CrossFit | 190203
Sunday

190203

Workout of the Day

132

5 rounds for time of:

1-minute handstand hold
21 toes-to-bars

Post time to comments.

Comments on 190203

136 Comments

Comment thread URL copied!
Hyunjun Ji
February 15th, 2020 at 7:39 am
Commented on: 190203

12:47 Rx

Comment URL copied!
Jesse Montagnino
December 2nd, 2019 at 12:51 am
Commented on: 190203

3884

Comment URL copied!
Shawn Hakimi
November 26th, 2019 at 3:08 pm
Commented on: 190203

19:28 Rx'd

Comment URL copied!
Matthieu Dubreucq
November 13th, 2019 at 2:20 pm
Commented on: Medicine’s Financial Contamination

Anyone knows if we have a similar problem in Canada? Any articles on this?

Comment URL copied!
Matthew Aukstikalnes
April 8th, 2019 at 9:17 pm
Commented on: 190203

modified to every 3 minutes:

1 minute HS against wall, 21 butterfly ab-mat with 4# med ball. I had 50-55 seconds rest each round, All unbroken, and I concentrated on active shoulders in HS.

Comment URL copied!
William Ma
March 22nd, 2019 at 5:56 pm
Commented on: 190203

12:00

Comment URL copied!
Nate Gordon
March 13th, 2019 at 3:15 pm
Commented on: 190203

16:46

Comment URL copied!
John Doody
March 6th, 2019 at 7:28 pm
Commented on: 190203

18:33 Rx’d. Did not drop off wall during handstand hold.

Comment URL copied!
Kevin Miller
March 5th, 2019 at 2:24 am
Commented on: 190203

Because of time constraint I scaled to plank hold and knee raises.

9:30

Comment URL copied!
Sam Pat
March 2nd, 2019 at 11:42 pm
Commented on: 190203

Bike - 1 hour

Comment URL copied!
Kury Akin
February 28th, 2019 at 3:10 pm
Commented on: 190203

23:00 HS against wall for full 1min in 2 sets or less each R (1st ubrkn), T2Rings 3 sets or less. Rings strapped to my balcony made kipping tricky.

Comment URL copied!
Jeff Chalfant
February 24th, 2019 at 10:13 pm
Commented on: 190203

16:07 handstands against wall, first round unbroken then 25/20/15s each round after that. First 21 TtB unbroken then 12/9 for 2 rounds, then broke into 3 sets, then 5 sets for the final 21. TtB got very hard!

Comment URL copied!
Stefan Schuricht
February 23rd, 2019 at 5:14 pm
Commented on: 190203

rx 19:50

Comment URL copied!
Sebastien Hotte
February 21st, 2019 at 7:04 pm
Commented on: 190203

tried free hanbstand one attemp then hild against a wall for the rest of the minutes

16:51

Comment URL copied!
Christian Heck
February 20th, 2019 at 8:40 pm
Commented on: 190203

17:23 with wall

Comment URL copied!
Pyer-Hugh Dion
February 18th, 2019 at 7:18 pm
Commented on: 190203

16:15 handstand on wall

Comment URL copied!
Mary Abbru
February 15th, 2019 at 12:46 pm
Commented on: Crunchy Caesar Salad

whoa. that looks amazing. I'm loving these CF recipe videos. Thank you.

Comment URL copied!
John Campion
February 13th, 2019 at 3:36 pm
Commented on: 190203

16:17


Handstands on wall

Comment URL copied!
Matt Crouse
February 12th, 2019 at 2:59 am
Commented on: 190203

22:05 holds unbroken feet on wall, toes to bar until last round knee raises

Comment URL copied!
Chris Martinez
February 11th, 2019 at 11:48 pm
Commented on: 190203

23:59

T2B/should have scaled to K2E

Handstand hold against wall, only heels touched wall

Comment URL copied!
Clint Michael
February 11th, 2019 at 1:07 pm
Commented on: 190203

21:29

Rx’d

Comment URL copied!
Christopher Voght
February 10th, 2019 at 6:18 pm
Commented on: 190203

5 rounds for time of:


1-minute handstand hold - WORKING MINUTE ~30 seconds free standing, ~30 seconds against wall

21 toes-to-bars


13:48

Comment URL copied!
Manchild Manchild
February 10th, 2019 at 3:42 pm
Commented on: 190203

18:59

Comment URL copied!
Jason D. Martin
February 8th, 2019 at 4:06 pm
Commented on: 190203

M/43/190 RX 13:23

Comment URL copied!
Tim Coleman
February 7th, 2019 at 11:47 pm
Commented on: 190203

17:29

First three rounds as prescribed, last two switched to knees-to-chest

Comment URL copied!
Nathan Bynum
February 7th, 2019 at 11:38 pm
Commented on: 190203

Scaled to 5 rounds for time of:

30sec. handstand hold

15 toes-to-bars

11:07

Tuesday

Comment URL copied!
Nadia Shatila
February 7th, 2019 at 11:17 pm
Commented on: 190203

13:45 handstands against wall

Comment URL copied!
ART SHELDON
February 7th, 2019 at 1:27 pm
Commented on: 190203

M50/5’5”/155


HS holds on wall, T2B in sets of 5

16:35

Comment URL copied!
Brian Rosenbaum
February 6th, 2019 at 9:30 pm
Commented on: 190203

M/56/6'2"/178

19:16

handstands were 1 min total accumulated time per round, usually 3x20 sec holds

Comment URL copied!
Erin Agres
February 6th, 2019 at 7:45 pm
Commented on: Crunchy Caesar Salad

I never thought about putting bacon in my caesar salad. I can't wait to try this!

Comment URL copied!
Chris Meldrum
February 6th, 2019 at 7:14 pm
Commented on: 190203

As rx’d, 13:41.


HS holds with toes resting ever so slightly on the squat rack. Harder than against the wall, but much easier than freestanding. Unbroken HS holds; broke toes-to-bar 7-7-7 the whole way. This went just as I had planned it pre-WOD — it is unusual, but I do love it when a plan comes together.


45m/5'10"/180

Comment URL copied!
Jeffrey Howard
February 6th, 2019 at 7:11 pm
Commented on: 190203

16:54

Comment URL copied!
Adam King
February 6th, 2019 at 6:18 pm
Commented on: 190203

Completed 2019-02-06

Hand stands against wall - running clock

Knees to Elbows

24:45

Comment URL copied!
Ian Heeks
February 6th, 2019 at 5:36 pm
Commented on: 190203

24mins. Really struggled with this one. Not done T2B before. Managed to do them the first set, then got a bit sloppy

Comment URL copied!
Dmytro Karandashov
February 6th, 2019 at 11:44 am
Commented on: 190203

14:26 rx HS wallfacing unbroken each min

Comment URL copied!
Bethanie Giardina
February 5th, 2019 at 11:46 pm
Commented on: 190203

17:22 with 45 second holds instead of 1min

Comment URL copied!
Chris Long
February 5th, 2019 at 11:18 pm
Commented on: 190203

15:36

Comment URL copied!
Dmitry Zolotyh
February 5th, 2019 at 6:08 pm
Commented on: 190203

Scaled

5 rounds for time of:

30-seconds handstand hold (face to wall)

11 toes-to-bars

11:55

Comment URL copied!
Gordon Lee
February 5th, 2019 at 3:04 pm
Commented on: 190203

18:04

Knees to chest

Comment URL copied!
Adrian Aguilar
February 5th, 2019 at 1:42 pm
Commented on: 190203

M/33/5'10"/185lb


13:08 RX


All handstands done against the wall with fingertips approximately 1" away which is really tough for me. The ab burn got rouuuuugh in that last round!

Comment URL copied!
Viktor Wachtler
February 5th, 2019 at 9:11 am
Commented on: 190203

18:28 RX strict toes to the bars

Comment URL copied!
Viktor Wachtler
February 5th, 2019 at 9:12 am

Wall holds

Comment URL copied!
Brian Louchis
February 5th, 2019 at 4:06 am
Commented on: 190203

23:30 Rx


been doing freestanding handstands in recent workouts so I did that. And kept the toes-to-bar all strict

Comment URL copied!
Andrew Mueller
February 5th, 2019 at 1:11 am
Commented on: 190203

RX 18:49

Comment URL copied!
Hank McKibban
February 5th, 2019 at 1:09 am
Commented on: 190203

19:24 rx

Comment URL copied!
Shannon Said
February 4th, 2019 at 8:10 pm
Commented on: 190203

28:10

Right Shoulder weakness meant I had to pace this one

Comment URL copied!
Yura Gorbach
February 4th, 2019 at 6:40 pm
Commented on: 190203

5 rounds for time of:


20:47

1-minute handstand hold

21 toes-to-bars

15 pull-ups

Comment URL copied!
Eric Love
February 4th, 2019 at 6:23 pm
Commented on: 190203

12:33rx

Comment URL copied!
Pavel Stas
February 4th, 2019 at 4:53 pm
Commented on: 190203

17:25 rx

Comment URL copied!
Darren Ward
February 4th, 2019 at 4:11 pm
Commented on: 190203

15:35, rx but hs with wall, trying to touch as light as able

Comment URL copied!
Craig Collins
February 4th, 2019 at 3:00 pm
Commented on: 190203

Subbed GHD Sit Ups for T2B because shoulders were destroyed from yesterday.

5 rounds for time of:

- 1:00 Handstand Hold (max time w/in minute)

- 21 GHD Sit Ups (to parallel)

16:55

Comment URL copied!
Ron Graziano
February 4th, 2019 at 2:57 pm
Commented on: 190203

13:18 Rx. First round of t2b unbroken, 3-4 sets after that. T2b went downhill fast. Last handstand hold was very challenging.

Comment URL copied!
Thomas Eichholzer
February 4th, 2019 at 1:11 pm
Commented on: 190203

5rds, not timed, at home while playing with Kids

45 sec Handstand hold against wall

2rds 14xjacknifes, 3rds legups on Floor

Then some plank and hollow Body stuff

Comment URL copied!
Coastie Nick
February 4th, 2019 at 12:55 pm
Commented on: 190203

18:25 Rx’d against wall for HS

Comment URL copied!
Max Machikin
February 4th, 2019 at 7:39 am
Commented on: 190203

17:40 Rx

Comment URL copied!
yuya shimazu
February 4th, 2019 at 6:56 am
Commented on: 190203

14min30s!rx

Comment URL copied!
Rajat Samanta
February 4th, 2019 at 5:52 am
Commented on: 190203

17 min 50 sec RX!

Comment URL copied!
Heechul Kim
February 4th, 2019 at 5:24 am
Commented on: 190203

12:28 rx'd/36/male/179 cm/84 kg

Comment URL copied!
Randy Sigman
February 4th, 2019 at 5:23 am
Commented on: 190203

18:31

Knee raises

Comment URL copied!
Austin Engle
February 4th, 2019 at 4:12 am
Commented on: 190203

13:10, subbing 1 minute 95 lbs barbell overhead hold, and hanging knee raises.

Comment URL copied!
Natalie Dennis
February 4th, 2019 at 4:07 am
Commented on: 190203

1 minute hand stand against wall practice

15 knee to chest/ elbows

Comment URL copied!
Jesse Montagnino
February 4th, 2019 at 3:26 am
Commented on: 190203

16:47

Rounds 1-2 ex, 3-5 knees to elbow


De

40 second holds,

14 knee ups

19:24

Comment URL copied!
Nathanael Akin
February 4th, 2019 at 12:04 am
Commented on: 190203

16:30 Rx. Definitely did more for quality. I took an extra rest day last week, so this is day 5 in a row of WODs and this was perfect to do as a low-intensity WOD with low joint impact. Much needed.

Comment URL copied!
Nathan Wray
February 3rd, 2019 at 10:19 pm
Commented on: 190203

9:31rx. Hand stand holds unbroken. Toes to bars unbroken except broke once on round 4. Male, 44yrs, 160lbs 5’10”

Comment URL copied!
Nathan Wray
February 4th, 2019 at 3:33 am

I assumed the handstand hold against the wall was rx but after reading the comments I’m guessing not. Confusing wod I guess. So no rx

Comment URL copied!
Laura Dekker
February 3rd, 2019 at 10:09 pm
Commented on: 190203

14:40 RX

Comment URL copied!
Mike Andridge
February 3rd, 2019 at 9:42 pm
Commented on: 190203

Made up yesterday's wod

results there

Comment URL copied!
Tripp Starling
February 3rd, 2019 at 9:30 pm
Commented on: 190203

Wall handstand holds 1 minute

21 T2B

5 rounds in 15:43

Comment URL copied!
Monique Kenney
February 3rd, 2019 at 9:19 pm
Commented on: 190203

11:30

20s wall walks

21 sit ups

Comment URL copied!
John Kianka
February 3rd, 2019 at 9:13 pm
Commented on: 190203

RX 22.06

Comment URL copied!
John Kianka
February 3rd, 2019 at 9:13 pm
Commented on: 190203

RX 22.06

Comment URL copied!
Michael Bishop
February 3rd, 2019 at 8:43 pm
Commented on: 190203

21:48 mostly K2Es after 1st round

Comment URL copied!
Romain Grelier
February 3rd, 2019 at 8:43 pm
Commented on: 190203

17:00 RX

Comment URL copied!
Vincent Dahlqvist
February 3rd, 2019 at 8:29 pm
Commented on: 190203

21 min, Rx

Comment URL copied!
Michael Marleau
February 3rd, 2019 at 8:22 pm
Commented on: 190203

5 rounds for time of:


1-minute handstand hold (mostly on wall)

21 toes-to-bars


21:00

Comment URL copied!
Jesse Delander
February 3rd, 2019 at 8:14 pm
Commented on: 190203

13:04 RX

Comment URL copied!
Joey Arnold
February 3rd, 2019 at 7:51 pm
Commented on: 190203

15:08 RX. Took my time. I suck at hs holds!

Comment URL copied!
Joey Arnold
February 3rd, 2019 at 8:10 pm

Warmed up with some Turkish get ups and crossover symmetry


Finisher: 400m bag carry 100# (around my block)

Comment URL copied!
Cy Azizi
February 3rd, 2019 at 7:38 pm
Commented on: 190203

23:18 Rx

Comment URL copied!
Chad Fox
February 3rd, 2019 at 7:37 pm
Commented on: 190203

First two rds T2B, final three K2E.


Time 12:48

Comment URL copied!
Maher Alsayid
February 3rd, 2019 at 7:14 pm
Commented on: 190203

Done

3 rounds for time of:

1,000-meter row

No row i did 1km assault bike

5 rounds of Cindy

Time 30 mimutes

Rest 1 hour

Then 1 minute handstand

21 toe to bar

Time 20 minutes

Comment URL copied!
Maher Alsayid
February 3rd, 2019 at 7:16 pm

Time 15 minutes

Comment URL copied!
Mike de Graauw
February 3rd, 2019 at 6:52 pm
Commented on: 190203

20:50

1st round was kipping T2B, remainder were K2Es, else RX


M/59/6’2”/230

Comment URL copied!
Hendrik Bünzen
February 3rd, 2019 at 6:41 pm
Commented on: 190203

20:15 hs against wall

Comment URL copied!
Matthew Moran
February 3rd, 2019 at 6:28 pm
Commented on: 190203

5 rounds

1 min handstand

15 toes to bar


13:53, could’ve handled 21, but wasn’t sure after yesterday floored me

Comment URL copied!
Jim Rix
February 3rd, 2019 at 6:21 pm
Commented on: 190203

3 rounds

1 min handstand hold

11 TTB/10 KTE, arms in straps to avoid shoulder shredding

11:57

I tried to do the TTB as slowly as possible. Surprised at how tough the handstand was on my core. Took about 2 attempts each to get to a minute.

Comment URL copied!
Tripp Starling
February 3rd, 2019 at 9:34 pm

Handstand holds smoked my core too.

Comment URL copied!
Liz Rekas
February 3rd, 2019 at 6:10 pm
Commented on: 190203

Family playground workout

13:24 scaled

0:45s handstand hold (ub)

12 t2b

Holy shoulders!

Comment URL copied!
Joel Vandruff
February 3rd, 2019 at 6:03 pm
Commented on: 190203

15:45

Comment URL copied!
Patrick Doyle
February 3rd, 2019 at 5:50 pm
Commented on: 190203

1K SkiErg warm up 4:24 / 60 cals

5 Rnds 4 T:

1 min HSH

21 T2B

18:22

5 mins D/U's

Comment URL copied!
Jake Kiddoo
February 3rd, 2019 at 5:49 pm
Commented on: 190203

17:56 hs against wall

Comment URL copied!
Stacey Carpenter
February 3rd, 2019 at 5:49 pm
Commented on: 190203

28:02 most t2b good took time hands hurt. All hs held for minute without break.

Comment URL copied!
Phill Kiddoo
February 3rd, 2019 at 5:46 pm
Commented on: 190203

16:27 scaled to wall handstand

Comment URL copied!
Krista Cooper
February 3rd, 2019 at 5:45 pm
Commented on: 190203

13:56 rxd

Comment URL copied!
Krista Cooper
February 3rd, 2019 at 5:46 pm

Handstands with the wall

Comment URL copied!
Shane Azizi
February 3rd, 2019 at 5:41 pm
Commented on: 190203

19:32 Rx (strict T2B)

Comment URL copied!
Basem ElAdawy
February 3rd, 2019 at 5:30 pm
Commented on: Crunchy Caesar Salad

done.

delicious.

Comment URL copied!
Aaron Le-Flay
February 3rd, 2019 at 5:30 pm
Commented on: 190203

1min wall-facing handstand holds.

21 (11,10) Ttb. Tried to do as many Ttb with straight legs as I could.

X5, 15:15.

Comment URL copied!
Eric O'Connor
February 3rd, 2019 at 5:28 pm
Commented on: 190203

I’m looking forward to seeing how these movements affect each other!

Here are some thoughts on potential scaling:


Handstand hold- I’ll be using freestanding handstand holds as the prescribed version of this workout, therefore, I know that most of my athletes will need a scaling modification. For experienced athletes, the first option I will give them is 6 attempts at accumulating the 1 minute duration. If they cannot accumulate more than 30 seconds of time I will likely modify them to an easier handstand variation on the wall. I will attempt to progress athletes to a more difficult handstand variation than they have previously used over the last month. This might be doing heels taps on the wall vs. keeping the legs static. If athletes cannot get inverted on the wall the next step will be a pike position with feet or knees on a box. If an athlete cannot get inverted in any fashion a plate overhead hold will be good for today.

Regardless of the variation being used, I will need to check in with athletes on an individual basis to shorten time durations as needed.


Toes-to-bar- I consider the volume of reps of this movement to be high today. Most of my athletes will need to decrease the volume each round or modify the movement to maintain consistency. If I know my athlete’s capacity is less than 10-15 toes-to-bar unbroken I will likely reduce the reps to 10-15 each round. For movement modifications, a hanging knee raise is a good option with the benefit being preserving the hanging portion of the movement while decreasing the range of motion. Being that there was a lot of hanging in yesterday’s pull-ups, I will likely modify this movement to something along the lines of a lying toes to kettlebell on the floor which will preserve more of the range of motion. If athletes cannot preserve the range of motion on the floor I will scale further to a seated tuck.

Comment URL copied!
Ryan Doherty
February 3rd, 2019 at 5:16 pm
Commented on: 190203

16:33 RX

Comment URL copied!
Dave DeCoste
February 3rd, 2019 at 5:10 pm
Commented on: 190203

17:53

First 2 rounds of handstands were freestanding on forearms, last 3 against the wall. T2B Rx.

Comment URL copied!
Jeremy Meier
February 3rd, 2019 at 4:47 pm
Commented on: 190203

30 Min AMRAP:

Row, 400 m

30 AbMat Sit-ups

20 Air Squats

10 Push-ups

5 Strict Pull-ups


7 Rounds + 220 m Row

Comment URL copied!
sebastien cote
February 3rd, 2019 at 3:30 pm
Commented on: 190203

15:38 modified with leg raises.

handstand starting to feel better !


ads 5 sets of 5 single leg pistols with 25lbs

Comment URL copied!
Gabe Bird
February 3rd, 2019 at 3:06 pm
Commented on: 190203

15:23 surprised myself on the handstand holds. Maybe it’s the programming....

Comment URL copied!
Christopher Baker
February 3rd, 2019 at 2:42 pm
Commented on: 190203

18:45

Did hs hold against wall, fighting for position and trying to get freestanding.


T2b were rough

Comment URL copied!
Michael Arko
February 3rd, 2019 at 2:14 pm
Commented on: 190203

18:22

Comment URL copied!
Michael Arko
February 3rd, 2019 at 2:17 pm

I did full 60 secs of handstand, strict -- not 1min running clock. This added a fair bit of extra time in the late rounds!

Comment URL copied!
joshua webster
February 3rd, 2019 at 2:08 pm
Commented on: 190203

16:19. Rx'd. Harder than i thought to do 5 x 1 min handstands.

Comment URL copied!
Lisa Stanley
February 3rd, 2019 at 2:01 pm
Commented on: 190203

Modified a lot

1st round 50s HS on wall

14 TTB (broken in 2 sets)

2nd rd 30s HS on wall

7 TTB and 7 knees to chest

3-5 rd 30s hold and 14 knees to chest

All had feet resting on ground at start. 11:30

Comment URL copied!
Il Xlll
February 3rd, 2019 at 1:58 pm
Commented on: 190203

31: 09

Comment URL copied!
Joel Vandruff
February 3rd, 2019 at 1:50 pm
Commented on: 190203

Is handstand hold meant to be freestanding or against a wall?

Comment URL copied!
Danny Dünner
February 3rd, 2019 at 1:41 pm
Commented on: 190203

15:21 Rx

Comment URL copied!
Nicole Deaver
February 3rd, 2019 at 1:20 pm
Commented on: 190203

22:44 Rx

All handstand holds unbroken (against wall).

Sharing the pull-up bar with my coach husband who was so kindly giving me toes to bar advice. 💪🏻

Comment URL copied!
Claire Fiddian-Green
February 3rd, 2019 at 1:11 pm
Commented on: 190203

20:08. Rd 1: 50 sec unbroken hold + 21 TTB Rx. Rd 2: 50 sec unbroken hold + 21 TTB toes didn’t reach bar. Rds 3-5: 40 sec unbroken hold + 21 TTB toes didn’t reach bar. All HS holds kicking up and feet resting in wall.

Comment URL copied!
Claire Fiddian-Green
February 3rd, 2019 at 1:13 pm

*On wall.

Comment URL copied!
John Clarke
February 3rd, 2019 at 12:59 pm
Commented on: 190203

5 rounds:


Handstand hold - 1 min running clock

21 knees to elbows


11:24


1 Treadmill mile - 6:00

Comment URL copied!
Federico Rossi Mori
February 3rd, 2019 at 11:41 am
Commented on: 190203

RX 15:03

Michele meschini RX 15:45 with temperature

Comment URL copied!
Jonas Buysse
February 3rd, 2019 at 11:21 am
Commented on: 190203

14'18"

Goal for handstand hold: Unbroken.

Reality: Goal accomplished.


Goal for toes to bar: 7 - 7 - 7

Reality: First 2 rounds 7 - 7 - 7. The next rounds: 7 - 5 - 5 - 4.


Loved the fact that I could recover my breathing during the hold. So I could work on my toes to bar while being a bit out of breath.

Comment URL copied!
Stacey Thompkins
February 3rd, 2019 at 11:02 am
Commented on: 190203

Made up yesterday's results there will make this one up another day

Comment URL copied!
Tj Cantu
February 3rd, 2019 at 10:51 am
Commented on: 190203

14:41


Scaled to knees to chest and then half way through the 3rd Rnd switched to knee raises.

Comment URL copied!
Adrian Woodall
February 3rd, 2019 at 7:11 am
Commented on: 190203

First off I’m loving the new ‘old school’ programming so far this year.


As an affiliate owner following mainsite WODs (as close as possible, on a 2 week delay), I was a little hesitant when programming all these strict pull-ups, L sits and handstands. I don’t know why however as my guys have been nothing but positive, including comments that it’s showing up some basic weaknesses that we really shouldn’t have.

The workouts have been very challenging, the buzz in the box has been fun and motivating, and we’ve had a good amount of first full pull-ups!


Also, a result of less official scaling has made the comments section both essential and enjoyable daily reading, seeing new and different takes on scaling options, even ideas for the WODs in group settings.


Keep up the good work everyone!

Comment URL copied!
Toyo Kubota
February 3rd, 2019 at 11:24 am

Very interesting feedback for the new website. Thanks!

Comment URL copied!
Chris Sinagoga
February 3rd, 2019 at 3:12 pm

Hey Adrian, I've seen the same thing in my box. I have a comment I've had ready for about a week that I'm trying to decide whether to post on a rest day or a workout day that talks about the "strict" movements.


Glad to see another affiliate owner following main site.

Comment URL copied!
Js Smith
February 3rd, 2019 at 4:00 am
Commented on: 190203

Didn’t have enough gas in the tank for 190202 so did this one instead.

Scaled to 5 rounds of wall walk (not to vertical) :30 holds & 21 hanging knee raises

11:28

Comment URL copied!
Js Smith
February 3rd, 2019 at 7:42 pm

Made up 190202, results there

5 min rest then run intervals for 15 minutes

Comment URL copied!
Dezert Sky Kiddoo
February 3rd, 2019 at 3:49 am
Commented on: 190203

16:16 (1 minute running for HS, tried free HS hold attempts throughout min)

Comment URL copied!
Gavin Carmody
February 3rd, 2019 at 2:41 am
Commented on: 190203

Freestanding handstand RX?

Comment URL copied!
Juan Acevedo
February 3rd, 2019 at 2:06 am
Commented on: 190203

Intended Stimulus

.

This is a challenging gymnastics couplet. Both movements will test and hence develop your core and shoulder stamina. Today is not the day to be a Bro. Scale the movements aggressively so that you can keep moving. If you reach failure in either movement you will spend a lot of time looking at the wall or at the bar. This is still for time. Pick a scaling option that allows you to complete all sets with at most 2 breaks per movement. Today, of all days, shoot for virtuosity, make shit pretty!

.

Option 1

5 rounds for time of:

45 seconds wall-facing handstand hold

15 toes-to-bars

.

Option 2

5 rounds for time of:

30 seconds box handstand hold

11 controlled kip swings

11 rack toes to bar

.

Comment URL copied!
Juan Acevedo
February 3rd, 2019 at 2:07 am

Videos for modifications @dotcomscaled on instagram

Comment URL copied!
Steven Thunander
February 3rd, 2019 at 1:52 am
Commented on: 190203

Globo scale: if you can, do this one Rxed. If no wall space, hold 2 heavy dumbbells at lockout overhead for 1 minute. Scale: piked handstand hold (box, ground), plank.


For all- Do strict toes to bar if capable. Subs/scales- strict KTE, Leg raises; if you can't hang from a bar: V-ups or 2/1 situps and leg levers on ground

Comment URL copied!
Chris Sinagoga
February 3rd, 2019 at 1:09 am
Commented on: 190203

Champions Club Scaling Notes


STIMULUS: Noobs and Bros would look at this one like, “So what’s after this?” If you BS through this workout, you’ll definitely feel like it’s a glorified warmup. But these are two tough movements in the volume they’re being presented. If you take this workout “For Quality” — meaning not looking at the time, if at all, until the very end — then you’ll find a great opportunity; getting better at handstands and toes to bar transfers to a lot of other things.


GROUP: When I did this, I used the 1:00 handstands to mean a running clock, and I did the best I could within that minute. I usually spent around 40-45 seconds out of that minute in the handstand. I’m glad I did too because I could feel myself overextending on the last two rounds. For the toes to bar, I like to use kipping in high number and not worry about hitting the actual bar, but being able to get a good rhythm and keep a good Pike position. I also used rings for them because my shoulders were feeling tight and it helped me get the legs a little higher. When scaling for a group, I’d not worry about the “to bar” part and just get the feet as high as possible with the legs straight. This helps keep the integrity of the pike position, the kipping motion, and the relative intensity, plus makes it less likely for the athletes to pull with the arms. The running clock on handstands is self-scaling; all you a-holes who have stronger shoulders than me can accumulate 1 minute. If wall/bar space is limited, split into 1-minute stations, best efforts for each exercise within the minute. Don’t worry about reps.

Hit up the comments for any injury scales.


WARMUP: 3 rounds of:

Kip — prime overhead position and rhythm

Squat — always needed and loosens up hips

Jump rope — always needed, especially when snowy, and singles are undervalued in running skill transfer

Rope climb — warm up the grip a little, we need them even though I always get complaints

Hip extension — kind of a Pike position, prims hips and hamstrings


KEY MATCHUP: The blood vessels in my eyes vs. the handstands.


SCALING WELL WILL CAUSE ME TO: Do 21 straight toes to “bar” the first round and feel them in my abs/legs more than my arms.


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. Any opportunity for a “For Quality” workout is an opportunity I can’t pass up!


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 7. Why do you keep taunting me with these handstands?

Comment URL copied!
Noel Smith
February 3rd, 2019 at 1:27 am

Thank you Chris!

Comment URL copied!
Dmitry Zolotyh
February 3rd, 2019 at 4:57 am

Thank you very much for warmup idea.

Comment URL copied!
Karsten Hempel
February 3rd, 2019 at 9:43 am

Thank you Chris!

Comment URL copied!
Natalie Adams
February 3rd, 2019 at 2:10 pm

Awesome write-up and suggestions!

Comment URL copied!
Chris Sinagoga
February 3rd, 2019 at 3:36 pm

Thank you guys for the support!

Comment URL copied!