CrossFit | 210104
Monday

210104

Workout of the Day

99

Barbara Ann:
5 rounds, each for time, of:

20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders

Rest precisely 3 minutes between rounds.

Post time to comments.


Scaling:
Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.

Intermediate Option:
4 rounds, each for time, of:

10 handstand push-ups
20 deadlifts (95/135 lb.)
30 sit-ups
40 double-unders

Beginner Option:
3 rounds, each for time, of:

20 knee push-ups
20 deadlifts (45/65 lb.)
20 sit-ups
50 single-unders

Comments on 210104

106 Comments

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Tassio De Souza
August 9th, 2021 at 9:50 am
Commented on: 210104

49'25" RX

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John Clarke
August 6th, 2021 at 2:06 pm
Commented on: The Double-Under

:30 tuck sit

15 DB push-ups

50 DU's


6 plus 45

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Diego Pongeluppe
May 1st, 2021 at 1:04 am
Commented on: 210104

29:02 RX

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Kelly Edelmann
February 24th, 2021 at 8:38 pm
Commented on: 210104

15:02 RX (strict hspu)

2:57

2:48

2:54

3:11

3:12

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Phill Kiddoo
February 14th, 2021 at 5:00 am
Commented on: 210104

34:12 rxd

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Dan Kremer
February 13th, 2021 at 5:31 pm
Commented on: 210104

Intermediate 10 DU


2:39

2:40

2:25

2:43

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Manchild Manchild
February 7th, 2021 at 5:35 pm
Commented on: 210104

subbed 4 rounds of:


15 shoulder press, 30# dbs

15 deadlifts, 50# dbs

15 KTEs

15 TJs


22:11

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Nicole Duke
January 31st, 2021 at 8:13 pm
Commented on: 210104

21:00 total beginner.

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YooSik Kim
January 30th, 2021 at 11:10 am
Commented on: 210104

Rx

1R 3:20

2R 3:23

3R 3:47

4R 3:33

5R 2:49

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Jeff Chalfant
January 25th, 2021 at 9:52 pm
Commented on: 210104

30:53 total/scaled to max reps kipping HSPU each round. 3 rounds of double unders were unbroken. Hardest part was deadlifts. Only went unbroken once or twice on those. Butterfly abmat sit-ups.


3:47/12 HSPU

3:50/11 “

3:44/10 “

3:47/9 “

3:45/9 “


179/41/69”

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Nathan Michael King
January 25th, 2021 at 9:46 pm
Commented on: 210104

4 rounds

10, 20, 30, 40 reps

3:04

2:47

2:51

2:49

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Morgan Greene
January 21st, 2021 at 1:27 pm
Commented on: 210104

5 rds of intermediate option (155 trap bar dL)


unbroken sets except for DU


3:06

2:44

2:38

2:36

2:46

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Leonardo Silva
January 14th, 2021 at 11:39 pm
Commented on: 210104

42:00 Rx

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Jeffrey Howard
January 14th, 2021 at 11:18 pm
Commented on: 210104

M/25/5'8"/155lb

CrossFit AFK


39:55 - Sc (20 Pike HSPU's off a 30in box)

0:00-5:19 - 8:19-14:08 - 17:08-22:33 - 25:33-31:27 - 34:27-39:55

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Manuel Nohales
January 13th, 2021 at 11:13 am
Commented on: 210104

M/24/1m73/72kg

I'm french guy, I start CrossFit alone this year.


Scaled

5 rounds, each for time, of:

20 push-ups

30 deadlifts (20kg/45 lb.)

40 sit-ups

50 single-unders

Rest precisely 2 minutes between rounds.


3"34, 3"37, 4"33, 5"47, 5"05 for total of 30"37 with rest

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Reilly Costello
January 13th, 2021 at 3:30 am
Commented on: 210104

M/31/6'/190


10x pike pushups

20x DL 135#

30x abmat situps

400m row


5:00, 5:17, 5:05, 5:03 (115#DL), 5:34 (115#DL)

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Patrik Hermansson
January 12th, 2021 at 7:58 pm
Commented on: 210104


5 rounds, NOT for time, of:

20 push-ups

20 deadlifts @ 50 kg

20 sit-ups with 8 kg med-ball

60 singel-unders

Rest precisely 3 minutes between rounds.

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Myriam Hocquel
January 11th, 2021 at 9:44 am
Commented on: The Double-Under

31’37 RX

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Giuseppe Petrillo
January 10th, 2021 at 11:09 am
Commented on: 210104

34:55 rx’d

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Osvaldo Flores
January 10th, 2021 at 4:57 am
Commented on: 210104

2 rounds, each for time, of:

20 handstand push-ups

30 deadlifts (95lb.)

40 sit-ups

100 single-unders

Rest precisely 3 minutes between rounds.

Post time to comments.

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Kris Sienkiewicz
January 9th, 2021 at 7:15 am
Commented on: 210104

M/44/78kg

Rx

3:13

3:43

4:08

4:40

4:43

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Chin-Sheng Chou
January 9th, 2021 at 1:11 am
Commented on: 210104

RX 36:48

3:58, 5:20, 5:19, 4:53, 5:18

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Cor Oz
January 7th, 2021 at 9:40 pm
Commented on: 210104

Intermediate


22.39


3.02, 3.09, 3.30, 3.57


sticking point was sit-ups

(edited)
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David Rochon
January 7th, 2021 at 12:11 am
Commented on: 210104

2:15

2:18

2:28

2:38

2:41

All hspu and double under unbroken

Broke the deadlifts in round 4 and 5

Situps were the worst

Great workout

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Hank McKibban
January 6th, 2021 at 8:05 pm
Commented on: 210104

31:28 (w/10x HSPU)

3:29, 3:45, 3:26, 3:56, 4:52

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Damien Leroux
January 6th, 2021 at 7:21 pm
Commented on: 210104

Rx : 43'41 (5'02-5'576'25-7'09-7'08)


strict hspu


https://youtu.be/QMMLdVLonFM

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Dave DeCoste
January 6th, 2021 at 7:13 pm
Commented on: 210104

36:30 Rx

M/42/5’8”/165

4:08

4:07

4:51

5:35

5:49

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Jacopo Consonno
January 6th, 2021 at 6:36 pm
Commented on: 210104

Done 4 unbroken rounds 15-25-35-45 reps. Scaled the DU to SU because i ain’t the skill yet. 60kg deadlift

3’31’’

3’35’’

4’23’’

4’23’’

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Gavin Young
January 6th, 2021 at 5:57 pm
Commented on: 210104

5:13

5:04

5:28

4:25

6:20


M/37/6'2/195

scaled deadlift to two 60lb dumbbells


In hindsight I would try to take only one break on the HSPU and no breaks on the deads.

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Erik Dresner
January 6th, 2021 at 4:39 pm
Commented on: 210104

Scaled to:

20 push ups

30 DL 135#

40 sit up

50 plate hops (4”)


4:07

3:46

3:53

4:01

3:54


My wrist was bothering me after yesterday’s WOD, so I did push-ups from my fists. Did all 5 rounds UB which is really good for me.


Deadlifts broken up into 2 sets.

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Jonathan Elmore
January 6th, 2021 at 4:19 pm
Commented on: 210104

55:44

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James Gentile
January 6th, 2021 at 2:20 pm
Commented on: 210104

Modified to 10 HSPU and 150 SU. Otherwise reps and weights as RXd.


4:25

3:30

3:53

4:11

4:02


Any breaking up on the HSPU slowed things down big time. Deadlifts broken up once ever round at various rep counts. Good workout!

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Andrea Ceder
January 6th, 2021 at 12:53 pm
Commented on: 210104

5 rounds in 33.10 min

Deadlifts | 40kg

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Sin Man Chong
January 6th, 2021 at 9:49 am
Commented on: 210104

Rx 4:49/5:30/5:23/5:43/5:31

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Brian Louchis
January 6th, 2021 at 4:28 am
Commented on: 210104

23:33


15 DB Bench Press 50's

20 DB Deadlifts 50's

25 Sit-ups

30 Double unders

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Anton Gross
January 6th, 2021 at 4:26 am
Commented on: 210104

M/ 46/ 138 lbs/ 5’-6”

As Rx:

R1: 4:02

R2: 3:44

R3: 3:51

R4: 4:10

R5: 4:32

lasts round I felt it. I paced too much on HSPU first round and broke that up and I didn’t break up the other 3 rounds. I did have to break up the last set. I would typically do 12-14 and then kip the rest.

DL I did 18,8,6 for almost all rounds.

i felt the sit-ups but could hammer through all of them. I did pause on the last round midway for a couple seconds.

All DUs were unbroken and pretty easy really.

I did this one pretty much right after getting home after work. I ate later on post wod. Good hard fun workout.

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Edward Bauer
January 6th, 2021 at 3:38 am
Commented on: 210104

M/41/5'9”/185

RX (except the unbroken part)

5:12 HSPU 20

5:40 HSPU 15+5

7:22 HSPU 12+8

7:13 HSPU 10+4+4+2

5:59 HSPU 14+3+3

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Erica McLean
January 6th, 2021 at 3:37 am
Commented on: 210104

Intermediate option, kind of:

20 hspu from feet on box, 20 deadlifts (hook grip!) 30 situps, 30 d/u

3:06 2:56 3:58 3:24

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Wladiston Paiva
January 6th, 2021 at 1:45 am
Commented on: 210104

Intermediate option in 22:00


Mirella Montezano

intermediate option in 24:42

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Chris Broomes
January 6th, 2021 at 1:42 am
Commented on: 210104

Round 1 - 5:44 RX

Round 2 - 6:20 RX

Round 3 - 7:35 RX

Round 4 - 8:28 (150 singles)

Round 5 - 9:02 (150 singles)


Almost quit after rd 3, but made a deal with myself to switch to singles to finish the 4th and 5th rounds.

(edited)
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Lindsay Aspen
January 6th, 2021 at 1:21 am
Commented on: 210104

Little bit of running to warm up.

Push-ups are limiter for me, and did lighter deadlifts.


5 x (20 pike push-ups, 30 deadlifts @ 65lb, 40 sit ups, 50 double unders)


4:05, 4:11, 4:15, 4:19, 4:06


Steady workout, minimal breaks. Wasn’t crushed at end, so maybe should have gone faster?


Stretching to finish off.

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matthew rhodes
January 5th, 2021 at 11:24 pm
Commented on: 210104

35/M/6’4”/267


*DB press for HSPU


4:50/4:56/5:08/5:36/6:32

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Fabian Delaflor
January 5th, 2021 at 10:43 pm
Commented on: 210104

5 rounds of:

20 pike push ups

30 deadlifts #95

40 ab mat situps

100 single unders

3’ rest in between


r1= 5:42

r2= 5:45

r3 to r5= My clock turned off

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Christopher Voght
January 5th, 2021 at 9:55 pm
Commented on: 210104

5 rounds, each for time, of:

10 push-ups

20 deadlifts (95/135 lb.)

30 sit-ups

40 double-unders

3 Minute Rest

2:46

2:42

2:39

2:44

2:53

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Coastie Nick
January 5th, 2021 at 9:52 pm
Commented on: 210104

Rx’d

5:05

4:56

5:58

6:29

6:51

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Jason D. Martin
January 5th, 2021 at 8:39 pm
Commented on: 210104

M/45/185 RX

4:45

5:06

5:55

4:48

5:13


33:15

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Christopher Buchenholz
January 5th, 2021 at 2:57 pm
Commented on: 210104

M/53/5’9”/168, new to CF

 

5 rounds, each for time, of:

20 pike push-ups

30 deadlifts (95lbs.)

40 sit-ups

100 singles

Rest precisely 3 minutes between rounds.

 

5:55-6:05-6:54-5:46-5-09.  Total: 29:49

 

 


NOTES:


Woah! Still have some heel pain.  Swollen right wrist from falling last Monday. Used dumbbells for plank push ups bc of wrist pain.  Was only able to do straight sets for first round.


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Troy Bruun
January 5th, 2021 at 2:00 pm
Commented on: 210104

Intermediate Scale

2:36/2:32/2:25/2:18/2:35

last round tried to go too fast on DU’s and kept messing up


10 HSPU

20 DL (70lbs KB)

30 Abmat Sit-ups

40 DU’s

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Sam Meixell
January 5th, 2021 at 12:44 pm
Commented on: 210104

4 rounds, in 22:14 (including Breaks), of:

10 Pike push-ups

20 deadlifts 95#

30 sit-ups

40 singble-unders

Rest 3 minutes between rounds.

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Rodrigo Melgar
January 5th, 2021 at 12:16 pm
Commented on: 210104


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Rodrigo Melgar
January 5th, 2021 at 12:16 pm
Commented on: 210104

210104


  • Intermediate Option:

I did a mix between beginner & intermediate 


4 rounds, each for time, of:


10  20’ box assisted handstand push-ups 

20 deadlifts  (57lb)

30 sit-ups rx

45 singles mixed with 5 DU 9:1.


Er 3min rst


  1. 4:04

   2.  4:40

   3.  3:59

    4.  3:58

 

25:42


Tough WOD , i noticed a difference when deadlifting at a slow pace , finished strong as remembered to go slow on DL, got rythim at the end on the singles/doubles .


hope to do the rx in due time !

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Damien Hickman
January 5th, 2021 at 6:59 am
Commented on: 210104

Male/48/74kg

Intermediate - 4rds

10 HSPU

20 deadlifts @60kg

30 sit ups

40 DU


17.45min


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Sandeep Gadde
January 5th, 2021 at 5:18 am
Commented on: 210104

20:31; scaled version.. used one abmat for HSPU.!


1) 3:47

2) 2:25

3) 2:34

4)2:45

(edited)
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Kirk Byrd
January 5th, 2021 at 2:30 am
Commented on: 210104

M/39/5’10”/200


RX - 39:50 This was way tougher than I expected!

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Matthew Soltys
January 5th, 2021 at 2:00 am
Commented on: 210104

3 rounds

10 pushups

20 deadlifts 75 lbs

30 situps

40 single

14 day streak.

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Dylan Rodgers
January 5th, 2021 at 1:17 am
Commented on: 210104

Low on time, so I did three rounds w/o rest.


17:00

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Kevin Flowers
January 5th, 2021 at 1:08 am
Commented on: 210104

M/55/6’0”/185


”Barbara (Di)Ann(ie)”


5 rounds for time:

20 strict handstand push-ups

30 deadlifts (135 lbs)

40 abmat butterfly situps

50 double-unders


*exactly 3:00 rest between rounds*


Rx: 3:19/3:40/3:49/3:50/3:59


All movement sets unbroken (DLs and SUs just kept getting slower)

(edited)
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Anton Gross
January 6th, 2021 at 4:31 am

Great numbers! Solid.

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Mike K
January 5th, 2021 at 1:02 am
Commented on: 210104

5 rounds

20 sit on bench shoulder press 30lb dumbbells

30 deadlifts 95lbs

40 sit-ups

50 high knee jumps

slow did not keep time and only shoulder press and sit-ups were unbroken

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Mike Munsee
January 5th, 2021 at 12:40 am
Commented on: 210104

M 50/190/6’

31.44. 10 hspu instead of 20, everything else was rxd.

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Mike Kohler
January 5th, 2021 at 12:28 am
Commented on: 210104

Scaled to only 10 HSPU everything else RX

1) 4:32

2) 5:26

3) 6:03

4) 5:45

5) 6:11

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Travis Schwartz
January 5th, 2021 at 12:25 am
Commented on: 210104

Beginner Scale

2:07:80

9:09.44

2:00:93

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Darin Smith
January 5th, 2021 at 12:15 am
Commented on: 210104

Scaled

5-Kipping HSPU

20-135lbs dl

30 Sit-ups

40 DU

First round = 4'18.32"

Second round = 4'02.92"

Third round = 3'52.47"

Four round = 4'09.47"

Fifth round = 3'36.01"

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Shaun Stapleton
January 4th, 2021 at 11:49 pm
Commented on: 210104

Rx 35:11


36/195/5’9/M

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Matthew Letarte
January 4th, 2021 at 11:45 pm
Commented on: 210104

4 rounds of:

15 hand release push ups

20 deadlifts 95#

25 situps (full ext, straight legs)

40 jumping jacks

2:59/2:45/2:39/2:32


Definitely scaled more than needed

(edited)
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Jon Wilson
January 4th, 2021 at 11:30 pm
Commented on: 210104

3 rounds

knees on box for hspu


5:05

5:29

5:44

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Jade Teasdale
January 4th, 2021 at 11:03 pm
Commented on: 210104

2 rounds

20 HSPU

30 DL (one 50# KB)

40 SU/T2B

50 DU (no trips 🥳)

Short on time!

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Antonio Alves
January 4th, 2021 at 11:00 pm
Commented on: 210104

Limited to dumbbells, don't have HSPU nor DU, so I did:

5 rounds, each for time, of:


20 DB shoulder presses | 2x9,5 kg DB

30 DB deadlifts | 2x14,5 kg DB

40 Abmat sit-ups

50 lateral jumps over DB


SCORE: 7'44'' | 7'16'' | 7'01'' | 6'24'' | 6'43''


35'08'' total, if I'm not mistaken.

Usually scale HSPU with pike push-ups, but came across a post accompanying a recent WOD that made a good case for using DB presses instead. Agree, even if my shoulders currently don't.

Great combo of movements and great cycle of WODs recently 👍 🙏

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William Laerte
January 4th, 2021 at 10:48 pm
Commented on: 210104

M/37/1.80/90

Scaled

40kg

Push up

4 rounds

29:31






Marina Rara

W/32/1,70/70


Beginner Option:

3 rounds, each for time, of:

20 knee push-ups

20 deadlifts (45/65 lb.)

20 sit-ups

50 single-unders



16:39

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John Steele
January 4th, 2021 at 10:35 pm
Commented on: Course Photos | Dec. 28, 2020 - Jan. 3, 2021

Thank you Pablo for Sunday L1 zoom it was great and an Absolutely great coach 5am

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Steve Day
January 4th, 2021 at 10:25 pm
Commented on: 210104

32:34 total time

Strict HSPU against wall to abmat

Broken 7/7/6 all rounds

Deadlift @ 135 broken 10/10/10 all rounds

Situps unbroken R1-4, R5 broken 14/14/12

DU unbroken R2,3&5. R1 1 trip, R4 2 trips

4:13, 3:42, 3:51, 4:40, 4:08


Side note: My biceps are struggling after the last 2 days of pulling. 1st thing I felt this morning when I woke up. Ouch.

(edited)
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Charlie Pokorny
January 5th, 2021 at 12:45 am

I was feeling my biceps today and thinking how that's funny because I never feel sore in my biceps.

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Alex Pettingell
January 4th, 2021 at 10:02 pm
Commented on: 210104

Intermediate option but with strict HSPU and 50 single-unders, 5 rounds:


3:22, 3:16, 3:14, 3:39, 4:09

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Derek Schierlmann
January 4th, 2021 at 10:00 pm
Commented on: 210104

M/49/5'9"/158

box hspu

4su+1du=2du

splits = 5:37, 5:40, 5:40, 6:42, 7:23

43:03 overall

At 135#

(edited)
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Nicole Deaver
January 4th, 2021 at 9:39 pm
Commented on: 210104

Rx all but subbed 100 single Unders for DUs


5:14/4:23/4:38/5:01/4:42

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Jesse Montagnino
January 4th, 2021 at 9:36 pm
Commented on: 210104

23:48

Intermediate men.


Big thanks to Kristy Eramo's YouTube video on long hspu

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Christian Simpson
January 4th, 2021 at 8:53 pm
Commented on: 210104

Sc HSPU strict to 4" mat/anchored SU/100 Single unders...HSPU limited in 1st round, 2nd went pretty well, jump rope sucked in 3rd, 4th went well, 5th round I did HSPU in 2 sets saving me about 30s and really pushed the situps


41:45 (6:53/5:44/6:17/5:58/4:53)

(edited)
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Andy Marulis
January 4th, 2021 at 8:41 pm
Commented on: Course Photos | Dec. 28, 2020 - Jan. 3, 2021

Thank you to Pablo Cervigni for leading a great L-1 Course. And thank you to all the athletes in the class, from around the world, that helped make it great. L-1, 1/2/2021 @ 11:00 AM

(edited)
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Charlie Pokorny
January 4th, 2021 at 8:32 pm
Commented on: 210104

4:16 - 4:30 - 4:55 - 5:09 - 5:12 Rx

Total time: 36:02

HSPU (kipping) and DU unbroken - Deadlifts and SU (unanchored) got slower and slower

Great cycle of WODs to start 2021!

m/52/5'11"/200#

(edited)
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Joe Conradi
January 4th, 2021 at 7:28 pm
Commented on: 210104

Scaled/subbed to:

20 strict 2x30#DBs shoulder press

30 2x70#DBs deadlifts

40 situps

200 SUs


times: 4:07, 4:25, 4:23, 4:28, 4:30

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Greg Fairbanks
January 4th, 2021 at 6:32 pm
Commented on: 210104

Did beginner scale but UPSCALED to 5 ROUNDS, and only 2 MIN rest between


5 rds

20 knee pushups

20 DL 65#

20 abmat situps

50 Single unders

2 min rest


25:34


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Marko Ylä-Rotiala
January 4th, 2021 at 6:20 pm
Commented on: 210104

Intermediate Option:

04:25

05:05

06:42

06:50


Did the most obvious mistake on the 1st round and went too hard. DL was the movement that got my HR up. I should have done the DL 5+5+5+5 every round.


Had to take a cold shower after.

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Joshua Willing
January 4th, 2021 at 6:16 pm
Commented on: 210104

5-6 min per round. Took too long and had to stop at 4 rounds. 2 x 50# DB PP instead of HSPU. Who knew deadlifts were going to be the hard part today?

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Az Native
January 4th, 2021 at 6:11 pm
Commented on: 210104

6:23,7:08,7:13

Subbed 40lb DB press for HSPU. Only did 3 rounds, just too tired and short on time.

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Michael Arko
January 4th, 2021 at 4:26 pm
Commented on: 210104

Rx reps with these scales

wall-facing HSPU

95lbs deadlifts

anchored toes for sit-ups

double-unders (25-30 consec, never unbroken)


3:59

4:30

4:44

5:41

5:43


Huge fall-off on Rd.4 -- I think I slowed down on sit-ups. All SUs were unbroken but quicker in Rds.1-3. On Rd.5, I broke HSPUs at 11-9. Also, every round I broke DLs at 21-9.

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Lincoln Kerger
January 4th, 2021 at 3:55 pm
Commented on: 210104

Ran out of time so had to make some format concessions today - fun, tough workout anyway.

Intermediate with 10 strict shoulder press (45# DBs) subbed for HSPU:

4 rounds for time:

10 SP

20 DL (135# using hex bar - no barbell access)

30 Situps

40 DUs

No rest between rounds so I didn't pay attention to time for each. All reps unbroken.

16:54

(edited)
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Jeffery Powell
January 4th, 2021 at 3:41 pm
Commented on: 210104

Did the beginner option:


3 rounds, each for time, of:

20 knee push-ups

20 deadlifts (45/65 lb.)

20 sit-ups

50 single-unders


5:22. 5:47, 5:32


Extremely sore from yesterday's workout.

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Martin Irwin
January 4th, 2021 at 2:26 pm
Commented on: 210104

RX


3.58

4.27

4.59

5.46

6.14

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Charles Meyers
January 4th, 2021 at 2:23 pm
Commented on: 210104

Intermediate option

3:48-3:46-3:41-3:48

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Randy Crooker
January 4th, 2021 at 2:04 pm
Commented on: 210104

Scaled:

20 strict band assist handstand push-ups

100 single unders

deadlifts and sit-ups Rx


37:03

round times: 5:01, 4:38, 5:20, 5:17, 4:48

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Chris Meldrum
January 4th, 2021 at 2:00 pm
Commented on: 210104

As rx’d, 4:38 / 4:42 / 4:42 / 5:23 / 5:47.


Wheels came off a bit in the 4th round.  Dubs were not great to begin with, but got even worse – likely from all the midline work (deads and sit-ups) – in later rounds.  HSPU unbroken until round 5 (15-5).  Broke deads 20-10 all rounds so I wouldn’t blow up.  Sit-ups mostly unbroken – a mini-rest here and there – but slowish.


47m/5'10"/190

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Daniel Robinson
January 4th, 2021 at 1:52 pm
Commented on: 210104

Intermediate Options:

Subbed DB Push Press (35#) for HSPU

23:52

(edited)
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Janine Stonerock
January 4th, 2021 at 1:51 pm
Commented on: The Double-Under

I get so out of breath doing DUBs. Are there any suggestions on how to breathe?

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Steve Day
January 5th, 2021 at 2:43 am

Janine - I think the key is finding a nice consistent pace and sticking to it. Think jogging vs sprinting. Try to be as efficient as you can with the jumps i.e. dont jump too high and expend more energy than needed.

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Steve Carey
January 5th, 2021 at 5:48 pm

I agree with everything Steve says, finding a consistent rhythm/tempo is way more important than speed. I'll never be an expert but have put a lot of focus on DUs lately and have found that slower is better - it helps me with breathing, less shoulder/arm fatigue and messing up a little less.

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Raffaele D'Urso
January 4th, 2021 at 1:41 pm
Commented on: 210104

43mins Rx

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Karina Findlay
January 4th, 2021 at 1:26 pm
Commented on: 210104

Intermediate option but scaled to pike PU and 50 SU

4:10

4:06

3:37

3:32

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Brett Eckles
January 4th, 2021 at 12:46 pm
Commented on: 210104

Rx 34:13


Round times:

3:46

4:02

4:39

4:43

5:03


M/28/6’1”/200

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Eugenio Gonzalez
January 4th, 2021 at 12:13 pm
Commented on: 210104

RX 3:01 3:01 2:59 2:33 2:48

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John Clarke
January 4th, 2021 at 12:10 pm
Commented on: 210104

5 rounds:


20 DB press, 30lbs

30 squats

90 second plank hold

50 double unders

3 min rest


32:28

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Mike Andridge
January 4th, 2021 at 12:03 pm
Commented on: 210104

Intermediate'ish scale

4 rnds

10 strict hspu to abmat

20 dl @ 95#

30 abmat sit ups

300m assault bike

rest 3 min

3:28

4:02

4:00

3:49

m/50/175

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QiHui Xing
January 4th, 2021 at 6:57 am
Commented on: 210104

RX:34'41''.(3'47'',4'07'',4'22'',5'16'',5'09'')

https://youtu.be/dC4iOAxaL3g

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Chris Sinagoga
January 4th, 2021 at 2:40 am
Commented on: 210104

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Handstand push-up - changing orientation with an exaggeration on pushing with skill (core-to-extremity)

Deadlift - squatting with a light weight, extra emphasis on midline

Sit-up - changing orientation in space with an exaggeration on pulling from the hips

Double under - elastic jumping, surprisingly challenged by midline fatigue, with an emphasis on accuracy


MAIN DECISION

Do I want to keep the integrity of the movements or the integrity of the intensity stimulus?


TECHNIQUE SCALE

As close to as rx'd as possible (maybe decrease hspu), and rest as needed, go at about 60% speed


CONSISTENCY SCALE

Do each movement unbroken, and only count set if it's unbroken, short rest between movements, no rest between rounds


INTENSITY SCALE

Sub push-ups or dumbbell shoulder press for hspu, singles for double under, cut ROM on sit-ups if needed, but prioritize everything unbroken. Do not pace; if your time suffers in later rounds, so be it.


MY STUFF

I ended up doing it without the rest after the second round because I was not feeling like hitting the intensity prescribed. Also subbed 25# dumbbell press and pike push-ups for hspu. 23:something, I forgot exactly. Would have been under 23, except I was stuck at 47 on my last du set for like 30 seconds. Humbling for sure.


GENERAL FEAR LEVEL: 8

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John Clarke
January 4th, 2021 at 1:16 am
Commented on: 210104

Quite a jump from 10 handstand push-ups to 20 knee push-ups. Might I suggest 20 DB shoulder presses? At least keep the movement patterns similar.

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Brett Eckles
January 4th, 2021 at 1:29 am

I’d go with DB press as well. I like doing DB push press for my athletes when it’s regular HSPU and then L-seated DB press for strict HSPU

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Cor Oz
January 7th, 2021 at 9:42 pm

You gotta think, this is global scaling, someone just getting into CrossFit, perhaps their first workout. Beginner should actually be for beginners. You are welcome to make it harder for yourself if you are somewhere between beginner and intermediate.

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