CrossFit | 210430
Friday

210430

Workout of the Day

56

3 rounds for time of:

3 min. of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

Post time to comments.
Compare to 200304.


Scaling:
Reduce the interval duration and modify to a challenging static hold.

Intermediate Option:
3 rounds for time of:
2 min. in a handstand hold. Complete in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set.

Beginner Option:
3 rounds for time of:
2 min. of plank hold. Complete in as few sets as possible (AFSAP).

After each round, perform 3 burpees for each plank set.

Workout Tips

5
tips
Watch

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Comments on 210430

61 Comments

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Clint Michael
July 5th, 2021 at 10:56 pm
Commented on: 210430

2 rounds only. 80 burpees.

36:14

(edited)
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Jeff Chalfant
May 21st, 2021 at 10:43 pm
Commented on: 210430

29:46 rx’d back to wall, 75 total burpees

round 1: :50, :40, :40, :50 20 burpees: 7:30

round 2: 40,35,40,35,30sec. 25burp: 17:32

round 3: 40,35,30,30,36,9sec/30 burpees


Last two times I did this I scaled to 2 minutes total handstand hold per round. So I guess that’s a PR since I did the firs 6 minutes of holds plus burpees in 17:32, and last time the scaled WOD (also 45 total burpees) took 18:34...


176cm./177lbs./LVL42

(edited)
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Jeffrey Howard
May 21st, 2021 at 9:31 pm
Commented on: 210430

M/25/5'8"/155lb

CrossFit AFK


20:35 - Rx (hold on wall, 3-4-5 breaks)

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Morgan Greene
May 18th, 2021 at 6:09 pm
Commented on: 210430

28:08


last time was 30+

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Manchild Manchild
May 12th, 2021 at 5:56 pm
Commented on: 210430

@home, subbed 24# shoulder press+ bent over row ladder


9 rounds + 15 reps

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Mario Cruz
May 8th, 2021 at 3:09 am
Commented on: 210430

Rx

14:43


20 burpees

2:00/1:00

1:30/1:30

1:30/1:28/0:02 😒 Damn!

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Nate Gordon
May 6th, 2021 at 8:26 pm
Commented on: 210430

20:22

20-25-20 burpees

I had a mishap in the 2nd round which caused me to do more burpees

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Germano Bezerra
May 5th, 2021 at 7:49 pm
Commented on: 210430

23'00" - Rx'd


Round 1 - 60" + 60" + 60" + 15 burpees

Round 2 - 45" + 40" + 35" + 30" + 30" + 25 burpees

Round 3 - 30" + 30" + 30" + 30" + 30 +30" + 30 burpees


Brazilian - Male - 44 years - 171cm - 84kg

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Brett Eckles
May 4th, 2021 at 10:26 pm
Commented on: 210430

19:58 Rx


M/28/6’1”/200lbs

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Aaron Brumit
May 4th, 2021 at 6:37 pm
Commented on: 210430

For time:

1 round 3 min. of handstand hold

1 round 2 min. of handstand hold

1 round 2 min. of handstand hold

AFSAP, 5 burpees for each set


5 sets, 3 sets, 4 sets

22:59

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Brad Mc
May 4th, 2021 at 9:49 am
Commented on: 210430

Loved this work out. Unfortunately forgot to keep track of how many times I dropped down. I did these freestanding, and the first attempt was 1 minute and after that they dropped to about 30 seconds each round.

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Dan Morris
May 4th, 2021 at 12:44 am
Commented on: 210430

Subbed plank after failed on HS then did 15 burpees after each round.


42 / 6’0 / 195

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Jason Catarino
May 3rd, 2021 at 9:40 pm
Commented on: 210430

14:23 RX against a wall

25 burpees

3:00

1:45/1:15

1:45/1:15


39M 5’9 175

(edited)
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Alexey Too
May 3rd, 2021 at 12:39 pm
Commented on: 210430

RX (against a wall)

MAY 2021 - 18:49 (5:58 6:45 6:06) - 4, 5, 5 sets

MAR 2020 - 21:47 (6:21 7:52 7:34) - 4, 5, 5 sets

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Leonel Manzilla
May 3rd, 2021 at 6:44 am
Commented on: 210430

Well I did 9 min handstand, every time I fell 5 bps


Done in 22 mins and from 22 to 23 asmany bps as possible


Like 30 40 segs of rounds, did like 16 times 80 or 90 bps

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Derek Eason
May 1st, 2021 at 10:29 pm
Commented on: 210430

Rx’d 14:21


*against the wall.






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Avraham Kupetz
May 1st, 2021 at 8:19 pm
Commented on: 210430

Rx , leaning with back to wall

Time: 19:17

Sets : 6, 6,6


Didn't do exactly 6 sets each round , but instead pretty much just practiced handstand holds for three minutes ...

Probably broke it up even more than 6 , it got pretty hard , I need to work on tightening core while in handstand.


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Az Native
May 1st, 2021 at 6:31 pm
Commented on: 210430

Hate static holds, so modified:

3 rounds

50lb DB waiter walk, 100yds per arm

20 pushups

20 sit-ups

21:17


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Az Native
May 1st, 2021 at 6:32 pm

Exhausted after Manion yesterday...

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Jim Rix
May 1st, 2021 at 5:57 pm
Commented on: 210430

Well, that was ugly.

2 rounds of 2 min handstand holds, back to a wall.

19:09, with 25 and 30 burpees

Shoulder strength has always been a weakness of mine, but this was ridiculous.

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Erik Dresner
May 1st, 2021 at 3:42 pm
Commented on: 210430

20:42 Rx


Rd 1: 3 sets, Rd 2: 4 sets, Rd 3: 5 sets


I haven’t done a lot of HS holds in the last few months and it shows. When I did this workout last year, I got 17:35, and HS holds in sets of 2/3/3.


Also slower than my 2019 effort: 20:10, 3 sets each

(edited)
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Todd Baker
May 1st, 2021 at 3:29 pm
Commented on: 210430

M/53/6’1”/200


15:22 (intermediate)

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Sam K
May 1st, 2021 at 1:57 pm
Commented on: 210430

Intermediate


2 min holds

15 burpees

20 burpees

20 burpees


17:39


M/30s/225

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Coastie Nick
May 1st, 2021 at 1:34 pm
Commented on: 210430

Rx’d against wall: 27:48 / 75 burpees


200304: 36:18 / 105 burpees


190818: 37:37 / 100 burpees

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Troy Bruun
May 1st, 2021 at 3:20 am
Commented on: 210430

Intermediate

3rds: 15:42

2 min HS Hold AFSAP


15/20/15 burpees

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Nathan Goisnard
May 1st, 2021 at 1:40 am
Commented on: 210430

modified


3 min of handstand hold +25 burpee

2 min of handstand hold +25 burpee

1 min of handstand hold +20 burpee


17m23s


thanks

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Emiliano Rojas
May 1st, 2021 at 12:34 am
Commented on: 210430

27:40

R1. 25 burpees heels to wall

R2. 25 burpees heels to wall

R3. 20 burpees toes to wall

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Mike Munsee
April 30th, 2021 at 11:46 pm
Commented on: 210430

M 50/190/6’

23:28 as rxd. Yuck!!

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Matthew Letarte
April 30th, 2021 at 10:04 pm
Commented on: 210430

21:17

20/20/25


200304 Compare to:

22:51

20/20/15


190818 Compare to:

24:51

20/25/20 burpees

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Kevin Flowers
April 30th, 2021 at 9:30 pm
Commented on: 210430

M/56/6’1”/180


3 rounds for total time:


Accumulate 3 min HS hold (feet against wall) per round in as few sets as possible, then

5 burpees for every set


Rx: 18:14


Sets: 3/5/6*


*REALLY underestimated the difficulty of this WOD

(edited)
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YooSik Kim
April 30th, 2021 at 9:27 pm
Commented on: 210430

‘Red Tiger’

For time:

20 squats

100 double under


20 push-ups

100 double under


20 alternating pistol

100 double under


20 lunge

100 double under


20m handstand walk

100 double under

-12:35


보이지 않고 확실치 않은 목적지이지만

한발씩 걸어가자.

(edited)
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Hugh Babineau
April 30th, 2021 at 9:26 pm
Commented on: 210430

2,2 and 3 sets 10,10,15 burpees

15:17 Rx

M 54/68”/157 lbs

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Christian Simpson
April 30th, 2021 at 8:51 pm
Commented on: 210430

Sc back2wall HS on running 3 min clock. Probably more like a full 2 min HS...

3/4/2020: same scale 14:15/50 burpees

Today: 17:24 (5:37/6:35/5:12) 4/5/4 = 65 burpees...hero wod yesterday had some impact!

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Antonio Alves
April 30th, 2021 at 8:31 pm
Commented on: 210430

3 rounds for time of:

3 min. of handstand hold in as few sets as possible (AFSAP) |Wall-facing, feet against the wall

SCORE: 20'31'' (2 sets per round)

--

Very nice WOD 👍 I like handstands and doing as few burpees as possible is a great incentive.

1st round was split into 2' + 1', two remaining rounds were split into equal halves, so 30 burpees total

3 km easy run in the morning

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Brian Louchis
April 30th, 2021 at 8:11 pm
Commented on: 210430

21:08 Rx

3 sets, 4 sets, 4 sets


Wut. Just. Happened.

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Jim Rix
April 30th, 2021 at 8:10 pm
Commented on: 210430

Did Manion, results there. No way I’d have done 7 rounds if it wasn’t a hero WOD.

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Charlie Pokorny
April 30th, 2021 at 7:06 pm
Commented on: 210430

25:22 - feet against wall for the holds

4-6-6 sets = 20-30-30 burpees

200304 was 28:50 - exactly the same as today (4-6-6) except longer breaks between HS sets

m/53/5'11"/200#

(edited)
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Lincoln Kerger
April 30th, 2021 at 7:52 pm

Nice improvement!

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Lincoln Kerger
April 30th, 2021 at 6:07 pm
Commented on: 210430

Intermediate Option, back to wall.

3/4/4 sets

Took somewhere between 26 and 31 minutes as I forgot exactly how many minutes were on the clock when I got started. Very humbling indeed.


So, my first goal was to hit at least 30 sec for the 1st two attempts in each round - achieved and surpassed. Second goal was to keep it to no more than 5 sets per round - achieved. Too much rest time between attempts though. Burpees were awful, legs are still destroyed from Manion. On a side note, nearly all my burpees, handstand work, and types of push-ups are done using push-up bars - it's a right wrist thing. Not sure what kind of impact that has, but I'm sure it has some.


Compare to 200304:

Don't have the data, but I remember not being able to string together more than about 20 sec at a time after the first round. Had to do a lot more burpees last year.

(edited)
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Nicole Deaver
April 30th, 2021 at 6:06 pm
Commented on: 210430

18:33 Rx (feet against wall)

5/10/10



Compare to:

17:12 Rx

5/10/10

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Jim Rix
April 30th, 2021 at 8:12 pm

You seem to do real well on overhead stuff. Nice time!

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Marcelo Carvalho
April 30th, 2021 at 4:38 pm
Commented on: Workout Tips

Simple and painful training!

Obrigado!

(edited)
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Brian W
April 30th, 2021 at 4:13 pm
Commented on: 210430

17:10

Rx

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Steve Day
April 30th, 2021 at 2:53 pm
Commented on: 210430

HS hold against wall ( 3 rounds of 3 min accumulated)

20:52


Burpees = 15/15/20

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Jonathan Elmore
April 30th, 2021 at 2:39 pm
Commented on: 210430

Rx back against wall

27:14

all 3 rounds in sets of 4

way over estimated my abilities!

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Stacey Thompkins
April 30th, 2021 at 2:12 pm
Commented on: 210430

M/46/6'2"/180#


Rx'd feet against wall that is

10/10/10 in 14:56 took a little extra time before starting next set I think that helped keep it to 2 sets per round...compare to was 10/20/15 in 15:54

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Jim Rix
April 30th, 2021 at 8:12 pm

Very nice!

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Mike Andridge
April 30th, 2021 at 1:57 pm
Commented on: 210430

I spent time working on hs holds with feet off the wall.

Bailed on the burpee aspect

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Charles Meyers
April 30th, 2021 at 1:41 pm
Commented on: 210430

Beginner Option:

3 rounds for time of:

2 min. of plank hold. Complete in as few sets as possible (AFSAP).

After each round, perform 3 burpees for each plank set.

round 1 set (3-burpees)

round.2 sets (6-burpees)

round 3 sets (9-burpees)

15:00 min

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Michael Arko
April 30th, 2021 at 1:40 pm
Commented on: 210430

3 rounds / 3 minute hold

3 - 4 - 5 sets

31:10


Rested about 1-min rest between holds, and it did not pay off. I probably should have scaled to 2-min holds.

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John Clarke
April 30th, 2021 at 12:42 pm
Commented on: 210430

3 rounds, 2 minute hold


17:13 - 3/4/4


200304 - 19:25 - 3/4/4


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QiHui Xing
April 30th, 2021 at 11:09 am
Commented on: 210430

RX:

r1: 1 set.

r2: 2 sets.

r3: 2 sets.

https://youtu.be/6Vdckay_2J4

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Jay Hubbard
April 30th, 2021 at 11:07 am
Commented on: 210430

scaled

3 rounds

1:30 HS holds AFSAP (2 failed HS attempts counted as a set)

5 burpees per set

r1: 3 sets

r2: 4 sets

r3: 3 sets

total time- 10:26


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James Gentile
April 30th, 2021 at 10:14 am
Commented on: 210430

Intermediate option. HSH against wall. We're the minutes on the hold supposed to pause every set break? More of a running clock for me, this was definitely a check the box type a.m. workout.


2 sets

5 sets

7 sets


12:44


The handstands got really tough, but the burpees were no joke as my legs are still destroyed from yesterday. Will gladly be playing golf tomorrow instead of WODing!

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Lincoln Kerger
April 30th, 2021 at 6:10 pm

That's still pretty fast, nice job! I am right there with you on the legs.

(edited)
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William Laerte
April 30th, 2021 at 9:53 am
Commented on: Workout Tips

Que legal , obrigado Ricardo

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Antonio Alves
April 30th, 2021 at 6:17 am
Commented on: Workout Tips

Boa surpresa, ter as dicas em português 👍 Obrigado!

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Cassandre Vigouroux
April 30th, 2021 at 5:21 am
Commented on: Workout Tips

Pregnancy Scaling


3 rounds for time of:

2 min. of plank hold or Mountain Climbers hold (hands on a box if needed)


Complete in as few sets as possible


After each round, perform 3 Up&Down ( hands on box if needed) for each plank set

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Keith Whelpdale
April 30th, 2021 at 3:39 am
Commented on: Workout Tips

Great tips video. I agree this wod will make me happy by the end

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Chris Sinagoga
April 30th, 2021 at 3:12 am
Commented on: 210430

Champions Club Scaling Notes


RANT

The Colts got a good one!

https://youtu.be/EnYikqMLWZw

(w/f safe except for Minnesota fans)


WHAT ABOUT THE MOVEMENTS

Handstand hold - overhead pushing with a humbling emphasis on stamina

Burpee - conditioning movement, emphasis here on moving your body in a big range of motion considering the other movement is zero range of motion


MAIN DECISION

Am I good enough at handstands to make this workout do what it's supposed to do


TECHNIQUE SCALE

5 rounds

2:00 freestanding handstand practice

1:00 max reps burpees


CONSISTENCY SCALE

As is


INTENSITY SCALE

5 rounds of:

12 burpees

Max duration handstand hold in 10 breaths

*rest a bit between rounds


INJURY SCALE

Upper-body - AMRAP in 15 minutes of: run 200 meters, 20 one-arm dumbbell strict press

Lower-body - sub stationary bike effort for burpee


MY STUFF

Man this was bad today, but I appreciate how CrossFit will always expose a weakness. Mine is overhead stamina. My first hold was for about 45 seconds, then it was in sets of 30. I realized pretty quick that I wasn't going to get a good stimulus out of this format so I played around with a few different options before settling on overhead dumbbell walk (with measly 25-lb. dumbbells, which I had to break up still) and 15 burpees.


GENERAL FEAR LEVEL: 5

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Lincoln Kerger
April 30th, 2021 at 6:14 pm

I share that weakness. I agree that CrossFit does a great job of exposing them. Nice job playing with modifications to get what you wanted out of the workout.

(edited)
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