c7-li4rzdSc

intermediate

10 rounds + 9 reps

Nice workout!!! Those Boxes seemed a little bit unstable, did that fact challenge even more the workout?

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Weightlifting and... gymnastics? Probably, at this height. Jumping with a big range of motion and jumping with weight, core to extremity, rhythm are also themes.

SHORT MEDIUM LONG

LIGHT

MEDIUM

x

HEAVY

STAMINA SCALE

2 rounds of:

3:00 box jumps

3:00 kb swings

STRENGTH SCALE

AMRAP in 12 minutes of:

2 box jumps

6 kb swings

*go as close to rx as possible

ENDURANCE SCALE

AMRAP in 12 minutes of:

14 box jumps (touch-and-go, lower box, feet together)

14 kb swings (light enough weight to go unbroken)

MY STUFF

Checked the box. 24k kettlebell, 24-in box, didn't count rounds.

GENERAL FEAR LEVEL: 7

I see the demo is from 2019, so want to validate that the standards have not changed. Do the arms need to remain straight during the swing or can they bend (doing more of a clean movement) and then fully lockout overhead?