CrossFit | 200913
Sunday

200913

Workout of the Day

49

For time:

Row 50 calories
50 handstand push-ups
50 L pull-ups
50 sumo deadlift high pulls
50 inverted burpees
50 toes-to-bars
Row 50 calories

♀ 65-lb. SDHP ♂ 95-lb. SDHP

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Comments on 200913

54 Comments

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Sin Man Chong
February 9th, 2021 at 7:26 am
Commented on: 200913

46:20

Kipping Pull-ups instead L-pull ups

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Kury Akin
January 26th, 2021 at 2:01 pm
Commented on: 200913

27:25

35 cal row (3m @ 2:30/500m)

3R of 10r each:

HSPU (feet on floor) shoulder recovering

L pull ups

SDLHP @35kg

Inverted burpees

T2Rings

35 cal row


30.01.17

23:00 sub&scaled:

100 DU

25 L/S

25 burpees

25 inverted

25 t2b

100 DU

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MaKenan Sciandra
November 10th, 2020 at 12:23 am
Commented on: 200913

400m run

50 angled hspu

50 kipping pull ups

50 sumo dead lift high pulls

50 reg burpees

50 toes to bar

400m run


38:54

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Cy Azizi
November 7th, 2020 at 5:55 pm
Commented on: 200913

63:10

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Manchild Manchild
October 6th, 2020 at 4:45 pm
Commented on: 200913

subbed 15 reps each of:


burpee pull-ups

high-butt deficit push-ups

L-pull-ups

power cleans, 35# dumbbells

toes-to-bar

inverted burpees

burpee pull-ups


17:23

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Jeff Chalfant
October 4th, 2020 at 10:39 pm
Commented on: 200913

40:35 rx’d Broke the HSPU and L pull-ups 4-4-4-4-4-3-3-3-3-3-3-2-2-2-2-2-2. SDLHP 4-4-4-4-4-then 3’s...inverted burpees basically nonstop- these felt much easier than usual for some reason and got easier as I went...


182/41/69”

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Morgan Greene
September 29th, 2020 at 12:24 pm
Commented on: 200913

48:53


HSPU were the weakest link

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Giuseppe Petrillo
September 29th, 2020 at 6:19 am
Commented on: 200913

31:51 rx’d

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Cor Oz
September 19th, 2020 at 9:24 pm
Commented on: 200913

For time: (49:42)

Row 50 calories (1:30 run out/back)

50 handstand push-ups

50 L pull-ups

50 sumo deadlift high pulls (90lbs dbs)

50 inverted burpees

50 toes-to-bars

Row 50 calories (1:30 run out/back)

♀ 65-lb. SDHP ♂ 95-lb. SDHP

Post time to comments.

Compare to 161128.


GENERAL WARM-UP


AMRAP 7

50-ft shuttle run

10 straight-leg sit-ups

20 mountain climbers

25-ft inchworms

30 alt. lunges


SPECIFIC WARM-UP

L pull-up

2 sets of:

1 pull-up + lift right leg for 5-sec + lift left leg for 5-sec + lift both legs for 5-sec

3 sets of:

1 pull-up with right leg extended + 1 pull-up with left leg extended

(Scale to lower bar, using feet to help with the pull)

3 sets of:

L pull-up + 2-sec pause at top + lowering in the L shape

(Scale to 3-sec negative pull-up)

3-5 L pull-ups


Inverted burpees

3 partial range of motion kick ups to wall

3 sets of 1 full kick up to the wall + 15-second handstand hold

3 deck squats to 10-seconds of a high plank

2 sets of 3 inverted burpees


toes-to-bars

2 sets of 3 V-ups with an ab-mat between the feet

2 sets of 3 hanging knee raises (*scaling option)

1 set of 3 kipping toes-bar


Handstand push-up + sumo deadlift high pulls

Perform 10-5-4-3-2-1 reps of a sumo deadlift high pull increasing in load each set. In between each set of sumo deadlift high pull, perform 1 wall-walk into 1 handstand push-up for 5 total sets.

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Brett Eckles
September 19th, 2020 at 3:05 pm
Commented on: 200913

48:53. That was a long one


L pull ups started Rx then went to kipping L and then just strict PU


it was tough to find a rhythm on the inverted burpees. First time doing those


M/27/200/6’1”

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Marcel Ferreira Martins
September 18th, 2020 at 1:10 pm
Commented on: 200913

M/39/111kg

Run 500m

50 hspu

50 pull up

50 sdhp 40kg

50 inverted burppes

50 toes to bar

500m run

55'55"

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Mike Gutto
September 18th, 2020 at 1:54 am
Commented on: 200913

Scaled 28min 38secs


50 35lbs swings for the row

63lbs for the SDHP

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Coastie Nick
September 17th, 2020 at 2:48 pm
Commented on: 200913

Rx’d 40:38


161128 was 58:35

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Alex Michel
September 17th, 2020 at 2:04 pm
Commented on: 200913

SC 39'18


50 Burpees

50 HSPU (kipping 1 abmat)

50 Strict L-Pullups

50 SDLHP (95lbs)

50 Inverted Burpees

50 T2B

50 Burpees

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Connor Galloway
September 16th, 2020 at 2:24 am
Commented on: 200913

Connor - 39:24


Sheri - 39:39


Row 50 calories

50 push-ups

50 banded pull-ups

50 sumo deadlift high pulls (C 95#, S 45#)

50 burpees

50 sit-ups

Row 50 calories

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Christian Simpson
September 15th, 2020 at 8:48 pm
Commented on: 200913

Sc strict hspu to 4" mat, kipping pu, 75#, k2e


54:55

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Loris Giuliano Ferrari
September 15th, 2020 at 5:16 pm
Commented on: 200913

Male 50yo/180cm/79Kg

33:33

HSPU 2 abmat

SDHP T2B LPull up Iburpee row Rx'd.

Divided in 5 rounds.

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Brandon Arndt
September 15th, 2020 at 2:00 am
Commented on: 200913

M/29/180/5’7”

37:06 Rx

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Benjamin Schill
September 14th, 2020 at 6:28 pm
Commented on: 200913

This was horrible. I scaled to puked HSPUs and hollow body pull-ups.


44:47

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Myles Lance
September 14th, 2020 at 3:53 pm
Commented on: 200913

55:22

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Andrew Eckert
September 14th, 2020 at 1:22 pm
Commented on: 200913

31:11

(Lots of scaling)

Bike instead of row.

50 Pike Pushups

25 L pullups (sloppy L)

50 65# SDHP

25 Only the roll to feet. Couldn't yet get past the squat.

25 toes to bar ( more like toes somewhere in the air in front of me.

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Jennie Alvarez
September 14th, 2020 at 2:29 pm

i love this! the descriptions made me smile! good job getting at it!

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Alex Pham
September 14th, 2020 at 1:01 pm
Commented on: 200913

38:30

subbed 45# dB swing for SDHP

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Claire Fiddian-Green
September 14th, 2020 at 11:10 am
Commented on: 200913

36:33. Rows, T2B Rx. L sit pull-ups approaching RX but legs not fully horizontal.

HSPU scaled to Wall facing HSPU at about 2-3” depth; SDHP scaled to 55#; inverted burpees scaled to candlestick + frog kick.

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Mike Andridge
September 14th, 2020 at 11:03 am
Commented on: 200913

Scaled to

50 cal row

50 strict press @ 75#

50 strict pull ups

50 sdhp @ 65#

50 reg. burpees

50 knee raises

50 cal row

43:01

m/50/175

For my notes.....Monday after the weekend on Mackinac Island

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QiHui Xing
September 14th, 2020 at 1:11 am
Commented on: 200913
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Lincoln Kerger
September 14th, 2020 at 12:58 am
Commented on: 200913

600m run (no rower and 800 hits around 65 cal for me)

50 Pike PU

50 L-Pull Ups

50 SDHP 75#

50 Inverted Burpees

50 T2B

600m run

39:25


Inverted burpees were horrible and took forever along with L-pull ups. A true grinder.

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Orlando Garcia Vazquez
September 14th, 2020 at 12:09 am
Commented on: 200913

Goal:oxidative pathway

Duration: long 25-40 min wod

Reps/load:

High 50 reps x 7 moves

Cals body weight ,Hspu bw,l-pull up bw,sdhp ligth,burpee inverted bw, toes to bar body weight.

Overall: ligth

Volumen total: 350 ligth reps +30 min


Breakdown:

Long wod

Is a chipper wod

7 movements in this wod

3 modalitys monoestructural, weight lifting and gymnastics.

The reps scheme is for work on Stamina

Row =upper body pull,hspu =upper body press, pull ups =oh pull,burpee inverted =back roll+upperbody press, toes to bar=trunk flexion

Attack to upper body stamina


Challenge:

Try to work on the stamina of the movements, large sets of rep unbroken


Class 60 min:


Brief 3 min:


6 min warm up general

2 rounds:

20 SEG row

5 pike push ups

10 hollowrocks

5 toes to bar

5 strict pull up


15 min esp:

3 min hspu COMPLEX 5 reps of:

Top of the head on flow and back to wall

Hspu negatives whit TUCK

Kipping Hspu


2:00 min for l-pull ups5-8 reps

Hang L: sit for 30 seg

30: seg L-sit + pull whit lats

1:00 L-sit pull ups practice


3 min sumo deadlift complex 5-7 reps:

2:00Whit unload bar do the sumo complex

Sumo Deadlift-shoulder shrug slow-shoulder shrug fast and sumo deadlift high pull

30: SEG for bear the bar and do 7 reps whit the wod load.


2:00 for burpees inverted:

5-7 reps

Back roll squat

Transition

And handstand


2:00 min toes to bar review


2 min rest.


Wod 30 min cap.


6 min cooldown


Scaling the wod:

Reduce the load and reps 35-30-25 reps for round

Finish the round in 5 min or less

L-pull ups for strict pull ups or pull ups.

Hspu for pike Hspu.


https://www.instagram.com/invites/contact/?i=1ambiqr85ra6w&utm_content=j09acob

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Troy Bruun
September 13th, 2020 at 11:20 pm
Commented on: 200913

33:43


50 cal Row (2:58.0)

50 Pike Pushups

50 Strict Pullups

50 SDLHP (65lbs)

50 Inverted Burpees

50 T2B

50 cal Row (2:47.9)

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Matt von L
September 13th, 2020 at 10:12 pm
Commented on: 200913

M/34/6’/220


ya know... this workout was the perfect thing for my weekend. Since Friday night, everything has been pushing harder and harder downward — insurmountable looking from the outside. Have to jump in. Have to handle it. Just get it done. Do one more.


Rx: 58:07


just one more...

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James Booher
September 13th, 2020 at 9:40 pm
Commented on: The Heart & Hamer Boys Take on Cindy

3, 2, 1 Shirts off... Go!

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Shane Azizi
September 13th, 2020 at 8:57 pm
Commented on: 200913

58:34 Rx

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Jose Gonzalez
September 13th, 2020 at 8:39 pm
Commented on: 200913

Jump rope

pike push-ups off 20” box

25 band assisted pull-ups

40lbs sumo deadlift high-pulls

25 inverted burpees

knees to chest

Jump rope


38:30

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Hayley Matossian
September 13th, 2020 at 8:37 pm
Commented on: The Heart & Hamer Boys Take on Cindy

Great job Heart & Hamer boys!

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Charlie Pokorny
September 13th, 2020 at 8:21 pm
Commented on: 200913

36:10 Rx

161128 was 39:12 with 12 min on inverted burpees both then and today.

Rough splits: 3 - 3 - 6 - 4+ - 12 - 4+ - 3+ minutes

The cumulative impact of the movements add a special extra something to this.

m/52/5'11"/200#

(edited)
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Fany Bugg
September 13th, 2020 at 8:21 pm
Commented on: 200913

(modified HSPU & L pull ups)

Me : 33:04

hubby : 29:48

neighbor : 28:22

(edited)
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Nicole Deaver
September 13th, 2020 at 7:37 pm
Commented on: 200913

31:08

subbed 50 SDHP for rows/

Scaled SDHP 45#

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Michael Arko
September 13th, 2020 at 7:34 pm
Commented on: 200913

75lbs SDHPs, and truly awful inverted burpees

45:45


Inverted burpees took forever. I can do maybe 5-7 consecutive, almost all horrible form (like a squid). After that, 20s of catching my breath; then another 5-7. But I got there.

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Steve Day
September 13th, 2020 at 6:38 pm
Commented on: 200913

36:46


L-pullups and inverted burpees were my two major time sucks...


Side note: I'm pretty sure the spell doctor who advertises here is a scam. I specifically asked him for a <10 min wod today and obviously that wasn't the case. I'll be asking for a refund .

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Coastie Nick
September 17th, 2020 at 2:50 pm

Haha!

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Joe Conradi
September 13th, 2020 at 6:33 pm
Commented on: 200913

Sub/scale to:

75 sdhp 2x20# DB

50 2x45#DB pushpress

50 strict pullups

50 sdhp 2x45# DB

50 burpees

50 toes to dumbell

75 sdhp 2x20# DB


26:30

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Jeffrey Howard
September 13th, 2020 at 6:19 pm
Commented on: 200913

M/24/5'8"/160lb

CrossFit AFK


42:02 - Sc (band assisted L pull-ups, 30lb band)


Quads and triceps are pretty sore still from the last few cycles (Especially the 10-minute squat and sit-up workout plus 17.5 thrusters). Rolling up to the feet on those inverted burpees and my arms for the handstand push-ups gave me a wallop.

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Courtney Guthrie
September 13th, 2020 at 6:16 pm
Commented on: 200913

38:36 s


35#

push press instead of HSPU

35 kipping pull-ups w small green band

middle target instead of T2B


wrecked after yesterday - took it easy today


F/24/5’5/140

CrossFit AFK

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Shaun Stapleton
September 13th, 2020 at 6:09 pm
Commented on: 200913

Sub’s 35 Cal echo bike for row, the rest RX.


36:37


35/195/5’9/M

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Chris Meldrum
September 13th, 2020 at 5:33 pm
Commented on: 200913

As rx’d, 38:03.


Knew this would be a long one.  Things were going well until the L pull-ups – those just made everything afterward harder.  HSPUs and L pull-ups and

T2B in sets of 5.  SDHPs mostly in sets of 10.  Went mostly straight through on inverted burpees, but they just take so long.


47m/5'10"/180

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Charles Meyers
September 13th, 2020 at 5:01 pm
Commented on: 200913

Row 50 calories RX

50 handstand push-ups from box scaled

50 L pull-ups with band scaled

50 sumo deadlift high pulls 65 lbs

50 inverted burpees scaled

50 toes-to-bars knee raises from bar

Row 50 calories RX

41:20

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David Williams
September 13th, 2020 at 4:39 pm
Commented on: 200913

m/36/170 5’7”


800m run

50 HSPU

35 strict pull-ups, 15 kipping

50 SDHP @ 75lb

15 inverted burpees, 20 burpees

30 toes to bar

800 m run


33:54

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Mike K
September 13th, 2020 at 3:33 pm
Commented on: 200913

half mile run = 80 cal

50 sit down shoulder press with 25lb dumbells

50 pull-ups

50 SDHP with 45lb bar

50 burpees

half mile run = 80 cal

36:01

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Craig Hicks
September 13th, 2020 at 5:46 am
Commented on: The Heart & Hamer Boys Take on Cindy

Amazing thanks for the fresh content

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Chris Sinagoga
September 13th, 2020 at 2:35 am
Commented on: 200913

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Row - locomotion, deadlift and push-up shapes, skill (falling), monostructural

HSPU - pushing, overhead, change of orientation, skill (kipping/core-to-extremity)

L-pull-up - pulling, overhead, extra demand on the midline, strength bias more than skill

SDHP - jumping, external load, shoulder internal rotation demand, core-to-extremity

Inverted burpee - getting up, ultimate change of orientation, tumbling

Toes to bar - skill (kip), global flexion/extension, pulling with the hips, overhead


WHAT ABOUT THE FORMAT

A chipper workout that will be a little more shaded towards stamina than intensity. But you have the option to start and finish the workout with a high intensity dose if you, for some reason, are craving that.


TECHNIQUE SCALE

As listed, just split up the middle stuff however you want as long as you can keep integrity of the movement.


CONSISTENCY SCALE

Modify the middle portion so you can do all the movements in 3 sets at the most


INTENSITY SCALE

2 rounds of:

Row 50 calories for time

Rest 50 hspu, 50 L-pull-up, 50 sdhp, 50 inverted burpee, and 50 toes to bar between efforts


MY STUFF

31:00, all movements done as rx'd except for subbed 400m run for row. I split up the middle portions as I went. Pull-ups and hspu were done in sets of 10, sdhp done straight through, and inverted burpee and toes to bar were split into sets of 10 each too.


GENERAL FEAR LEVEL: 6

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Chris Meldrum
September 13th, 2020 at 1:41 pm

Run sub should be more like 3 minutes, so 800m, as it probably takes 3+ minutes to get 50 cals.

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Craig Hicks
September 13th, 2020 at 3:59 pm

Thank you for always posting your content here 😘

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Sevan Matossian
September 13th, 2020 at 1:43 am
Commented on: The Heart & Hamer Boys Take on Cindy

My favorite CrossFitters.

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Shakha Gillin
September 13th, 2020 at 12:33 am
Commented on: The Heart & Hamer Boys Take on Cindy

Healthy habits start young. Bravo to these young gentlemen and their parents.

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