CrossFit | 210426
Monday

210426

Workout of the Day

63

5 rounds for time of:

15 strict handstand push-ups
15 strict ring dips
1,000-m row

Post time to comments.
Compare to 191220.


Scaling:
Modify the gymnastics movements while keeping it challenging. Each round will likely need to be broken into multiple small sets, particularly as you fatigue in the later rounds. This is a high-volume workout, so newer athletes may choose to reduce the reps and/or rounds.

Intermediate Option:
5 rounds for time of:
10 strict handstand push-ups
10 strict ring dips
1,000-m row

Beginner Option:
3 rounds for time of:
15 assisted push-ups
15 assisted ring dips
750-m row

Workout Tips

tips
Watch
rings

“The most important thing is that they show strength throughout the entire range of motion before they can just chuck a muscle-up,” Alexandra Lachance said. “The athlete needs to be able to do strict pull-ups and ring dips before we start thinking about muscle-ups. They also need to be able to hold themselves in every single position of a muscle-up, meaning they have to be able to do a static hold at the top of the ring dip and the bottom of the ring dip, and they need to be able to hold their chest at the rings.”

Read MoreInconsistent on the Rings?

Comments on 210426

75 Comments

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Mario Cruz
May 5th, 2021 at 12:50 am
Commented on: 210426

Cap time 30:00

Rx

15 SHSPU

15 Srdips

1000m row


4 rounds + 9 SHSPU

(edited)
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Brad Mc
May 4th, 2021 at 9:51 am
Commented on: 210426

m/ 42 / 75kg / 1.7m


This was way harder than I thought, it took about 45 minutes. I'm not sure if it was the rower, the dips or the HSPU, but definitely a good work out.

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Aaron Brumit
May 2nd, 2021 at 8:21 pm
Commented on: 210426

5 rounds for time of:

15 kipping handstand push-ups

15 strict ring dips

1,000-m row


38:31

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Ralph Keeley
May 2nd, 2021 at 12:09 am
Commented on: 210426

M/35/6’/175#


42:04 Rx

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Dan Morris
May 1st, 2021 at 12:21 pm
Commented on: 210426

Subbed 800m run for 4, 1000m row for 1 (group rotation)

25 decline push-ups :


39 minutes


42 / 6’0 / 195

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Giuseppe Petrillo
May 1st, 2021 at 8:40 am
Commented on: 210426

Sub 800 my run

28:08

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Brett Eckles
April 30th, 2021 at 1:40 pm
Commented on: 210426

3 rounds with 10 and 10 - 22:13


havent worked out since a competition 5 days ago. Just happy to get a sweat on here


M/28/6’1”/200lbs

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Brad Chase
April 30th, 2021 at 12:13 am
Commented on: 210426

29:30


Kipping HSPU and Kipping Ring Dips


https://www.youtube.com/watch?v=ALrJfxlDI_I

(edited)
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Leonel Manzilla
April 29th, 2021 at 5:45 am
Commented on: 210426

55:12


15 negative hand stands push ups

15 strick ring dips


800m rum


For 3 rounds then scaled to 10 n 10

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Chris Meldrum
April 28th, 2021 at 5:38 pm
Commented on: 210426

As rx’d, 32:32 (PR). 


This thing smoked me.  3 minute PR but I paid for it – was on the floor awhile afterwards.  Broke HSPUs 10-5 and ring dips 5-5-5 the whole way, just barely sustainable.  That was the difference; last time I broke them up into smaller chunks.  Rows were between 1:56 and 1:59 pace – all

but the first one were pretty nasty.


48m/5'10"/185

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Erik Dresner
April 28th, 2021 at 3:50 pm
Commented on: 210426

HSPU to abmat stacked on 2 45# plates.

Kipping ring dips (I didn’t notice they were supposed to be strict until after I was done)


32:46

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David Hinojosa
April 28th, 2021 at 2:54 pm
Commented on: 210426

Amrap 30'

15 shspu

15 s ring dips

1000m row


3rds + 7 shspu

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Matthew Blas
April 28th, 2021 at 9:18 am
Commented on: 210426

M/27/5’7/69 kg


3 rounds

8 shspu

6srd

1000 m row


22.42


did some Olympic lifting prior

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Nathan Goisnard
April 28th, 2021 at 12:11 am
Commented on: 210426

Intermediate option (ten HSPU and ten ring dips)


29 ish minutes


(my timing needs as much work as my consistency)


felt good though, nice mash up. Thanks

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Coastie Nick
April 27th, 2021 at 8:37 pm
Commented on: 210426

Today: Rx’d 51:36


191220: 54:13

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Dave DeCoste
April 27th, 2021 at 5:31 pm
Commented on: 210426

35:29 Rx

compare to was 41:17

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Michael Arko
April 27th, 2021 at 12:12 pm
Commented on: 210426

5 rounds of

15 wall-facing HSPUs

15 ring dips, assisted (heel on a box)

0.32 mile fast on elliptical trainer

38:11


Did this Monday, forgot to post.

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Alex Pettingell
April 27th, 2021 at 11:53 am
Commented on: 210426

Intermediate Option: 39:03

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Gennjfer Giuntini
April 27th, 2021 at 4:44 am
Commented on: 210426

5 Round For Time

15 Strict HSPU

15Strict Rip Ding

1000 MT Row

25’46”



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Lincoln Kerger
April 27th, 2021 at 12:19 pm

Wow!

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Keith Martin
April 27th, 2021 at 1:26 am
Commented on: 210426

M/47/227

5 rounds for time of:

10 modified handstand push-ups (off box)

10 strict ring dips

1,000-m row

29:45

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Matthew Letarte
April 27th, 2021 at 12:36 am
Commented on: 210426

5 rounds of:

10 strict HSPU

10 strict Parallel Dips (no rings)

1000m row

28:17

Rounds: 5:25/5:40/5:45/5:52/5:34

Rows: 4:26/4:20/4:12/4:08/4:04

(edited)
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Sam K
April 27th, 2021 at 12:35 am
Commented on: 210426

First 4 rounds were pretty much Rx(other than a little one leg kipping for some of the HSPU) the 5th round was pike push ups and kipping dips. All rows at 1000m.


30:54


M/30s/225lb

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Emiliano Rojas
April 26th, 2021 at 11:34 pm
Commented on: 210426

Scaled to 4 rounds for time of:

  • 1 strict HDST PU + 14 DB Presses (25 lbs)
  • 15 push-ups
  • 1.000 m row

28:02

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Troy Bruun
April 26th, 2021 at 11:10 pm
Commented on: 210426

Intermediate

5rds: 29:40


10 Strict HSPU(to abmat)

10 Strict Ring Dips

1000m Row

(4:00.5/4:00.5/4:02.8/4:02.8/3:55.2)

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Steve Day
April 26th, 2021 at 10:54 pm
Commented on: 210426

Strict HSPU against wall to abmat


30:46

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Nicole Deaver
April 26th, 2021 at 10:48 pm
Commented on: 210426

5 Rds


15 HSPU (to 2" mat)

15 ring dips 

800m run

34:17

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James Gentile
April 26th, 2021 at 10:44 pm
Commented on: 210426

Subbed 1000m run for row. HSPU were strictly to a 4" block and reduced reps to 10 per round. Bar dips for ring dips, kept reps at 15.


32:24.


Able to get the first two rounds of HSPUs unbroken, time to go lower!

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Jim Rix
April 26th, 2021 at 10:38 pm
Commented on: 210426

5-5-5-5-5 back squats

195-210-210-210-195#

An hour rest, then scaled/subbed to

4 rounds of

10 shoulder press, 85#

15 strict ring dips

800m run

29:27


all SP rounds 6/4 reps

all dip rounds 10/5 reps


58/5’8”/160

(edited)
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Brian Louchis
April 26th, 2021 at 10:08 pm
Commented on: 210426

5 rounds:

5 strict handstand push-ups

5 strict ring dips

5 push-ups on parallettes

800-m run


28:40

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Christian Simpson
April 26th, 2021 at 9:58 pm
Commented on: 210426

Sc to str HSPU to 4" mat/str bar dip


12/20/2019: 58:00

Today: 37:37, I think it's time to go to 2" HSPU

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Todd Baker
April 26th, 2021 at 9:51 pm
Commented on: 210426

M/53/6’1”/200


46:40 (HSPU to abmat)

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Antonio Alves
April 26th, 2021 at 9:03 pm
Commented on: 210426

Modified to match equipment and ability:


5 rounds for time of:

15 DB seated strict presses | 2x12,5 kg DB

15 bench dips, feet elevated

100 DB SDLHP | | 2x7,5 kg DB

SCORE: 51':33'' 😲

--

Nasty, brutish and long... 😩

Seated strict presses took for ever (should have scaled them further, but mostly shouldn't have done those single-arm DB presses yesterday ... 🙄)

Looking forward to a plain running day tomorrow... 😅

(edited)
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Kevin Flowers
April 26th, 2021 at 8:31 pm
Commented on: 210426

M/56/6’1”/180


5 RFT:


15 strict HSPU*

15 strict Ring Dips**

1000 m Row (C2) (avg 3:47/1000m)


Rx: 27:22


*sHSPU: 15; 15; 10/5; 8/7; 5/5/5

**sRD: 15; 15; 10/5; 8/7; 8/7

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Jim Rix
April 26th, 2021 at 10:43 pm

Outstanding!

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Charlie Pokorny
April 26th, 2021 at 10:54 pm

Nice work!

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Lincoln Kerger
April 27th, 2021 at 1:26 am

Dude that’s great!

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Charlie Pokorny
April 26th, 2021 at 7:22 pm
Commented on: 210426

31:38 Rx

191220 was 36:29 - rows were about the same (4 min each) but the gymnastics went much better today.

Mostly broke 6-5-4 but ended up in singles on the last two sets of ring dips.

m/53/5'11"/200#

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Lincoln Kerger
April 26th, 2021 at 8:00 pm

Well done!

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Jim Rix
April 26th, 2021 at 10:43 pm

Huge improvement! Nice!

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Az Native
April 26th, 2021 at 6:47 pm
Commented on: 210426

44:00, really sucked.

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Joe Conradi
April 26th, 2021 at 6:16 pm
Commented on: 210426

Scaled to 5 rounds of:

15 box pike HSPU

15 dips

100 2x20#DBs SDHP


20:18

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Alan Cook
April 26th, 2021 at 5:37 pm
Commented on: 210426

27:48 RX. All strict HSPU UB. Strict ring dips 10/5 each round.

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Pierre-Yves Edouard
April 26th, 2021 at 5:36 pm
Commented on: 210426

Hello, the team. I’m new to the site.

Intermediate option with 10 strict HSPU and ring dips. I have an old rower who did not count distance. So I row for 3:40 each round. Also, I have to take off my shoes for the HSPU (work out in my flat on a white wall...). 36 minutes to finish it

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Lincoln Kerger
April 26th, 2021 at 4:50 pm
Commented on: 210426

Intermediate Option + subbed pike push-ups (feet on bench) for HSPU.

34:25


Don't have my data from 2019, but pretty sure I remember finishing in the high 30s with similar scale. 1k rows all landed between 3:43 and 3:48 - drag 5 with average stroke rate of 26. All reps unbroken, just too many breaths and too slow on transitions between efforts. Aside from stinking at HSPU anyway, my right elbow was not happy when I got up this morning, so yeah I chose wisely again.

(edited)
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Chris Sinagoga
April 26th, 2021 at 5:25 pm

Good workout Lincoln! Even unbroken pike hspu are no joke!

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Lincoln Kerger
April 26th, 2021 at 6:34 pm

Thanks Chris! I was keeping your consistency scale in mind for this as I did hold a little back on the rows to keep a solid effort throughout.

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Charlie Pokorny
April 26th, 2021 at 8:32 pm

Nice work on the rows!

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YooSik Kim
April 26th, 2021 at 4:00 pm
Commented on: 210426

‘Aloy’

For time:

run 1000m

then

100 alternating one-leg squats

100 bar-dips

100 pull-ups

and then

run 1000m

-40:15

달빛이 참으로 밝구나.

어두울것만 같았던 나의 앞날을

밝은 빛으로 안내해 주는구나.

#호랑이굴

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Manchild Manchild
April 26th, 2021 at 3:29 pm
Commented on: 210426

subbed 5 rounds of:

10 shoulder press, 30# dbs

10 dips

10 strict pull-ups


17:51

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Jonathan Elmore
April 26th, 2021 at 3:12 pm
Commented on: 210426

32:55 some (mostly) kipping

compared to 38:48

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Lincoln Kerger
April 26th, 2021 at 4:51 pm

Nice improvement as well!

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Jeffery Powell
April 26th, 2021 at 1:32 pm
Commented on: 210426

Beginner option 19:53

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Charles Meyers
April 26th, 2021 at 1:32 pm
Commented on: 210426


Beginner Option:

3 rounds for time of:

15 assisted pike push-ups

15 assisted ring dips blue band

750-m row

22:36

(edited)
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Pablo Ramírez
April 26th, 2021 at 12:45 pm
Commented on: Course Photos | April 19-25, 2021

Un abrazo enorme a la comunidad, en especial a la hispanohablante... Nat y Nono son tremendos coaches... Kids es una gran ventana para llevar nuestra comunidad más lejos aún.

Superhumanos del mañana porque Crossfit es el presente

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Mike Andridge
April 26th, 2021 at 12:00 pm
Commented on: 210426

Scaled to

5 rnds

10 strict hspu

10 strict ring dips

800m row

33:18

m/51/175

compare to with same scale

38:07

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Lincoln Kerger
April 26th, 2021 at 4:50 pm

Nice improvement!

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Jim Rix
April 26th, 2021 at 10:44 pm

Excellent improvement!

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QiHui Xing
April 26th, 2021 at 10:06 am
Commented on: 210426
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Charles Meyers
April 27th, 2021 at 12:37 am

Always a honest workout!👍🏻

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Keisuke Tani
April 26th, 2021 at 9:41 am
Commented on: Course Photos | April 19-25, 2021

I really appreciate to take a LV1 Seminar, and it was great experimence for my CrossFit life.


Thanks Mike, Paul, and Kana,


you guys were the best coach ever!!

Also thanks to.provide a place at CrossFit Motomachi Bay in Yokohama Japan.


Hope I will make it lol



Keisuke


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Antoine Lenouvel
April 26th, 2021 at 8:59 am
Commented on: 210426

40'17 Rx

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Zein Darwish
April 26th, 2021 at 8:59 am
Commented on: Course Photos | April 19-25, 2021

Thank you so much for an incredible weekend! Coach Chad and Coach Chris were incredible mentors! Learnt so much and I look forward to practicing everything I've picked up!

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Ryno Delport
April 26th, 2021 at 7:44 am
Commented on: Course Photos | April 19-25, 2021

WOW, Coaches Chis Oman and Chad Theron, your knowledge, presence, determination and feedback is second to none. Thank you for the weekend couldn't have asked for a better L2 experience than that.

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Johannes Kluge
April 26th, 2021 at 7:05 am
Commented on: 210426

36:31 (Intermediate Version)

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Neil Craig
April 26th, 2021 at 6:33 am
Commented on: Course Photos | April 19-25, 2021

Big thanks to Coach Chris Oman & Coach Chad Theron for an amazing course. Your passion is contagious and cannot wait to apply our new found knowledge at my box.


Shout-out to my fellow course mates, Ruan, Ryno, Wynand, Scott, Paxton, Craig, Gary, Dieter, Miguel, Zein, Markus, and Alejandro.

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Miguel Camacho
April 26th, 2021 at 4:32 am
Commented on: Course Photos | April 19-25, 2021

Thank you to Chad Theron and Chris Oman for an absolutely amazing and informative Level 2 course over this weekend at Crossfit Jozi.

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Craig Glover
April 26th, 2021 at 4:17 am
Commented on: Course Photos | April 19-25, 2021

Such a awesome experience at the level 2 at CrossFit Jozi with Chad (CrossFit Pretoria) & Chris (Cape CrossFit). Thanks so much for Sharing your knowledge with us & showing us how passionate you are about CrossFit

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Daniel Aboytes
April 26th, 2021 at 3:02 am
Commented on: Course Photos | April 19-25, 2021

Tenia mucho tiempo sin sentir esa camaradería y buen vibra con las personas que tomamos el L-2 en Monterrey, México. Tefy y Gabo fueron unos excelentes instructores. Agradecido por pertenecer a esta comunidad.

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Dana Penkivech
April 26th, 2021 at 2:24 am
Commented on: Course Photos | April 19-25, 2021

St Paul class was very informative and excellent experience. Thanks Pablo, Katie and Luke!

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Cassandre Vigouroux
April 26th, 2021 at 2:07 am
Commented on: 210426

Pregnancy Scaling


3 rounds for time of:

15 bench knee push-ups (hands on bench)

15 bench ring dips (bent legs)

750-m row (low pace)

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Caroline Eastep
April 26th, 2021 at 1:53 am
Commented on: Course Photos | April 19-25, 2021

Had such a fun weekend and learned a lot from Jenni, Mike, & Jared! Thanks y’all! And thank you CrossFit Nashville for hosting it!

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David McKeag
April 26th, 2021 at 1:22 am
Commented on: Course Photos | April 19-25, 2021

Great class, awesome instructors and wonderful classmates! Thanks Pablo, Katie and Luke! Special thanks to CrossFit St. Paul!

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Chris Sinagoga
April 26th, 2021 at 1:13 am
Commented on: 210426

Champions Club Scaling Notes


RANT

Just a Workout. Great one to work on two important components of the 10 general physical skills


WORKOUT THEMES

Half-endurance and half-gymnastics strength, both having significant elements of stamina. Pushing challenged by orientation and loss of connection is obviously a theme.


MAIN DECISION

Do it like Just a Workout or emphasize one part or the other?


TECHNIQUE SCALE

As listed, sub ring hold/handstand hold, decrease row if needed.


CONSISTENCY SCALE

Save a little bit on the row so you can make the hspu and dips solid


INTENSITY SCALE

Crush yourself on the row and allow for hspu and dips to suffer


INJURY SCALE

Upper-body - sub either two midline movements (maybe GHD sit-up/hip extension or hollow rock/L-sit) or two lower body movements (pistols & squat jumps?) for the rings and hspu

Lower-body - sub sumo deadlift or sdhp for row


MY STUFF

I only gave myself a short time window to work out today so I scaled to 400m runs and 25# dumbbell strict presses. 20 minutes flat


GENERAL FEAR LEVEL: 7

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Tracy Bui
April 26th, 2021 at 12:52 am
Commented on: Course Photos | April 19-25, 2021

Sad the weekend is over. I had a lot of fun and learned so much!


Pablo, Luke, and Katie were awesome! Extremely knowledgeable and fun group of instructors. Thank you guys!

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