The Muscle Up link isn’t working for me. 

8, 8, 5, 6, 5, 3, 1

9 + 8 + 6 + 6 + 5 + 5 + 5 = 44

M/33/5'7"/215lbs

0.5Miles WarmUp(6:00)
PullUps 3

AMRAP
0.25miles ~ (2:30) x4
PullUps 28 (7,7,7,7)

0.5Miles CoolDown
PullUps 4

Thanksgiving Day morning run. Didn't do Turkey Trot 5K due to overnight work and breakfast with family. Was gonna rest today instead of yesterday, but fatigue and turkey day running tradition worked out better. 

Did this workout at the powerlifting gym on the treadmill. Probs could've done more at the college gym, but the workout sufficed for a time crunch. Did not redline but got more of a PullUps pump, than VO2 max. PullUps were smooth, and good moderate volume. 

2Miles w\ 4x0.25Miles at moderate tempo RPE 80%
35 PullUps RPE 70©

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

48 reps - Rx (15-11-9-8-5 pull-ups, 1:59-1:43-1:47-1:50-1:59 400's)

GWU (12-minutes)
Banded 7 (10 reps each of: pull aparts, angled pull aparts, small pull aparts, overhead tricep press outs, pass throughs, face pulls)
Then,
20-ft of Line Drills x2
-knee hugger
-toe pull
-lunge with twist
-inchworms

SWU (12-minutes)
Running Drills
Wall Pulling Drill
1-1-2-2-3-3-10sec-10sec-20sec
Wall Falling Drill
1-1-2-2-3-3-10sec-10sec-20sec

Pull-up Progression (Banded Pull-ups as needed)
3-5 reps each of:
5-sec. Hang
Active Shoulders, 3-sec. hold at bottom and top
Bottom Half Pull-ups, 3-sec. hold at bottom and top
Top Half Pull-ups, 3-sec. hold at bottom and top
Pull-ups, 3-sec. hold at bottom and top

BU (8-minutes)
2 Shuttles
Burpee pull-up
2 Shuttles
Jumping pull-ups
2 Shuttles
Pull-ups
2 Shuttles
Pull-overs

WOD (20-minutes)

CD (4-minutes)
Laying Banded Ham.
Banded Lat Stretch

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

15-11-9-8-5 - reps - Rx

GWU (12-minutes)
Banded 7 (10 reps each of: pull aparts, angled pull aparts, small pull aparts, overhead tricep pushouts, pass-thoughs, face pulls)
Then,
20-ft of Line Drills x2
-knee hugger
-toe pull
-lunge with twist
-inchworms

SWU (12-minutes)
Running Drills
Wall Pulling Drill
1-1-2-2-3-3-10sec-10sec-20sec
Wall Falling Drill
1-1-2-2-3-3-10sec-10sec-20sec

Pull-up Progression (Banded Pull-ups as needed)
3-5 reps each of:
5-sec. Hang
Active Shoulders, 3-sec. hold at bottom and top
Bottom Half Pull-ups, 3-sec. hold at bottom and top
Top Half Pull-ups, 3-sec. hold at bottom and top
Pull-ups, 3-sec. hold at bottom and top

BU (8-minutes)
2 Shuttles
Burpee pull-up
2 Shuttles
Jumping pull-ups
2 Shuttles
Pull-ups
2 Shuttles
Pull-overs

WOD (20-minutes)

CD (4-minutes)
Laying Banded Ham.
Banded Lat Stretch

Completed at hotel gym on treadmill. 

6R + 100m. 49 pull-ups. 

7 rounds-63 pull ups, on treadmill

Rx on treadmill 
15-12-9-8-8-8
60reps

Rx:
10-7-7-7-7

Sub 0.5mi echo 🚲...7 rounds, 52 PU (10/7/8/7/6/6/8)

Rx, on the trueform
61 reps = 16-12-8-8-9-8

12
9
7
7
6

M/51/86.5

6r

7-7-7-7-7

1200M row, ~5:00 min, CFWU

5 rds, treadmill, 6.3ish mph, 7 pull ups each round; over and underhand alternating each series
21;03

Modified
--
5 untimed rounds of: 
20 GHD sit-ups
max reps DB bent-over rows @ 2x 15 kg
--
Peace. 

M/37/6’/174#

Rx 15/11/9/8/7/7/8

Deo gratias

RX 12-10-8-8-8-7-7 + 200m

55

67 pull UP au total en 6 rounds

M/53

6 rounds 
400 m + 12 strict; 400 m + 9 strict; 400 m + 9 strict; 400 m + 7 strict; 400 m + 6 strict + 1 kipping; 400 m + 6 strict + 1 kipping; 100 m

5 rounds

9 max pull ups 

8 Rounds, 65 pull ups total

M/51/5'8"/60/150lbs

13-10-7-7-6-6-6
55 reps Rx

Compare to 190607: 60

RX 
6 rounds 
1- 9 strict
2-7 strict
3-6 strict
4-4 strict + 10 butterfly 
5-3 strict + 10 butterfly 
6-3 strict + 10 butterfly 

23/17/12/13/12/11/12/9

Rx
Outside and sleep deprived
15+10+8+9+8+6+7=63

M/54/217lbs. 
Strict Nicole
Complete as many rounds as possible in 20 minutes of: 4 rounds 28 strict pull-ups 
Run 400 meters
Max-reps strict pull-ups

Did yesterday, forgot to comment: 6 complete rounds with 47 total strict ring pullups. Used rings with VERY short straps so kept a pronated grip and trying to ease back into it so went for 8 each round. This got hard right away so it was the right scaling; even with 1 minute rest before the last set of pull-ups I failed to complete rep 8. Still much easier than doing 15-21 reps the first round and trying to hang on from there…

Didn’t get an asthma attack until after I stopped, but I ran slow from the get go, to maintain the highest intensity I could for the duration of the 20 minutes. 

173lb/176cm/44y

6 rounds & 15 pull-ups. Scaled 200m with banded pull-ups.

5 rounds with 10 sec to spare. 
12-12-11-10-10 strict pull-ups 

60/5’8”/157

10,8,8,6 running hard...

8 rounds, 46 total strict pull ups

4 rounds 1600m
15 12 12 10

4 Rounds 
Run 1600
Strict pull up: 12,10,7+3kipping,6

8-9-8-9-8-8
*30 cal bike/yoke pull up bar

M 53/195/6’
10/9/7/7/7/7+300m.

My Training on Saturday october 7 in the afternoon
WOD CrossFit.com 231007 Strict Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps Strict Pullups
I completed 4 Rounds + 120 m Run | 15 | 12 | 12 and 11 reos = 50 reps

As RX:
Run 400 meters - 2300M
Max-reps strict pull-ups - 15, 12, 12, 11, 10

M/59/150#
Rx 6 Complete Runs
 50 Strict Pull Ups in 5 Sets
11/10/10/10/9

M/39/72”/170

Strict Nicole as rx 20, 10, 10, 8, 7 (ran 250 meters as clock ran out)

53/220.4/70”/M
mod max band assisted PLU + 500m Row

89 band assisted PLU (5 rounds)
2936m rowed (4+ rounds)

21
12
13
10
8
6

70 reps total 
+300 meters

RX

10, 10, 10, 10, 10 Rx

 strict rx-yoke fat bar
5 rnds at 19:06 stopped
10/10/10/9/10
49 total
m/53/175
compare to
rx--yoke fat bar strict pull ups
5 complete rnds plus 400m run
11/10/10/10/9
50 totoal
m/49/175

Rx

30-12-10-11-11-10-11 reps

Total = 95 reps



*As you can see, after that set of 30 I was toast!

6 rounds: 12,9,9,8,7,13(Kipped last round). Alternated supinated/pronated grip. Didn’t seem to have much in the tank today, already back over 100 out and windy…

Strict pull-ups: 12/10/8/6/6/6/6/6

Rx: 9rds- 6/5/5/5/5/5/5/5/6

6 rounds

5 strict + 5 kipping pull-ups every round

5- rds plus 250 meters run banded strict pull-ups
6-5-5-5-5

5 Rounds. Had 15 seconds to spare and not enough time to get the treadmill going; so, I did 10 burpees to finish off.

Rx’d 
7 rds

22+13+12+9+11+10+6(time ran out)= 83 total reps 

190607:
6 rds + 250m run

20+12+11+11+10+10=74 total reps

6rds + 215-220m
11-9-9-9-8-8 = 54 all strict
prioritized strict, so rested ~20s after runs, killed clock

800m bike, assisted pull-ups. 6 rounds 10, 10, 10, 8, 8, 8.

15/12/10/8/10
Rx

12
10
7
7
7
7
7 
all strict 

5 rounds

1: 5 strict pull up + 5 kipping
2: same as round 1 
3: 3 strict + 5 kipping
4: 2 strict + 5 kipping
5: 2 strict + 3 kipping 

Rx
10, 9, 9, 8, 8, 7

Rx. Total rounds: 6.
Max stricts pull-ups: 11-11-11-9-9-9. 
Try to do better next time. 😉

10-8-7-7-7-7-7-12 for 65 reps Rx

61 as rx’d

11-10-10-9-10-9-10-9 in 21:08

Subbed 30 cal echo bike for runs

Strict pull-ups: 11/11/10/9/10

As Rx:
10,7,8,7,4,5,5

happy with that 

I do fully understand, support and apply the strict-before-kipping policy. Especially the shoulder girdle should be fully developped before we expose the shoulder joint to high intensity dynamic kipping variations such as the HSPU. But... are we really insisting on mastering the strict muscle-up before permitting the kipping one? Could we be satisfied when athletes demonstrate sufficient capacity in the strict+kipping pullup, t2b and dip to let them directly go for the kipping muscle-up?

Strict Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups
Rx total 7 rounds🟰strict pull-10-10-9-8-6-7-7

Globo wod:  As rxed.  If using a conventional treadmill use a slight incline.  If subbing the run today do 30/24 cal assault, 500m rowing, or sub 25 burpees.  If no pullup bar is available do max heavy lat pulldowns,  at a weight that you can do at least 7 fresh.  Really Busy gym option: 5 sets of max strict pullups,  then mile and half run all out.

Champions Club Scaling Notes

RANT
This is actually one of my favorite workouts (insofar as a workout can be something I would consider a "favorite") because there are so many different ways to go a this one. Big ups for bringing it back up. Also brings me back to the high school days of doing pull-ups on the back of the bleachers by the track.

WORKOUT THEMES
A variation of a benchmark workout shaded more towards strength (and still stamina). Also lowers overall volume, which is probably a good thing considering how much butterfly pull-ups have skewed pull-up numbers in workouts. Using endurance to challenge our pulling strength and stamina, and the same other way around. Gymnastics and monostructural.

					SHORT		MEDIUM		LONG

LIGHT
														x
MEDIUM

HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I want to emphasize either the run or pull-up, or just go for overall score?
Do I game the pull-ups and try to get the same number each round, or truly max out on the first set and see what happens next?
How "strict" are the strict pull-ups?
If I can't do enough strict to get a good dose, would I get more out of doing kipping ones or setting a time limit to practice strict?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 400 meters
1:30 strict pull-up practice

MY STUFF
Did handstand holds and push-ups

GENERAL FEAR LEVEL: 7

Awesome read!

Simple, easy to read article that deserves some thought by coaches and athletes alike, thank you!

Appreciate the thoughts. But I wonder how universally true this is for all movements that can be "kipped." Is there a downside to kipping on a dip if that is what allows you to practice? As a coach with MS and HS level girls, many of whom are not even close, teaching them to kip a toes-to-bar gives them a measure of success that they might never achieve if the rule was that they must always master a strict before moving forward. Even a pull-up may seem way out of reach until a student learns to kip. This success often leads to more practice, which ultimately leads to success with a strict movement.  I don't claim any expertise in this discussion, I just know that for some of my athletes, the injury risk is low (they come with high mobility, and we work to carefully build their kip movements up little by little). In some movements, the frustration level can be high with  "strict" expectations. So, I ask the question just how universal this "rule" is or are there movements or different athletes that can be approached differently?

Awesome article. Sticking to the basics and building a strong foundation will always set you up for success. In this case, with your gymnastics!

Very true, for coaches who can always reinforce this concept in their classes. Yet, we as CrossFit Coaches and athletes are under the massive attacks (all these social media reels and videos mainly) from the Calisthenics folks simply because of our "kipping" movements, especially butterfly pull-ups/ CTBs. I know I know, we should not pay any attention to these clowns who can't lift the way we do, like a snatch and C&J, and if every element is to out together for a workout, we'd always have the edge, because there shouldn't be any comparisons at all. But by having those "bad form" movements posted on social media, we are not helping ourselves in a way to let people know how great CrossFit is in general, too. It's just so sad that there are ways to defend ourselves, but it is also either 1. they won't listen, they refuse to learn, and they refuse to educate themselves; or 2. there are coaches who just simply don't care and do not have the right and correct knowledge to teach our athletes the "standards" of the movements...