CrossFit | 210827
Friday

210827

Workout of the Day

46

10 rounds for time of:

5 front squats
5 parallette handstand push-ups

♀ 145 lb. ♂ 205 lb.

Post time to comments.
Compare to 150309.


Scaling:
Reduce the load on the front squat to a challenging set of 5 for you, while still allowing you to complete each set unbroken. Similarly, on the HSPU, choose a modification that is more challenging than the last time we performed HSPU’s.

Intermediate Option:
10 rounds for time of:
5 front squats
5 strict handstand push-ups, hands on 25-lb. plates

♀ 110 lb. ♂ 165 lb.

Beginner Option:
5 rounds for time of:
5 front squats
5 push-ups

♀ 35 lb. ♂ 55 lb.

Workout Tips

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Comments on 210827

47 Comments

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Jeff Chalfant
September 17th, 2021 at 11:59 pm
Commented on: 210827

27:34 scaled (165lbs./2.5” deficit strict hspu)


What a grind! -front squats unbroken...

hspu broken 2/2/1 except for rounds 2 and 3 (3/2) and round 1 unbroken. could have gone heavier but would have gone way too long. Built up to a 215lb. Squat clean in warmup...I need a massage...


182/42/176cm

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Mario Cruz
September 10th, 2021 at 12:24 am
Commented on: 210827

Scaled

front squat 185 lbs

parallette HSPU


Cap class 25:00

6 rounds + 12 Reps

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Charlie Pokorny
September 9th, 2021 at 8:41 pm
Commented on: 210827

Intermediate scale: 165-lb front squats and strict HSPU on 25-lb plates (2 inch deficit):

13:35

m/53/5'11"/202#

(edited)
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James Gentile
September 7th, 2021 at 2:12 pm
Commented on: 210827

Intermediate weight of 165lbs for front squat. did strict HSPU to mat (no deficit) for the first 5 rounds, but was not getting more than 2 reps in before going to singles. did HSPU to 4" yoga block for the last 5 rounds. mostly unbroken once going there, but the last round was still a struggle. HSPU's are spicy at this volume of repetitions. Kudos to those that did this RXd, very impressive!


25:24.

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Morgan Greene
September 7th, 2021 at 11:42 am
Commented on: 210827

19:02

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Ralph Keeley
September 7th, 2021 at 4:05 am
Commented on: 210827

M/35/6'/175#


Scaled to 165 lb., strict HSPU with 4" deficit


24:09


Deo gratias

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Fabian Delaflor
September 5th, 2021 at 12:01 pm
Commented on: 210827

10 rds of

5 front squats #95

5 pike push ups on bench and hand parallettes

15:49

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Leonel Manzilla
September 4th, 2021 at 7:35 pm
Commented on: 210827

I hate my weak ass upper body, front squat fresh af

Scaled to kipping hand stand push ups


23:49, 205 lb


Did more FS at the end and some wallwalks


Male 23y 175cm 82kg

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Jeffrey Howard
September 2nd, 2021 at 9:33 pm
Commented on: 210827

M/25/5'8"/155lb

CrossFit AFK


24:30 - Sc (4inch deep parallette handstand push-ups)

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Jeffrey Howard
September 2nd, 2021 at 9:40 pm

Squats were okay at 205, generally heavier but all unbroken.

I started the first round with full parallettes, my homemade ones are 8 inches. That was broken into 1-2-1-1. I then did round 2 with one ab mat. That was broken into 2-2-1. So I did the last 8 rounds with two abmats and did sets of 3-2 to finish, but already lost so much time before switching + the shoulder fatigue of both exercises really never went away.

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Christian Simpson
September 2nd, 2021 at 6:38 pm
Commented on: 210827

Sc to 155#/strict HSPU to 4" mat...26:13

Had to take a couple of min breaks in sets 6&8

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Chin-Sheng Chou
September 1st, 2021 at 4:06 am
Commented on: 210827

Scaled, 15:12

front squat: 185lb

pHSPU: 45lb plate +ab mat

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Damien Leroux
August 31st, 2021 at 10:06 pm
Commented on: 210827

intermediaire : 80kg + paralette (2x20kg +abmat strict) 27’49


https://youtu.be/RJqC9-uQVPg

(edited)
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Mike Munsee
August 31st, 2021 at 12:15 pm
Commented on: 210827

M 51/190/6’

Scaled the front squats to #145 and regular hspu.

16:26.

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Kevin Marshall
August 30th, 2021 at 12:50 pm
Commented on: 210827

Hard hard scaling today did

7RFT of

5 FSq at 175

3 strict HSPU

got 12:08

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Brian Watkins
August 29th, 2021 at 9:18 pm
Commented on: 210827

15:24 used 135 for front squats and 35 lb DB threw in 3 pull ups as well. Great workout!

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Michael Newton
August 29th, 2021 at 7:01 pm
Commented on: 210827

14:09

145# FS

30# DB Presses seated on floor


went out too hot. It was also hot. Haven’t squatted this much in a long time

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Kyungtaek Kang
August 29th, 2021 at 7:42 am
Commented on: 210827

☆CFHIM 26:47 (Deficit 21.5cm) Front squat from the ground.

(edited)
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Az Native
August 28th, 2021 at 8:06 pm
Commented on: 210827

14:39. At home used 135 FS, DB presses for hspu. Just so freakin hot!

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Dan Kremer
August 28th, 2021 at 4:05 pm
Commented on: 210827

5 Rds

11:55

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Troy Bruun
August 28th, 2021 at 3:37 pm
Commented on: 210827

10rds: 12:20


5 FSQT (135lbs)

5 Box HSPU

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YooSik Kim
August 27th, 2021 at 10:37 pm
Commented on: 210827

미미르

For time

20 strict pull-ups

20 strict ring-dips

20 pistol .alt

20 DB statches .alt 22.5kg

20 DB’s thrusters 

-5:24

지혜의 신이 함께 하기를

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Richard Ramirez
August 27th, 2021 at 10:13 pm
Commented on: 210827

~ 10 rds | 135# | 45 degree decline push-ups ~

A real grinder! A bit tough in the later rds but pushed thru to the finish line…Thx for the calorie burner, much appreciated!

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Sam K
August 27th, 2021 at 10:00 pm
Commented on: 210827

Still struggling with front rack so dropped to a manageable but challenging weight


10 rounds:

5 front squats from ground w/ iron plates @135lbs

5 parrellete hspu from dumbbells


16:58


M/30s/225lbs

(edited)
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Michael Witous
August 27th, 2021 at 9:30 pm
Commented on: 210827

M/60/185

x5 (ft sq way too heavy)

10:00

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Nicole Deaver
August 27th, 2021 at 8:13 pm
Commented on: 210827

Scaled:

95# , HSPU to mat

10:27

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Joe Conradi
August 27th, 2021 at 8:12 pm
Commented on: 210827

Scaled to sets of:

2x70#DBs squats (not front loaded)

Box piked HSPU


8:31

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Jonathan Elmore
August 27th, 2021 at 8:10 pm
Commented on: 210827

8:43 95lbs and used abmat did yesterday’s WOD this morning

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Coastie Nick
August 27th, 2021 at 7:52 pm
Commented on: 210827

Rx’d: 36:00


150309: 24:30 (scaled 135#/strict HSPU)

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Steve Day
August 27th, 2021 at 6:31 pm
Commented on: 210827

scaled:


135lb front squat

Strict HSPU to abmat


10:28

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Chris Meldrum
August 27th, 2021 at 4:32 pm
Commented on: 210827

Scaled to 165 lb. and 2.5” deficit HSPUs.  Time – 19:26.


Unbroken front squats, but this weight was plenty heavy.  HSPUs were still hard, even with just a 2.5” deficit (25# plates).  Did the first round unbroken, most early rounds were 4-1, later rounds were 3-1-1 or 2-1-1-1.  A little sad that I had to scale the front squat weight, but that’s getting old I’m afraid.


48m/5'10"/180

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Liz Rekas
August 27th, 2021 at 4:21 pm
Commented on: 210827

16:30 @65#

regular push-ups

Nice pump! :)

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Michael Arko
August 27th, 2021 at 4:20 pm
Commented on: 210827

FS rds 1-6 135lbs, 7-10 125lbs

Strict HSPU to abmat

22:57


Wow. I am fatigued. Forced rest day tomorrow, by coincidence but clearly needed.

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Jim Rix
August 27th, 2021 at 3:28 pm
Commented on: 210827

Scaled to 145# FS and abmat HSPU

18:34


150309: 14:46, same weight and pull-ups


First front squats or HSPU in ages...wrists were the real LIMFAC today. Thanks for the change-up, HQ.


58/5'8"/155

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Mike Andridge
August 27th, 2021 at 3:58 pm

Great work!

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Sam Meixell
August 27th, 2021 at 2:52 pm
Commented on: 210827

14:21

10 rounds for time of:

5 front squats, 143$

5 pike presses

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Mike Andridge
August 27th, 2021 at 1:44 pm
Commented on: 210827

Scaled to

95# FS

strict hspu to abmat

15:29

m/51/175

compare to with same scale

16:26

then made up yesterday's wod.....results there

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Jim Rix
August 27th, 2021 at 6:04 pm

Doing yesterday's core buster after this...that's brave. And kudos for a 1 min improvement, being 5 years older!

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Jeffery Powell
August 27th, 2021 at 1:31 pm
Commented on: 210827

Scaled


10 rounds for time of:

5 front squats -- 60 pds

5 pushups

9:42.03


Could have gone heavier on the front squats. Still weak on pushups.

(edited)
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Antonio Alves
August 27th, 2021 at 1:31 pm
Commented on: 210827

Modified, w/ 2 x 12,5 kg DB

-

10 rounds for time of:

10 front squats

10 DB push press

SCORE: 29' 10''

--

Underestimated fatigue level. Shoulders are smoked...

5 km run in the early morning

(edited)
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Randy Crooker
August 27th, 2021 at 12:55 pm
Commented on: 210827

Scaled to:

145lb front squats

Strict band assist HSPU with hands on 35lb plates.


15:15

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Nathan Bird
August 27th, 2021 at 12:43 pm
Commented on: 210827

15:02

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Charles Meyers
August 27th, 2021 at 12:28 pm
Commented on: 210827

10 rounds for time of:

5 front squats 135 lbs

strict handstand push-ups, 

pike from box

16:58

(edited)
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QiHui Xing
August 27th, 2021 at 6:01 am
Commented on: 210827
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Steven Thunander
August 27th, 2021 at 2:40 am
Commented on: 210827

Globo scale: If you do not have parallets scale to the plate version, or to regular HSPU, upping reps if you cant up range of motion. If you are using iron plates its OK to use a rack for the front squats. If you are at Planet Fitness or a hotel gym do 10 dumbbell squats per round with 50/75lb dbs (if 50s are the heaviest dumbbels available up reps to 15 for men), or you can do the bodyweight sub for squats-pistols. If you do not have a wall for HSPU do 5-10 strict press with the same dumbbells.


Bodyweight/equipmentless sub: Strict HSPU or 3/1 clapping pushups, 5 pistols per leg for squats. Scale as needed.


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Chris Sinagoga
August 27th, 2021 at 2:38 am
Commented on: 210827

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Short and heavy with lots of range of motion. Changing orientation, squatting with heavy weight and upright torso, and pushing with skill (core to extremity) are themes for the movements.


MAIN DECISION

Keep the movements close to rx and lose the intensity, or modify the movements to keep intensity?


TECHNIQUE SCALE

As close to rx as possible and turn off the timer, or AMRAP in 15 minutes of 15 front squats (light weight), 10 push-ups (snake or elevate if needed)


CONSISTENCY SCALE

2 rounds for time of:

25 front squats

25 handstand push-ups


INTENSITY SCALE

10 rounds for time of:

5 front squats (heavy, or slow if light)

5 burpees with the highest jump you can)

*work on hspu in the warmup


MY STUFF

A very unproductive 15 minutes of front squats and a mix of freestanding hspu, kettlebell hspu, and kipping hspu on the cement floor.


GENERAL FEAR LEVEL: 7

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Grant Shymske
June 19th, 2020 at 5:43 pm
Commented on: Cueing the Elbows up in the Front Squat

Definitely miss tactile cues.

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