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)
14:30
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
14:56
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Randy Crooker
September 24th, 2020 at 12:57 pm
Commented on: 200923
HSC Rx
band assist handstand push-ups
13:56
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Jim Henry
September 24th, 2020 at 6:10 pm
Randy
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
6'12"
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
M/24/5'8"/160lb
CrossFit AFK
12:35 - Rx
Those hang cleans into the HSPU were gnarly on the shoulders for sure.
(edited)
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NA
September 23rd, 2020 at 11:56 pm
Commented on: 200923
21 15 9
DB HSC 35#
K HSPU
10:47
56/M
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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
7/7/7/5/5/5/3/3/3
10:20
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Stacey Thompkins
September 23rd, 2020 at 9:38 pm
Commented on: 200923
M/45/6'2"/180#
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
8:18
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
JonNYC
(edited)
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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
m/52/5'11"/200#
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Benjamin Schill
September 23rd, 2020 at 6:49 pm
Commented on: 200923
M/43/6’3”/215
10:29
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.
8:23
120607: 9:43 with 95# barbell
(edited)
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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
7:29
1 min rest into
5k row (sub for yesterday's 5k run)
results there
m/50/175
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Ramchandra Keesoon
September 23rd, 2020 at 3:51 pm
Commented on: 200923
20- 16kg
14-16kg
9-16kg
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*
13:14
*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!
Neck is stiff from paddling on a surfboard so scaled/modified to:
21-15-9
Hang squat clean 35# dumbbells (21,8/7,5/4)
Push press 35# dumbbells (11/10, 8/7, 5/4)
5:50
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
8;15
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David Williams
September 23rd, 2020 at 12:04 pm
Commented on: 200923
M/36/170/5’6”
21-15-9
35lb DBHSC
kipping HSPU
9:45
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Claire Fiddian-Green
September 23rd, 2020 at 11:29 am
Commented on: 200923
9:44
21-15-9
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
7:59
#44 KB HC
30 sec HS
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Taylor Poehls
September 23rd, 2020 at 10:47 am
Commented on: 200923
11:39
95# barbell HPC
1 abmat HSPU
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Joe Conradi
September 23rd, 2020 at 10:38 am
Commented on: 200923
subs/scales:
2x45#DB hang clean
bench piked HSPU
5:43
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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
10:21
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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
WOD ANALYSIS
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.
Anatomy:
Hang squat clean:Deltoid, Trapezius, Biceps, Gluteus maximus, Quadriceps.
Comments on WOD 200923
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