CrossFit | 210126
Tuesday

210126

Workout of the Day

68

Lane
5 rounds for max reps of:

¾ bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds.


Scaling:
For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.

Intermediate Option:
5 rounds for max reps of:
2/3 bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds.

Beginner Option:
5 rounds, not for time of:
10 hang power snatches
10 push-ups

♀ 45 lb. ♂ 65 lb.

Comments on 210126

70 Comments

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Diego Pongeluppe
June 15th, 2021 at 11:46 am
Commented on: 210126

RX 55kg and HSPU strict. rest 1:30 minute between set.

(5+10;6+9;5+9;5+9;5+13)

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Clint Michael
March 20th, 2021 at 5:37 pm
Commented on: 210126

2,4

3,3

2,3

2,3

2,3

Used 2/3 of body weight (145 lbs.)

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Jeff Chalfant
February 16th, 2021 at 10:07 pm
Commented on: 210126

Rx’d at 135lb snatch and kipping hspu:

6/9

6/7 (fell)

6/8

6/8ish (lost the wall just before locking rt.)

6/7 last rep was a struggle


Used gymnastics grips reverse rolled unders the bar because I’m trying to heal the skin on my palms. I rested 30-40 seconds between snatch and hspu and 3-4 minutes between rounds. Snatch and HSPU are big weaknesses of mine and HSPU felt harder than normal today. Not really max reps on snatches but 6 reps felt tough enough and like it would be challenging to hang onto for all 5 rounds. The format and loading forced me to practice good habits on the snatch. (Legs, locked arms in landing)


180/41/69”

(edited)
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Hank McKibban
February 13th, 2021 at 7:26 pm
Commented on: 210126

100# (1/2 BW)

12/9

11/7

10/7

10/6

12/7

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Ralph Keeley
February 10th, 2021 at 5:17 am
Commented on: 210126

M/35/6'/178#


7 hang power snatch each round at 115-lb.

Strict HSPU: 10/8/9/9/8

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Jeffrey Howard
February 2nd, 2021 at 11:17 pm
Commented on: 210126

M/25/5'8"/155lb

CrossFit AFK


104 - Rx - (10/10-10/10-10/10-10/10-12/12 reps, 115lb and kipping HSPU's)

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Manchild Manchild
February 1st, 2021 at 12:49 am
Commented on: 210126

1 minute for each set (10min total), 45# db for snatch, push-ups on dip machine for HSPUs


100 reps(?)


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Cor Oz
January 31st, 2021 at 11:32 pm
Commented on: 210126

Rx goal:

11+20, 10+17, 7+13, 7+13, 7+15


Actual:

Intermediate, 130 pounds

5 minute rest between sets


11, 10

10, 10

11, 10

10, 10

10, 10

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Jade Teasdale
January 30th, 2021 at 11:48 pm
Commented on: 210126

I had more to give on the SHSPUs, but not the HPS. Hang Power Snatches (40% BW= 55#s) 2 min. rest between rounds.

10/7

10/8

10/6

10/9

10/10

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Coastie Nick
January 28th, 2021 at 9:50 pm
Commented on: 210126

Scaled to 95# (55% of BW), Kipped HSPU


10/10

8/8

7/4

6/7

6/4

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James Gentile
January 28th, 2021 at 8:20 pm
Commented on: 210126

Used 115 lbs (60% BW) as 125 lbs was going to be too much. HSPU to 4" yoga block were mostly strict. Humbling.


6/5

6/5

5/4

4/3

4/3

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Jon Friedland
January 28th, 2021 at 5:24 pm
Commented on: 210126

Used 65, then 75# and got >10 each round. Assisted HSPUs.


JonNYC

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Andi Ommsen
January 28th, 2021 at 12:14 pm
Commented on: 210126

40 kg (1/2 bw)


10+12

10+12

10+10

10+10

10+10


2min rest


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matthew rhodes
January 27th, 2021 at 11:09 pm
Commented on: 210126

35/M/6’4”/264


snatches @ 135 lbs

handstand holds


6/50 seconds

8/47

8/50

8/48

9/47

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Mike K
January 27th, 2021 at 8:50 pm
Commented on: 210126

5 rounds

45lb bar hang clean 10 reps

45lb bar shoulder press 15 reps

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Joshua Willing
January 27th, 2021 at 6:39 pm
Commented on: 210126

6/8 @ 125 (too heavy)

10/8 @ 115 (just right)

10/7

9/7

10/7


BW 185

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Myles Lance
January 27th, 2021 at 4:52 pm
Commented on: 210126

9/7

4/5

5/5

5/4

4/3

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Erik Dresner
January 27th, 2021 at 4:33 pm
Commented on: 210126

5 rounds HPS 1/2 BW (104#) and strict HSPU to Abmat on top of about 4” of plates


12-11

13-8

12-6

13-7

13-9

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Sam Meixell
January 27th, 2021 at 12:57 pm
Commented on: 210126

5 rounds for max reps of 110# (1/2 bodyweight) hang power snatches

Pike push-ups, 30" box


5/5-5/5-5/5-5/2-5/4

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Brett Eckles
January 27th, 2021 at 12:05 pm
Commented on: 210126

Snatches: Rx at 150lbs (accidentally did 160 on first set)

160-5; 150-8, 8, 7, 7


35 total snatches


HSPU Rx:

15(strict), 11(strict), 10(strict), 16 (kipping),   16 (kipping)


68 total HSPU


M/28/6’1”/200lbs

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Derek Eason
January 27th, 2021 at 4:58 am
Commented on: 210126

Rx at 125lbs. (165lb. Body-weight)


12/33

13/31

12/27

11/26

12/27


Total: 204 reps




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Byron Hills
January 27th, 2021 at 2:47 am
Commented on: 210126

5 rounds of 10/10 reps @ 75# snatch and pike push-ups with feet on 24” box


H - 5rounds of 14/10, 20/10, 20/10, 20/10, 30/10 @ 10# single arm DB snatch & hand release push-ups

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David Smith
January 27th, 2021 at 1:58 am
Commented on: 210126

Hang snatch at 115 (195 BW)

7-7-6-6-6

HSPU

5-5-4-9(pike push-ups)-6


took a longer rest between sets 4 and 5. Probably should have done that for every set but I didn’t wNt to take all night.

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Rodrigo Melgar
January 27th, 2021 at 12:32 am
Commented on: 210126

i believe i have a descent big 3 , but damn am i such a beginner @ snatch ( ‘ve been learning move since December ‘20 )


Scaled to beginner


50 snatches @ 22 lbs (5x10)

1rnd x 27 lbs ( improved + 2 reps since last time)


5 rnds of 10 pushups

(edited)
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Troy Bruun
January 27th, 2021 at 12:03 am
Commented on: 210126

5rds max reps:


HPSN(80lbs) 12-11-11-10-10

HSPU (4” Raised head target) 10-6-5

Knee on Box HSPU 25-20

*alternated between the two HS scales after each round

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Lindsay Aspen
January 27th, 2021 at 12:02 am
Commented on: 210126

F, 5’7”, 148lb


I don’t feel the best about this one...

Barbells and gymnastics are my two biggest weaknesses.


Short on time and felt like I chose too heavy of a weight for the snatches (65#), so did 10-8-6-4-2 with HSPU using a 30” box.


I don’t know. I feel like I should have worked harder.

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Js Smith
January 26th, 2021 at 11:55 pm
Commented on: 210126

Scaled to 5 rounds

10 Hang power snatch, 45#

10 pike push-ups

2 minutes rest in between sets

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Fabian Delaflor
January 26th, 2021 at 10:51 pm
Commented on: 210126

5 rounds of

#75 hang snatch

HSPU

3 min rest in between

10/5 10/5 8/5 9/5 8/5

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Chris Meldrum
January 26th, 2021 at 10:26 pm
Commented on: 210126

As rx’d, snatches at 140#.


HPS: 3-2-1-0-1

HSPU: 24-19-16-13-13 


Looks like we found a weakness.  Snatches were just too much for me at this weight today.  Strict HSPU.


47m/5'10"/190

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Antonio Alves
January 26th, 2021 at 10:18 pm
Commented on: 210126

Limited to DB, don't have HSPU, so I did:


5 rounds for max reps of:


DB power snatches | 11,5 kg DB, alternating arms each round

DB shoulder presses, sitting on the ground | 2x9,5 kg DB

2' rest between rounds


SCORE:

31 (L) / 11

33 (R) / 11

30 (L) / 8

31 (R) / 8

21 (L) / 9


First time doing shoulder presses sitting on the ground. Hard! (almost tilted backward on the first movements,...🤣... newbie...)

Did an extra round, 21 right arm PS + 9 SP, for good measure.

Great supporting material on this WOD - scaling notes, article, vídeo... great job, thank you so much 🙏

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Chris Broomes
January 26th, 2021 at 10:00 pm
Commented on: 210126

Scaled to 115# for hanging power snatch and strict handstand pushups


7 + 7 all 5 rounds with 2 min. rest between sets. Benchmark day for me as well. Let's see what happens in a year.

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Christian Simpson
January 26th, 2021 at 9:53 pm
Commented on: 210126

1/2 bw @ 95#/str HSPU to 4" mat


8/10, 8/12, 8/10, 7/10, 8/10 = 91 reps total

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Christina Charles
January 26th, 2021 at 9:42 pm
Commented on: 210126

Total beginner here, commenting to try to keep myself accountable. I started CF one week ago, previously no serious exercise regimen. I modified the beginner version for a home workout appropriate for my skill level and the equipment I have on hand.


5 rounds of:

10 dumbbell thrusters - 10# dumbbells

5 strict pushups


finished off with cardio afterwards

(edited)
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Steve Day
January 27th, 2021 at 12:10 am

Welcome Christina!

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Derek Schierlmann
January 26th, 2021 at 9:09 pm
Commented on: 210126

M/49/5'9"/157

Scaled to 95# and pike push ups from 30" box

10,14

8,12

8,12

8,12

7,13

104 total ~3-4 min rest between sets

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Greg Fairbanks
January 26th, 2021 at 9:02 pm
Commented on: 210126

5 rds

max rep hang power snatch, 95#

strict shoulder press, 95# barbell

improv rest times- maybe 2-3 min each

12/9

9/8

10/7

9/8

10/6

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Chris Mugan
January 26th, 2021 at 8:56 pm
Commented on: 210126

Hang Power Clean- 60kg

Handstand Push Ups


Round 1= 7, 15

Round 2= 8, 15

Round 3= 7, 15

Round 4= 8, 15

Round 5= 9, 15

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Jason D. Martin
January 26th, 2021 at 8:50 pm
Commented on: 210126

M/45/185 RX - 6/10, 6/10, 6/10, 6/8, 6/9

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Lincoln Kerger
January 26th, 2021 at 8:38 pm
Commented on: 210126

Scaled weight to 115# (little less than 2/3 BW). Strict HSPU

10,5

8,5

9,5

8,5

9,5


Benchmark day. Looking for improvement the next time.

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Erica McLean
January 26th, 2021 at 8:15 pm
Commented on: 210126

3,5

3,5

3,4

3,4

4,5

Strict hspu with cushion instead of mat and 75#. Focus today: move well, hook grip, skill build.

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Nicole Deaver
January 26th, 2021 at 8:10 pm
Commented on: 210126

13-9/ 14-12/ 13-11/ 10-9/ 12-11

(114 reps)


Hopefully at the tail end of a headache that started yesterday, and wanted to get at least 10 reps so went with 45#. I wasn’t going to do it at all so I’ll take it.

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Kevin Flowers
January 26th, 2021 at 7:59 pm
Commented on: 210126

M/55/6’1”/181


5 rounds, each for unbroken reps:


Hang power snatch at 75% BW (136 lbs)

Strict handstand pushups (cap at 25)

2-3 min rest


Rx (masked) total reps: 195

12/25 - 13/25 - 14/25 - 15/25 - 16/25


**obviously didn’t warm up the HPS enough**

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Charlie Pokorny
January 26th, 2021 at 8:08 pm

Great work on the barbell and the HSPU!

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Charlie Pokorny
January 26th, 2021 at 7:48 pm
Commented on: 210126

135-lb (=2/3 BW) snatch and kipping HSPU:

10/25 - 9/21 - 8/19 - 8/18 - 8/17

Totals = 43 snatch + 100 HSPU

m/52/5'11"/200#

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Dave DeCoste
January 26th, 2021 at 6:51 pm
Commented on: 210126

Scaled to 105 lbs (120 would have been Rx)

Strict HSPUs

6,8

5,8

6,5

5,5

5,5

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Joe Conradi
January 26th, 2021 at 6:44 pm
Commented on: 210126

2x45#DBs power snatches (53%bw), feet on 30” box piked PU, 3 min rest:


20/21, 20/16, 16/16, 15/16, 15/16


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Steve Day
January 26th, 2021 at 6:05 pm
Commented on: 210126

110lb Hang power snatch (63% BW) & Strict HSPU against wall for 3 rounds

10/10, 8/8, 7/6

100lb Hang power snatch (57% BW) & Strict HSPU against wall for 2 rounds

12/7, 11/5


Dropped the weight to get back up to 10ish reps for the last 2 sets. Grip started to wear down too.

Didn't even make intermediate today. Maybe advanced beginner?


M/43/5'11"/175lbs

(edited)
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Charlie Pokorny
January 26th, 2021 at 7:51 pm

Nice work!

The crossfittraining instagram post is a little more kind putting the intermediate scale at 1/2 to 2/3 BW

(and suggests aiming for 5-10 reps rather than 10)

(edited)
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Steve Day
January 26th, 2021 at 9:19 pm

Thanks for the reinforcement Charlie. Crossfit is always good for keeping the ego in check.

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Az Native
January 26th, 2021 at 5:12 pm
Commented on: 210126

HPS 6,5,4,6,3

SP 7,6,6,6,5

used 115.

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Jon Wilson
January 26th, 2021 at 5:08 pm
Commented on: 210126

95lb snatch

hspu on box

11-10

10-10

10-12

10-12

10-13

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Matthew Letarte
January 26th, 2021 at 4:56 pm
Commented on: 210126

Scaled to 95# Hang Power Snatch, Strict HSPU

8/5

7/3

7/3

7/3

7/2

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Steven Eaton
January 26th, 2021 at 4:45 pm
Commented on: 210126

RX@ 140

10-4, 7-12, 7-13, 9/13, 8/12


I feel off the wall on the first round... I also probably could have pushed the HSPU more every round by a couple reps. if repeated I'll shoot for 15 each.

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Martin Irwin
January 26th, 2021 at 4:15 pm
Commented on: 210126

Tried to hit 10 on each round so used Half body weight (45kg)

10/11

11/11

11/10

11/6


8/10 (50kg)

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Norbert Christian Barrientos
January 26th, 2021 at 3:11 pm
Commented on: Workout Tips

M/34/5'7"/76kg

kb 20# only. no barbels+plates yet.

52:35.59

5 rounds / broken / varied rest periods:

20 kb hang power snatches (each arm)

+ 10 wall handstand negative pushups

done 🥵😅😸

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Charles Meyers
January 26th, 2021 at 2:43 pm
Commented on: 210126

Intermediate option

12-11

11-11

11-11

9-9

9-10

110 lbs 30” feet on box

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John Clarke
January 26th, 2021 at 2:21 pm
Commented on: 210126

Hang power clean - 115lbs (75%)

HSPU

3 min rest


13/7 - 12/7 - 11/7 - 10/4 - 6/7

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Randy Crooker
January 26th, 2021 at 2:05 pm
Commented on: 210126

Scaled:

95lb hang power snatch

band assist HSPU

3 minute rest between sets

12-15, 10-15, 7-15, 8-15, 7-16


m/35/5’-10”/175lbs

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Kirk Byrd
January 26th, 2021 at 1:06 pm
Commented on: 210126

RX - 150lbs, 4-16, 4-16, 4-16, 5-15, 5-16, 101 total reps

(edited)
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Liz Myers
January 26th, 2021 at 12:56 pm
Commented on: 210126

Scaled weight to 45kg

11/12

10/12

9/8

8/9

7/8

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Lindsey Boyle
January 26th, 2021 at 12:34 pm
Commented on: 210126

64 reps

70lbs, 2 min rest between sets


39/F/135

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Daniel Robinson
January 26th, 2021 at 11:59 am
Commented on: 210126

Scaled:

5 Rounds for max reps:

95-lb. Hang Power Snatch

Pike Push-ups (30” Box)

*2 Minute Rest Between

13/10, 14/10, 10/9, 10/9, 9/6

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Chin-Sheng Chou
January 26th, 2021 at 11:16 am
Commented on: 210126

RX, 135lb.

11-11/8-12/8-11/7-12/7-12

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Lee Howe
January 26th, 2021 at 9:17 am
Commented on: 210126

13/20, 11/20, 11/18, 10/18, 10/20.

Using 60kg.

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Liz Myers
January 26th, 2021 at 12:57 pm

Nice 👌

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Eugenio Gonzalez
January 26th, 2021 at 8:29 am
Commented on: 210126

This one was a little bit challenging did:


20+12

20+8

17+11

31+6

19+11


Don't know what the hell happened on rounds 3 and 4, for the rest I'm quite happy with what I did. But I do think I have to work on my HSPU, those numbers are stupidly low compared with the snatches. Also didn't post on sunday because partner left me hanging and didn't feel like doing it solo, did one tenth of each one of the movements (no chrono) just to demo them.

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Sandeep Gadde
January 26th, 2021 at 7:54 am
Commented on: 210126

Intermediate scale: used 60kg..

one round every 6 minutes

10+6; 10+6; 10+6; 10+6; 10+5

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Chris Sinagoga
January 26th, 2021 at 3:46 am
Commented on: 210126

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Hang power snatch - jumping/landing with a moderate-plus weight, emphasis more on jumping and upright torso

Handstand push-up - pushing using changing orientation to challenge it


MAIN DECISION

Do I want a max effort-style thing or do I want a regular timed workout?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

10 hang power snatches

something upside down for some number or reps or time

or you could do it as listed, just give yourself 2 or 3 sets each round instead of just 1


CONSISTENCY SCALE

AMRAP in 20 minutes of:

Max reps bodyweight hang power snatches (or close to it)

Max reps dumbbell strict press


INTENSITY SCALE

Do a 50-meter sprint before each set of exercises (so 2 per round)


INJURY SCALE

Use the consistency scale and pick two movements you can do unscaled


MY STUFF

This is the one I did a few days ago by mistake. 9/11, 9/9, 8/8, 8/8, 9/9. 127.5 on the hps and wall-facing kipping on hspu. today I practiced freestanding hspu and L-sits for 25 minutes. Then lots of basketball.


GENERAL FEAR LEVEL: 4

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QiHui Xing
January 26th, 2021 at 2:51 am
Commented on: 210126

RX:58KG.Rest for 3 minutes between sets.

(11+20,10+17,7+13,7+13,7+15)

https://youtu.be/CyiHdhKKRZ8

(edited)
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Derek Eason
January 26th, 2021 at 2:14 am
Commented on: Workout Tips

Thank you CrossFit for bringing these workout de-briefs back!


Content like this will make all of CrossFit better!


Another step in the right direction!

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