I did your strategy for the first change. I only had 1:20 for the burpees and cleans in the last bar so I did the burpees quick, both plate changes, and then held on for dear life for a set of 7 power cleans. Thanks for your help!

@Kyle Ruth it was the most pain of this open for sure. I like all these movements so I was a bit surprised at how bad it got

@Kyle Ruth what I think is interesting about this workout is it took me 3:15 to finish my ring muscle ups. You are much better than me and it took you nearly 3 minutes. Travis Mayer took nearly 3 minutes. Gabi Migala took a bit over 3 minutes. The females on the announcement took 2-3ish minutes. People already knew this workout was a muscle up capacity under fatigue workout, but the fact that games athletes and not even semifinals athletes (me) are getting relatively similar times on the muscle ups is kinda crazy. The difference is not that the people who are gonna be best in the world can get the muscle ups done so much more quickly or unbroken (though some will), it’s that they can put themselves under so much duress and move so quickly at other pre-fatiguing movements that and still do muscle ups while worse athletes have to go so much slower on the buy in. Getting a better score at this workout requires you to have a very large unbroken set of muscle ups, so that you can trust yourself to get trashed in part one and still fall back on a set of six or seven. Aside from obvious fact of practice doing muscle ups under pre-fatigue.

@Liana Portland I use stuff like beyond the whiteboard and open placements, quarterfinals placements, etc. to help me understand where I am against the field and see if I have a glaring weakness. It just helps to have some objective data so that my priorities aren’t just based off of things that I feel like I’m bad at. This requires a little bit of nuance because with the open and quarterfinals placements could not just be based on if your fitness level but could be from very poor execution and it’s also just a snapshot of how you did that day not your whole year of training and your whole picture of Fitness. When I look at my placements, even though I always feel like I need to get better at thrusters and chest to bar and handstand walking, etc., I see I actually need to get better at being able to pick up a heavy snatch and do wall balls (less fun)

So I guess for planning Off season Volume accumulation emoms, potentially very low density doses with technique and perfection focus “EMOM 20 10 wallballs as relaxed as possible” Building into season Increasing the density of those doses if still using emoms, vs making the athlete take big “bites” of volume at a time Such as the examples given above In season Doing mini metcons with those movements with a rep speed focus to ensure athlete is moving at sport specific speeds. There is no point in the volume or density if the athlete is not moving at sport specific speeds “Within 4 minutes, rest to full recovery between each, x3 30 wallballs 18 box jump overs 30 wall balls 18 wall ball box step overs” In this way, you are training for CrossFit like a running race. Building volume of your running, running repeats of your race volume at probably a lower pace (density), then doing intervals shorter than your race volume at speed or preferably overspeed. The tricky thing is we have SO MANY different "races" to prepare for, and the races aren't just running.

@Kyle Ruth By starting with shorter intervals and then extending, you are also testing the ability of the athlete to maintain volume/density/preservation of rep speed and transition urgency. Makes sense!

These are wonderful notes on deadlifting. I think that for lower level CrossFit athletes especially they do not respect the skill of deadlift and it is treated as a "simple movement". This leads to lack of focus or intent in the training of the deadlift, maybe also a lack of respect. This can lead to issues if, due to lack of focus or respect of the movement, they tend to get "tweaky" with their deadlifting. Now they have a movement that they are scared of so they don't want to train it, and even when they were training it they weren't really invested in it. Lack of hamstring/glute strength has been talked about with many CrossFit athletes casually. If athletes do not approach the deadlift as a deadlift, and instead set up with more of a clean stance, their "deadlift" training will continue to support the same more quad/front/squatting pattern of their olympic lifts. This is compounded by the fact that we are already doing a bunch of olympic lifts, and multiple forms of loaded squatting, and squatting in metcons. It would be no surprise then that by building an athlete that is not as balanced from back to front of their legs that they can get tweaked by deadlifting. As you mentioned, doing HEAVY hip thrusts and glute/hamstring/low back strength and support work is probably key to help both build the strength of athletes who tend to get weak by deadlifting, but also help them understand and feel the pattern of that strong butt/hip thrust through the bar. I also wonder if anthropometrics lead to some people just needing less or being able to safely tolerate less deadlift work. I am a short guy with long arms, so deadlift stuff has always been fun and I "get it". Perhaps athletes who are not as well set up to deadlift, and would be a sumo deadlifter in the sport of power lifting, should be approached with deadlift training with more variety of implements (blocks/axels/KBs etc) so they do not put themselves with too much frequency into a position that they anatomically are not strong at, knowing that they need to survive to fight through ALL THE OTHER PULLING they already need to do for a week of programming.