CrossFit | 201115
Sunday

201115

Workout of the Day

68

Complete as many rounds as possible in 10 minutes of:

20 dips
15 GHD sit-ups
20 handstand push-ups
15 GHD sit-ups

Post rounds completed to comments.

A Powerful Way to Combat COVID

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Read the articleA Powerful Way to Combat COVID

Comments on 201115

69 Comments

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Kury Akin
May 27th, 2021 at 2:16 pm
Commented on: 201115

15 mins - worked up each round for dips and hspu from 1 to 5 then back--1,2,3,4,5,4,3

Dips

V ups x 5

HSPU

V ups x 5

(edited)
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Cy Azizi
January 2nd, 2021 at 2:10 pm
Commented on: 201115

18 handstand push-ups of round 1. Ring dips, 5 list pull-ups, 10 situps

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Clint Michael
December 10th, 2020 at 12:32 pm
Commented on: 201115

Only completed 55 reps.

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Jeff Chalfant
December 7th, 2020 at 3:27 am
Commented on: 201115

1 round plus 49 reps (14 kipping hspu)

Did strict bar dips and did the first set unbroken, which killed my score! Had to do almost all the hspu in sets of 2. Finished the second round after a short break. Triceps smoked!


180/41/69”

(edited)
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Charles Allen
December 6th, 2020 at 9:16 pm
Commented on: Turkey Ham & Cheese Egg Cups

delicious and fun to make!

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Giuseppe Petrillo
December 3rd, 2020 at 10:23 am
Commented on: 201115

2 rounds + 20 reps sc sit ups

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Morgan Greene
December 2nd, 2020 at 10:26 pm
Commented on: 201115

ring Dips and abmat SU: 1 rds + 13 HSPU in 2nd

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Kevin Miller
November 27th, 2020 at 3:32 pm
Commented on: 201115

M/47/5'7"/180

Scaled to 10 Min AMRAP

4-Dips

3-20# weighted sit ups

4-HSPU

3-20# weighted sit ups

4 rounds plus 8 reps


HSPU were very difficult so I'll be working on these.


I finished with 5/4/3/2/1 20# weighted dips

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Jeffrey Howard
November 26th, 2020 at 10:54 pm
Commented on: 201115

M/25/5'8"/160lb

CrossFit AFK


1+55 - Rx (dips on matador)

(edited)
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Ralph Keeley
November 23rd, 2020 at 6:18 pm
Commented on: 201115

M/34/6’/175#


2+19 dips Rx

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Mike Scott
November 22nd, 2020 at 9:59 pm
Commented on: 201115

Only got through first set of GHD in 2nd rd. Kipping ring dips, GHD on box & sub 45 dbell push presses in each arm for HSPU.

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Alex Pham
November 22nd, 2020 at 2:32 pm
Commented on: 201115

1 rd + 2 dips

strict ring dips

strict HSPU

20# straight leg situps

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Hank McKibban
November 21st, 2020 at 7:14 am
Commented on: 201115

2rds + 21 (muddled w/rx 1st rd, moved to HSPU from pike on box)

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Claire Fiddian-Green
November 19th, 2020 at 11:53 am
Commented on: 201115

2 full rounds at 10:28

Completed 20201119

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Kyungtaek Kang
November 19th, 2020 at 7:25 am
Commented on: 201115

☆CFHIM 46/93kg

2R + 7

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Antoine Vial
November 18th, 2020 at 5:05 pm
Commented on: 201115

1 round + 41 rep

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Blake Zinn
November 18th, 2020 at 1:06 pm
Commented on: 201115

20 bench dips

15 abmat

10 pushups- close

15 abmat


3 rds exactly

holy abs batman

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Kyungtaek Kang
November 17th, 2020 at 10:17 pm
Commented on: 201115

☆CFHIM 46/93kg 2R+7

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Cor Oz
November 17th, 2020 at 6:00 pm
Commented on: 201115

201115


Complete as many rounds as possible in 10 minutes of:

20 dips

15 GHD sit-ups

20 handstand push-ups

15 GHD sit-ups

Post rounds completed to comments.


Round Goal:

2.5 (175 reps)


Actual Rounds:

2 rounds +20dips


Notes:

Reduce HSPS to 15 next time


Subbed:

HSPU head to folded square towel

Abmat style sit-ups on folded towel


GENERAL WARM-UP

Joint rotations

2:00 light jog

5 World’s greatest stretch

5 Back bridge

Arm push backs

10 Arm swings

10 Leg swings

1:00 jumping jacks


SKILL PRACTICE

Handstand walking 

:30 nose hold

5 openers

5 ea shoulder taps


SPECIFIC WARM-UP

Dips and Handstand Push-ups

10 Dive bomber push-ups 


GHD Sit-ups

5 log rolls

10 Abmat sit-ups

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Brett Eckles
November 17th, 2020 at 10:53 am
Commented on: 201115

2 rounds + 6 ring dips Rx


Kipping for both ring dips and HSPU


M/27/6’1”/199lb

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Erica McLean
November 17th, 2020 at 1:37 am
Commented on: 201115

Subbed to box assisted hspu (2 feet on box) and regular situps

1 rd + 3 hspu

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Troy Bruun
November 17th, 2020 at 12:37 am
Commented on: 201115

Completed yesterday


2rds + 31 reps


10 Ring Dips

15 Ghd Sit-ups

10 Kipping HSPU

15 Ghd Sit-ups

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Chris Broomes
November 16th, 2020 at 10:25 pm
Commented on: 201115

2 rounds, + 17 dips


M/48/5'5"/190

(edited)
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Greg Fairbanks
November 16th, 2020 at 9:09 pm
Commented on: 201115

Super subbed it all

20 dips (on parallettes down to bent knees touching ground)

15 ab mat situps

20 knee pushups

15 ab mat situps


2 rds + 10 dips

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Dave DeCoste
November 16th, 2020 at 4:56 pm
Commented on: 201115

2 rounds + 41 reps Rx

ring dips

(edited)
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Coastie Nick
November 16th, 2020 at 4:42 pm
Commented on: 201115

Rx’d

2 rds

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Chris Meldrum
November 16th, 2020 at 4:05 pm
Commented on: 201115

As rx’d, 2 rounds + 20 dips + 3 GHD.


A nice stamina WOD – good way to break up a few days’ of really tough intensity for me.  Did kipping ring dips and strict HSPUs mostly in sets of 5.


47m/5'10"/185

(edited)
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Myles Lance
November 16th, 2020 at 4:03 pm
Commented on: 201115

1 round + 36 reps

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Viktor Wachtler
November 16th, 2020 at 1:47 pm
Commented on: 201115

Sit-ups over a box, feet anchored.

2 rounds+5 (145 reps)

44/1.78m/73kg

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QiHui Xing
November 16th, 2020 at 6:49 am
Commented on: 201115
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Joshua Willing
November 16th, 2020 at 4:09 am
Commented on: 201115

M39/6’0”/190


1.5 rounds.


second round of dips were a real s***show. I need to do more dips.

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William Laerte
November 16th, 2020 at 12:48 am
Commented on: 201115

M/37/1.80m/90kg


Scaled

Dip Band

Hspu with 15kg


Sit UP descedent


1 round + 6dips


Hspu 😞😖

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Scott Wiedmeyer
November 15th, 2020 at 10:37 pm
Commented on: 201115

34 / M / 5'9" / 137lbs


Dips x4

Ab-towel(TM) sit-ups x3

Kipping HSPUs x4

Ab-towel(TM) sit-ups x3


3 rounds


I liked the idea of keeping the rep ratio of 4:3, but three sit-ups on the floor is sort-of a joke. Probably would have done more work overall if I'd done more sit-ups and given my arms extra time to recover...

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Edward Bauer
November 15th, 2020 at 10:36 pm
Commented on: 201115

M/41/185/5'9”


1+46 Rx

Kipping Bar Dips and HSPU

First WOD back after a few years off of CrossFit. I am excited for 2021 thanks to new ownership.

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Kevin Flowers
November 15th, 2020 at 10:31 pm
Commented on: 201115

M/55/185/6’0”


10 min AMRAP:


20 dips (strict)

15 GHD situps

20 HSPU (strict)

15 GHD situps


3 rds

OMG that 3rd round got 🌶😢

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Randy Crooker
November 15th, 2020 at 9:41 pm
Commented on: 201115

Subbed/scaled:

20 bar dips

15 Dumbbell sit-ups 30lbs

20 band assist strict HSPU

15 Dumbbell sit-ups 30lbs


1 round + 7 HSPU

finished round 2 in 13:36

Exposed some weaknesses today. Dips and HSPU need some improvement.

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Antonio Alves
November 15th, 2020 at 9:28 pm
Commented on: 201115

Not proficient at dips and HSPU. Still sore from doing 201114 yesterday, so modified to:


As many rounds as possible in 10 minutes of:

20 chair dips with elevated feet

15 GHD sit-ups

20 piked push-ups, feet on chair

15 GHD sit-ups


SCORE: 2 rounds


Did an extra 10' AMRAP of:


10 chair dips with elevated feet

15 GHD sit-ups

10 piked push-ups, knees on chair

15 GHD sit-ups


Managed 4 rounds, a little over the 10' mark.

(edited)
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Nick Fenton
November 15th, 2020 at 9:24 pm
Commented on: 201115

2 rounds RX. Just getting back into it after a long while off.

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Chris Mugan
November 15th, 2020 at 9:02 pm
Commented on: 201115

Subbed GHD for AB Mat Situps

1 Round + 50 Reps


Shoulders didn’t link well on Dips and HSPUs for me.

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Charlie Pokorny
November 15th, 2020 at 8:43 pm
Commented on: 201115

2 rounds + 12 HSPU (187 reps) Rx

(Kipping ring dips, kipping HSPU)

m/52/5'11"/200#

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David Smith
November 15th, 2020 at 8:33 pm
Commented on: 201115

Scaled. Still babying my shoulder and no GHD. Took reps slow and controlled.


20 strict ring dips with toes on the floor

15 sit ups

20 pike push ups

15 sit ups


2 rounds plus 51 reps

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Christopher Buchenholz
November 15th, 2020 at 8:32 pm
Commented on: 201115

My Second WOD ever! From home so - ya know.


2 Rounds

10 dips on Gymnastic rings

15 GHD situps using makeshift GHD machine like at the end of this vid: https://youtu.be/HazH-JJaI6Y but couldn't reach the floor with my hands

10 handstand pushups facing wall - modified to 160-170. degrees away from wall (sorta in between plank and handstand)

15 GHD situps


Yay me

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Derek Eason
November 15th, 2020 at 8:17 pm
Commented on: 201115

Rx 3 rounds + 15 Dips


(Bar Dips)

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James Gentile
November 15th, 2020 at 8:06 pm
Commented on: 201115

3 rounds + 20 + 15 + 4 w/ lot of subs. Bar dips, Ab mat situps, pike hspu.


Was a tough 10 minutes, but im sure it would have been harder had I had all the equipment and been able to do hspu...


Used the time to practice snatches after.

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Karina Findlay
November 15th, 2020 at 7:55 pm
Commented on: 201115

Scaled

20 dips on a box

15 GHD sit-ups

20 pike push-ups

15 GHD sit-ups

2 rds+ 26

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Lincoln Kerger
November 15th, 2020 at 7:32 pm
Commented on: 201115

Decided to do something similar to Chris S:

AMRAP in 10 minutes

10 ring dips

10 GHD sit-ups

10 pike push-ups (feet on bench)

10 GHD sit-ups

4 RDS + 28 reps


Finished the rest of round 5 after time expired.

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Nicolas Michel
November 15th, 2020 at 6:33 pm
Commented on: 201115

HI ;

On a 15-minute A.M.R.A.P.

run 400 meters then do 7 pull-ups

run 400 meters then do 7 clean and jerks

run 400 meters then do 7 pull-ups

run 400 meters then do 7 clean and jerks

....

lockdown in FRANCE to November 30th, 2020 ;

1 hour 1 km ; stade du ROC 24 110 St Astier.

2x15' 6 rounds and 5 rounds.

good luck for this week.......

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Shaun Stapleton
November 15th, 2020 at 6:20 pm
Commented on: 201115

10 min AMRAP:


20 ring dips

15 straight leg a mat sit ups

20 HSPU’s

15 straight leg abmqt sit ups


3+1


36/195/5’9/M

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Charles Meyers
November 15th, 2020 at 5:41 pm
Commented on: 201115

Complete as many rounds as possible in 10 minutes of:

20 dips b (Band)

15 GHD sit-ups (Ghd)

20 handstand push-ups ( Ab Mat)

15 GHD sit-ups Ghd

2+61

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Christopher Buchenholz
November 15th, 2020 at 5:15 pm
Commented on: 201115

Hey all - new to this! Can anyone recommend a warm up for this WOD? I can’t really figure out warmups for these workouts.


Thanks!


-Christopher

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Charlie Pokorny
November 15th, 2020 at 6:02 pm

I find a thorough warm-up is really important (20 minutes minimum).

I start with a general warm-up, usually some lite continuous movement for 3-5 minutes (jog, bike, row, etc)

Then I move into some mobility (specific to the movements in the WOD) and start cycling through the movements in the WOD, building in weight if necessary.

Today I would do some pushups and pike pushups and then move into the HSPU, and cycle through a few low-rep sets of dips and GHD-SU.

I don't think they post it for every WOD, but the crossfit training instagram page includes detailed warm-ups for some WODs:

https://www.instagram.com/crossfittraining/

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Christopher Buchenholz
November 15th, 2020 at 6:38 pm

This is very helpful - thank you!

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Steve Day
November 15th, 2020 at 5:08 pm
Commented on: 201115

Warmup: 60min AMLAP (As Many Leaves As Possible)

10 min AMRAP

20 strict ring dips

15 GHDSU

20 strict HSPU to abmat

15 GHDSU


2 rounds + 43 (20 dips, 15 GHDSU, 8 HSPU) = Total 183 reps

First 2 rounds were partitioned as written. I knew I wasn't going to finish round 3 w/ less than 3 min on the clock so the last round I would do a few reps each of dips/GHDSU/HSPU trying to get as many reps of possible.

(edited)
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James Gentile
November 15th, 2020 at 8:08 pm

🤣 AMLAP!

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Jim Rix
November 15th, 2020 at 5:00 pm
Commented on: 201115

Scaled HSPU to piked pu, feet on 24” box.

2 rounds


58/5’8”/160

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John Clarke
November 15th, 2020 at 4:31 pm
Commented on: 201115

20 pushups

15 hollow rock

20 DB shoulder press, 30lbs

15 hollow rock


3 + 35

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Michael Arko
November 15th, 2020 at 3:48 pm
Commented on: 201115

Scaled down to:


20 dips with heels on box

15 GHDs

20 pike push-ups with toes on GHD

15 GHDs


2 rounds + 11 dips = 131 reps

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Mike K
November 15th, 2020 at 3:22 pm
Commented on: 201115

4 rounds of 20 dips on dip bar = 80 reps total

3 rounds of 15 leg raises off bench = 45 reps total

3 rounds of 20 sit down shoulder presses with 35lbs = 60 total reps

3 rounds of 15 leg raises off bench = 45 reps total


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Nicole Deaver
November 15th, 2020 at 2:47 pm
Commented on: 201115

Subbed incline sit-ups w/10#


2Rds + 20+ 15+ 20+ 9 sit-ups (I did finish the last 6 sit-ups after the timer )

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Kirk Byrd
November 15th, 2020 at 2:41 pm
Commented on: 201115

M/39/5’10”/195

RX - 2 Rounds + 39 reps

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David Williams
November 15th, 2020 at 2:07 pm
Commented on: 201115

M/36/170lb/5’7”


3 rounds setting reps to keep intensity up

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Damien Leroux
November 15th, 2020 at 2:03 pm
Commented on: 201115

rx (stationary dips/strict hspu/Ghd sit up)

2round's + 15 dips

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Christian Simpson
November 15th, 2020 at 1:57 pm
Commented on: 201115

Wasn't ready for that one...sc abmat situps, strict hspu to 4" mat #15 and strict bar dips


1 + 20/15/9/-. Went ahead and completed the 2nd round.

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Joe Conradi
November 15th, 2020 at 1:38 pm
Commented on: 201115

Scaled to:

dips

incline sit ups

HSPU piked on 30” box

incline sit ups


4rds + 4

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Eugenio Gonzalez
November 15th, 2020 at 12:54 pm
Commented on: 201115

3 rounds + 32 reps

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Julian Sepulveda
November 15th, 2020 at 12:31 pm
Commented on: 201115

2rds + 20 dips + 7 situps


Scale abb mat sit-up

10 HSPU ( to not stay to long singles)

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Chris Sinagoga
November 15th, 2020 at 6:03 am
Commented on: 201115

Champions Club Scaling Notes


RANT

This workout really made me appreciate how well CrossFit develops recovery. My first thought when I saw this was, "transitions are going to hurt recovery." Then as I was doing this I realized, yes, they did allow me to recover but it really only took about 5 seconds to get into the next exercise. I remember as a basketball player noticing how whenever a ball went out of bounds I'd feel like I recovered completely by the time play resumed. Same with football in between plays. Having a doubt that a 5-second transition is going to take away from a workout's intensity is definitely a good problem to have.


WHAT ABOUT THE MOVEMENTS

Dip - pushing with skill at end-range shoulder extension

GHD sit-up - pulling from the hips with an emphasis on rigid midline and core-to-extremity

Handstand push-up - pushing overhead using skill


WHAT ABOUT THE FORMAT

Either 1) a day where they want to limit volume for one reason or another or 2) a test to see how our stamina is


TECHNIQUE SCALE

7 rounds as listed for quality, scale GHD sit-ups to 1/2 ROM


CONSISTENCY SCALE

Team workout:

AMRAP in 20 minutes of:

30-second L-sit (or maybe L-hang, to take some pushing away from the arms)

*one partner does the L-sit while the other practices strict dips or strict hspu


INTENSITY SCALE

AMRAP in 10 minutes of:

15 dips

15 kb swings

*practice ghd sit-up and handstand push-up in warmup


MY STUFF

As I hinted at in the rant, I wanted to try and keep intensity with the same format. I did Ricky Reps - 10 GHDs per set and anywhere from 10-15 dips and 6-10 hspu. Ended up with almost 5 rounds and got a decent breather out of it.


GENERAL FEAR LEVEL: 5

(edited)
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David Williams
November 15th, 2020 at 1:13 pm

Had to look up Rickey Reps, love it. Glad you had a post on it

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Chris Sinagoga
November 15th, 2020 at 11:56 pm

Thanks David. I probably need to explain more. It is definitely useful, though, especially if you are okay with the retest value taking a back seat to the training/practice value

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