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.
Comments on 210827
52 Comments
CFWUx2 10*45fs*2 10*95*2 5*135*2
23:29
146lb fs
2" deficit hspu
Intermediate- 12:20
23:44
*Did strict HSPU with hands on DB’s for 8 rounds and switched to regular strict HSPU for the last two rounds.
*Bit off way more than I could chew. In hindsight I should have did strict HSPU from the beginning. If scaled properly, this workout should be completed sub 15 minutes.
25:00
#160
October 14th, 2021
wu: bike, scales + planks, db
skill: ohsq
wod: 10 rnds
5 fsq 50
5 strict deficit hspu (no wall to hspu on = knees on box, hands on dbs)
10:36
post: bike, stretch
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
Scaled
front squat 185 lbs
parallette HSPU
Cap class 25:00
6 rounds + 12 Reps
Intermediate scale: 165-lb front squats and strict HSPU on 25-lb plates (2 inch deficit):
13:35
m/53/5'11"/202#
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.
19:02
M/35/6'/175#
Scaled to 165 lb., strict HSPU with 4" deficit
24:09
Deo gratias
10 rds of
5 front squats #95
5 pike push ups on bench and hand parallettes
15:49
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
M/25/5'8"/155lb
CrossFit AFK
24:30 - Sc (4inch deep parallette handstand push-ups)
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.
Sc to 155#/strict HSPU to 4" mat...26:13
Had to take a couple of min breaks in sets 6&8
Scaled, 15:12
front squat: 185lb
pHSPU: 45lb plate +ab mat
intermediaire : 80kg + paralette (2x20kg +abmat strict) 27’49
https://youtu.be/RJqC9-uQVPg
M 51/190/6’
Scaled the front squats to #145 and regular hspu.
16:26.
Hard hard scaling today did
7RFT of
5 FSq at 175
3 strict HSPU
got 12:08
15:24 used 135 for front squats and 35 lb DB threw in 3 pull ups as well. Great workout!
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
☆CFHIM 26:47 (Deficit 21.5cm) Front squat from the ground.
14:39. At home used 135 FS, DB presses for hspu. Just so freakin hot!
5 Rds
11:55
10rds: 12:20
5 FSQT (135lbs)
5 Box HSPU
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
~ 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!
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
M/60/185
x5 (ft sq way too heavy)
10:00
Scaled:
95# , HSPU to mat
10:27
Scaled to sets of:
2x70#DBs squats (not front loaded)
Box piked HSPU
8:31
8:43 95lbs and used abmat did yesterday’s WOD this morning
Rx’d: 36:00
150309: 24:30 (scaled 135#/strict HSPU)
scaled:
135lb front squat
Strict HSPU to abmat
10:28
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
16:30 @65#
regular push-ups
Nice pump! :)
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.
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
Great work!
14:21
10 rounds for time of:
5 front squats, 143$
5 pike presses
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
Doing yesterday's core buster after this...that's brave. And kudos for a 1 min improvement, being 5 years older!
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.
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
Scaled to:
145lb front squats
Strict band assist HSPU with hands on 35lb plates.
15:15
15:02
10 rounds for time of:
5 front squats 135 lbs
5 strict handstand push-ups,
pike from box
16:58
RX：18'28''.
https://youtu.be/dNlFonkB_Lg
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.
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
Definitely miss tactile cues.