CrossFit | 211019
Tuesday

211019

Workout of the Day

40

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

Post time to comments.
Compare to 181013.


Scaling:
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Read How Long Can You Handstand It? for handstand tips and drills.

Intermediate Option:
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

Beginner Option:
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups

Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.

Comments on 211019

42 Comments

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Jeff Chalfant
November 9th, 2021 at 7:57 pm
Commented on: 211019

21:50 as rx’d. Last time I took a lot longer and did 1/2 the handstand walking and did much shorter increments of hs walking(164’ this time and about 20’ avg. Also strict hspu in sets of 3 last time. This time kipping and broken: 10-7-5-4-2-1-1. I did quick sets of 10-15 on squats with less than 5 second breaks. Should’ve paced the HS hold a bit more. Started with :60 then did :40 :30 :20 :20 :10. Should’ve started with :45-:50...but I saw that some of y’all went unbroken?! Crazy!


CAP warmup was very strange, modified it.


180/42/176cm


(edited)
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Mario Cruz
November 4th, 2021 at 11:54 pm
Commented on: 211019

Rx


13:38

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Manchild Manchild
October 30th, 2021 at 4:40 pm
Commented on: 211019

Intermediate, and subbed 10 wall walks and 20 push-ups on dip machine


16:54

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Leonel Manzilla
October 28th, 2021 at 9:39 pm
Commented on: 211019

This was challenging!


Handstand hold

2min, then 1

100 air squats below parallel

6:10min


Scaled 50m handstand walk to 100 alternated chest taps In wallwalk position

(Did 31, 20, 23, 30)

100 air squats below parallel

16:14


Kipping Hand stand push ups

10,2,2,5,3,3, last 4 hail mary singles XD

Finished at 26:40


After WOD

Did ring pushups, floor chest presses 50lb db, ring hollow and ring upsidedown stands, 30 strict pullups.


(edited)
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Ralph Keeley
October 26th, 2021 at 9:21 pm
Commented on: 211019

M/35/6'/175#


Intermediate option

14:44


Deo gratias

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Damien Leroux
October 24th, 2021 at 8:48 pm
Commented on: 211019

Rx : 18’35 + handstand élastique, hspu strict


https://youtu.be/E2_adoOpiaU

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Jeffrey Howard
October 24th, 2021 at 3:51 pm
Commented on: 211019

M/25/5'8"/155lb

CrossFit AFK


22:34 - Rx (Got smacked on this one. I did the handstand facing away from the wall with one foot off, the extra balance had me fall quite a lot more than normal, the squats both times were not enough rest to recover for the walk or push-ups. Kept falling on the walk, on a 16ft lane down and back 5 times. Shoulders were fried for the handstand push-ups.)

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Jeffrey Howard
October 24th, 2021 at 3:52 pm

On 181013,


20:26 - Sc (subbed pike push-ups from the floor for HSPU's)

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Dan Morris
October 21st, 2021 at 4:35 pm
Commented on: 211019

Subbed regular plank after 52 seconds of HSn 50 mountain climbers each leg for HS walk and 60 inverted pushups for HSPU:


14:50


42 / 6’0 / 190

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Byron Hills
October 21st, 2021 at 2:34 am
Commented on: 211019

squat - 135/155/185/225/255

press - 45/65/85/100/120

DL - 135/185/225/255/275

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Nicole Deaver
October 20th, 2021 at 8:25 pm
Commented on: 211019


3-minute handstand hold (unbroken)

100 squats

5 wall walks each with 4 shoulder taps going down, then 50-m Bear crawl

100 squats

30 handstand push-ups

12:01


Compare: 12:54

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Coastie Nick
October 20th, 2021 at 8:06 pm
Commented on: 211019

Rx’d: 22:20


Compare to 181013: 23:00 subbed 18 wall walks for HS walk

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Tassio De Souza
October 20th, 2021 at 5:52 pm
Commented on: 211019

Int: 17'16".

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Dave DeCoste
October 20th, 2021 at 4:55 pm
Commented on: 211019

20:00 Rx

compare to was 22:43

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Troy Bruun
October 20th, 2021 at 2:31 pm
Commented on: 211019

9:45


2 min Accumulated HS Hold

100 SQT

50m Bear Crawl

100 SQT

30 Box HSPU

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Phill Kiddoo
October 20th, 2021 at 1:49 pm
Commented on: 211019

20:25 rxd

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John Clarke
October 20th, 2021 at 10:36 am
Commented on: 211019

1 min HS hold

100 squats

1 min HS hold

100 squats

1 min hold


8:38


Then 211017 - results there

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Sam K
October 20th, 2021 at 12:20 am
Commented on: 211019

Performed as:

3min HSH(90,30,30,30sec)

100 squats

50m of HSW practice (1-3 hand steps before falling, took 5-6min)

30 HSPU(mixed up order)

100 air squats


18:28


M/30s/230lbs

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Antonio Alves
October 19th, 2021 at 9:40 pm
Commented on: Workout Tips

Great video. Obrigado! 🇵🇹

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Antonio Alves
October 19th, 2021 at 9:36 pm
Commented on: 211019

Modified:

--

For time:

3-minute wall-facing handstand hold (unbroken)

100 squats (unbroken)

100 floor taps from wall-facing handstand (40 + 30 + 30)

100 squats (unbroken)

30 DB shoulder presses w/ 2 x 12,5 kg DBs (11+6+5+4+3+1)

SCORE:18'02''

--

Still afraid to do full shoulder taps while hand standing , but I'm getting closer

This was a bit cruel after yesterday's squats and presses, but a fun one nevertheless 👍

5 km run in the early morning.

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YooSik Kim
October 19th, 2021 at 8:53 pm
Commented on: 211019

For time

10Rounds for time of

5 strict pull-ups

5 DB’s thrusters 22.5kg

-11:19

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Fabian Delaflor
October 19th, 2021 at 8:41 pm
Commented on: 211019

coming back from flu

2' hand stand (had to come down at 1:30, took a breather, then resumed)

100 squats (75, 25)

43 meter bear crawl

100 squats (50, 50)

20 pike push ups

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Thomas Aug
October 19th, 2021 at 8:32 pm
Commented on: 211019

DL (finishing up yesterday's)

225, 255, 285, 305, 325 - grip is limiting


Elevated plank hold (feet on bench) 3 minutes

100 squats

Approx. 140M walk with 20lb dumbbell overhead (just one arm)

100 squats

30 pushups (Feet on bench, hands on dumbbells)

22:40

(edited)
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Charlie Pokorny
October 19th, 2021 at 7:56 pm
Commented on: 211019

16:53 Rx'd

Interesting WOD!

m/53/5'11"/194#

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Tyler Crissinger
October 19th, 2021 at 7:26 pm
Commented on: 211019

16:59… scaled hand stand walk to bear crawl.. the rest was as prescribed.

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Steve Day
October 19th, 2021 at 5:54 pm
Commented on: 211019

17:00

HS holds against wall - :30 x 6

HS walk - 2 meters x 25

Strict HSPU against wall to abmat - 6/6/6/4/4/4

took a few quick breaks on each round of squats too.

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Braxton Glass
October 19th, 2021 at 3:09 pm
Commented on: 211019

M/58yo/5’5”/148lbs


2 min hold

100 below parallel

60m Bear Crawl

100 below parallel

20 knees on 20” box HSPU


19:58

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Christian Simpson
October 19th, 2021 at 3:01 pm
Commented on: 211019

Sc to 2 min HS hold, 50 sh taps, 20 str HSPU to 2" mat...24:24

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Charles Meyers
October 19th, 2021 at 1:49 pm
Commented on: 211019


For time:

2-minute handstand hold from 36” box

100 squats

25-meter handstand walk bear crawl

100 squats

20 handstand push-ups from 36” box

18:18

(edited)
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Jonathan Elmore
October 19th, 2021 at 1:24 pm
Commented on: 211019

17:07

subbed 100m bear crawl and used abmat

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Michael Arko
October 19th, 2021 at 1:07 pm
Commented on: 211019

100 shoulder taps (wall-facing) subbed for 50m handstand walk

30 HSPUs, wall-facing, to abmat

16:13


I seem to recall we did 30 HEAVY strict shoulder presses yesterday. So do my shoulders.

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Jonathan Elmore
October 19th, 2021 at 1:22 pm

I was thinking the same thing.

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Randy Crooker
October 19th, 2021 at 12:36 pm
Commented on: 211019

subbed /scaled:

3 min handstand hold

100 air squats

10 wall walks

100 air squats

20 strict HSPU to ab-mat on 35lb plate


18:52

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Mike Andridge
October 19th, 2021 at 10:49 am
Commented on: 211019

Intermediate'ish scale/sub

2 min hs hold

100 sqts

150' bear crawl

100 sqts

20 strict hspu to abmat

20:33

practiced strict hspu w/o abmat before wod

HS hold took longer than I anticipated:(

m/51/175

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Joe Conradi
October 19th, 2021 at 10:10 am
Commented on: 211019

Subs:

HS to piked box HS

HS walk to 100 piked box HS shoulder taps

HS to 2x45#DBs Arnold press


14:37

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James Gentile
October 19th, 2021 at 10:04 am
Commented on: 211019

Intermediate with a 40m bear crawl sub for HS walks. HSPU to 25lb plate.


15:48


Think this was the right scale for me!

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QiHui Xing
October 19th, 2021 at 9:35 am
Commented on: 211019
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Ruiqin Huang
October 19th, 2021 at 3:51 am
Commented on: 211019

RX

TC 20 Mins

-18 reps

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Steven Thunander
October 19th, 2021 at 3:46 am
Commented on: 211019

Globo scale: If you have a wall and free space to do this then go for the Rxed and scaled options as posted. If subbing wall walks due to no where to do handstand walks sub 30 wall walks (scale here as needed). If no wall is available accumulate a double arm dumbbell overhead hold for 3 minutes at 60-80% bodyweight total, and 30 presses with the same dumbbells at the end of the workout subbing for HSPU. You can either handstand walk, or overhead dumbbell carry for the HS walk here. Last resort is another 3 minute dumbbell hold overhead.


Busy gym: This is really going to be dependent on the layout of your gym today. You may need to do wall walks today, lest you crash into someone while doing HS walks. The dumbbell option is also a possibility, if no walls are available. Finally if it is too busy or you will get yelled at see if you can do this outside somewhere.


Bodyweight/ equipmentless sub: No equipment needed except a wall and a flat safe surface. If just a flat surface is available do 2x HS walk 50m (sub 150m bear crawl) and 60 dive bomber pushups. Finally if you are in a hotel with no room to move just accumulate 6 minutes in a handstand hold or pike hold, 200 air squats, then either 30 hspu or 60 dive bomber pushups or pushups piked off the bed or room chair.

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Sean Rockett
October 19th, 2021 at 2:09 am
Commented on: Highlights From New York-New Jersey Affiliate Gathering

Love this.

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Chris Sinagoga
October 19th, 2021 at 1:58 am
Commented on: 211019

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Stamina to the shoulders and legs - especially challenging after the last two workouts. Also changing orientation, overhead pushing, and squatting with a big ROM are themes.


MAIN DECISION

For time or for quality?


TECHNIQUE SCALE

As close to rx as you can. Turn off the timer. (Sub handstand kicks for handstand hold, somersaults for handstand walk, headstand kick-outs for hspu).


CONSISTENCY SCALE

As is, squats have to be unbroken, sub plank hold for handstand hold, sub overhead dumbbell walk for hs walk, sub dumbbell strict press for hspu


INTENSITY SCALE

AMRAP in 12 minutes of:

30-sec handstand hold

30 squats


INJURY SCALE

Upper-body - intensity scale, sub one-arm dumbbell press for hs hold

Lower-body - sub strict knees to elbows for squats. Probably not 100 though unless you want to be stuck with your quads cemented to your stomach for the next week.


MY STUFF

I went into this thinking "ha! Sub-12" 27 minutes and 54 seconds later I decided to chalk this up as the Technique Scale. The last two days really taxed my midline and that affected today. Oh well, another humbling experience.


GENERAL FEAR LEVEL: 5

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David Smith
October 19th, 2021 at 2:19 am

No kidding it'll be challenging after the last two workouts! My legs are gonna be toast in the morning!

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