CrossFit | 210418
Sunday

210418

Workout of the Day

41

21-15-9 reps for time of:

Parallette handstand push-up
Bar muscle-up

Post time to comments.
Compare to 160603.


Scaling:
Choose modifications that are challenging but allow you to complete the reps in 3-4 sets per movement.

Intermediate Option:
For time:
21-15-9 reps:
Handstand push-up
15-12-9 reps:
Bar muscle-up

Beginner Option:
21-15-9 reps for time of:
Assisted push-up
Assisted pull-up

Workout Tips

tips
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Comments on 210418

41 Comments

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Morgan Greene
May 8th, 2021 at 3:13 pm
Commented on: 210418

Scaled to 9-6-3: 7:30

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Jeffrey Howard
May 2nd, 2021 at 11:40 pm
Commented on: 210418

M/25/5'8"/155lb

CrossFit AFK


34:04 - Sc (subbed ring muscle-ups, took two weeks off so took this one conservatively. HSPU's on parallettes still fell off really bad after first round.)

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Mario Cruz
May 1st, 2021 at 7:35 pm
Commented on: 210418

Rx

Parallette HSPU

Barmus


19:02

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Claire Fiddian-Green
April 25th, 2021 at 5:39 pm
Commented on: 210418

Modified to:

800m run

21 push-ups and 21 strict pull-ups

400m run

15 push-ups and 15 strict pull-ups

400m run

9 push-ups and 9 strict pull-ups

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Ralph Keeley
April 24th, 2021 at 3:48 am
Commented on: 210418

M/35/6'/175#


19:48 Rx

(PHSPU with 9" deficit, mostly in sets of four; BMU sets of 3)

(edited)
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Aaron Brumit
April 23rd, 2021 at 2:27 pm
Commented on: 210418

21-15-9 reps for time of:

Kipping handstand push-up

Kipping pull-up + strict bar dip


broke PU and dips into sets of

7-7-7, 5-5-5, 5-4


11:16

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Troy Bruun
April 20th, 2021 at 10:39 pm
Commented on: 210418

Completed on 4/18

Intermediate 10:50

21-15-9

HSPU

15-12-9

Seated Ring MU

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Derek Eason
April 20th, 2021 at 9:52 pm
Commented on: 210418

Rx 9:19


6 inch Deficit for Parallette HSPU




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Joshua Willing
April 20th, 2021 at 7:53 pm
Commented on: 210418

M40/6’00”/185


15-12-9

HSPU

C2B PULL-UPS

RING DIPS


lost the timer on this one

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Linda Radon
April 20th, 2021 at 4:59 pm
Commented on: 210418

15:16 min


Kipping HSPU

Green banded BMU

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Chin-Sheng Chou
April 20th, 2021 at 10:49 am
Commented on: 210418

RX, (25lb plate + ab mat)

19:38

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Brad Mc
April 20th, 2021 at 8:40 am
Commented on: 210418

m/42/ 75kg / 1.7m


Well this was much harder than I thought. The parallettes made the hspu so much harder. It took me 38 minutes. Normally this is the area that I clean up too. Clearly need to work on this.

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Shaun Stapleton
April 20th, 2021 at 2:33 am
Commented on: 210418

21-15-9


strict HSPU’s

strict C2B


15:20

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James Gentile
April 20th, 2021 at 12:42 am
Commented on: 210418

Scaled for abilities sake. Left the rep scheme as RXd.


HSPU to 4" block

BMP from box


15:40


Even with the scaling this was a really challenging workout!

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Christian Simpson
April 19th, 2021 at 9:42 pm
Commented on: 210418

Sc str HSPU to 4" mat 21/15/9 & black band bar mu 12/9/6...17:44

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Az Native
April 19th, 2021 at 4:16 pm
Commented on: 210418

17:40. At work, used 45DB strict SP, chest to bar pull-ups/ring dip for MU.

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Brett Eckles
April 19th, 2021 at 10:59 am
Commented on: 210418

19:26 kinda Rx


used parallette’s but stacked up plates + abmat to make it even with the parallette’s


BMU Rx. Definitely did more than 3-4 sets per round though..


M/28/6’1”/200lbs

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Brian Louchis
April 19th, 2021 at 5:47 am
Commented on: 210418

7:36 scaled


Strict ring dips

C2B pull-ups

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sandy francisco duran perez
April 19th, 2021 at 12:16 am
Commented on: 210418


21-15-9 reps for time of:


Parallette Strict handstand push-up

Bar muscle-up

________________

Time;- 17:05:36 min

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Randy Crooker
April 18th, 2021 at 11:38 pm
Commented on: 210418

Don’t know what I was thinking. Lol. I decided to retest 21.2 since my back is feeling better now.


Completed 198 reps at the 20min cap.


Compare to March 22: 188 reps

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R Albers
April 18th, 2021 at 10:32 pm
Commented on: 210418

Scaled: 13:30 (15,12,9)

Pike HSPU on 24" box

Ring row + Ring dips


Then hang leg raises 15,12,9

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YooSik Kim
April 18th, 2021 at 9:54 pm
Commented on: 210418

1 strict handstand-push ups

10 double under

3 strict handstand-push ups

30 double under

6 strict handstand-push ups

60 double under

9 strict handstand-push ups

90 double under

15 strict handstand-push ups

150 double under

21 strict handstand-push ups ->집앞 복도에서 했는데 너무 시끄럽다하여 여기까지 7:54걸림.

210 double under

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Matthew Letarte
April 18th, 2021 at 9:52 pm
Commented on: 210418

9:50

Piked HSPU @ 3" deficit w/ feet on bench

Strict C2B pullups

Started the timer but focused on good strict reps and short rests.

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Jim Rix
April 18th, 2021 at 9:26 pm
Commented on: 210418

Did yesterday’s DL/run workout. Results there.

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Antonio Alves
April 18th, 2021 at 8:27 pm
Commented on: 210418

Modified / scaled:


21-15-9 reps for time of:

Strict DB shoulder presses | 2x 12,5 kg DB

Jumping pull-ups

Bench dips, feet elevated

SCORE: 17'53'

--

Thought it was going to be easier, but shoulders were fried from these last couple of days... 😫 Rest day much needed.

6 km easy run in the morning.

(edited)
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Charlie Pokorny
April 18th, 2021 at 7:42 pm
Commented on: 210418

Sub/scale: 21-15-9 HSPU with 3.5-inch deficit and 15-12-9 Ring MU: 13:39

Shoulders!

m/52/5'11"/200#

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Greg Fairbanks
April 18th, 2021 at 7:28 pm
Commented on: 210418

Very scaled

21 strict pushups

21 inverted rows, high parallettes (broken into 7's)

21 assist dips, knees bent, w/ toes on ground (7's)

15 knee pushups

15 inverted rows (5's)

15 assist dips (5's)

9 knee pushups

9 "

9 "


9:51


Way worse than I expected. My pecs will be SORE tomorrow.

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Nicole Deaver
April 18th, 2021 at 6:24 pm
Commented on: 210418

Scaled

21-15-9

HSPU (to mat)

Pull-ups

6:26

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Steve Day
April 18th, 2021 at 5:44 pm
Commented on: 210418

Scaled:

21/15/9

Strict hspu to abmat (against wall)

Strict pullup & bar dip


11:31

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Coastie Nick
April 18th, 2021 at 5:35 pm
Commented on: 210418

Used dumbbells for parallettes, calling it Rx’d: 25:29


160603: 33:51

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Michael Hembree
April 18th, 2021 at 4:20 pm
Commented on: 210418

21 push press @ 100#

21 hang knee raise

21 lat pull down @ 100#

21 rope pushdowns @ 65#

15 push press @ 100#

15 hang knee raise

15 lat pull down @ 100#

15 rope pushdowns @ 65#

9 push press @ 100#

9 hang knee raise

9 lat pull down @ 100#

9 rope pushdowns @ 65#

Finished 19:37

(edited)
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Kevin Flowers
April 18th, 2021 at 4:08 pm
Commented on: 210418

M/56/6’1”/180


21-15-9 for time:


C2B pullups (strict)*

Parallette pushups (9”)


6:04


*BMUs were simply not happening this morning, no idea why



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Charles Meyers
April 18th, 2021 at 4:07 pm
Commented on: 210418

Intermediate Option:

For time:

21-15-9 reps:

Handstand push-up 55 lbs plate Kip.

15-12-9 reps:

Bar muscle-up with box and green bands

14:10

(edited)
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Manchild Manchild
April 18th, 2021 at 3:37 pm
Commented on: 210418

subbed 21-15-9 of:


shoulder press, 30# dbs

pull-ups

dips


15:16

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Joe Conradi
April 18th, 2021 at 2:42 pm
Commented on: 210418

Scaled to 21/15/9 of:


box piked HSPU

20# weighted dips

20# weighted pull-ups

(split into a few sets per round)


10:44

(edited)
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Lincoln Kerger
April 18th, 2021 at 1:24 pm
Commented on: 210418

2 more exercises I don't have down, so went with Chris's technique scale:

21-15-9

Handstand push-ups (strict'ish using push-up bars)

C2B Pull-ups

Ring Dips


I think I completed it somewhere in the 22 minute ballpark, but wasn't really paying any mind to the time. Not pleased with the push-ups but that's why we train and practice - to get better.

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Tatiana Arteaga
April 18th, 2021 at 11:28 am
Commented on: 210418

I couldn't do this workout so I tried doing 20210417 again because yesterday I read it wrong.


1DL

50m

2DL

100m

3DL

150m

4DL

200m

5DL

250m

6DL

300m

7DL

200m


I did it with 77# because I don't have more plates.

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QiHui Xing
April 18th, 2021 at 7:26 am
Commented on: 210418
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Wladiston Paiva
April 18th, 2021 at 6:52 am
Commented on: 210418

intermediate

box muscle ups


12:20

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Cassandre Vigouroux
April 18th, 2021 at 6:12 am
Commented on: 210418

Pregnancy Scaling


21-15-9 reps for time of:

Parallette knee push-up

Seated low bar chest to bar (leg bent if needed)


1’ rest after each set

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Chris Sinagoga
April 18th, 2021 at 1:31 am
Commented on: 210418

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

HSPU - changing orientation, pushing from overhead, more ROM than usual, skill (core to extremity/kipping)

MU - scaling an obstacle, overhead pulling with skill, pushing


MAIN DECISION

Keep the movements or keep the stimulus?


TECHNIQUE SCALE

As is, just lose the timer


CONSISTENCY SCALE

Complete as many rounds as possible in 15 minutes of:

5 strict handstand push-ups

5 strict chest-to-bar pull-ups


INTENSITY SCALE

5 rounds for time of:

12 handstand push-ups

3 rope climbs


INJURY SCALE

Upper-body - uh... something else

Lower body - as is


MY STUFF

I ended up testing out Dillon Sharp's birthday workout this morning with a few different formats before the group did it. I might roll back and hit this one if I'm feeling a For Quality workout soon.


GENERAL FEAR LEVEL: 5

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