CrossFit | 200330
Monday

200330

Workout of the Day

48

21-15-9 reps, slowly, of:

Chest-to-wall handstand push-ups
Hip-back extensions
Strict knees-to-elbows

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The Chest-to-Wall Handstand Push-Up

2
chest to wall
Watch

Comments on 200330

50 Comments

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Kury Akin
August 2nd, 2020 at 1:58 pm
Commented on: 200330

25:29. As slow as possible push ups descaling from 21 box, 15 deep elevation chest to wall, 9 shallow elevation CTW, hip-back extensions, knee to elbows.

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Jeff Chalfant
April 20th, 2020 at 9:38 pm
Commented on: 200330

24:35 slow and controlled throughout. Core moves rx’d but had to scale the hspu to

15-12-9 of wall facing hspu and had to use a band setup which provided 30-35 lbs. assistance at the bottom. Found the feet naturally came off and (sometimes)went back to the wall or sometimes I simply pressed up into free handstand from the bottom. An aggressive shoulder protraction was crucial as was the hollow body position.

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Giuseppe Petrillo
April 19th, 2020 at 10:02 am
Commented on: 200330

Done

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Giuseppe Petrillo
April 19th, 2020 at 10:01 am
Commented on: 200330

Done

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Giuseppe Petrillo
April 19th, 2020 at 10:01 am
Commented on: 200330

Done

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Nathan Hanks
April 19th, 2020 at 12:09 am
Commented on: 200330

As RX’d

6-5-5-5

5-5-5

5-4


that felt really good - nice posterior and core work

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Cy Azizi
April 17th, 2020 at 3:48 pm
Commented on: 200330

Pushups on a 25 lb plate plus a mat. Last 4 on 15 lb plate

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Chris Meldrum
April 10th, 2020 at 6:13 pm
Commented on: 200330

As rx’d, 17:10.


Broke HSPU 12-6-3 / 10-5 / 9.  Really tried to be deliberate (if not slow).  Hip-back extensions unbroken.  Did K2E 7-7-7 / 6-5-4 / 5-4.  Less intensity but still got the blood flowing today.


47m/5'10"/180

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Jeffrey Howard
April 7th, 2020 at 1:27 am
Commented on: 200330

37:42 - Sc

First 9 of C2W HSPU were to 1 abmat, the rest from there on were to 2 abmats. Everything else as written.

(edited)
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Manchild Manchild
April 5th, 2020 at 2:53 pm
Commented on: 200330

at home, subbed:


deficit high-butt push-ups

plank (1 rep = 3 seconds)

supermans


13:18

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Jim McCary
April 1st, 2020 at 3:53 am
Commented on: 200330

done


HSPUs w/ feet on 30” box

K2E were as strict as could manage

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Byron Hills
April 1st, 2020 at 2:13 am
Commented on: 200330

Good one

broke the first 2 rounds into 2-3 sets

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Tripp Starling
April 1st, 2020 at 1:31 am
Commented on: 200330

Off script

for time:

1000 meter row

21-15-9

kbs

situps

push press

1000 meter row

tripp 53#kb/75# push press 16:23

jackie 26#kb/45# push press 18:24

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Kimberly Wilson
April 1st, 2020 at 12:42 am
Commented on: 200330

Completed 3/31

hspu to abmat

sub back extension for Jefferson curl w/ kb

strict hanging knee raise

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Sherrie Mark
March 31st, 2020 at 8:10 pm
Commented on: 200330

Hi everyone! I started CrossFit last May and I love it! It's obvious that we will not be going back to the gym for quite a while so I've made a little make-shift box in my garage...I will not lose 10 months of hard work. The owners let me borrow a few things and I am very grateful! Here's to staying active!

21-15-9 (slowly)

HSPU - back to wall, kipping, 3 abmats (almost down to 2!)

Good Mornings - 30 lbs

Sit-ups - 20 lbs slam ball

17:51

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John Rossetti
March 31st, 2020 at 3:31 pm
Commented on: 200330

55 YOM 5’6” 210


scaled

21-15-9

pike handstand push-up

115 Lb X Straight Leg Deadlift

hanging knees you elbow


17:14

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Claire Fiddian-Green
March 31st, 2020 at 11:29 am
Commented on: 200330

Completed 200331

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Charles Meyers
March 31st, 2020 at 4:47 am
Commented on: 200330

Option 2 30 min.

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Prue Mackenzie
March 31st, 2020 at 1:09 am
Commented on: The Chest-to-Wall Handstand Push-Up

thank you! all help with the gym movements is greatly appreciated!

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Troy Bruun
March 31st, 2020 at 12:40 am
Commented on: 200330

24:47

Kipped chest to wall hspu

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Shaun Stapleton
March 31st, 2020 at 12:30 am
Commented on: 200330

Rx 15:48

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Christian Simpson
March 30th, 2020 at 11:26 pm
Commented on: 200330

Sub hip/back ext for just bench back ext.

Done, no time kept

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Shane Azizi
March 30th, 2020 at 9:49 pm
Commented on: 200330

Rx

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matthew moore
March 30th, 2020 at 9:17 pm
Commented on: 200330

42/m 11:12rx used a stoll and a car bumper for hip extensions a rake tied with some ropes in a tree for a bar.

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Charlie Pokorny
March 30th, 2020 at 7:51 pm
Commented on: 200330

Completed the reps Rx'd as slowly as I could, mostly in sets of 5 - 8.

m/51/5'11"/200#

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Steve Day
March 30th, 2020 at 7:42 pm
Commented on: 200330

21-15-9 reps, slowly, of:

Chest-to-wall handstand push-ups (to abmat)

Hip-back extensions

Strict knees-to-elbows (I have difficulty doing these slowly - need to use momentum)


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John Clarke
March 30th, 2020 at 7:40 pm
Commented on: 200330

21-15-9


HSPU - Back facing wall

Good mornings w/ broomstick

Knees to elbow


Check.

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shane drake
March 30th, 2020 at 6:42 pm
Commented on: 200330

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Nicole Deaver
March 30th, 2020 at 6:27 pm
Commented on: 200330

21-15-9

Chest to wall HSPU

Good mornings (45#)

K2E


Had to keep reminding myself to slow down!

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Matthew Letarte
March 30th, 2020 at 5:45 pm
Commented on: 200330

20:00

21-15-9

Strict wall-facing HSPU

100lb DB Straight-Leg Deadlifts

Jackknife Situps (Leg lift + V-up)

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Jade Teasdale
March 30th, 2020 at 5:34 pm
Commented on: 200330

21:30 RX

really happy with 45 SHSPU (belly to wall.) My triceps were trashed to start!

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Scott MacArthur
March 30th, 2020 at 4:33 pm
Commented on: 200330

12:44, at work subbed 95 strict SP for hspu.

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Scott MacArthur
March 30th, 2020 at 4:34 pm

Oops, totally missed the slowly part...

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Dale Trueman
March 30th, 2020 at 3:47 pm
Commented on: 200330

HSPU to abmat, 95lb Good mornings, K2E as rx’d.

3...2...1 Done!

(edited)
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Michael Arko
March 30th, 2020 at 3:41 pm
Commented on: 200330

My HSPUs were trash - I could not touch head to mat, but made a point to get as deep as I possibly could, at slow pace. I also touched chest to wall at full extension. Hip-back and K2E both were pretty good, IMHO.

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Jim Rix
March 30th, 2020 at 2:24 pm
Commented on: 200330

My strained ribs were having nothing to do with k-e, so a weird 3 round mix, not for time, of

10 light bench press, 115#

100 single unders

15 slow hip-back extensions

10 unsupported bent over rows, 44# kb

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Eric O'Connor
March 30th, 2020 at 2:10 pm
Commented on: 200330

I’m a fan of these “NOT for time” style of workouts as it's a break from intensity while style getting in a great workout. This style of workout also allows for a major focus on quality movement. Here are some scaling thoughts:


Chest-to-Wall handstand push-ups: I like this movement but they are very hard for me. I expect most athletes will spend the bulk of their time on this movement today. If you do NOT have the capacity to do 5+ reps unbroken, consider reducing the reps each round…..doing rounds of 12-9-6 of this movement will still be very challenging for most of us. If you cannot do handstand push-ups then I recommend a box-assisted handstand push-up. This can be a great option as athletes can modify their body position to increase or decrease the difficulty. For example, performing this variation with the legs straight and hips stacked over the hands in the starting position can be very difficult while performing this variation with the knees on the box would be less challenging. If an athlete absolutely cannot get inverted, in any fashion, a pike push-up or a strict dumbbell shoulder press can be an option for today. 


Hip-back extension- I consider the volume of this movement to be moderate. Do not sacrifice quality for speed on this movement. This exercise is very demanding when done correctly and most of my athletes will need to scale the movement or reduce the reps. If you have difficulty performing the first round unbroken, consider doing back extensions. For new athletes, performing GHD hip extensions will be the go to for the day. 


Strict Knees-to-Elbows: The overall volume is not high but will be demanding, especially if people are actually making contact with their elbows (not triceps/arm pits!) in a strict fashion. I will look to find a challenging variation that allows for 7-10 reps to be completed consecutively. For athletes that cannot do the movement, I will modify to a strict high knee raise to preserve the hanging element of the movement or lying knees to elbows performed in a slow fashion with the athlete gripping a barbell on the floor if I’m not concerned with preserving the hanging function of the movement.


Limited Equipment Options: This workout is relatively easy to modify at home. Here are some thoughts below:


Chest-to-Wall HSPU: The same recommendations from the notes above apply here. If you don’t have a box for HSPU you can use a chair or some sort of bench. 


Hip-back extensions: This movement is tough to replicate without a GHD. My first recommendation is to do some sort of a good morning. This can be with a barbell, holding a dumbbell, or even holding a loaded bag. If there is no load available consider doing arch ups on the floor, but I would double the reps per round. 


Strict KTE: If you do not have anything to hang from I recommend a lying knee to elbow at a slow tempo or a controlled v-up. 

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Stephen McCarthy
March 30th, 2020 at 12:40 pm
Commented on: 200330

Scaled

21,15,9


Push Ups

Pike Push Ups

- - - -

Back Extensions

Good Morning (Broomstick)

- - - -  

Leg Raises

Abmat Situps

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Matt Hannay
March 30th, 2020 at 10:54 am
Commented on: 200330

Would it not make more sense in these times to provide no/very little equipment workouts?

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Daniel Robinson
March 30th, 2020 at 10:23 am
Commented on: 200330

Modified

21-15-9

Floor seated DB press (35lb.)

Good Mornings (45lb.)

K2E

13:03

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Viktor Wachtler
March 30th, 2020 at 5:56 am
Commented on: 200330

Scale/sub:

Wall-facing strict HSPUs

Slow supermans

Ab-wheel roll-outs

15:22

43/1.78m/77kg

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QiHui Xing
March 30th, 2020 at 4:52 am
Commented on: 200330
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Juan Acevedo
March 30th, 2020 at 1:44 am
Commented on: 200330

▶ INTENDED STIMULUS

.

SLOWLY is the name of the game today. These days are fantastic. They can be the most productive they of your week. Spine hold, spine extension, and spine flexion, this is an excellent core workout. Scaling today is different for everybody. Your focus is on the skill. You want to find a modification that allows you to express the function of the movement to the best of your abilities. You want to be right on the edge of your capacity, but not over. If you have handstand push-ups but not when you face the wall, today work on the negative aspect of this movement, and focus on the tripod position and having a very stacked body. If you don't have handstand push-ups, then box or pike push-ups will be your best option here. You can work the negative or the full movement depending if your capacity. The hip-back extension is a movement that most athletes will be able to complete. It requires diligence more than skill. Commit to it and commit to working it slowly. If you don't have a GHD or cannot work up a contraption, then perform some rolling waves (video below). Jefferson curls and good morning are good options here too. For the knees to elbows, all you need to do is figure out the height you can control. If you are swinging on the bar, that means no control. So find that sweet spot and work it so slow. Have fun and work that spine.


▶ OPTION 1

21-15-9 reps, slowly, of:

Chest-to-wall negative handstand push-ups

Hip-back extensions

Strict knees-to-triceps


▶ OPTION 2

21-15-9 reps, slowly, of:

Box handstand push-ups

Hip-back extensions (change reps to 15 12 9)

Strict knees-to-chest


▶ OPTION 3

21-15-9 reps, slowly, of:

Pike push-ups

Rolling Waves

Strict knee raises


WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

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David Swicegood
March 30th, 2020 at 6:29 pm

16:42


Pikes

Hollow hold 15s + arch hold 30s

Knees to chest

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Steven Thunander
March 30th, 2020 at 1:22 am
Commented on: 200330

Globo/Home scale: If you can get flat on a wall to do chest on wall HSPU do it. If not, do perfect negative pike HSPU (or scale to a tempo pushup). For the hip/back extensions, split them into slow and controlled good mornings with a pvc pipe or broomstick contacting the back of the head, back, and butt AND slow and controlled supermans (unless you're lucky to have a GHD or roman chair). Complete them 21 good mornings, 21 supermans, 15, 15, and 9,9. If you don't have a pullup bar or the setup doesn't allow for it, sub slow and controlled v-ups for the knee to elbows.

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Mario Mocanu
March 30th, 2020 at 12:59 am
Commented on: The Chest-to-Wall Handstand Push-Up

Very useful 💪🏻

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Chris Sinagoga
March 30th, 2020 at 12:48 am
Commented on: 200330

Champions Club Scaling Notes


RANT

Knowing how to roll out of a handstand is a really good skill to have, in my opinion, because it gives us an exit strategy. When we have an exit strategy they we feel safe. And when we feel safe, in terms of movement, that allows us to fall. Falling is important to running, Olympic lifts, kipping, burpees, and handstand walks. Doing any of those movements with the fear of falling makes the movement a lot more energy-consuming. So back to these wall-facing hspu, if you know how to roll out from a handstand, these will be a great way to work on position, if not then you'll probably end up broken in the midline. Practice those rolls!


PURPOSE

Strength from the waist-up.


NEW TO CROSSFIT SCALE

Complete as many rounds as possible in 15 minutes of:

10 knees to elbows

20 squats

:30 handstand hold


TRAINING SCALE

As is.


PRACTICE SCALE

Make hspu freestanding, maybe do GHD sit-ups instead of knees to elbows, seeing as it requires more coordination.


UMBRIDGE SCALE (assuming no equipment)

5:00, 3:00, 1:00 practice of each:

Some kind of handstand progression

Hollow hold/arch hold on ground

Tuck-ups


INJURY SCALE

If you have an upper-body injury, try the Umbridge Scale except maybe pistols instead of hspu. If you have a back/hips injury, then I'd try pull-ups, plank, any as much of a squat variation as you can without hurting.


WARMUP

Anything you want to practice


GENERAL FEAR LEVEL: 3

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Bryan Rosen
March 30th, 2020 at 12:45 am
Commented on: 200330

For those at home:


Bodyweight WOD


21-15-9, slowly, of

Chest-to-wall handstand push-up

Single-leg glute bridges, left

Single-leg glute bridges, right

V-ups


(*scale to pike push-ups or push-ups, v-ups to sit-ups)


Dumbbell WOD


21-15-9, slowly, of

Chest-to-wall handstand push-up

DB good mornings

DB sit-ups


In collaboration with Juan Acevedo!

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Nathan McFall
March 30th, 2020 at 4:47 am

Thanks Mr Rosen great mentor ship in tumultuous times CrossFit quarantines my crazy 🙏

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Bryan Rosen
March 30th, 2020 at 12:39 am
Commented on: 200330

GENERAL WARM-UP


AMRAP 10:

1:00 of single-unders

10 PVC pass-throughs + 10 reverse-grip pass-throughs

25-ft bear crawl

25-ft walking lunges + medicine ball twist

10 hollow rocks

10 kettlebell halos (each direction)


SPECIFIC WARM-UP


Handstand push-up

10/side half-kneeling single-arm kettlebell presses

30-second wall-facing handstand hold

5 partial wall walks

3 sets of 1 wall walk + 1-3 handstand push-ups


Strict knees-to-elbows

5 knee raises

5 knees-to-armpits

5 knees-to-elbows


Hip-back extension

10 good mornings with a medicine ball (*scaling option)


3 sets of 3 reps of each:

1/4 hip-back extension + 1/2 hip extension + full range of motion hip-back extension


Practice

3-2-1 of:

Chest-to-wall handstand push-ups

Hip-back extensions

Strict knees-to-elbows

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