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July 04, 2019

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Workout of the day



21-15-9 reps for time of:

Handstand push-ups
Ring dips

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Compare to 160615.

Bones of The Elbow

Comments on WOD 190704

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Matt ZeroJuly 4th, 2019 at 12:06 am

THANK YOU for a Hero

Jim RixJuly 4th, 2019 at 1:06 am

Amen to that.

Steven ThunanderJuly 4th, 2019 at 12:17 am

Globo scale: first hero of the year and one of the originals. HSPU: if you can't do them because your Globo doesn't allow it sub 1/1 heavy dumbbell shoulder presses. Ring dips: use a TrX if rings are not available. Otherwise sub 2/1 bar dips.

Andrew McKibbinJuly 4th, 2019 at 12:46 am

Should we wear a vest if we have it? It doesn’t specify, but that’s standard for Heroes, no?

Mike AndridgeJuly 4th, 2019 at 12:54 am

No vest for this one---unless of course you want to... vests are not necessarily standard for a Hero wod.

Bryan RosenJuly 4th, 2019 at 1:33 am

Warm-up for 190704 (see also @dotcomwarmups on Instagram) GENERAL WARM-UP 4 rounds of: 30 jumping jacks 10 PVC pass-throughs 5 inch worms 1/1 Turkish get-ups SPECIFIC WARM-UP Push-up 15-second hollow hold 30-second high plank hold 10 scap retractions in high plank 5 push ups Ring dip On boxes, 2 sets of: 10-second support + 3-second negative + 3-second hold in bottom of dip 5 reps of strict dips or jumping dips on boxes 5 reps of strict dips of jumping dips on rings 2 sets of: 2 leg swings + 1 kipping ring dip Handstand push-up 2 reps of wall walk + handstand hold + lowering to tripod position 1 set of 5 strict handstand push-ups 2 sets of 3 kipping handstand push-ups Practice 2-1 reps of: handstand push-ups ring dips push-ups

Juan AcevedoJuly 4th, 2019 at 2:00 am

INTENDED STIMULUS . Hero day! If you have not done J.T., you are in for a treat. This is both a relentless and a beautifully designed workout. Today you will move your body by pressing with your arms in a full range of angles. While reading this and without moving, move your arms as if you were doing a dip, then as if you were doing a push-up, and then as if you were doing a handstand push-up. If you track the position of your elbow and how it relates to your shoulder you will understand what I mean. This is the first thing you need to take into consideration when scaling. The second thing to take into consideration is the number of reps. It does not seem like much but since we are only pressing you should look at the total number of reps, which is 135. This is more of a 10-12 minute effort than a sprint. Your scaling should be aimed to preserve the geometry of the pushes while being able to handle the volume of reps at a fair pace. This is an excellent opportunity to practice experiencing muscle fatigue in gymnastic movements. The key: don't go to failure, break early and often from the beginning. Scale options to follow. OPTION 1 12-9-6-3 reps of: Handstand push-ups Ring dips Push-ups OPTION 2 15-12-9 reps of: Box handstand push-ups Banded ring dips Rack Push-ups OPTION 3 21-15-9 reps of: Banded pike push-ups Banded ring dips Ring push-ups

Chris SinagogaJuly 4th, 2019 at 2:41 am

Champions Club Scaling Notes RANT: If my memory serves me right, this was the first-ever hero workout posted on the main site. I am almost positive Michael, JT, and Murph were the first 3. And I do know that this was my mentor, Brian Hassler’s first-ever CrossFit workout in 2005 (he posted as brian t). And lastly, I know this is the absolute opposite of how a sane person would want to design a workout (push with your arms, then push with your arms again, then push with your arms again. For time.). That is precisely why this medicine is so good for you. Most of the time CrossFit blends just the perfect amount of one movement with the perfect amount of another movement to accomplish work in a way that you would never be able to. But every now and then it really helps to do some less-than-ideal stuff. Goodbye, sweet delts. I SHOULD TRY THIS RX’D IF: I am dead-set on honoring JT and have the capacity to do at least 3 in a row of all the movements. You can still honor the hero by giving a quick note about him, and then modifying the workout to fit your needs. ORGANIC SCALES: Strength — as is Stamina — as is Endurance — see group version Flexibility — also as is , just go low on the rings and pull your shoulders back on the push-ups NEUROLOGICAL SCALES: Coordination — kipping hspu and kipping ring dips Accuracy — spin the rings out (externally rotate) on the top of every rep, spin the elbow-pit forward on every push-up (same, external rotation), and don’t count reps on the hspu if your head smashes on the ground Agility — probably not this workout, play a sport then do this after Balance — as is GROUP VERSION: we’ll probably go with the classic team workout style on this one: partner 1 runs 200m while partner 2 practices the reps of the exercises (first 8 minutes — hspu, second 8 minutes — ring dip, third 8 minutes — push-up). I would like to see handstand hold and ring hold subs made for hspu and ring dips. Stay off the knees on push-ups, snaking is fine as long as your belly and butt are squeezed. WARMUP: Literally anything from the abs-down GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Since I’ve never had the capacity to go really fast on this (just got sub-10 for the first time ever — thanks to all the HS practice we’ve been doing) I look at this as a For Quality day.

Basem ElAdawyJuly 4th, 2019 at 7:51 am

I'll be doing this after some heavy push presses. Probably something like this: 9-7-5 strict hspu 15-12-9 strict ring dips 21-15-9 pushups what do you think? Also, if you dont mind me asking, why do you usually use the endurance scale for your group class?

Chris SinagogaJuly 4th, 2019 at 12:56 pm

Basem, you're a beast if you're doing that after push press! That looks like a good scale. I like how you adjusted the reps. The endurance scale usually gives us a good mix of everything, plus keeps the intensity high. We have some big groups at the moment, so the endurance versions work pretty well.

Basem ElAdawyJuly 4th, 2019 at 1:31 pm

well to be fair my idea of heavy is 3x5@175. Gotcha.

Chris SinagogaJuly 4th, 2019 at 3:36 pm

Basem, that would be more than I could do probably!

Chris MeldrumJuly 5th, 2019 at 2:43 pm

JT, Michael, and Murph - in that order - all back in '05

Kyungtaek KangJuly 4th, 2019 at 2:55 am

RIP Jeff Taylor 11:18 (Strict) 강경택 45세/180cm/90kg/CrossFit HIM

Eric O'ConnorJuly 4th, 2019 at 6:33 am

It’s great to see this workout pop up! J.T. was the very first Hero workout and packs a huge punch to the upper-body pressing muscles. The limiting factor is typically muscular failure, due to the high-degree of interference between movements. This workout is deceiving and I’ve made the mistake of going for unbroken sets. Unfortunately, this strategy can cause failure to happen early in the workout. I recommend, for most athletes, to break the reps up from onset and potentially do no more than 1/3 of your max reps in any single set. For example, if you can do 21 handstand push-ups, I might recommend starting with sets of 7 and utilize short rest periods. I have actually seen this workout completed in under 5:00, striving to complete this under 10:00 is a great goal, and going beyond 15:00 probably means we could have scaled the workout further…..although, being that this is a Hero workout, if someone wants to give the full workout a try and will exceed 15:00, I will likely allow them to do so. Here are some scaling options: Scenario 1- For an athlete that has capacity at each movement, but cannot complete more than 10-12 reps unbroken on the HSPU and Ring dips. This athlete may benefit from reducing volume to avoid failed reps and ensure quality range of motion. A potential workout option could be: 15-12-9 or 15-10-5 Handstand push-ups Ring dips Push-ups Scenario 2- For an athlete that has plenty of experience, but still struggles with each of these movements. This athlete may benefit from reducing the degree of difficulty, of each movement, and potentially reducing reps. A potential workout option may be: 21-15-9 or 15-12-9 Handstand push-ups with feet on box and body in a piked position. Band-assisted ring dips Band-assisted push-ups Scenario 3- For an athlete that is new, de-conditioned, or performing the movements presents a safety concern. This athlete may benefit from movement modifications and potentially movement replacements. When modifying or replacing a movement try to ensure that similar movement patterns and functions are being preserved. A potential workout option for this athlete may be: 15-12-9 or 15-10-5 Dumbbell shoulder press or piked push-up with feet on the floor Feet assisted bar dips or bench dips Push-ups from knees or incline push-ups

Kyle BuchananJuly 4th, 2019 at 8:39 am

10:35 rx Kipping

true braggJuly 4th, 2019 at 11:03 am

Rip hero. 7:50 all strict reps should have broken into even smaller sets

Nicole DeaverJuly 4th, 2019 at 11:09 am

9:55 No rings, regular dips. Couldn’t seem to stay on the wall for the HSPUs after the 1st set. Thoughts & Prayers going out to the loved ones of this brave Hero!

Viktor WachtlerJuly 4th, 2019 at 12:06 pm

Strict 18:27 42/1.78m/77kg

Anita PlankJuly 4th, 2019 at 12:12 pm

7:23 for time Did tricep dips instead of ring dips because I did this one in my living room. Praise God for America! Happy 4th!

John DoodyJuly 4th, 2019 at 12:14 pm

22:34. 2min PR. Used an abmat for HSPU with 10lb steel plates on the sides for hand placement. Getting close to going Rx.

Mike AndridgeJuly 4th, 2019 at 2:47 pm


Austin FreundlichJuly 4th, 2019 at 12:25 pm

Substituted pushups for pull ups and did ugly wall assisted pushups: 7:05

Mike AndridgeJuly 4th, 2019 at 12:43 pm

rx strict 14:40 compare to was 16:39 m/49/175

Mike AndridgeJuly 4th, 2019 at 12:44 pm

Most importantly-- RIP JT

Jim RixJuly 4th, 2019 at 5:52 pm

Awesome Mike! Your HSPU are definitely better than mine; all the handstand hold work isn't translating to HSPU for me, yet. And agree...RIP to JT, on America's birthday.

Stacey ThompkinsJuly 4th, 2019 at 9:50 pm

Very nice no idea how you did that keep it up my friend!

Elliott HardingJuly 4th, 2019 at 1:22 pm

What is the proper hand width spacing for handstand pushups?

Correia GaetanJuly 4th, 2019 at 1:39 pm

9´28 force et honneur 💪🏼

Brent FrenchJuly 4th, 2019 at 2:31 pm

49yo/5’7”/161# Rx. 22:29 HSPU disappeared fast RIP J.T.

Michael ArkoJuly 4th, 2019 at 2:37 pm

10:15 Wall-facing HSPUs -- terrible range of motion on rds 2&3, maybe halfway, but I tried!

Logan SimpsonJuly 4th, 2019 at 2:50 pm

29/m/5’11”/188 7.23 with the following subs 21-15-9 Assisted handstand push ups with ottoman Chair dips Ladies push-ups

Mike AndridgeJuly 4th, 2019 at 4:42 pm

Sorry to be "that guy" but there are no ladies push ups--just modified push ups....:) Good work though!

Christopher TiptonJuly 4th, 2019 at 2:51 pm

9:07 scaled OHP 55lb Bench Dips Knee Pushups

Tóth LanaJuly 4th, 2019 at 3:02 pm

15 min 36 sec

Russell AlbrychtJuly 4th, 2019 at 3:18 pm

14:43, knees on 30" box, blue band ring dips, push-ups

Sebastien FitzpatrickJuly 4th, 2019 at 3:59 pm

13:28 Rx (25sec PR)

Vincent DahlqvistJuly 4th, 2019 at 4:13 pm

13:55, scaled to push press (88Ibs), dips and push ups

Coastie NickJuly 4th, 2019 at 4:20 pm

14:33 Rx’d (PR)

Colleen GlissonJuly 4th, 2019 at 4:26 pm

8:24 RX

Js SmithJuly 4th, 2019 at 5:02 pm

Scaled to 21-15-9 HS push-ups, off counter Ring dips, heels on ground Push-ups 14:22 Compare to was scaled to 21-15-9: Pike Push-ups/Ring dips, feet on ground /Push-ups - 17:45 RIP JT

Js SmithJuly 4th, 2019 at 5:05 pm

* used perfect push-up handles to take stress off wrist

Steve DayJuly 4th, 2019 at 5:13 pm

J.T. 11:50

Robin FreiJuly 4th, 2019 at 5:24 pm

17:55 shp 20kg , bar dips, push ups

Dave DeCosteJuly 4th, 2019 at 5:24 pm

Thanks for the hero workout!! 9:56 Rx (kipping) Pr Compare to 160615: 13:30

Jim RixJuly 4th, 2019 at 5:48 pm

Scaled HSPU to feet on bar at rack height 9:07 160615: 12:59, abmat HSPU 121226: 8:58, piked push-ups for HSPU Then, 3 RFT of 40 walking lunges, GHD sit-ups, hip extensions 10:55 Peace to JT's family and loved ones.

Tripp StarlingJuly 4th, 2019 at 5:55 pm


Rasmus RollingJuly 4th, 2019 at 6:04 pm

Modified the reps a bit: Elevated feet pike-HSPU 9/6/3 TRX-Dips 12/9/6 Push-ups 15/12/9 Not for time, just a lot of chest-pump.. RIP JT

Matt ZeroJuly 4th, 2019 at 6:10 pm

13:12 rx’d Strict The only easy day was yesterday

Brendan MullanJuly 4th, 2019 at 6:32 pm

21-15-9 HSPU on box Ring dips (ring rows for 15 & 9)😓 Push ups 12.45😁 👍

Louie OlivasJuly 4th, 2019 at 6:32 pm

11:30 Rx

Kenny GemmellJuly 4th, 2019 at 7:08 pm


Braden KrugerJuly 4th, 2019 at 7:24 pm

16:30. Used Trx instead of rings. And had feet raised instead of handstand push ups

Elliott HardingJuly 4th, 2019 at 7:34 pm

18:04 HSPU w/ knees on box Black band dips Barbell wide pushups, hole 34 for safety bars, feet all the way back of platform.

Yoshi FloresJuly 4th, 2019 at 7:36 pm

Scaled: Abmat strict Hspu Chair dips Modified push ups 15&9 12:36 Happy 4th of July beautiful souls

Nathan HutchesonJuly 4th, 2019 at 7:57 pm

14:30 Scaled 21-15-9 HSPU: feet on 20" box with pike HSPU and light band around hips Dips: Medium band Pushups: Light hand around hips

Michael BishopJuly 4th, 2019 at 8:24 pm

Had a short window before leaving for concert so scaled to 15-9-6 8:10 My HSPU are brutal again

Michael BishopJuly 6th, 2019 at 10:17 am

Doh, did pull ups not pushups

Jacob CramJuly 4th, 2019 at 8:29 pm

11:30 rx

Danny BostwickJuly 4th, 2019 at 8:39 pm

First workout after vacation. Scaled to 15-12-9 strict HSPU, ring dips, strict PU. 13:09

Brian RosenbaumJuly 4th, 2019 at 9:22 pm

M/57/6'2"/179 heavily modified today: floor seated shoulder presses 45# bar, jumping bar dips while minimizing assist, push ups 8:29 RIP J.T.

Stacey ThompkinsJuly 5th, 2019 at 12:17 am

M/44/6'2"/180# RIP JT Tried going strict that went in the dumps quick couldn't get a hspu in the round of 15 so kipped them the rest of the way and kept ring dips strict throughout...15:55

Gordon LeeJuly 5th, 2019 at 12:38 am

40 lbs dumbbells Dip bar 10:54

Jesse MontagninoJuly 5th, 2019 at 1:27 am

2245 Used 2- 10 lb plates for hspu on rd of 15 and 9.

Andrew RockenfieldJuly 5th, 2019 at 1:58 am

Happy 4th of July All! Thanks CrossFit for honoring J.T. and for presenting the community with this workout. I am 51 and new to CrossFit, never having tried Handstand Push-Ups before, but I wanted to start somewhere and honor J.T at the same time. I didn't care how long it took, I wanted to complete this workout to the best of my ability. For HSPU, I used a band facing the wall. My workout and time was as follows: 21-15-9 Band Assisted Handstand Push-Ups Strict Bar Dips (Deep) Strict Push-Ups (To Floor) With no experience on HSPU, even banded were very hard and I required a lot of rest. Did Sets of 5's, 4's, 3's and 2's at the end to complete. Literally 90% of my time easily was doing those HSPU! :) Bar Dips and Push-Ups were harder after those HSPU as well! Time 29:37 I figured I needed to start somewhere...but I did it.

Joseph AmayaJuly 5th, 2019 at 3:36 am


Darren WardJuly 5th, 2019 at 3:09 pm

Did 7/5, did "Legend" on the 4th. 18:12 strict reps. All singles hspu after set of 21. .

Darren WardJuly 5th, 2019 at 3:11 pm

Did Legend with vest, 14:40.

Clark PewJuly 5th, 2019 at 4:11 pm

15:16 Modifications: kipping HSPU, one foot assisting with ring dips.

Tyler WoodJuly 5th, 2019 at 6:10 pm

Shoulder Press (50 lb. Dumbbells) Regular Dips (42-30-18 reps) Pushups 13:18

Matt DuplessisJuly 5th, 2019 at 7:40 pm

M/31/5'9/180 12:05 Rx 3:10 slower than 5/6/2018, ouch.

Jon WilsonJuly 6th, 2019 at 12:19 am


Kiron SimmonsJuly 6th, 2019 at 1:42 am

Scaled to Parallel Bar Dips in the absence of Rings 21-15 -9 HSPU Parallel Bar Dips Push Ups 23:56

Antonio IvanovJuly 6th, 2019 at 8:20 am

16:00 7 cm box on the HSPU regular dips

Alex PhamJuly 6th, 2019 at 2:31 pm


Shane AziziJuly 6th, 2019 at 4:37 pm

16:09 Rx

Maksym CherkisJuly 6th, 2019 at 7:57 pm

14min. handstand box assisted.

Tim ColemanJuly 6th, 2019 at 8:54 pm

21-15-9 Subbed Pike push up for HSPU 6:57

Nathan Michael KingJuly 7th, 2019 at 6:41 pm

14:17 Rx

Il XlllJuly 7th, 2019 at 11:13 pm


Kevin MarshallJuly 8th, 2019 at 12:13 pm

Rx. 11:04

Chris MeldrumJuly 8th, 2019 at 7:54 pm

As rx'd, 10:00. About a minute slower than my best J.T. Disappointed, but I have not done a ton of ring dips this year, and maybe it showed. Felt good starting out, got through the round of 21 in under 3 minutes, but HSPUs slowed dramatically in the round of 15. Triceps were toast near the end of this, and I was doing single push-ups (!) for the entire round of 9. 46m/5'10"/180

Chris MeldrumJuly 8th, 2019 at 7:56 pm

strict HSPUs

Chris NostrandJuly 9th, 2019 at 1:32 pm

Ouch...almost 2:30 off my PR 🤦🏼‍♂‚️

Dan KremerJuly 9th, 2019 at 2:53 pm

27:50 2/1 chair dips

Geoffroy CastelnauJuly 9th, 2019 at 7:24 pm

8:30 Scaled to 9/6/3 pike push ups 15/12/9 bench dips - push ups M / 40y / 176cm / 72kg

Claire Fiddian-GreenJuly 10th, 2019 at 10:29 am

12:15. Pike 24” box HSPU, band-assisted matador bar dips, strict push-ups. Completed 07/10/2019.

Sean WhitingJuly 10th, 2019 at 2:49 pm

19:34 Rx

Adam KingJuly 11th, 2019 at 4:39 pm

Completed 2019-07-11 30 lb dbs, ring dips on bars, 16:03

Christopher VoghtJuly 11th, 2019 at 9:42 pm

J.T. 21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups 17:48 rx

Mike ScottJuly 13th, 2019 at 2:06 am

12:40 - Scaled to 12/9/6/3 of HSPU to 2 blue plates, kipping ring dips & push-ups; first wod in about 3 weeks or so

Clint MichaelJuly 14th, 2019 at 4:58 pm

27:02 Used a 25# bumper plate under my head for most HSPU reps.

Cy AziziJuly 14th, 2019 at 5:54 pm


Shannon SaidJuly 15th, 2019 at 12:57 pm

Replaced ring dips with Roman chair 11:44

Morgan GreeneJuly 21st, 2019 at 8:37 pm


Jeff ChalfantJuly 25th, 2019 at 10:13 pm

17:48 rxd with kipping hspu The only record I could find was 22:54 from 2011 so I’m pleased with this. The first 21 HSPU didn’t get hard because I broke into sets of 3. The ring dips felt way easier than they have all year... I think because of the ring support holds... 40y/188lb/69.5”

John CampionJuly 29th, 2019 at 12:09 pm

13:58 Abmat hspu

Kury AkinSeptember 11th, 2019 at 2:45 pm

19:57. Kipping hspu and dips in three sets each. Fist pushes in two sets each.

Manchild ManchildOctober 29th, 2019 at 4:45 pm

20:07 (1st time in fasted state; PR: 12:50, last time 17:20)