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Wednesday

200923

Workout of the Day

58

21-15-9 reps for time of:

Dumbbell hang squat cleans
Handstand push-ups

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.
Compare to 170605.

Comments on WOD 200923

58 Comments

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Doug Brubacher
December 4th, 2022 at 1:44 am
Commented on: 200923

CFWUx2

17:42

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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

8:52

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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



180/41/69”

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

16:15

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

08:07 barbell 45kg

shpu

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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

M/34/6’/175#


10:33 Rx

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

Scaled

hang kb cleans 35lbs

HSPU


8:35

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

Subbed to 25# dbs and pike hspu

7:39

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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

8:36

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

Sc 45# DB/hspu str to 4" mat

15:42

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

M/39/111kg

21-15-9

Hang Squat clean 115lb barbell

Hspu

7'41

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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)


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!

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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


13:50


shoulders are spent after that one!


breakdowns:


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

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

(edited)
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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:

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.

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 ;)

GOOD LUCK

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

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

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),


WHAT ABOUT THE FORMAT

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


TECHNIQUE SCALE

Complete as many rounds as possible in 15 minutes of:

15 dumbbell cleans

10 handstand push-ups


CONSISTENCY SCALE

3 rounds, each for time of 15 reps of each

Rest 2x whatever the work time was


INTENSITY SCALE

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


MY STUFF

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.


GENERAL FEAR LEVEL: 7

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