16:34
Rx’d

GWU
12-minutes of:
30-sec Bike, nose only 
5 Standing circle toe-touches, each way
10 Ring rows
5 Inverted burpees
10 hang muscle cleans, Bar or PVC

SWU
5 reps Banded Pike push-ups
3 reps Pike push-up
3 reps Box Pike push-up
2 reps Handstand push-up

5 reps Box assisted pull-up
3 reps Single leg box assisted pull-up, each leg
2 reps Strict pull-up
2 reps Strict C2B

BU (15-minutes)
4 sets 
Clean, every 90-sec. 
3 reps (EX: 95-125-155-185)
-practice some sit-ups and dumbbell snatches after your cleans as needed

WOD (20-MINUTES)

CD
Couch stretch
Seated straddle stretches

M/5'8"/27/180lb
CrossFit AFK

13:22 - Rx (First pull-ups in months. Shoulder felt good finally, no pain.)

10 GHD sit ups then 40 ab mat it ups (abs still sore from accessory on Monday. Today Friday 9/22)
the rest RX

Time 9:26

M/33/210LBS/5'7"
(23:45)

50 AbMatSitups
40 DB Snatch alternate 35lbs
30 PullUps (8,6,5,4,4,3)
10 WallWalks (4,3,3)
10 PowerClean 165lbs (Singles)

PullUps and WallWalks were harder than the cleans.

Scaled to:
Ghd sit-ups from seated row machine 
17.5 kg db
30 chest to bar pull ups ( almost chest touching)
Wall facing handstand pushups with ab mat
45.5 kg cleans

Time: 29:40

Intermediate, subbed 25 KTEs & 25 back extensions for sit-ups, 50# dbs for cleans

21:32

35 lb DB
125 lb bar
11:57

22:08 rx weight; banded pull-ups 

RX: 12:14

15:23

Done on 8/30/23

5:00 C2, CFWU,

50 GHDS, 20-15-15
40 dumbbell snatches, 20, 20 
30 chest-to-bar pull-ups; scattered throughout breaks in 3s, just best PU, not chest to bar
20 push presses; 65#
10 cleans, 95#
 
27:13 

M/61/190

9min35 rx

M/37/6’/178#

12:11 Rx
Those cleans were tough!

Deo gratias

RX in 14min55, struggled on the cleans...

Modified:
--

For time:

50 GHD sit-ups from bench
40 dumbbell snatches @ 15 kg, alternating every 10 reps 
30 dumbbell bent-over rows @ 2x 12,5 kg 
20 dumbbell strict presses @ 2x 12,5 kg 
10 dumbbell cleans @ 2x 12,5 kg 

> 12:27
-
Peace.

6:46

17:46 CFHIM

20', Rx (though strict pullups)

Beginner: 12:27 w/ kipping pull ups. 1k run 5:20

I’m a few days behind but still following…
12:30 
50 straight leg sit-ups/25# DB snatches/ mix of ring rows and banded strict pull-ups/ pike push-ups/ 95# barbell

7:25

50 hollow rock
40 db snatch, 30lbs
30 pullups
20 DB strict press, 30lbs
10 hang power cleans, 95lbs

RX - 12:36

9:27 — Scaled to: 25-lb DB, regular pull-ups, 90 seconds to bank HSPU (can't remember how many I got, but it was less than 10), and 103-lb cleans.

8’14 rx

08:45
Rx

23:12

New to this style of training coming in from strongman trying fill in some deficiencies I have with power and conditioning

50 GHD
40  Dumbbell Snatches @65lbs
30 chest to bar pull ups
20 log presses @ 100lbs (still want to train strongman events)
10 Cleans @ 225 lbs

50 Fitball situps
40 DB snatch 10 kg
30 modified pull-ups on the Smith machine
20 handstand push-ups on the box
10 cleans 20 kg

15:43

M42/169#
50 GHD
40 DB SNATCH 50#
30 PU
*10 HSPU
10 CLEAN 135#
TIME: 22.13

Had to drop the amount for HSPU, need to work on technique and pace.

14:16 Rx

Beginner option: 13:26

I scaled the cleans the sit ups. Took me 25mins. 

18:25 time. 
Scaled: 
no GHD so used decline bench
28lb kettlebell for snatches
 and assisted pull-ups 
pushups over handstand pushups
105lb cleans

Scaled: 8:05

Subbed 30 c2b with 30 cal ski. Had c2b yesterday. Otherwise rx. 

Intermediate 
15:04

10:09. Strict pulls ups instead of c2b. 50#/185#. 

7:41 rx

Didnt have a ghd so:
40 Raised sit up
then Rx
11:26

16:22 butterfly pull-ups for C2B Pull ups, everything else was RX.

Rx 06:27
치퍼는 못참지~~
아~트로형 와드 너무 좋아~~

No GHD so I did Sit ups
Rx dumbell but 165 in the bar
15:12

No GHD so I had to sub sit-ups. Used RX dumbbell but 165 on the clean. 

12:20

12:15 RX

13:30 rx 

Beginner 1st workout.

50 (Scaled) Sit-ups (this ate up so much of my time)
40 Alternating DB snatching alternating 50lbs (Harder then I expected it to be)
30 (Scaled) Jumping pull ups (needs improvement)
20 (Scaled) Box Handstand push-ups (struggle but manageable.
10 Power cleans 185lbs

time: 22:46:90

https://youtu.be/DR1eHkuvk2k
50 Incline Situps
40 Dumbbell Snatches, alternating 50 lb
30 Strict Chest to Bar Pullups
20 Strict Handstand Pushups
10 Dumbbell Power Cleans 45 lb
I completed the Workout in 16:52 minutes.

15:15
power cleans 

6:12 RX

50 s ups, 40 barbel muscle cleans @ 25kg, 30 assisted pull ups, 20 push ups, 10 cleans @ 25kg
Time: 16:09

50-40-30-20-10
situps 25# DB Pull-down 100# 25# DBs seated press
95# Cleans
16:05

8:03 Rx

Strength: 
Juggernaut week 15 squats 

Wod:

5 rounds:
10 v-ups 
4/4 KB snatches 24kg
6 pullups 
4 pike presses 
2 cleans 155#

14:10

M 53/195/6’
No ghd so subbed abmat sit-ups.  Regular pull-ups instead of chest to bar pull-ups.  Cleans at #145.
11:34.

Beginner 19:22 

12:24 Rx

Sit-ups 
c2b inverted row
10:29

For time:
50 butterfly sit-ups. Used abmat 
40 db snatches, alternating. Did not go from floor every time. More of a hang snatch. 
30 kipping pull-ups 
20 push-ups
10 cleans

35lb dumbbell
95lb for cleans

12:57

14:34
50 ab mat situps
40 DB snatches - did 10L/10R x2
30 Banded pullups (green,blue, and black band)
20 pushups on knees
10 cleans @ 35lbs

For time: 24:21
50 GHD sit-ups 50
40 dumbbell snatches, alternating 50x40
30 chest-to-bar pull-ups 30
20 handstand push-ups 30
10 cleans 145x1 155x1 165x1 175x1 145x6 

8:51 scaled 

17:13

50 roman situps (no ghd access)
40 snatch 30lb
30 ring rows
20 pike pushups
10 cleans 135lbs

Scaled
50 GHD sit-ups (bar-bench set-up, got below parallel)
40 DB Snatch alternating (45# DB)
30 CTB Pull-ups
20 DB Press (2x55# DBs)
10 PC 135#
15:51

No GHD rack, so improvised with usual make-shift rig.  45# DB was closest available to Rx that still let me hit big sets.  Left elbow and wrist weren't going to take HSPU or heavier clean loading so scaled to what didn't hurt.  CTB pull-ups definitely took the longest-did in sets of 3.  I'm not pleased with my time, but doing the pull-ups Rx was more important to me today, so in that I am satisfied.

37/74”/248
15:35 Rx

8:59

50 GHD Situps
40 Alt DB SN(35lbs)
30 Pullups 
20 HSPU(to abmat)
10 CL(135lbs)

Beginner 
50 SU
40 Alt DB Snatches 20lb 
30 Jumping Pull Ups
20 Incline Push Ups 
10 Power Cleans @65lbs. Still struggling with wrist mobility. 

TT 7:49

M/39/72”/168

as rx 14:38 

22:30 
Normal Situps 1:45
45 lbs Snatches 2:37
Strict C2B Pullups 5:40
Strict HSPUs 3:47
135 lbs Cleans rest (Warmed up to a 185 lbs clean but after the other exercises the power was gone and I went to 135 after stubbornly trying for far too many minutes) 

Rx
10:03
Lost about half of the total time in C2Bs. GHDs & HSPUs were unbroken; snatches almost were but was a little gassed after GHDs.

Son(15)
Same reps but at 35/135lbs
19:51

11:29Rx

First time doing kipping anything since quarterfinals. Those chest to bar after the GHd made me feel like a fish out of water!

Good burn - and fun to push through the lighter cleans at the end. 

Rx- 8:01

Beginner scaled - 20:35

50 candlestick sit-ups (no GHD machine)
40 dumbbell snatches (22.5# alternating)
30 assisted pull ups (75# - broke up into 10-6-5-5-4)
20 knee pushups
10 cleans (3 @ 75#, 7 @ 65#)

Rx’d 11:26

10:18rx

Rx’d:  11:16

M/ 40y/ 173lbs/ 68”

Ab mat sit ups
45lb db
135lb power cleans 

16:24

34:12

50 sit-ups on incline bench with legs straight
20 barbell snatches (95 lbs, do not have dumbbells)
30 pulls-up (had to really break them apart from 2-6 reps)
20 hand-stand push ups
10 cleans (1 rep 135 lbs, 9 reps of 115 lbs)

17:34
50 - Ab Mat Situps, 40 - 50# ALT DB Snatches, 30 - C2B (slow, but had a few ones strung together that felt GOOD!), 20 - HSPU (kipping), 10 - squat cleans 150#.

Subbed weighted Sit Ups 10 Kg, Strict Pull Ups, Strict HSPU and 70 Kg on the bar for the cleans. 

8.49

Strict Pull Ups in 15-10-5
Strict HSPU in 10-5-5
Cleans in singles 

As rx'd, 14:09.

Broke GHDs 30-20, DB snatches 20-20.  C2B pull-ups went better than expected, 6-6-6 then 3-3-3-3.  HSPUs 15-5.  All singles for cleans – these felt much heavier than expected.  Took most of them from the hang.  Did after heavy box squats.

50m/5'10"/185

22:13
cleaned 135 to practice better form. 

41, beginner, scaled

14:37
25 GHD
20 snatches w/ 16kg kettlebell 
15 band assisted pull-ups 
20 elevated pushups 
5 cleans @135

13:46rx

12:40 Rx

Scaled to:
50 GHD sit ups
40 DB snatch alternating w/50lb db
30 strict pull-ups
20 strict HSPU
10 dumbbell squat cleans w/ 2x50lb dbs

9:46

7:01🤠🤠

13:20 RX. 

RX
13:00 

Rx   6:29


*That was a fun, quick Chipper!

14:49 RX

Rx rep scheme. Scaled to 35# DB snatches, regular pull-ups, 25# DBs vice HSPU, and 115# power cleans. 
14:11
Well built workout. Agree with Chris that the movements complemented each other well. 

60/5’8”/158

8:04

50 sit ups
40 alt DB snatches 25lb
30 C2B pull-ups
20 HSPU
10 cleans 80lb

Male, 26 yo, 205lb.
12:33 Rx

M/31/204/5’10

Intermediate Option —-> 17:03

That was an incredibly humbling WOD. Today was one of those days where I’m just happy I got the work done and survived. 

13:16 RX 

Hotel gym. Subbed
50 sit-ups
40 35lb db snatches (35lbs)
30 pull-ups
20 HSPUs
10 45lb db cleans (90lbs)
12:47

9:43 
150# SB cleans to shoulder for power cleans 
4” Deficit HSPU 
GHD sit ups and chest to bar
50# DB snatch 

 Cleans #135

10:47

SC to ⚓ SU/45#db/PU/str HSPU 1/2 to 4"mat&2"mat/165#...20:51

10:15 as Rxd 44yrs old

Scaled to
50 abmat w/20# slam ball
40 db snatch alt w/35# db
30 strict "clavicle to bar"  more than a pull up, but can't with good conscience call them ctb:)
20 sh press w/40# db's
10 pwr cln @ 125#
14:55
m/53/175
So during the ruck yesterday, I walked past my son's HS tennis team's practice--I was walking and watching (bad combo for me:)
stepped in a small pot hole, lost my balance--not a big deal if I didn't have a 45# backpack---took a tumble, landed sort of gracefully thanks to my
limited bjj training, and kept going after assessing no issues.  And no issues last night either.
Woke up this morning and could barely bend my right wrist, so bailed on the hspu and cleans were passable

Rxd 20:30

16" rx

Another slice of humble pie :]

6:25 Rx

19:56 scaled - pull ups and hspu took forever!

GHD / 50# DB snatch / jumping pull ups with slow negatives / pike push ups & hand release push ups / 125# power cleans 

50 sit-ups 
40 DB Snatch #50
30 C2B Pull-ups 
20 HS Push-ups 
10 Cleans #135
14:50

For time:
50  sit-ups
40 hang power snatches,  barbells 50 lb
30 chest-to-bar pull-ups
20 handstand push-ups
10 cleans 132 lb
total time 🟰14:00”

V-ups
10 kg (22 lbs) DB Snatch
Sumo Deadlift High Pull with 2 DBs
HSPU
Squat cleans with 2 DBs

8:30

15:41
17.5kg db
75kg cleans

I have a question with workouts structured like this. Are you suppose to follow the order as the exercises are listed. Or can you do 5 cleans first, do some other movements and come back later and do the rest ?

Globo wod:  A long Quarterfinalish chipper here today.  For those aspiring to quarterfinals and with proper gear today consider following Games standards for the movements, and squat cleans for the cleans.  If you are using iron plates today use a weight that you can touch and go squat clean for at least 3 reps. HSPU sub heavy dumbbell strict presses at 60-75 percent of your bodyweight total combined weight of the dumbbells. GHD situps: If you don't do GHD situps often consider subbing another movement or scaling the reps back.  Uncle Rhabdo is not to be messed with.  Subs for GHD situps are to sit perpendicular on a bench with your feet under heavy dumbbells and do situps touching the ground behind you,  situps on an incline board,  weighted situps,  or 2 to 1 abmat stick situps. For chest to bar pullups if the pullup bar you have doesn't allow kipping do strict pullups, same number.  Dumbbells sub dumbbell squat cleans 50/75lb dumbbells. Scale weights and movements as necessary. 

For time:
50 sit-ups
40 dumbbell snatches, alternating
30 assisted pull-ups
20 assisted push-ups
10 cleans
35-lb DB, 115-lb cleans
11:21

Champions Club Scaling Notes

RANT
I think I remember reading in one of Coach Glassman's articles - probably the Theoretical Template one - that you are likely to never repeat the exact same stimulus in a 3-day cycle in your CrossFit life. While this is true, sometimes the difference might only be something noticeable in a CrossFit sense, and not as much outside the gym. For example: Diane and the Wall-Walk Diane from a week ago: definitely a different stimulus within the context of a CrossFit workout, but probably not a difference that could be seen on a basketball court. Earlier on in CrossFit caught up in trying to find unique workouts that gave me a really spicy dose when, in reality, I would have probably been more beneficial for me to just try Elizabeth again and get a faster time. Or Eva. Or whatever. But with that being said... this one was really spicy for me, and I felt like the movements played so well off each other with surprisingly exhausting effects.

WORKOUT THEMES
Gymnastics and weightlifting. Closing the hips (pulling), opening the hips (pushing), pulling with the shoulders, pushing with the shoulders, then putting it all together. Also a lot of changing orientation.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM				x

HEAVY

MOVEMENT/FORMAT QUESTIONS
Is my technique consistent enough with each movement to go for speed?
Keep the strength/ROM of the movements and slow the whole thing down, or scale to preserve the speed?
For subbing do I want the specific skill of the GHD sit-up, the general movement pattern of changing orientation, of the specific emphasis on pulling from the hips?
Preserve the upside-downness of the HSPU and cut ROM, or full ROM with dumbbell press?

MY STUFF
8:14, scaled to 135 on cleans, regular pull-ups. Was going to to strict pull-up and hspu but wanted to preserve the intensity. 10 reps into the dumbbell I knew it was going to be way tougher than on paper. Well done as usual Dave!

GENERAL FEAR LEVEL: 8