CrossFit | 210715
Thursday

210715

Workout of the Day

39

Complete as many calories on the rower as possible in 10 minutes of:

10 strict handstand push-ups
20 pulls on the rower

Post calories rowed to comments.


Scaling:
Similar to 210706, get through the handstand push-ups and go hard on the row. We rarely see workouts with a specific amount of pulls on the rower, practice solid technique during the warm-up and shoot for max effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.

Intermediate Option:
Complete as many calories on the rower as possible in 10 minutes of:
5 strict handstand push-ups
20 pulls on the rower

Beginner Option:
Complete as many calories on the rower as possible in 10 minutes of:
10 assisted push-ups
20 pulls on the rower

Workout Tips

4
tips
Watch

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Read More12 Ways to Train Your Mental Fitness

Comments on 210715

45 Comments

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Greg Fairbanks
July 28th, 2021 at 4:09 pm
Commented on: 210715

Self scaled

AMRAP 10 min

10 shoulder press 45#

20 SDHP 45#


5 rds + 4 SDHP

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Mario Cruz
July 27th, 2021 at 11:55 pm
Commented on: 210715

Rx

8/10/10/10/10/6

56 Cals


I read wrong. I understood every 20 seconds and it was 20 pulls 😔

(edited)
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Jeffrey Howard
July 23rd, 2021 at 11:07 pm
Commented on: 210715

M/25/5'8"/155lb

CrossFit AFK


42 cals.

(18-17-17cals, actually 3 rounds + 5 handstand pushups, goal was to do each hspu set in 4-3-3 and was successful)

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Leonel Manzilla
July 23rd, 2021 at 1:36 am
Commented on: 210715

Scaled to kipping handstand push ups


3 rounds, my cheap rower says 100 cal idk


Male 23y 175cm 82kg

(edited)
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Coastie Nick
July 21st, 2021 at 7:49 pm
Commented on: 210715

Rx’d: 40 cals (13, 12, 15)

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Ralph Keeley
July 21st, 2021 at 4:34 am
Commented on: 210715

M/35/6'/175#


78 calories (20/20/19/18/1)

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Az Native
July 20th, 2021 at 4:06 pm
Commented on: 210715

Finished 4 rounds + 5SP. Cals 16,15,16,16. Total 63. Ass kicker.

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Kevin Miller
July 20th, 2021 at 2:07 am
Commented on: 210715

M/5’7”/180/48

Scaled to 95 lb strict press

I screwed up and started with cal row. In my last round I did 5 strict press.

15 cal

12 cal

12 cal

11 cal

50 total cals

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Kevin Flowers
July 19th, 2021 at 4:37 pm
Commented on: 210715

M/56/6'1"/180


10 min AMCAP:


10 strict HSPU

20 pulls on C2 rower


Total: 96 cal

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Jill Ingram
July 18th, 2021 at 3:06 pm
Commented on: 12 Ways to Train Your Mental Fitness

Fabulous tips on nutrition, highlighting the connection with mental sharpness and well-being. The information is so direct, brief, and simple--showing us that good nutrition habits are not rocket science. Love it!

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Dan Morris
July 17th, 2021 at 12:47 pm
Commented on: 210715

Subbed elevated feet push-ups from stairs


6 rounds - 75 cals


42 / 6’0 / 190

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Kyungtaek Kang
July 16th, 2021 at 10:50 pm
Commented on: 210715

☆CFHIM 82-cal

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Morgan Greene
July 16th, 2021 at 6:23 pm
Commented on: 210715

Intermediate: 97 calories in 5 rds

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Lincoln Kerger
July 16th, 2021 at 4:57 pm
Commented on: 210715

Scaled to 10 piked Push-ups feet on 20" box.

5 rds + 10 PPU + 3cal for a total of 90cal. Put drag on 7, PPU were unbroken.


Finished the last round for a total of 106cal.

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Sarah LeBlanc
July 16th, 2021 at 4:47 pm
Commented on: 210715

4 rounds and 4 neg hand stand push ups into the 5th round..


50 Cal- guess I was slacking!


yes I did negative handstand push-ups

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Colleen Lightner
July 16th, 2021 at 4:28 pm
Commented on: 210715

5 SHSPU to 25# plate

20 pulls


total cals= 70

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James Gentile
July 16th, 2021 at 2:08 pm
Commented on: 210715

completed 7/16 a.m. substituted SDHP w/ 53lb KB for rows. Intermediate scale (x5 SHSPU).


5 rounds + 4 HSPU's.


Finished off the 6th round after the clock for good measure. Good 10 minute AMRAP!

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Nathan Goisnard
July 16th, 2021 at 12:25 am
Commented on: 210715

Intermediate (5 strick HSPU)


five or six rounds? lost calories (and my count) recovering after the ten minutes


really good stimulus incentive and coaching points here and the recent cycles


thanks

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Troy Bruun
July 15th, 2021 at 10:23 pm
Commented on: 210715

10 min AMCAP: 75 total cals


10 Pike Push-ups

20 Pulls on Rower (12/12/14/14/14/9)

5 rds + 14 pulls


Fun WOD!

(edited)
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Steve Day
July 15th, 2021 at 10:22 pm
Commented on: 210715

Strict hspu against wall to abmat


124 cal (6 rounds even)


Slow hard pulls on the erg. About 1 cal per pull.

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Antonio Alves
July 15th, 2021 at 10:15 pm
Commented on: Workout Tips

Another great video 👍 much appreciated.

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Antonio Alves
July 15th, 2021 at 10:13 pm
Commented on: 210715

Modified / scaled:

--

10 seated DB presses | 2x 9,5 kg DB

20 DB SDLHP | 2x 9,5 kg DB

SCORE: 5 rounds + 3 presses

--

Completed round 6 for good measure. And that was all I could bring myself to do after a hectic and still sore day. I believe Chris spoke for everyone who did 210713 when he wrote: "Thank the Mayan goddess of buttcheeks tomorrow is a rest day. Those freaking lunges..."

(edited)
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Brian Watkins
July 15th, 2021 at 9:42 pm
Commented on: 210715

105 for me :)

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Sam K
July 15th, 2021 at 9:27 pm
Commented on: 210715

Rx

4 rounds:

39.5

79.5

123

155 cal total


M/30s/225lbs

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David Andrew Garcia
July 15th, 2021 at 9:27 pm
Commented on: 210715

76 Calories Row


3 Rds + 15 pulls


40#DBs

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David Andrew Garcia
July 15th, 2021 at 9:26 pm
Commented on: Workout Tips

76 Calories Row


3 rds +15 pulls


40# DBs

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YooSik Kim
July 15th, 2021 at 8:41 pm
Commented on: 210715

MayTiger’

Complete as many reps as possible in 5minutes of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.

5R


1min rest


Complete as many reps as possible in 5minutes of:

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

4R


계속 이길을 걸을수 있게

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Christian Simpson
July 15th, 2021 at 8:18 pm
Commented on: 210715

104 cal. Did str HSPU to 4" mat, resistance fan to 7, then 8, 9, 10, 10. Total 5 rounds.


Learned previously that slower pace on the rower maximizes cal, not the pace though...so did right at 20 pull/min.

(edited)
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Joe Conradi
July 15th, 2021 at 7:53 pm
Commented on: 210715

Scaled to rounds of:

10 bench piked HSPU

20 squats


10 + 10 HSPU

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John Clarke
July 15th, 2021 at 7:51 pm
Commented on: 210715

84 - 6 rounds

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Nicole Deaver
July 15th, 2021 at 7:48 pm
Commented on: 210715

No rower so I combined my workout with my kids’.


5 Rds

10 HSPU (to mat)

Then:

1.5 mile run/walk : 15:21


It was hot & humid & I wanted to stop at .5 & 1 mile but finished (and beat my boys). I did walk up the hills though, and tried to wait for them a few times.

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Chris Meldrum
July 15th, 2021 at 7:32 pm
Commented on: 210715

As rx’d, 108 calories.


6 rounds, got 17-18-19-18-18-18 cals.  Alternated unbroken rounds of HSPUs with rounds of 7-3 or 8-2.  Maybe could have gone unbroken for all rounds, but not sure it would have bought me anything on the rower.  I finished the last row with like 10 seconds.  Fun change of pace WOD, and one right in my wheelhouse.


48m/5'10"/180

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Charlie Pokorny
July 15th, 2021 at 7:21 pm
Commented on: 210715

19 - 19 - 19 - 19 - 18 - 9 (timed out) = 103 cal Rx'd

Strict HSPU unbroken until the 6th round (7-3)

Fun WOD - appreciate the inventiveness in creating avenues for intensity!

m/53/5'11"/200#

(edited)
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Jonathan Elmore
July 15th, 2021 at 5:10 pm
Commented on: 210715

Used ab mat for HSPU

18,20,20,19,20

total 97

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Jim Rix
July 15th, 2021 at 4:10 pm
Commented on: 210715

Intermediate scale

4 rounds + 16 rows

71 cals

1036m and 3:58 rowing time.


58/5’8”/160

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Scott Lobenberg
July 15th, 2021 at 3:46 pm
Commented on: 210715

6 Rds. RX

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Mikel Mencia
July 15th, 2021 at 2:00 pm
Commented on: 210715

Scaled : pike push ups on floor

Row : 16 - 18 - 19

Score : 53 calories

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Michael Arko
July 15th, 2021 at 1:01 pm
Commented on: 210715

Modified using the video suggestion:

AMRAP 10 mins

3x 3-second handstand negatives

20x SDHPs with 45lb dumbbell

6 rounds + 3 HSNs + 12 SDHPs

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Charles Meyers
July 15th, 2021 at 12:35 pm
Commented on: 210715


Complete as many calories on the rower as possible in 10 minutes of:

5 strict handstand push-ups from box pike

20 pulls on the rower

20-22-23-23 plus 1- pike push up from box

(edited)
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QiHui Xing
July 15th, 2021 at 9:12 am
Commented on: 210715

RX:17-16-17-17-17cal.

https://youtu.be/N_eYLjd053Y

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Robin Zamaron
July 15th, 2021 at 8:13 am
Commented on: Workout Tips

Très sympa de voir notre Elie national mis en lumière sur Crossfit.com ! Tu assures !


I'm proud to see our frenchman Elie brought to the light by Crossfit.com ! Good job friend !

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Elie Margerin
July 15th, 2021 at 11:10 am

Merci Robin pour le big up!

À tout tout bientôt!

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Chin-Sheng Chou
July 15th, 2021 at 6:35 am
Commented on: 210715

RX,

16/17/17/16/9

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Jason Sablan
July 15th, 2021 at 4:39 am
Commented on: 12 Ways to Train Your Mental Fitness

These are awesome tips!

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Chris Sinagoga
July 15th, 2021 at 4:06 am
Commented on: 210715

Champions Club Scaling Notes


RANT

Thank the Mayan goddess of buttcheeks tomorrow is a rest day. Those freaking lunges...


MAIN DECISION

Keep the strict hspu or keep the time cap?


WORKOUT THEMES

A mean conditioning stimulus that is dependent on strength. Upper-body pushing with a strength emphasis, changing orientation, mono structural movement with intensity.


TECHNIQUE SCALE

Switch to 10 kipping hspu and extend the time cap to like 20 minutes


CONSISTENCY SCALE

10 of the heaviest unbroken dumbbell strict press you can, otherwise as listed


INTENSITY SCALE

Same as consistency


INJURY SCALE

Upper-body - one-arm dumbbell strict press sub for hspu

Lower-body - AMRAP in 15 minutes of: 10 dumbbell seated press, 20 sit-ups


MY STUFF

I did a ladder of 10-1 kipping hspu and meters (x20) run. So first round was 10 hspu and run 200m, second round was 9 hspu, run 180ish, etc. Time was 11:38.


GENERAL FEAR LEVEL; 7

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