CrossFit | 191209
Monday

191209

Workout of the Day

57

Tabata back squats, 65 | 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise to comments. | Compare to 171107.

Shoulder Muscles, Part 2

1
Shoulder Musculature

Posterior muscles of the shoulder

Read More

Comments on 191209

86 Comments

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Kury Akin
March 25th, 2020 at 1:16 pm
Commented on: 191209

Squat@35 8s. 64

L/tuck. Started 50/50 but was having to rest once doing only tucks towards end. 140 secs

Ring rows 10 vertical to 5 diagonal. 56.

HS started with 20 seconds but only managing 15 by the end. 140 secs

Sdlhp 10.8s.10. 68

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Clint Michael
January 28th, 2020 at 2:23 pm
Commented on: 191209

Squats-50 reps

L sits-100 seconds 

Ring rows-50 reps

Handstand hold-93 seconds

Sumo deadlift high pulls (45#)-86 reps





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Jeff Chalfant
December 31st, 2019 at 11:45 pm
Commented on: 191209

Did the warmup yesterday but felt like resting so did it today without a warmup: rx+/-( L sit on floor) But rested halfway through l sit to address an asthma attack and continued on as rx+

63 squats (5-6-7-8-9-10-9-9)

88 Lsit (a 5 and 6 second hold ea round)

56 ring rows with straight legs

160 handstand hold (against wall)

55 row calories

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Jeff Chalfant
January 1st, 2020 at 2:19 am

Last time: 63-80-72-114-55

I think the ring rows were with bent legs last time but I was also doing mostly ring rows in place of pull-ups around that time as well.

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Cy Azizi
December 26th, 2019 at 8:38 pm
Commented on: 191209

45 reps, 87secs, 60 reps, 120 secs, 52 cal

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Fabian Delaflor
December 16th, 2019 at 12:02 am
Commented on: 191209

Tabita back squat #65 (8-9 reps each interval)

Tabata bent knee on rings

Tabata bent over row - #65 (10 reps each Interval)

Tabata hand stand hold with bands on rig

Tabata burpees (5-4 reps each interval)

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QiHui Xing
December 13th, 2019 at 3:39 am
Commented on: 191209

rest.

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Giuseppe Petrillo
December 11th, 2019 at 10:43 pm
Commented on: 191209

Back squat 40 kg - 64 reps

L-sit - 80 sec

Ring row - 62 reps

Free handstand hold - 94 sec

Double unders - 240 reps

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Chase Hiland
December 11th, 2019 at 9:03 pm
Commented on: 191209

M/35/5'10/190


Rx'd

Back squats (95): 85 reps

L-sits: 130 sec.

Ring rows: 85 reps

Handstand: 140 sec.

Calorie row: 60 cal.

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Coastie Nick
December 11th, 2019 at 8:45 pm
Commented on: 191209

68 reps @ 95#

110 sec. on parallettes

58 reps

124 sec. against wall

65 calories

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Alex Pham
December 11th, 2019 at 7:38 pm
Commented on: 191209

50 goblet squats (65#)

125

48

93

52

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Scott MacArthur
December 11th, 2019 at 7:22 pm
Commented on: 191209

Paced myself on squats, just went for it on everything else, didn't go so well.

Sq 7 each round. Total 56

L sit 16 15 11 12 10 11 12 12. Total 99 seconds

Ring Row 10 8 7 6 5 5 5 5. Total 46

HS hold 20 17 10 10 10 10 10 11. Total 98 seconds

Row 8 7 8 8 7 8 7 8. Total 61 calories

Hard after yesterday's deadlifts.

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Joseph Alaimo
December 11th, 2019 at 6:33 pm
Commented on: 191209

Back Squat- 67 reps (95lbs)

L-sit - Knee tuck - 128 seconds

Ring Rows- 68 reps

Handstand hold - against wall - 160 seconds

Row - 72 cals - 963m

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Brendan Mullan
December 11th, 2019 at 7:27 am
Commented on: 191209

Scaled

Back squat @ 45kg = 73

Push up = 58

Ring rows = 80

DB push press @ 15kg = 62

Row = 34 cals

😅👍

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Raul Lopez
December 11th, 2019 at 1:22 am
Commented on: 191209

First time doing tabata! Results:

DEAD!!

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Nathan Jenkins
December 10th, 2019 at 11:14 pm
Commented on: Statin-Induced Rhabdomyolysis: A Comprehensive Review of Case Reports

Also potentially of interest to the readership of crossfit.com:


Statin-induced new-onset diabetes, which has an astonishing (to me) prevalence of 28-43% according to studies mentioned in the abstract of this review: https://www.ncbi.nlm.nih.gov/pubmed/28276790


Statin-induced attenuation of beneficial adaptations to exercise: https://www.ncbi.nlm.nih.gov/pubmed/23583255

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Shane Azizi
December 10th, 2019 at 11:02 pm
Commented on: 191209

Back squat: 69 reps

L-sit: 92 seconds

Ring row: 80 reps

Handstand hold: 123 seconds

Row: 55 cals

Rx

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Christian Simpson
December 10th, 2019 at 10:41 pm
Commented on: 191209

Total reps: 417

Squat: 56, lsit ring tuck: 125s, ring row: 60,

Handstand: 115s, rower: 61 cal

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Tripp Starling
December 10th, 2019 at 9:58 pm
Commented on: 191209

Back squat @ 95 - 40 reps

L-sit (tuck hold on parallettes) - 160 seconds

Ring rows - 62 reps

HS Hold (against wall) - 160 seconds

Row - 56 calories

Total reps 478

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John Clarke
December 10th, 2019 at 8:37 pm
Commented on: 191209

Squats: 70 reps @ 75lbs

Hollow body rock: 96

Pull-ups: 54

Handstand hold: 120 seconds total

Row: 45 cal

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Claire Fiddian-Green
December 10th, 2019 at 12:33 pm
Commented on: 191209

Modified to:

4 rounds: 250m row, 10x 95 lb. front squats, 15 GHD sit-ups to parallel, 20 box jumps 20”.

Completed in 22:18. (inspired by a 2010 CF WOD).

3 minutes rest.

Tabata dumbbell hold with arm lockout: 4 sets with pair 20 lb. DB then 4 sets with pair 15 lb. DB.

Rest 1 minute.

Tabata ring rows: 64.

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Ruben Meier
December 10th, 2019 at 10:50 am
Commented on: 191209

Squats 7/7/7/7/7/7/8/9 45kg

Acumulate 240sec tuc hold as fast as possible

Ring rows adjust to get 7-8reps per round

Handstandhold as perscribed

Row 993 meter

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Edgar Sousa
December 10th, 2019 at 10:08 am
Commented on: Course Photos | Dec. 2-8, 2019

Curso muito bem organizado, dinâmico e interessante.

Todo o staff espetacular. Grande fim de semana de aprendizagem.

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Rob Lawson
December 18th, 2019 at 10:25 am

Foi um ótimo final de semana, super feliz que você gostou

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George Stanyard
December 10th, 2019 at 9:26 am
Commented on: 191209

347 reps | 76 + 48 + 72 + 100 + 51 | Rx'd

Back Squat, 40kg| 13,10,10,9,9,9,8,8

L-Sit | 8,6,6,5,5,5,6,7

Ring Row | 17,11,8,8,8,8,6,6

Handstand Hold | 20,12,12,12,12,11,10,11

Row Calorie | 7,7,7,6,6,6,6,6

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Viktor Wachtler
December 10th, 2019 at 9:21 am
Commented on: 191209

Back squats - 55 reps

Floor tuck holds - 85 seconds

TRX rows - 92 reps

HS holds, wall support - 160 seconds (unbroken)

10m shuttle sprints - 400m (subbed, no rower)

43/1.78m/75kg

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Randy Sigman
December 10th, 2019 at 8:04 am
Commented on: 191209

Tabata 65# back squats 67 reps

Rest 1:00

Tabata box knee raises 130 secs

Rest 1:00

Tabata ring rows 46 reps

Rest 1:00

Tabata hand stand holds 90 secs

Rest 1:00

Tabat ski erg 45 Cals

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Jade Teasdale
December 10th, 2019 at 4:13 am
Commented on: 191209

Back Sq. (5)X8=40

(C&J to get it on my back!)

L Holds: 8,15,11,12,11,11,9,10=87 (10.875)

Rows: 7,7,6,5,5,6,5,7=48 (6)

Freestanding HS: 20,20,15,15,15,15,18,16=134 (16.75)

Single Under Jump Ropes: 52,48,55,55,50,45,45,52 =402 (50.25)

Total: 711


HS holds were a lot harder after smoking the triceps on those rows!

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Nathaniel Robichaud
December 10th, 2019 at 1:56 am
Commented on: 191209

84

169 tuck

61 bar rows

131 sec, first 6 free standing (20-17-17-15-12-10)

63cal

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Jeffrey Howard
December 10th, 2019 at 1:27 am
Commented on: 191209

63-137-39-154-59 totals

11-10-8-7-7-6-7-7 95lb back squats

20-20-20-16-17-17-13-14 (seconds in tuck l sit on rings)

9-6-5-4-4-4-4-3 body level with ground

20-20-20-20-20-19-19-16 (seconds)

7-15-22-30-38-45-52-59 (running cals.)

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Blas Raventos
December 10th, 2019 at 1:08 am
Commented on: 191209

52 cal bike; 83 sec Lsit; 60 sec HS hold; Back squat 52 rep; Ring row 36 rep trunk parallel to floor.


Im starting to use Branco Units (BU)for calculating exertion effort.


Where 1 monostructural cal or meter equals 1 BU. 1 gymnastic rep equals 10 BU, 1 weightlifting rep with 1/2 bw equals 100 BU. I am 164 lbs, so todays weight represents ,58 bw which in BU equals to 116 every rep. So my total effort was 7926 measured using Branco Units. First time I read about Branco Units was a couple weeks ago in this site’s comments. I think it was a pullup double under thruster workout. Oh yes here it is, it was the 191118 .


It changed the way I re asses my workouts scores and helps not to get too into my “effort” because I can think about effort later in a realistic and metric way.

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Kevin Marshall
December 10th, 2019 at 12:22 am
Commented on: 191209

Rx: worst numbers were scored

B Sq. 8, L sit 8sec, Ring Row 5, HSHold 20sec, Row 6

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Jessica Mullins
December 10th, 2019 at 12:19 am
Commented on: 191209

443 total reps

Bs - 47

Lsits - 150 secs

Ring rows -73

Handstand hold - 121

Rows - 52 cals

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Hank McKibban
December 9th, 2019 at 10:55 pm
Commented on: 191209

72-71-68-137-65 (hs w/1x foot on wall)

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Stacey Thompkins
December 9th, 2019 at 10:34 pm
Commented on: 191209

M/45/6'2"/180#


Rx'd

76

94

50

71

57

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Steven Odom
December 9th, 2019 at 10:30 pm
Commented on: 191209

Rx’ed

85+85+58+123+56=407


Still weak from being sick

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Lucas Odum
December 9th, 2019 at 10:06 pm
Commented on: 191209

Rx'd

96+115+89+160+65=525

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Michael Arko
December 9th, 2019 at 9:22 pm
Commented on: 191209

92 squats (75lbs)

149s sits (mix of L and tuck)

61 ring rows (Rx)

156s HS (heels touching wall)

24.3cal (elliptical trainer Level 12)

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Nicole Deaver
December 9th, 2019 at 9:02 pm
Commented on: 191209

Back squats (65#)- 64 reps

L sit (btwn stools)- 120 secs

Barbell rows(45#)- 88 reps

Handstand hold- 160sec (unbroken not tabata)

Bent over rows (20# DBs)- 120 reps

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Shaun Stapleton
December 9th, 2019 at 8:54 pm
Commented on: 191209

35/195/5’9/M


Squats-65

Tuck holds-160 sec

Ring rows-70

HS holds-50

Row- 57 cals


Total: 402

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Mauro Lourenço
December 9th, 2019 at 8:32 pm
Commented on: Course Photos | Dec. 2-8, 2019

Grande grande experiência!

Foi uma fim de semana produtivo no que toca à evangelização dos novos discípulos do coach Glassman :)

O Staff, muito profissional e assertivo. Uma palavra especial aos nossos portugueses do Staff André e Pedro, umas máquinas.

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Rob Lawson
December 18th, 2019 at 10:23 am

Fim de semana fantástico, super feliz que você gostou!

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Drifting Seahorse
December 9th, 2019 at 7:12 pm
Commented on: 191209

35lb Backsquat avg 5

Long way to go on Lsits, just a couple seconds each time

Ring rows avg 6

Sub 35lb shoulder press and hold

Jumprope, single unders, best 15sec straight

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Teresa Tavares
December 9th, 2019 at 6:49 pm
Commented on: Course Photos | Dec. 2-8, 2019

Que fim de semana incrível!!! Muita aprendizagem, boa disposição e umas pernas que se lembram bem dos muitos agachamentos feitos! A superar expectativas muito facilmente! Obrigada à equipa!!! Foram espectaculares! Venha o próximo!

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Rob Lawson
December 18th, 2019 at 10:21 am


Espero que as pernas tenham se recuperado! Foi um ótimo final de semana, espero vê-lo novamente em breve.

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Geoffroy Castelnau
December 9th, 2019 at 6:45 pm
Commented on: 191209

Scaled/subbed to (with 9.5kg each DB) :

Dumbbells front squats 60 reps(10/10/8/8/6/6/6/6)

L-sit on floor 160 seconds

Bar rows 56 reps (10/8/8/7/6/6/5/6)

Holding dumbbells at lockout 160 seconds

Dumbbells SDHPs 61 reps (8/8/8/8/7/7/7/8)

M / 40yo / 176cm / 71kg

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Rui Mendes
December 9th, 2019 at 5:52 pm
Commented on: Course Photos | Dec. 2-8, 2019

Fim de semana impecável! Adquiri muito conhecimento, um obrigado especial ao Staff, Bob, Pedro, Natália e André. Abraço

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Rob Lawson
December 18th, 2019 at 10:19 am

Ótimo fim de semana, foi incrível conhecê-lo e estou muito feliz por ter gostado!

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Nathan clukey
December 9th, 2019 at 5:44 pm
Commented on: 191209

only scaled squat to 85lb. 56 160 88 160 66= 530

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Christine Heidi Gomes
December 9th, 2019 at 5:24 pm
Commented on: Course Photos | Dec. 2-8, 2019

CFL1 in Sintra Portugal was a blast!

Obrigada aos professores que foram espectaculares e boa sorte ao resto da malta :)

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Rob Lawson
December 18th, 2019 at 10:17 am


Foi um ótimo final de semana em portugal, prazer em conhecê-lo!

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Steve Day
December 9th, 2019 at 5:13 pm
Commented on: 191209

Dumbbell Squats (45 lbs) - 63

L-sit (from dip bars) - 108 sec

Ring Rows - 74

Handstand hold (against wall) - 120 sec

Row - 62 cal

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Steve Day
December 9th, 2019 at 5:15 pm

Correction: 160 seconds for HS Hold

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Barbara Ferreira
December 9th, 2019 at 4:49 pm
Commented on: Course Photos | Dec. 2-8, 2019

Nível 1 em Sintra :D fim de semana TOP TOP TOP

instrutores espectaculares

OBRIGADO

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Christine Heidi Gomes
December 9th, 2019 at 5:25 pm

;)

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Rob Lawson
December 18th, 2019 at 10:16 am


Barbara, obrigado por comparecer, foi um prazer conhecê-lo e estou feliz por ter irritado o fim de semana

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Antoine Vial
December 9th, 2019 at 4:05 pm
Commented on: 191209

64-4min l sit ring-105-4min10-843m

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Hendrik Bünzen
December 9th, 2019 at 3:02 pm
Commented on: 191209

75-56-94-160-68 rx’d

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Jim Rix
December 9th, 2019 at 2:41 pm
Commented on: 191209

BS: 80#, 81 reps

Scaled L sits to a wheels: 46

Ring rows: 60 (worst part of the workout)

Scaled handstands to extended planks: done

Row: 50 cals/800m

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Jim Rix
December 9th, 2019 at 2:45 pm

Make that abwheels and barbell rows

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Pedro Matos
December 9th, 2019 at 2:27 pm
Commented on: Course Photos | Dec. 2-8, 2019

Fim de semana fantástico de partilha e aprendizagem.

Obrigado Rob, Natalia, Pedro e André por nos terem dado mais do que era expectável.

#eutinhadeserloucoparanaoadoraristo

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Christine Heidi Gomes
December 9th, 2019 at 5:26 pm

#somostodosloucos

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Rob Lawson
December 18th, 2019 at 10:14 am

Obrigado por um ótimo fim de semana, estou super feliz que você tenha gostado!

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Eric O'Connor
December 9th, 2019 at 1:47 pm
Commented on: 191209

Gotta love a good Tabata session. Attempt to put forth a good effort on each 0:20 interval! Here are some scaling thoughts:


Back Squats- I consider the load to be light and expect a relatively high volume of reps to be accumulated. As a general guideline, I will coach most of my athletes to utilize a load where all rounds are completed unbroken without dropping the bar and at least 5 reps are accumulated. For new or deconditioned athletes I will ensure that no more than 8 reps are completed, on any round, to assist with controlling volume.


L-sits: This is a difficult work to rest ratio for athletes to maintain consistent sets of 20-seconds. I will likely end up using a variation that allows for 10-seconds of an L-sit hold on each 20-second interval. If unable to hold the L-sit, as prescribed, the most common variations I will use will be a tuck L-sit or an L-sit with one-leg extended and one-leg tucked. This movement can also be scale further by performing a L-sit while seated on a box.


Ring Rows: I love this movement and it’s cool to see it programmed here. This movement can be scaled simply by modifying body position. A straight body position with feet in front of the rings or raised on a box is very difficult while bending the legs and moving the feet under or behind the rings is easier. I will have athletes use a body position that allows them to get at least 5 reps each round.


Handstand Hold: For today, I will assume that the prescribed variation to be a freestanding hold and I know that most of my athletes will need to modify. When scaling, I will look to utilize a handstand variation that allows for several of the sets to be completed unbroken. The main variations I will use are:

1) Handstand hold, back to wall.

2) Handstand hold, facing wall.

3) Partial handstand hold, facing wall.

4) Piked handstand hold from the box.

5) Overhead plate hold. This variation will be used only in the case that someone cannot get inverted.


Rowing: No need to scale this today.

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Dave DeCoste
December 9th, 2019 at 12:11 pm
Commented on: 191209

449 reps Rx

Back squat - 74

L-sit - 99 secs

Ring rows - 79

Handstand hold - 142 secs

Row - 55

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Antonio Larco
December 9th, 2019 at 11:45 am
Commented on: 191209

Bs 75, L sit 96, rr 93, hsh 109, row 614

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Steven Broz
December 9th, 2019 at 11:37 am
Commented on: 191209

M/49/6’6”/205#

Tabata 35# back squats 66 reps

Rest 1:00

Tabata tuck hold on dip bars 80 secs

Rest 1:00

Tabata barbell rows 39 reps

Rest 1:00

Tabata high plank 124 secs

Rest 1:00

Tabat row 36 calls

Total = 345

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Sianne Tarda
December 9th, 2019 at 10:40 am
Commented on: Course Photos | Dec. 2-8, 2019

CFL 1 in Brisbane was a very valuable experience. It has given me a better understanding of Crossfit and ignite my passion for it. Thanks to the instructors Matt, Olly, Tom and Lilly. Their passion and knowledge were incredible and made it a fantastic weekend!

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Matthew Swift
December 10th, 2019 at 4:02 am

So glad you enjoyed it Sianne!!

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Joelma Alves
December 9th, 2019 at 10:20 am
Commented on: Course Photos | Dec. 2-8, 2019

Absolutely an awesome weekend! CF-L1 in cold Sintra, Portugal. Everyone left with lots more knowledge. The seminar staff Rob, Nat and Pedro were always available to help every single one of us. Overall a great experience! Perfect and smooth course, loved it!

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Christine Heidi Gomes
December 9th, 2019 at 5:25 pm

;)

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Rob Lawson
December 18th, 2019 at 10:12 am

Joelma, im super happy you enjoyed, it was a good weekend!!!

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Helen Moss
December 9th, 2019 at 5:43 am
Commented on: Course Photos | Dec. 2-8, 2019

Was very lucky to complete the CF1 Level 1 course with Mike, Neha and McCoy in Bangkok at Crossfit Ten500. Course was very professionally run, extremely informative and very worth the money. I don't plan to move into training others but found the explanation of the movements broken down so helpful to my own potential performance. I also really like the scientific and quantifiable nature of the crossFit message on fitness and health, it will be my way of explaining why I love CrossFit in the future! Constantly varied functional movements at high intensity :-). Thanks All involved.

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Kyungtaek Kang
December 9th, 2019 at 4:55 am
Commented on: 191209

64개 110초 76개 151초 52칼로리 합 453

November 17th, 2017 at 7:21 pm

65개 85초 30개 90초 51칼로리 합 321

(9월 26일 오른팔 수술 후 75일만에 다시 시작)

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Eddie Driscoll
December 9th, 2019 at 4:45 am
Commented on: Course Photos | Dec. 2-8, 2019

CFL1 in Brisbane, Australia was outstanding. So informative, so professional. Couldn't have asked for better.

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Matthew Swift
December 9th, 2019 at 8:31 am

Eddie, it was a pleasure having you on the course, I am glad you enjoyed it!

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Pablo Pina Navarro
December 9th, 2019 at 4:06 am
Commented on: Course Photos | Dec. 2-8, 2019

Level 2 in Mexico was perfect. Thaks for this weekend!

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Steven Thunander
December 9th, 2019 at 3:38 am
Commented on: 191209

Globo scale: Sub for back squats are dumbbell front squats 30/45lbs. L sits can be done on the ground, with the rings or TRX, on chairs or 2 benches, parallets, or hanging from a pullup bar or rings. sub for ring rows are bar rows, or use that smith machine bar for bar rows. Setting your feet on a higher surface such as a bench will make these much harder. Sub for handstand hold are holding heavy dumbbells at lockout for the tabata time period, or failing that doing another type of hold. Sub for row in this case are either burpees, SDLHP 35/45lb bb (or 2 15/20lb dumbbells), or double unders.


Wodapalooza team qualifiers are ongoing right now.

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Tony Clarke
December 9th, 2019 at 2:54 am
Commented on: Course Photos | Dec. 2-8, 2019

Amazing weekend! CFL1 at CF Old Fashion in Seattle. Thanks to the instructors for amplifying the material with their experience and personal style. Definitely made for a cool learning opportunity.

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Kurtis Bowler
December 9th, 2019 at 7:20 pm

Thank you Tony! It was great chatting with you yesterday.

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Bryan Rosen
December 9th, 2019 at 2:35 am
Commented on: 191209

Warm up for 191209:

GENERAL WARM-UP


1 round of:

200-m row

15 air squats

20-m bear crawl, forward and backward

15 ring rows

10 PVC pass-throughs


SPECIFIC WARM-UP


L-sit and handstand hold


2 sets for 30-seconds of a high plank hold

2 sets for 20-seconds of a planked wall press

2 sets of a wall walk + 10-second hold


2 minutes of handstand and L-sit practice.


Back squat


5 tempo back squats with an empty barbell (3-sec down & up)

5 jumping back squats with an empty barbell

5 back squats with an empty barbell

5 back squats at intended workout weight


Practice round

Perform 20-seconds of each movement:

Back squats

L-sit

Ring rows

Handstand hold

Row

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Katina Thornton
December 9th, 2019 at 2:04 am
Commented on: Shoulder Muscles, Part 2

I am always in awe of the complexity and strength of our musculoskeletal system. How lucky we are to participate in a training modality that functionally strengthens this system and prepares us for whatever life happens to bring our way.

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Chris Sinagoga
December 9th, 2019 at 1:28 am
Commented on: 191209

Champions Club Scaling Notes


RANT

Just a Workout. First one of these in a while. Only thing I would say would be to scale so it doesn't turn into a 10-sec on and 20-sec off kind of thing a few cycles in.


I SHOULD TRY THIS AS RX'D IF: I can do the squats without having to take the bar off your back and I have a rower. And my eyes won't pop out of my face on the handstands.


FIRST TIME WITH CROSSFIT VERSION: as is. Won't go perfectly, but you'll get a lot of good feedback. Scaling the weight on any workout should be a given.


GROUP VERSION: start at different stations if equipment/space is an issue. L-sits are best scaled from the ground I think. No racks needed for back squats (if they need a rack, lower the weight.) Also can be any style of squat. Handstand holds can be extended planks. Good luck keeping track of all the numbers! I'd say pick one or two to count, then use the honor system for the rest. At the end, I'd just go max distance run in 3 minutes instead of Tabata row.


INJURY VERSION: pick 4 exercises you can do in the Tabata intervals and go 10 sets of each instead of 8. Feel free to add more time for the transitions if you are slow getting around.


GENERAL FEAR LEVEL: 7

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Juan Acevedo
December 9th, 2019 at 1:04 am
Commented on: 191209

The burn will get real. When we have a Tabata protocol, the task is usually the same: maximize the work period. What we want is to use every second of work we can and rest only in the designated 10-second intervals. When you have something very manageable like an air squat Tabata, you add speed. You go hard on each interval and try to get as many reps as possible. Today we have a mixed scenario. In the back squats you will be able to hold on to the barbell, but going all out might not work very well. In the gymnastic movements might be hard to sustain the work for the whole interval, so you will end up breaking it here and there. Finally, in the rower, you can maintain and push, so push. These are all different scenarios and strategies, but they share the same objective. Try to maximize the workload in the given work interval. With that in mind choose your loads and modifications. Pick a weight for the squats for which you will not need to put the barbell down, ever. Choose a variation of the L-sit you can keep up with at most one break per set. Mixing tuck holds and L-sit holds in the same set to get the full twenty seconds is a good option. Flirt with failure in the ring rows, but never do reach it. A one-second break goes a long way. Choose a level of assistance in the handstand hold that is challenging but that you can hold with at most one break. Today you want that place of burn, where you can hang out for a little while. That's where you want to be. Let it burn!


OPTION 1

Tabata back squats, 55 l 75 lb.

Rest 1 minute

Tabata L-sit/tuck hold

Rest 1 minute

Tabata ring rows

Rest 1 minute

Tabata assisted handstand hold*

Rest 1 minute

Tabata row


*Assist with bench on forearms, very light band on rack, or reach handstand.


OPTION 2

Tabata back squats, 45 l 65 lb.

Rest 1 minute

Tabata tuck hold

Rest 1 minute

Tabata ring rows

Rest 1 minute

Tabata handstand hold on wall*

Rest 1 minute

Tabata row


*alternate facing the wall and facing away from the wall


OPTION 3

Tabata back squats, 35 l 45 lb.

Rest 1 minute

Tabata tuck hold

Rest 1 minute

Tabata ring rows

Rest 1 minute

Tabata hollow body wall hold

Rest 1 minute

Tabata row

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Juan Acevedo
December 9th, 2019 at 1:20 am

▶ Video for hollow body wall hold. https://www.youtube.com/watch?v=k8mzPzaOhrw&t=60s

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David Swicegood
December 20th, 2019 at 7:38 pm

Today did:


Tabata back squats, 65 lb.

Rest 1 minute

Tabata tuck hold

Rest 1 minute

Tabata ring rows

Rest 1 minute

Tabata hollow body wall hold

Rest 1 minute

Tabata row

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