2 rounds for time of:
50-cal. row
25 handstand push-ups
Post time to comments.
Compare to 180928.
Scaling:
Originally programmed as part of the 2018 Team Series competition, today’s workout is the individual version. Modify the handstand push-up to allow you to keep moving through the reps with minimal rest.
Intermediate Option:
2 rounds for time of:
50-cal. row
15 handstand push-ups
Beginner Option:
2 rounds for time of:
25-cal. row
25 assisted push-ups
Comments on 210925
49 Comments
CFWUx2 3 hspu (sub for dips)
19:12
9:59 *Strict piked handstand pushups with hands on DB’s and feet on 30” box.
8:35 Rx
39 y/o M
12:53
15:00 Compare to 14:23
no energy for HSPU today
14:50
Rx Strict HSPU
November 16th, 2021; morning*
wu: ski, sg db
skill: shoulder accessory
wod: 2 rnds
50 cal row
25 str. hspu knees on box
11:36
post: shoulder accessory, bike
* I had to take an extra rest day after the strict ring dips in the last wod. The hspu felt very challenging still.
completed 10/17 a.m. after that days WOD.
Subbed 45lb SDHP x50 for row. Started with x15 HSPU to yoga block, had to do pike push-up's from box for round 2.
11:38
Two bad workouts in one day yesterday. Whoops.
RX: 10:54
12:09 rx’d. Compare to was 14:50- HSPU still a weakness but getting better. Started with a sub maximal set of 10, then finished the first 25 in 3 more sets. Second round didn’t go as planned, with 3-4-3-3-3-2-2-2-2-1. Round 1 in about 5m, R2 took about 2 minutes longer...
184/42/176cm
Rx
7:26
subbed 2 rounds of:
25 pull-ups
25 push-ups with hands on dip machine
9:09
Subbed 500m run, hspu to abmat: 10:57
11:39 Sc
2 rounds of:
50 Cal Row
25 Push-ups
9:19 Rx
M/28/6’1”/200lbs
I can't believe how weak is my upper body in comparison with my legs, well I have to work harder on that
Male 23y 175cm 83kg.
No cal on my cheap rower so 2:30
27:00min at least I finished hahah
After wod
4rounds
10 alternated db shoulder press 50lb
20 push ups
M/35/6'/175#
9:58 Rx
(Each row at about 17 calories/minute)
Deo gratias
subbed 25 pike pushups for handstand pushups. 15:34.08
M/25/5'8"/155lb
CrossFit AFK
9:27 - Rx
(Rowed above 1100cal/hr, felt good. Handstand pushups in 4 varied sets to complete all 25.)
On 180928,
16:52 subbed rogue echo bike instead of row.
10:14 Rx
compare to was 12:46
Sc to strict HSPU to 4" mat...12:18
Completed on 9-26
2rds: 7:20
50 cal Row (2:18.5/2:20.1)
15 HSPU (to abmat)
7:18. Strict HSPU. All UB
16:00. Both rows sub 3, shoulders killed me today.
Modified, due to lack of equipment / skill
--
2 rounds for time of:
50 DB SDLHP w/ 2 x 9kg improvised DB
25 piked pushups from floor + 25 hand release push-ups
SCORE:16' 58''
--
Warm-up was a 6 km run.
Even in this modified form, nice one!
2 rnds
50 cal row
25 strict hspu to abmat
14:54
m/51/170
compare to with same scale
13:26
2 Rounds
50 cal. Row
25 Push-ups
9:45
Rx : 9’27 focus : strict
https://youtu.be/Nph9xuDw9F4
10:23
Subbed 50 SDHP (45#), HSPU to mat
Love 💘 it.. back to basics
Ty for sharing.. could we have a written version??Transcription
14:34
subned pike push-ups from 30” box for HSPU’s
Rx’d: 12:55
180928: 16:43
strict HSPU against wall to abmat
9:01
2 rounds of
50x 65-lbs sumo deadlift high pulls
25 hand-stand push ups, wall-facing, to abmat
13:51
This one was really humbling. Wow.
Sub/scale:
2 rounds
600m run
15 strict HSPU to ab mat
14:09
First time doing HSPU in a workout.
Scaled/subbed to
2 RFT of
50 cal row (800 and 830m)
25 push press, 75#
12:30
Lack of upper body strength continues to frustrate me.
58/5’8”/154
12:14 Rx
9:17 Rx’d
7:41 Rx'd
m/53/5'11"/198#
Scaled to 2 rounds of:
25 2x30#DBs SDHP
25 burpees
30 2x45#DBs push press (53%bw)
7:43
2 rounds for time of:
50-cal. row
15 handstand push-ups with plate and abmat 14:51
10:00 Used ab mat no kipping. Glade I got that over with. Wasn’t in it today. Been crazy week
10:29
intermediate
I forgot why I don’t kip much anymore. My neck is sore 😒
Subbed 800m run for rows
9:52
RX：8'11''.
https://youtu.be/zeigmqabgjs
Champions Club Scaling Notes
RANT
Nothing to rant about
MAIN DECISION
Keep the number of hspu and allow for a slower time, or scale (number or ROM) to preserve fast stimulus
WORKOUT THEMES
Using cardio/resp. endurance and stamina to challenge our pushing skill. Changing orientation, overhead pushing, skill (core-to-extremity) are also themes.
TECHNIQUE SCALE
Sub 4:00 handstand practice (kick-ups, descent with knees, anything upside down) for hspu
CONSISTENCY SCALE
Mush them together into one round of 100-cal row/50 hspu
INTENSITY SCALE
Sprint the row, sub dumbbell press for hspu
INJURY SCALE
Upper-body - Sub 800m(?) run and one-arm dumbbell press
Lower-body - AMRAP in 15 minutes of: 20 sit-ups, 5 handstand push-ups
MY STUFF
13:03, subbed 800m run
GENERAL FEAR LEVEL: 6
Globo scale: if you do not have a wall for HSPU today do dumbbell push presses at around 60-65% bodyweight total, or up reps if 50lb dbs is below this and the max available. Row subs include 150 double unders (if proficient), run 300m, 40 calorie assault/echo bike, or 25 burpees and 25 SDHP with either an empty barbell, 2x15/20lb dbs, or a 35/50lb kettlebell. Break these into 5 sets of 5 and 5 per round.
Bodyweight/ equipmentless sub: 2 rounds 300m run 25 HSPU or 50 Hand Release Pushups if a sutible place is not available. If you can pike on a table or bench use the scale and up the reps of the piked HSPU if proficient in regular HSPU and subbing with this.