CrossFit | 210530
Sunday

210530

Workout of the Day

37

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

Workout Tips

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tips
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Comments on 210530

38 Comments

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Blas Raventos
June 16th, 2021 at 9:39 pm
Commented on: 210530

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

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Morgan Greene
June 15th, 2021 at 7:12 pm
Commented on: 210530

17:30

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Jeffrey Howard
June 13th, 2021 at 1:04 am
Commented on: 210530

M/25/5'8"/155lb

CrossFit AFK


16:43 - Rx (Absolutely fell apart on last round of T2B)

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Dan Morris
June 11th, 2021 at 4:39 pm
Commented on: 210530

Subbed elevated plank after 1st round:


21:40


42 / 6’0 / 195

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Mario Cruz
June 9th, 2021 at 12:01 am
Commented on: 210530

Rx

13:04

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Ralph Keeley
June 5th, 2021 at 5:34 am
Commented on: 210530

M/35/6'/175#


20:40 Rx

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Dan Kremer
June 5th, 2021 at 3:49 am
Commented on: 210530

24:39 Rx’d

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Aaron Brumit
June 4th, 2021 at 4:29 pm
Commented on: 210530

Intermediate 15:18

handstands broken down as 1-50,10-40,20-40,20

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Damien Leroux
June 4th, 2021 at 4:06 pm
Commented on: 210530

Scale (rogue red band) : 17’01


https://youtu.be/__RO7bbhiQE

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Donald Anthony
June 4th, 2021 at 2:32 am
Commented on: 210530

4 Rounds for time:

1 min plank arms extended

21 sit-ups


Time: 11:00.68

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Dan Morris
June 4th, 2021 at 2:16 am
Commented on: 210530

Scaled to elevated planks after 1st round:


21:15


42 / 6’0 / 195

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Kevin Marshall
June 2nd, 2021 at 12:14 pm
Commented on: 210530

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!

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Viktor Wachtler
June 1st, 2021 at 9:42 pm
Commented on: 210530

Done on 310521

15:40

T2Bs done on a doorframe pull-up bar

44/1.78m/75kg

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Alfred Leutl
June 1st, 2021 at 11:56 am
Commented on: 210530

15.27 r.x

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Brett Eckles
June 1st, 2021 at 11:35 am
Commented on: 210530

18:39 Rx


Toes to bar was the tough part. Lots of quick singles


M/28/6’1”/200lbs

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Christian Simpson
June 1st, 2021 at 12:30 am
Commented on: 210530

Rx, after the Murph...so took my time...24:15

(4:05/5:00/5:22/5:25/4:23)

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Kevin Flowers
May 31st, 2021 at 5:34 pm
Commented on: 210530

M/56/6’1”/178


Rx: 10:55*


*unbroken except last round of T2B had to go 11/5/3/2

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Sam K
May 31st, 2021 at 3:51 pm
Commented on: 210530

Rx, still recovering from Murph


18:47


M/30s/225lb

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Henrique Nassif
May 31st, 2021 at 1:30 pm
Commented on: 210530

18’10”

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James Gentile
May 31st, 2021 at 10:32 am
Commented on: 210530

HS holds against wall. First 3 rounds unbroken, but needed to break the last 2. T2B were very broken....15 something.

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Guston Rankin
May 31st, 2021 at 6:36 am
Commented on: 210530

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.

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Brian Louchis
May 31st, 2021 at 3:35 am
Commented on: 210530

10:55

4 rounds

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David Smith
May 31st, 2021 at 2:14 am
Commented on: 210530

4 rounds

60 sec handstand hold on wall

21 sit ups


11:25

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Steve Day
May 30th, 2021 at 11:56 pm
Commented on: 210530

Did 3 rounds between playing with the kids. Not feeling 100% and trying to take it easy.

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Nicole Deaver
May 30th, 2021 at 9:43 pm
Commented on: 210530

19:52 Rx


Handstand holds unbroken but those T2B definitely were not!

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Antonio Alves
May 30th, 2021 at 5:47 pm
Commented on: 210530

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

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Antonio Alves
May 30th, 2021 at 5:42 pm
Commented on: Workout Tips

Nice video, useful tips, grazie 👍

Great to see so videos by so many different instructors in so many different languages. Good job 👍

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Manchild Manchild
May 30th, 2021 at 4:58 pm
Commented on: 210530

18:21

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Charlie Pokorny
May 30th, 2021 at 4:42 pm
Commented on: 210530

14:51 Rx

m/53/5'11"/200#

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Coastie Nick
May 30th, 2021 at 3:29 pm
Commented on: 210530

Rx’d: 16:04

190717: 18:10

190203: 18:25

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Michael Arko
May 30th, 2021 at 3:27 pm
Commented on: 210530

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.

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Coastie Nick
May 30th, 2021 at 3:30 pm

Nice work

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Joe Conradi
May 30th, 2021 at 2:29 pm
Commented on: 210530

Scaled to:

knees to elbows

piked box HS


13:19

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Jonathan Elmore
May 30th, 2021 at 2:18 pm
Commented on: 210530

12:44

Did toes to rings

post deadlift workout

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Charles Meyers
May 30th, 2021 at 2:05 pm
Commented on: 210530

5 rounds for time of:

1-min. Front blank with straight arms

21 knee raises

14:30

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Stacey Thompkins
May 30th, 2021 at 9:40 am
Commented on: 210530

M/46/6'2"/180#


Modified to GHD situps the rest as rx'd HS holds against wall

12:22

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QiHui Xing
May 30th, 2021 at 6:28 am
Commented on: 210530
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Chris Sinagoga
May 30th, 2021 at 12:01 am
Commented on: 210530

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

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