Thursday 2017.10.26

Prepare and score the 10-minute AMRAP

Choose loads and movement variations you can repeat with control for the full 10-minute window, taking rests as needed. There is no required four-round target. A power clean followed by a front squat is a technique substitution for a squat clean; using the same load does not automatically make it easier.

Warm-up and independent scaling choices

• Clear a barbell area, confirm the pulling station’s permitted use and mounting, and check rope length and swing space. Warm up with easy movement, unloaded squats/hinges, light clean practice, your chosen pulling variation and short rope practice.
• Load: first use a lighter load that allows repeatable catches and squats. If the clean is not established, a modified version uses 6 light goblet squats, changing the movement rather than claiming an equivalent clean.
• Pulling: reduce the 12 reps or use controlled rows on an exercise-rated station. Set the angle in advance and record it. Avoid adding unfamiliar kipping under fatigue.
• Rope: use 15 single-unders instead of 15 double-unders, or 20 seconds of controlled marching when rope practice is not established. These are adaptations, not equivalent double-under scores.

Rehearse a short practice round before starting. If control or receiving position deteriorates, pause and reduce the demand; do not chase a predicted round count.

Scoring convention

For the original rep scheme, one complete round is 6 squat cleans + 12 pull-ups + 15 double-unders = 33 reps. Record full rounds plus extra reps in workout order. Example: 3 rounds + 6 cleans + 4 pull-ups = 3 rounds + 10 reps. If using clean-plus-front-squat, one complete pair counts as one substituted clean rep. For timed marching, record partial seconds separately rather than converting them into reps.

Session log

Select and copy this template into your training notes. Edits in this box are not automatically saved; copy them before leaving.

Review controlled pull-up progressions and rope sizing, surface and skill choices. CrossFit’s pull-up scaling overview explains common progressions.

Coaching reference: CrossFit’s scaling guidance discusses adjusting load, repetitions and duration. The numerical examples here are WOD Fever adaptations, not official CrossFit prescriptions.