25:02 Rx'd

One of the hardest WODs I've done. Did quick singles on the cleans using a 25# dumbbell. Broke Push ups into three's and still failed a couple of reps near the end. 

남(m)/46/171cm/96kg/230116/
24-21-18-15-12-9-6-3 reps for time of:
Med-ball cleans
Push-ups
♀ 14-lb. ball ♂ 20-lb. ball
If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments./
18분27초/
월요일 저녁 첫번째와드

CFWUx2
13:06

13:34 rx

outside, subbed squat jumps for clean

8:52

9:58

9:33
Rx’d

9:40. Just finished this one up today, for some reason it took way longer to find time to do this one. Good leg burner! Pushups had to do 2 sets each round until the round of 6. 

12:34 rxd. Shoulder width gymnastics pushups. First round cycled/unbroken but after that I dropped it about every 3 reps and broke pushups into 3-4 sets most rounds. The squat cleans got my legs tired but struggling with the pushups provided just enough rest for my lungs to keep doing cleans even when dropping the ball. I thought I was moving pretty fast overall but looking at some of these times makes me wonder if people are power cleaning the MBC’s or something!! I just don’t know how else I could shave over 4 1/2 minutes off my time and some with 8 minute times still had time to break the pushups?!?!?  I bet if I had the cardiovascular endurance to do this in 8 minutes I could also run a sub 6 mile...feels like it anyway...

41/182/69”

Done with a 10kg plate and squat clean
9:46

15:34rx

RX
16:08

14:06 Rx’d

Rx'd - 8:42

10:05 Rx 

Lucas: 16:44 - used bag of rice (maybe 10lb.?)
Me: 19:40 - 20# ball & full squat cleans; quads were fatiguing in first rd of 24 (been doing heavy squats lately) so this was a slog; push-ups were fine

M/50/1.74m/105kg
Training / Scaling at home during social dist. 

14'38"

58 / 175
as RX'd
10:43

9:21

Cinder block cleans :)

6:55

M/34/6’/175#
10:29 Rx

12:45 rx

10:45 rx 

8:13 rx
m/40/158#

Male 50 73Kg/181cm
15:36 Rx'd 

time cap. 14’20” 
medicone ball 30 lb

10:47
20# vest

Dit it yesterday, 14'41'' with 80lbs.
M/6'3''/52

M/42/6’3”/215

12:07

wow I’m sore from the 5 reds of 20/40/60 pull-ups/pushups/squats

11:19 rx

 Apx two short breaks on most rounds of push ups

m/39/6’2”/210

14:11
5 gallon bucket filled with 20 lbs

8:35 RX. 

12:19

50IB sandbag

12:52 RX... 52 yr old

11:46 - Rx 

GRIT Adaptive workout for Friday

24-21-18-15-12-9-6-3
Med ball cleans / Med ball lap to OH
Push-ups / Chest press (band or light weight)

Most of my at-home athletes do not have a medicine or slam ball - I'll share some ideas for household objects as makeshift med balls in our daily email. 

Some of my seated folks will probably prefer seated dips to the chest press, depending on what equipment they have on hand. 

This is one I know they're going to underestimate a bit - it's always fun to watch that play out. Only because I know I regularly do the exact same thing. :) 

My time was 11:20

35y, 74kg, M, did 21-18-15-12-9-6-3 reps of Barbell squat clean (20kg) and Push ups.
My mom, +70, 78kg, did 27-21-18-15-12-9 Squats and sit ups, she had a weird pain in the base of the right hand that prevented her from doing pushups today. 
My dad +70 newbie did 15-12-9 Squats and Push ups. I am so happy he managed to break parallel in almost every squat today, first day he does that. Key for him doing that was elevating the heel a little bit by steping over a rubber mat.

M 66"/160lbs/54 yo
8:22 as rxd 
Unbroken cleans, broke up pushups round of 15 and beyond.

M/64
Rx (20lb. DB): 10:46

12-9-6-3 reps with 20# med-ball & knee pushups. 5:34 time.

12:18

Used tool bag filled with bricks to #20

14:47 

19:11

subbed 25Lb DB for cleans

11:23 Rx

had to break cleans up to 2 sets in rounds of 21 and 18. UB otherwise

pushups broken up into 3 sets from rounds 24 to 9. 4-2 in round of 6, UB for 3.

33 YOM 6’4” 217

11:15
subbed 20lb med-ball for a 22lb kettlebell

55 YOM 5’6” 209

For Time
24,21,18,15,12,9,6,3 reps

24 Lb Med Ball Squat Cleans
pushups

15:21

M/35/175#

11:48m 
Rxd - Unbroken
20# DB. (don't have medicine Balls)

Hard to go unbroken!  Mind Game

13:00
26# kettle bell 
unbroken cleans
broke up push-ups into 3 sets
M-42-5’10”-185lbs

8:16 RX 

16:14
Subbed to 24-21-18-15-12-9-6-3 of : Dumbbell cleans @9kg (20lbs) / Push-ups
M / 41yo / 176cm / 70kg

Knee push-ups and 15# ball, no timer.  Seemed to take forever but it got done.

13:25

20 lbs DB goblet squat clean

6:50

don't have a med ball, so I sub’d a 20# kb clean instead

One of the most interesting things I've found in the data surrounding COVID comorbidities - which seems to be similar to that which we saw with H1N1 and SARS - is that the link between morbidity and mortality is stronger with diabetes than even with pulmonary or immune system pathologies. That is, a diabetic without COPD may be at higher risk than a nondiabetic with COPD, particularly with regard to severe disease risk and mortality.

This data is consistent with that, and narrows the focus even tighter - glycemic variability specifically, as we would expect in insulin-resistant individuals, with or without diabetes, increases risk. That tighter focus draws us toward the mechanisms moderating these effects, suggesting inflammation, oxidation, or vascular or endothelial dysfunction likely play a direct role in the more severe forms of these conditions, even beyond any correlation between metabolic dysfunction and pulmonary impairment. This is particularly concerning given, as the authors show here, metabolic dysfunction may both increase risk of infection and vulnerability once infected.

There's much more to be said on this front, but this review and others like it suggest to me that diabetes is a marker for an unhealthy inflammatory, oxidative, vascular, endothelial and/or immune state that predictably and consistently increases vulnerability to acute disease. If that is an accurate read of the data, it suggests the role of metabolic dysfunction in morbidity and mortality is likely underappreciated - and so to the benefits of metabolic health.

18:26. Draining but fun!

8:17Rx. That was a doozy 

7:58 RX great warm up work out 

14:25 Rx

not too bad for a near 50 y/o

8:37 with 20-lb med ball but subbed sit-ups for pushups to relieve AC sprain from press to handstands the other day.

13:21 

filled an old basketball with 20 lbs of sand

so we getting back into this still have a wrist and elbow injury so I only did alternate rounds and forgot to time it but I kept going pretty steady It was good

Rx’d 8:22

10:23, rx

Rx, 13:12

10:45

Scaled sets and reps
Med ball clean: 24-18-12-6-3
Push ups: 24-21-18-12-9 (forgot the round of 15)

Good morning!!! Before i do the workout i did a warm up  wod of six minutes with 12 push ups and 12 goblet squats with a 6 kgr dumbbell. I did 3 1/2 rounds and after i start the main wod. I did it in 15:10 but my triseps was "burned". Extremely useful was the "CrossFit - The Medicine Ball Clean: Part 1 and Part 2".If i can make a suggestion it is useful to put links  with the exersices of the wod under the wod of the day to help "garage gym warriors"......!!!! Thank you and have a nice day!!! 

Partner WOD with my Wife Sara. Modified medball to workout sandbags and modified her push-ups to help with her wrist recovery still. Break down below, great little workout and a good burner in the morning. Feels good getting back into circuit training and some basic movements. 

Marco - Full Work Out
Sandbag - 25 lbs
Time - 18:09

Sara - Reduced Reps (24, 12, 9, 6, 3) 
Sandbag -12 lbs
Time 14:56

RX 11:22” 
#Ecuador

Rx: 9:24

12.45 10kg ball

Rx: 8:02

14:52 Rx'd... I've never done medball cleans my cycle time was horrible on those. Pushups were pretty easy. 30/m/74"/200

49/m/5'11/174

used 20lb dumbbell (felt too easy to grab?)

8:20

13:35 RX. Love the mods people are putting up!!

42/M 7:50 rx 

Rx 10:08

Jackie:
10# med ball
knee push ups
12:25

M/30/185lb/5’10”
12:00 #35 dumbbell

M/49/170lb/6’1”
11:36 #30 sandbag

13:30 RX

17:38 
First WOD in months! I only have a #15lb kettle bell, so I used that. Also did knee push-ups throughout the workout. 

10:20 Rx+ (30# wall ball)

10:10 Rx 

7:30 Rx

16:51
20lb (per arm) dumbbell cleans 
pushups

kind of forgot I was replacing only one med ball and ended up technically doubling the weight - oops 

11:45 RX

12:19

used soft cooler bag full of water bottles; adjusted until 20lbs on the scale!

20:21
14# medball 

10:23. 30 lb slam ball

M/39 9:54 rx

30lb medball

10:54
Did regular pushups the first 2 sets. Then knee pushups till round of 6

Serious pec workout

8:30 Rx
That was fun.
m/52/5'11"/200#

I used a 10# medicine ball and did the first set of push-ups from my feet, but the rest were from my knees.

11:55

12:22 2 x 6kg kB for cleans

21:00 rx 
95 lb barbell - that was stooopid but a good workout 

Removed the first round of 24, did 21-3. Med ball cleans (20#) and HR push ups. 11:06

17:50 
used 15lbs dumbbells instead of med ball 

9:42
used a 20lb dumbbell in place of med ball

10:26 (25# kb)

Rxd
13:19

18:40
10kg sandbag

As rx’d, 7:49.

Unbroken cleans.  Broke push-ups into 3 sets through 18, then 2 sets through 9.  Incision on knee looks fully closed up, so I tested out a variety of movements.  Worked up to 185 back squat with no issues – it actually felt great; I have really missed squatting.  Cashed out with 1 mile jog.

47m/5'10"/180

In: 1/2 mile run
Out: 1.5 mile run

Time: 12:32
14lb Ball 

16:21
I also added in cone hops as a 3rd move 
I used a backpack with 2 gallons of water as my "odd object" 

12:22 rxd

Rx'd
14.39 min 😅👍

13:26

used 2 - 10lb plates in a backpack for 24 & 21 then switched to 1 - 10lb plate.

14,20 rx ......i’m 52 years !!!!!

8:42 Rx

Completed in 7:25.

Andy from Belgium

M/37/179

Rx'd 
10:40
I Don’t have wall ball...
....my wall ball is a pack of six, 1.5 liter bottles of water🇮🇹

M/45/6'2"/185#

Rx'd 
10:51

Used a 30-lb med ball

=8:19

M/36/5'11"/184

12:17 RX'd

20 lbs of plates in a leather duffle bag (stuffed with towels to keep things relatively tight)

10:53

Filled a backapack with 15lbs of protein shakes (warning: DO NOT DROP!) and 5lbs plate
10:52

All cleans unbroken; push-ups not.

11:34 Rx - 25# Med ball

9:34 rx

9:49 Rx

Used an old front rotor, weighing 25lbs. 10:43

This workout is simple and dirty. The volume of both of the movements is high, but expect to be able to maintain a faster pace on the medicine ball cleans compared to the push-ups. A nice goal is to attempt unbroken sets on the cleans. For the push-ups, expect muscular endurance to be a limiting factor. Consider breaking the rounds up into small sets with short rest periods to help maintain consistency and range of motion. Faster athletes will be done in under 8-10 minutes and I'd like to have all athletes perform a variation that allows for successful completion in under 15 minutes. As for scaling:
Consider reducing the reps on either movement if you will need to break any round into more than 2 or 3 quick sets. If unable to perform push-ups, perform a kneeling push-up, incline push-up, or band-assisted push-up will be the primary variations. 

No med-ball so used 20lb slam ball for cleans.  Split push-ups for quick breaks in order to not burn out shoulders too quickly.
10:18

10:02
Subbed 20lb backpack cleans

9:57
18-16-14-12-10-8-6-4-2 50# Sandbag Squat Cleans
Pushups RX
Felt good, nice workout

12:19 Rx

8:57

Put two 10lb bags of grass seed into one of those reusable plastic bags from Whole Foods.

16:48 Rx

24-21-18-15-12-9-6-3 reps for time of:
Med-ball cleans
Push-ups
♂ 20-lb. ball

13:00

Rx’d 
13:45

I added to this workout

kept the repetitions

Medball squat cleans 20lb ball
pushups
ab mat no swing sit ups

14:30

12:02 rx 
Good workout. 

rx 
11:52
dropped ball from top of squat clean for each one 
focused on form throughout.
m/50/175

Time : 37min 17sec

I don't have a Medicine ball, so I used my backpack filled with 4 bricks. 

Subbed 12kg kettlebell squat cleans.
7:35
43/1.78m/77kg

M/36/6”/87kg
10:49rx

Stud!

RX:9'42''. (with my perfect partner.)
https://youtu.be/lMZOI0QWyug

Champions Club Scaling Notes

RANT
Med ball cleans are always tricky for our peeps to count. They want to count each rep as 2 (one for when the ball touches the ground for deadlifts and one for when they land in a squat.) I have given up on trying to fix that, so some only do like half the reps. Oh well. I always assume clean/snatch are full squat unless otherwise noted, and I see the full squat playing into this workout well.

MAIN DECISION
Do I have the strength required for the stamina here, or do I need to break into managable chunks?

NEW TO CROSSFIT SCALE
AMRAP in 12 minutes of:
12 med-ball cleans
10 push-ups

WHAT ABOUT THE MOVEMENTS
Jumping - full squat, upright torso, change of shape from start and finish, odd object
Pushing - midrange, bodyweight

WHAT ABOUT THE REPS
Lots of reps with a small descent means stamina gets a slight nod over endurance here, but if they didn't want to intensity to be a factor at all they'd have just kept the reps at like 10 rounds of 18 each

LEARN TO COOK
If you have the capacity to go either straight through, of mostly straight through, this one will be for you as rx'd. If not then you'll want to find some numbers that will make you break once or twice per set late in the workout, but not all that often. AMRAPs are good formats for this practice.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
New to CrossFit scale

GENERAL FEAR LEVEL: 5

Sub med ball to 10kg dumbell. Good sesh! 12min 

▶ INTENDED STIMULUS
.
Nowhere to hide. Nowhere. Not even behind the lack of equipment, this workout can be easily performed with a heavy backpack. One upshot of the current situation is that it serves to remind us that the basics. CrossFit training can be met with or without equipment. Today you have 216 total reps. You want to get them done in the 10-12 minute range. Medium duration, high reps, and a descending rep scheme, in other words: let's breathe fire! If you are positive, you can do this unbroken. Then your task is to go out at a solid pace right from the beginning. If you think stamina on the push-ups will be a problem, break early and break often, and consider scaling by elevating your hands a little. This workout should feel awesome. The place you want to be is the following. You want to keep the same pace in every section. Moreover, you want to think that it is only possible because there are three fewer reps to complete. Today is a good day to push it! PUSH IT!

▶ OPTION 1
24-21-18-15-12-9-6-3 reps for time of:
Med-ball cleans
Elevated Push-ups (8 inches)
♀ 10-lb. ball ♂ 14-lb. ball

▶ OPTION 2
24-21-18-15-12-9-6-3 reps for time of:
Med-ball cleans
Elevated Push-ups (10 inches)
♀ 8-lb. ball ♂ 12-lb. ball


▶ Backpack Clean:  The mechanics are the exact same of the medicine ball cleans. Focus on a full body extension: ankles, knees, hips and back.

GENERAL WARM-UP

2 rounds of:
400-meter jog
10 Spiderman lunges
10 Medicine-ball good mornings
10 PVC pass-throughs

SPECIFIC WARM-UP

Medicine-ball clean
Perform 5-7 reps of each part of the progression:
Deadlift
Deadlift + shrug
Front squat
High-hang squat clean
Clean
Touch and go cleans

Push-up
15-second hollow hold
30-second high plank hold
10 scapular push-ups
5 push-ups

Practice
3-2-1 of:
Medicine-ball cleans
Push-ups

AT HOME VERSION
24-21-18-15-12-9-6-3 reps of:
Air squat + jumping lunge
Push-ups

Globo/Home scale:  Sub medball cleans with odd object cleans held in a similar manner as the medball clean.  Backpacks, duffel bags and concrete bricks work well.  If all you have is a lightish dumbbell, hold both heads and clean the single dumbbell, pulling from mid chin then squat cleaning it.   Bodyweight sub either squat  jumps to object,  or squat high jumps. 

Pushups as rxed.  Scale to knee or wall pushups as needed.