5 rounds for time of:
1-min. handstand hold
21 toes-to-bars
Post time to comments.
Compare to 190717.
Scaling:
This couplet is demanding on the midline and shoulders. Athletes lacking the strength to hold an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground.
Intermediate Option:
4 rounds for time of:
1-min. handstand hold
21 toes-to-bars
Beginner Option:
4 rounds for time of:
1-min. plank hold
21 sit-ups
Comments on 210530
42 Comments
CFWUx2
25:23
HS holds and t2b broken
26:16 Rx’d
June 21st, 2021
wu: bike, pvc, ski erg, scales, planks
skill: HS
wod: 5 Rnds
40 sec hs hold 71' box
3 str. t2b
18 sit ups
11:00
post: low back + shoulder accessory, bike, stretching
19:05 with freestanding handstands. Almost 5 minutes longer than last time with handstands against a car and v-ups. Toes to bar are harder than v-ups for me: broke them into 3 sets each round...and worked out before breakfast today at 10:30am.
181/40/176cm
Im a couple weeks behind. Did this with a freestanding handstand and did 7 rep splits in the ttb. Catched some nice hs waves today! Did 3 rounds though, not 5, in 14:40. Thought putting a 15min cap today would be enough for me and was pretty accurate. Last round was kind of rusty on both ends. Not having the wall made quite a different feeling. Was kind of hard to get back to that focus needed for a 15-20 sec hold. First 2 were way better. So that 15 min cap.made sense for me. Congrats to all ninjas doin this as rx'd. Those doing handstand for the first time or going for 4 or 5 with a wall, outstanding effort! Thats what makes us a little better every day. Thank you CF
17:30
M/25/5'8"/155lb
CrossFit AFK
16:43 - Rx (Absolutely fell apart on last round of T2B)
Subbed elevated plank after 1st round:
21:40
42 / 6’0 / 195
Rx
13:04
M/35/6'/175#
20:40 Rx
24:39 Rx’d
Intermediate 15:18
handstands broken down as 1-50,10-40,20-40,20
Scale (rogue red band) : 17’01
https://youtu.be/__RO7bbhiQE
4 Rounds for time:
1 min plank arms extended
21 sit-ups
Time: 11:00.68
Scaled to elevated planks after 1st round:
21:15
42 / 6’0 / 195
Scaled to 21 sit ups bc just trying to get back into everything with max effort handstand hold to 1 minute managed a 14:36!
Done on 310521
15:40
T2Bs done on a doorframe pull-up bar
44/1.78m/75kg
15.27 r.x
18:39 Rx
Toes to bar was the tough part. Lots of quick singles
M/28/6’1”/200lbs
Rx, after the Murph...so took my time...24:15
(4:05/5:00/5:22/5:25/4:23)
M/56/6’1”/178
Rx: 10:55*
*unbroken except last round of T2B had to go 11/5/3/2
Rx, still recovering from Murph
18:47
M/30s/225lb
18’10”
HS holds against wall. First 3 rounds unbroken, but needed to break the last 2. T2B were very broken....15 something.
RX
10:44
Broke up handstands for rounds 3, 4, and 5. All toes to bar were in 2 sets (tried 12/9 and 13/8, then 15/6 at the end trying to go unbroken to finish).
Had a handstand hold PR the other day of 3:37 against a wall and was still wary of doing handstand holds unbroken (toes to bar would have suffered too much, I think).
Fun WOD after working on Power Clean.
10:55
4 rounds
4 rounds
60 sec handstand hold on wall
21 sit ups
11:25
Did 3 rounds between playing with the kids. Not feeling 100% and trying to take it easy.
19:52 Rx
Handstand holds unbroken but those T2B definitely were not!
Modified / scaled to:
5 rounds for time of:
1-min. wall-facing handstand hold
21 knee raises
SCORE: 17' 54''
--
Nice WOD 👍 thanks for the video tips.
10 km run in the morning
Nice video, useful tips, grazie 👍
Great to see so videos by so many different instructors in so many different languages. Good job 👍
18:21
14:51 Rx
m/53/5'11"/200#
Rx’d: 16:04
190717: 18:10
190203: 18:25
Rx*
15:51
*Heels touching wall, not free-standing. I don't think that violated the standard.
All HS holds unbroken. I had to break up the T2B though.
Nice work
Scaled to:
knees to elbows
piked box HS
13:19
12:44
Did toes to rings
post deadlift workout
5 rounds for time of:
1-min. Front blank with straight arms
21 knee raises
14:30
M/46/6'2"/180#
Modified to GHD situps the rest as rx'd HS holds against wall
12:22
RX:14'08''.
https://youtu.be/v9K8znnDnlk
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Two really important gymnastics SLIPS themes (pulling from the hips and inversion), with one of them being a static hold and one of them being... well, whatever you would call not a static hold. Concentric?
MAIN DECISION
Do I want a For Quality workout today or do I want a workout feel?
TECHNIQUE SCALE
Set the timer to 20 minutes and keep going back and forth, except make the handstands freestanding. Toes to bar can be a great way to learn the kip also.
CONSISTENCY SCALE
Flip it. 21 handstand push-ups, 1:00 L-sit from the floor (or hang from the bar)
INTENSITY SCALE
5 rounds of:
15 handstand push-ups
21 GHD sit-ups
-or something like that
INJURY SCALE
Upper-body - AMRAP in 15 minutes of: 21 one-arm dumbbell strict press, 15 GHD sit-ups
Lower-body - As is (plank if need be instead of handstand
MY STUFF
Did for quality and held the handstand for 6 breaths each time, stretching them out as long as possible.
GENERAL FEAR LEVEL: 3