CrossFit | 200923


Workout of the Day


21-15-9 reps for time of:

Dumbbell hang squat cleans
Handstand push-ups

♀ 35-lb. DBs ♂ 50-lb. DBs

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Compare to 170605.

The Heart, Part 9: Blood


Blood is made up of a solution of water and mineral ions and bioactive molecules called plasma. The solid portion of blood is made of cells, platelets, cell fragments, and very large molecules. The ratio of these two components, solid and liquid, is expressed as a percentage and is called the hematocrit. A higher hematocrit is associated with better endurance performance, but efforts to artificially elevate hematocrit can sometimes prove fatal.

Read MoreThe Heart, Part 9: Blood

Comments on 200923


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Kury Akin
February 7th, 2021 at 1:26 pm
Commented on: 200923

15:53 sub 5R 12 FS @50kg and 9 press @40kg. Was going to do 9 of each but 50kg was probably a little light so added 3 reps. Dodgy shoulder.

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MaKenan Sciandra
November 27th, 2020 at 10:14 pm
Commented on: 200923

125# barbell hang clean

angled on wall hspu


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Cy Azizi
November 18th, 2020 at 2:57 pm
Commented on: 200923

20:00. 35#s, to abmat

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Jeff Chalfant
October 14th, 2020 at 10:17 pm
Commented on: 200923

10:30 as rx’d. Broke cleans 12/9, 6/5/4, 5/4

Broke kipping hspu 6/5/4/3/3, 6/5/4, 3/4/2


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Morgan Greene
October 13th, 2020 at 12:10 pm
Commented on: 200923


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Giuseppe Petrillo
October 11th, 2020 at 6:26 pm
Commented on: 200923

08:07 barbell 45kg


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YooSik Kim
October 5th, 2020 at 6:00 am
Commented on: 200923
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Matthew Aukstikalnes
October 1st, 2020 at 1:20 pm
Commented on: 200923

in a hotel, did DB H Squat Cleans and DB Bench. not for time

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Cor Oz
September 30th, 2020 at 7:35 pm
Commented on: 200923

21-15-9 reps for time of: (17:31.37)

Dumbbell hang squat cleans

Handstand push-ups

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.

Compare to 170605.

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Ralph Keeley
September 29th, 2020 at 9:01 pm
Commented on: 200923


10:33 Rx

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Mike Gutto
September 28th, 2020 at 12:50 pm
Commented on: 200923


hang kb cleans 35lbs



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Erica McLean
September 27th, 2020 at 10:54 pm
Commented on: 200923

Subbed to 25# dbs and pike hspu


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Hank McKibban
September 27th, 2020 at 7:31 pm
Commented on: 200923

15:57 (dbs, 15-12-9 HSPU)

170611 - 11:56 rx

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Loris Giuliano Ferrari
September 26th, 2020 at 4:26 pm
Commented on: 200923

Male 50yo/180cm/79Kg

2 abmat HSPU

2 1 POD KB


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Christian Simpson
September 26th, 2020 at 3:37 pm
Commented on: 200923

Sc 45# DB/hspu str to 4" mat


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Erron Brady
September 26th, 2020 at 10:47 am
Commented on: The Heart, Part 9: Blood

If your hypothesis of hyperthermia induced viral increased infectivity is correct then why? Lol. Our bodies increase in core temperature which helps to slow viral transcription rates. What factor during hyperthermia is increased to allow an increase in viral production? Does it relate to decreased immune system? Or increase in glucocorticoid production? Just trying to learn more. Thanks.

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Marcel Ferreira Martins
September 26th, 2020 at 2:43 am
Commented on: 200923



Hang Squat clean 115lb barbell



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Steven Thunander
September 25th, 2020 at 2:15 am
Commented on: 200923

Globo Scale: As Rxed. If you have to, sub strict presses with the 35/50lb dumbbells in place of the HSPU. Home Workout: Sub strict presses with your dumbbells if you do not have an area to do HSPU or a scale of them. Bodyweight: 21/15/9 Box/bench jumps, jumping air squats, hspu/piked hspu from box/bench or 2/1 hand release pushup.

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Coastie Nick
September 24th, 2020 at 8:28 pm
Commented on: 200923

Subbed 115# barbell (no dumbbells)


130909 was Rx’d 23:29

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Alex Michel
September 24th, 2020 at 7:16 pm
Commented on: 200923

21-15-9 50kg

Hang squat Clean

Floor press

9'02 (grip troubles)

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Myles Lance
September 24th, 2020 at 4:00 pm
Commented on: 200923


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Randy Crooker
September 24th, 2020 at 12:57 pm
Commented on: 200923


band assist handstand push-ups


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Jim Henry
September 24th, 2020 at 6:10 pm


I would love to know how to do the band assist handstand push up. I have a member who needs this.

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Tomi Krznar
September 24th, 2020 at 9:23 am
Commented on: 200923

after month of rest and with bad form

21-15-9 @ 18kg db & 60 cm box HSPU

9:50 - HSC unbroken

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Thiago Martinez
September 24th, 2020 at 2:03 am
Commented on: 200923

35lbs db

Kip hspu


Broke in 14-7 / 9-6 / 5-4 both exercises

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Jade Teasdale
September 24th, 2020 at 1:18 am
Commented on: 200923

1st time using knee sleeves! 😎👍🏽 Amazing things! Broke it up:

(7s, 5s, & 5-4s)

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Jade Teasdale
September 24th, 2020 at 1:13 am
Commented on: 200923

17:10 RX lots of fiddling with my music. 🤣

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Jeffrey Howard
September 24th, 2020 at 12:40 am
Commented on: 200923


CrossFit AFK

12:35 - Rx

Those hang cleans into the HSPU were gnarly on the shoulders for sure.

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Patrick Doyle
September 23rd, 2020 at 11:56 pm
Commented on: 200923

21 15 9

DB HSC 35#




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Steve Day
September 23rd, 2020 at 9:45 pm
Commented on: 200923

55lb dumbbells ( i only have 1 50)

Strict hspu to abmat



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Stacey Thompkins
September 23rd, 2020 at 9:38 pm
Commented on: 200923


Scaled to 35# the rest as rx'd

6:50...about :30 faster than compare to

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Nicole Deaver
September 23rd, 2020 at 8:30 pm
Commented on: 200923


25# DBs

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Jon Friedland
September 23rd, 2020 at 8:30 pm
Commented on: 200923

8.47 with 20# DBs and Feet on 24" box for HSPUs.

Did just after a 5k in 24.52


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Az Native
September 23rd, 2020 at 7:00 pm
Commented on: 200923

15:11, at home so used 40lb DB’s

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Mike Scott
September 23rd, 2020 at 6:54 pm
Commented on: 200923

18:13 - Scaled to 42.5# dbells and strict HSPU to 2 blue plates

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Charlie Pokorny
September 23rd, 2020 at 6:50 pm
Commented on: 200923

6:13 Rx

HSC and HSPU both broken 14-7, 9-6, 4-5


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Benjamin Schill
September 23rd, 2020 at 6:49 pm
Commented on: 200923



scaled to 115# hang sq cln (no dumbbells) and pike HSPUs from box.

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Alex Pham
September 23rd, 2020 at 6:26 pm
Commented on: 200923

14:30 (ran out of time) - 72 reps

35# dbs

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Aleksei Konobeevskikh
September 23rd, 2020 at 6:09 pm
Commented on: 200923

I finished 8:25. 22,5kg dumbbells. And all handstand push-ups I did strict

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Avraham Kupetz
September 23rd, 2020 at 5:56 pm
Commented on: 200923

Scaled to 25 lb. Dumbbells

And to pike hspu

Time; 8:11

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Joseph Moore
September 23rd, 2020 at 5:06 pm
Commented on: 200923

10:57 scaled

db squat clean 25#

db push presses 25#

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Jim Rix
September 23rd, 2020 at 4:10 pm
Commented on: 200923

Scaled/subbed to 35# DBs and piked push-ups with feet in a 30” box.


120607: 9:43 with 95# barbell

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Mike Andridge
September 23rd, 2020 at 4:08 pm
Commented on: 200923

Scaled to

15/12/9 hang sqt cln with 35# kb's

9/6/3 strict hspu to abmat

appropriate scale for me today


1 min rest into

5k row (sub for yesterday's 5k run)

results there


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Ramchandra Keesoon
September 23rd, 2020 at 3:51 pm
Commented on: 200923

20- 16kg



Box handstands

22min 57 sec

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Michael Arko
September 23rd, 2020 at 3:13 pm
Commented on: 200923

36lbs dumbbells, wall-facing strict HSPU*


*I noticed in last week's deficit-HSPU video that my hand position is too narrow. Now I'm working on a wider stance that is much better/deeper/cleaner overall. But this will take work to develop and meanwhile I will take it slow ... hence the poor-looking time. Also, I was surprised how hard the HSPUs hit the clean shrugs!

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QiHui Xing
September 23rd, 2020 at 2:23 pm
Commented on: 200923
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Erik Dresner
September 23rd, 2020 at 2:14 pm
Commented on: 200923

Strict HSPU to abmat on top of 4.1” of plates.

Rx weight for DB Hang squat cleans


shoulders are spent after that one!


DB HSC: 8-8-5/7-5-3/6-3

HSPU: 10-5-4-2/5-5-3-2/5-4

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Tripp Starling
September 23rd, 2020 at 1:34 pm
Commented on: 200923

Neck is stiff from paddling on a surfboard so scaled/modified to:


Hang squat clean 35# dumbbells (21,8/7,5/4)

Push press 35# dumbbells (11/10, 8/7, 5/4)


Jackie: same except 20# dumbbells 8:33

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Charles Meyers
September 23rd, 2020 at 1:22 pm
Commented on: 200923

21-15-9 reps for time of:

Dumbbell hang squat cleans 35 lbs

Handstand push-ups 30” box


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David Williams
September 23rd, 2020 at 12:04 pm
Commented on: 200923



35lb DBHSC

kipping HSPU


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Claire Fiddian-Green
September 23rd, 2020 at 11:29 am
Commented on: 200923



DB hang squat clean Rx at 35#

Wall-facing strict HSPU about 2-3” depth

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Pablo Peschiera
September 23rd, 2020 at 11:19 am
Commented on: 200923


#44 KB HC

30 sec HS

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Taylor Poehls
September 23rd, 2020 at 10:47 am
Commented on: 200923


95# barbell HPC

1 abmat HSPU

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Joe Conradi
September 23rd, 2020 at 10:38 am
Commented on: 200923


2x45#DB hang clean

bench piked HSPU


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Lincoln Kerger
September 23rd, 2020 at 10:28 am
Commented on: 200923

95lb hang squat cleans (no DBs)

Pike Push-ups from bench


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Amedeo Alessio Cerea
September 23rd, 2020 at 8:24 am
Commented on: 200923

Time: 9’53”

DBs 20kg

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Reza Dehghanzadehsuraki
September 23rd, 2020 at 7:17 am
Commented on: 200923


Coaching notes:

Modality: This WOD is a couplet modality that combines a moderate weightlifting movement with a high skill gymnastic movement.

Purpose: The training purpose is to improving the stamina. The biggest challenge of this program is training with high heart rate. In addition, this exercise places the most focus on the upper body muscles, though the leg muscles are also involved in the squat part of the clean. In fact, this WOD is fire the shoulder and hip muscles. The shoulder muscles have the major role, and the hip power is needed for full hip extension and so creates the explosive power. The athlete must complete the exercise in the shortest possible time to earn more points, so the shoulder and hip muscles are under the greatest challenge.

Note: This short time WOD challenges and improves the lactate tolerance threshold.

Scale method: If the athletes break for several times, the trainers are advised to scale the weight and reps of the movements.

Time to perform: This high intensity WOD takes about ≈ 6 min. Advanced athletes can complete this WOD less than 4 minutes

Running a class: Trainers have ≈ 54 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Strength and Stamina play the major role in this exercise. Furthermore, cardiorespiratory, flexibility, balance and coordination are challenged.

Physiology (energy pathway): The lactic acid system is the dominant energy pathway in this exercise program.


Hang squat clean: Deltoid, Trapezius, Biceps, Gluteus maximus, Quadriceps.

HSPU: Trapezius, anterior & middle & posterior Deltoid, Triceps, Pectoralis major (clavicular head).


Running a 60 min class:

Whiteboard ≈ 3 min

General warm-up ≈ 5 min

Specific warm-up for clean ≈ 8 min

Specific warm-up for HSPU ≈ 8 min

WOD ≈ 5 min

Cool-down  ≈ 10 min

Additional time: It remains ≈ 21 minutes that can be divided in specific warm-up or cool-down

You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)


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Chris Sinagoga
September 23rd, 2020 at 2:37 am
Commented on: The Heart, Part 9: Blood

Regarding the last bit about exercise and immune stuff, was it ever determined why hard exercise increased the severity of the poliovirus?

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Lon Kilgore
September 23rd, 2020 at 5:25 am


I left that bit nebulous as there are several competing theories, all based on not very strong data. Even my data is not specifically and precisely applicable to humans and to viruses across the board, but I found it intriguing (a long time ago);

Thanks for reading and taking time to pose a question.



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Thomas Eichholzer
September 23rd, 2020 at 2:12 pm

This year I catched more infections than usual, and was surprised about it, because I thought I was somewhat healthy.

After doing some research (online) it seems that high intensive training leaves an open window (low immune system). But this seems to be truer for the intensity of an endurance athlete (aka volume). Low intensive training doesn’t seem to have an impact on white blood cells. While weightlifting has an impact on white blood cell production.

Some studies also suggest that with more experience, you can handle more volume. And that performance in CrossFit can be maintained for two days in a row. (Compared to the statement of endurance athletes this suggests to me, that too much training without according recovery does not only reduce performance but also the immune system)

I guess it’s like, you run really fast, then the next day, you don’t want to run at all, but in long term you will be able to run faster because of the training. Or you can run two days in a row, but maybe not three. So, I guess, your immune system catches on the stress, then must have a recovery phase, then gets stronger with time and exercise. (like muscle grow or any other physical adaptation) 

So, I guess, I was over trained at some points this year. And the most important point to me as a father of three; next time my kids get sick, I will remember not to train at high intensity and then sleep next to them. (sidenote: Carbohydrates uptake after training (and sleep) also seems to be important for faster recovery. Not only for muscle grow, but also for immune system).

I think this is interesting in relation to the common recommendation to do “low intensive” training. Because, short term, it seems to be safer. Which unfortunately also means to “stay weaker” in the long term. The “open window” could instead be closed with proper awardness, accurate recovery and lowering of infection risks. Maybe also important for elder athletes in CrossFit.

(hope this makes sense as it is the result of my online research of the last three days)

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Chris Sinagoga
September 23rd, 2020 at 1:21 am
Commented on: 200923

Champions Club Scaling Notes


Nothing to rant about


Dumbbell hang clean - jumping, moderate weight, change of shape, open chain (dumbbells vs. bar), big ROM, squatting

Handstand push-up - change of orientation, pushing, overhead, skill (kipping),


Diane with a little more skill involved. This one is supposed to be very fast I would think.


Complete as many rounds as possible in 15 minutes of:

15 dumbbell cleans

10 handstand push-ups


3 rounds, each for time of 15 reps of each

Rest 2x whatever the work time was


3 rounds of:

21 dumbbell cleans

21 pike handstand push-ups

*pick a weight/angle on the pike that allows for unbroken sets but juuuuust barely


I'm a little behind so I did a 5k sub-type thing with some running, jumping lunges, L-sits, and a rest of 10 breaths.


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