5/7
4/14
5/20

7’ legless rope climbs from seated. 

M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

56 - Rx
Rope Climbs - 4-4-4 (That got too hard too fast) DB Sq Sn - 6-14-24 (Felt warmed-up by the last round, but arms were crushed by then. Left arm ain't too good at this.)

GWU (10-minutes)
4-minute foam roll
Then,
2 rounds of: 8 to 12 reps 
Banded Pull aparts
Banded Face pulls
Banded Lat push downs

10-minute practice 2 to 5 reps each of:
Candlestick Pistol
Roll overs
Candlestick
Squat to roll over
Squat to candlestick
Narrow Squat to roll over
Narrow Squat to candlestick
Deck squat
Pistol to roll over
Pistol to candlestick
Single leg deck Squat

Practice 2 to 3 reps each of:
Hang
Seated wrap
Wrap down (from above climb down)
Wrap up (one Wrap and stand)

Get a PVC and light DB 10/20
5 to 8 reps each of:
PVC overhead squat
Dumbbell deadlift
Dumbbell high pull
Dumbbell snatch
Squat snatch

BU
1-minute practice each of:
Rope climbs
Squat snatches

WOD
Start wod at :45
With a big class, alt. Athletes on starting stations.

CD 
Wrist stretches
Couch stretch

Rope climbs @10ft
snatch @6kg out of the comfort zone for real

5/12
7/23
12/31

Rope climbs, lying to standing (No rope to climb)
Db squat snatch (5 kg) 

Total: 55 reps
3/8
5/12
7/20

First time did db squat snatch. Very different from bb overhead squat and very difficult. Mobility issue so had to start from very beginning.

12’ rope, no jumping 

4+6 / 4+8 / 6+16

trash at the DB squat snatches

SC 35# db...total reps 52 (2/10,3/14,3/20)

M/49/6'2"/185#

Did KB mile (suitcase carry) with a 53# KB...16:21

M 53/195/6’
3/13
4/18
5/22
as rxd.

Ran a 10k yesterday; my legs are gone today!

Did on a 21m clock:
7:00 to find a 5rm squat clean (185)
7:00-14:00 to find a 3rm squat clean (195)
14:00-21:00 to find a 1rm squat clean (205)

-hadn’t eaten enough! 

44/176cm/172lbs

 humbling Experience 😲 😱 
No overhead room for rope climbs but wasn't interesting in standing 2 lying 
So I searched for substitute found 
👉See saw pull ups 🔥 📛 🔥 📛 
incredible moves that mimicked rope climbing [saw 1st hand how my grip strength is lacking]
👉25 lbs DB Squat snatches 
omg gets exhausting essential with the balance and core stability required 

R1 - 9 rope climbs / 11 snatches 
R2 - 10 rope climbs / 20 snatches 
R3 - 10 rope climbs / 32 snatches 

Scale  / sub: tuck chin-ups, 35# db alternating power snatch.

Snatch: 12, 20, 30
chin-ups: 12, 18, 21 (Translates to 17 "rope climbs")

Is there an official crossfit lexicon to help understand the jargon? 🙂

Scale / sub: L pull-ups & 35lb DB squat snatches
16+21+27 = 64 LPU (21 "rope climbs" at 3:1)
11+20+30 = 61 DBSS
125 (or 82) total reps

Mix of strict and kipping chest-to-bar and pull-ups as fatigue creaped in.
7, 6, 13, 11, 22, 24 reps.

Rx (15' & 50lbs)
3/8
4/16
4/27
=62
Struggled to get low on all snatches

Son(16)
Intermediate - (12' & 35lbs)
3/12
4/20
5/26
= 70

✅

Beginner: 73 reps w/ floor to standing rope &  15lb db. 1k run 5:30

Laying to standing
25lb squat snatch

8/12
11/20
15/28

For Reps:
1 Min Jumping Rope Pull Ups QTY: 30
1 Min Alt Dumb Bell Sqt Snatch @ 10lbs QTY:12
2 Min Jumping Rope Pull Ups QTY: 34
2 Min Alt Dumb Bell Sqt Snatch @ 10lbs QTY: 20
3 Min Jumping Rope Pull Ups QTY: 55
3 Min Alt Dumb Bell Sqt Snatch @ 10lbs QTY: 28

14 years old

13 rope climbs (15ft) 3/4/6
56 db squat snatches (30lbs)

no lift. 

For reps:
1:00 L-sit pull ups
1:00 dumbbell squat snatches, alternating
2:00 L-sit pull ups
2:00 dumbbell squat snatches, alternating
3:0 0L-sit pull-ups
3:00 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

52/118 reps

Intermediate:

4/6
5/11
7/16

Peg board and db squat snatch (50)
2/10
2/24
3/30

M/39/72”/170

5/8
7/14
12/26

Scaled DB weight down to 30 lbs. Climbed a 12’ rope with no jump. DB squat cleans are one of my weaknesses. What can you do to get this range of motion?

72 total with following subs - 
3 rope pullups per rope climb
Alternate squat snatch with one arm (15lb dbell) and squat cleans (40lb dbell) with the other - both shoulders have limitations.	
Also took short rest b/w rounds

Then did 3 rounds of yesterday's workout with mods
500M run, 100 single unders, 10 step jump overs and 10 pushups (burpees cause too much shoulder pain.)

Warm Up

AMRAP10
:30 Samson stretch 
10 pvc ohs
10 ghd back ext
10 ghd sit ups
10 alt db muscle snatch (light)
1 sled drag-pull (light)

METCON (scaled)

Max Reps:
1:00 sled drag-pull @ 135# (0:00-1:00)
1:00 alt db snatch @ 35# dbs (1:00-2:00)
2:00 sled drag-pull @ 135# (2:00-4:00)
2:00 alt db snatch @ 35# dbs (4:00-6:00)
3:00 sled drag-pull @ 135# (6:00-9:00)
3:00 alt db snatch @ 35# dbs (9:00-12:00)

Reps = 75 // 25ft sled drag = 1 rep

M // 50-54 // US 

35 lbs dumbbell
12 ft rope climb, began every ascent seated on floor

4-10
4-18
5-20

61 reps 

Scaled/modified 
For reps:
1:00 jumping jacks
1:00 air squats
2:00 jumping jacks
2:00 air squats
3:00 jumping jacks
3:00 air squats
Score: 686 reps

Rx 
rope climb: 4/4/5
DB squat snatch: 10/18/23
total reps: 64

10 total rope climbs and 58 total db squat snatch w/50lb dumbbell

Intermediate scaled
baby wrap pulls - wrap tied to the pull-up bar (7-10-13)
Alt sqsnatch @20# (12-22-30)

baby snuggles afterwards are the best reward!

Beginner option:
For reps: 55 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and weightlifting. Odd objects. Grip and stamina playing factor in power output. Squatting with upright torso and loss of connection, pulling with skill, scaling an obstacle, jumping with lots of ROM.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM							x

HEAVY

FLEXIBILITY SCALE
As is, but drop the dumbbell weight a ton and go one-arm overhead squat. Or use a bar like a usual overhead squat.

STRENGTH SCALE
AMRAP in 12 minutes of:
4 dumbbell snatches
1 legless rope climb

NEW TO CROSSFIT SCALE
AMRAP in 12 minutes of:
10-second chin-over-bar hold (or use the rope if you can)
10 hang snatches (empty bar)

MY STUFF
Did DT today, not a great showing. 9:15 with 135 (except for last round, went up to 155)

GENERAL FEAR LEVEL: 6?

climbs: 5-7-8
snatches: 9-15-20
total: 64 as rx’d

Scaled:
35lb dumbell
1 rope climb = 2 towel pull ups + 2 knees to elbow 
1min rounds: 2 rope climbs + 9 db squat snatch
2min rounds: 4 rope climbs + 20 db squat snatch
3min rounds: 6.5 rope climbs + 28 db squat snatch

Scaled to 35# DB - just can’t quite get to a good depth with 50. Subbed rope climb (no rope) with pull-ups on odd objects - there was this alpha warrior setup where I was at today that had a bunch of things hanging from chains. Kinda made me think of ninja warrior - pretty cool but odd there wasn’t a rope given the setup.

That all being said, I managed to not keep accurate track of reps though I know I completed at least 10 reps of each movement in each period.

Rxd 61reps
4/11
4/16
5/21

Scaled to strict L-sit pull-ups and 35lbs on snatches. No rope available. Can’t quite do 50lbs single arm OH squats; mobility issue.

1) 10 L-sit pull-ups 
2) 12 alt squat snatches, 35lbs
3) 14 L-sit pull-ups
4) 18 alt squat snatches, 35lbs
5) 18 L-sit pull-ups 
6) 24 alt squat snatches, 35lbs

96 reps

Scaled
3 gi pull ups= 1 rope climb
25# db sqt snatch alt
1 min--12/10
2 min--18/20
3 min--24/32
m/53/175
Sqt snatches didn't feel smooth until the 3rd rnd:)

@ Stacey---great work yesterday! 

Globo wod: sun fir rope climbs are 3 towel pullups or 3 L-sip pullups per rope climb. Dumbbell squat snatches as Rxed.