Wednesday

220105

Workout of the Day

75

27-21-15 reps for time of:

Back squats
Handstand push-ups

♀ 110 lb ♂ 165 lb

Post time to comments.
Compare to 161020.


Scaling:
Reduce the load in order to complete the reps in 1-3 sets with minimal rest.

Intermediate Option:
27-21-15 reps of:
Back squats
21-15-9 reps of:
Handstand push-ups

♀ 85 lb ♂ 125 lb

Beginner Option:
21-15-9 reps for time of:
Back squats
Push-ups

♀ 35 lb ♂ 45 lb

The Back Squat

2

The back squat requires the structures of the lower body and core to work synergistically. Optimal performance requires an adequate range of motion at the ankles, hips, and knees; superior lower-body strength; and a tremendous amount of core stability.

Watch The Back Squat

Handstand Push-Up Variations

8

CrossFit trainers are skilled in the art of making many difficult movements accessible for the beginner. A good trainer will guide new athletes through a progression, celebrating the small victories along the way. A great trainer will understand this process is not just for the beginner and continue this system with intermediate and advanced athletes.

WatchHandstand Push-Up Variations

Comments on 220105

85 Comments

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Sebastian Wieczorek
April 7th, 2022 at 1:55 pm
Commented on: 220105

After one day of rest; midday


wu: bike, slihps

skill: balance board


wod: 27-21-15

bsq 65

push ups

8:40


post: walk, bike

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Clint Michael
March 29th, 2022 at 1:31 am
Commented on: 220105

25:12

Intermediate option with 50 lbs. dumbbells for squats.

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Greg Fairbanks
March 19th, 2022 at 5:39 pm
Commented on: 220105

Beginner Scaling

21-15-9

Back Squats, 45# bar

Strict Pushups


6:42

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Diego Iriberri
February 23rd, 2022 at 6:03 pm
Commented on: 220105

B.S 65kg

H.S.P.U estrictos con 1 abmat

17:26

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Morgan Greene
February 2nd, 2022 at 8:55 pm
Commented on: 220105

Intermediate: 14:35

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Leonel Manzilla
January 29th, 2022 at 1:48 am
Commented on: 220105

It was a nightmare, I was ultra fatigued. Added a kip tip to my HSPU and did the best hspu of my life, had to change em to Pike push ups. As Controlled as piked as stable as possible. Also did 18 instead of 15.


27 21 18. 165lb: 21:00m

BS unbroken

Hspu 18, rest pike pushups.


Male24y175cm86kg

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Jeff Chalfant
January 26th, 2022 at 11:20 pm
Commented on: 220105

20:17 rx+ accidentally did 27-21-15-9...:(

3/3/2/1 sets on squats. 4 sets on each round of hspu.


180/42/176cm

(edited)
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Mario Cruz
January 21st, 2022 at 10:56 pm
Commented on: 220105

Rx

8:43

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Dan Morris
January 20th, 2022 at 5:33 pm
Commented on: 220105

Scaled to 155lbs / decline push-ups from high box for HSPU


~15 mins


43 / 6’0 / 195

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Chris Meldrum
January 19th, 2022 at 1:54 pm
Commented on: 220105

As rx’d, 7:21 (PR).


Almost a minute PR from 5+ years ago.  Back squats unbroken and broke strict HSPUs the same way (9’s, 7’s, 5’s, with ~20 sec between sets).  Possibly the difference was less time in transitions.  Tried to get right back on the bar and tried to do the first set of HSPUs right away.


48m/5'10"/180

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Jeffrey Howard
January 18th, 2022 at 12:33 am
Commented on: 220105

M/26/5'8"/155lb

CrossFit AFK


13:07 - Rx (Squat were not quick, did 5s for HSPUs, kipping)

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ART SHELDON
January 17th, 2022 at 4:21 pm
Commented on: 220105

M/53/150

27-21-15

Back squats 110#

HSPU, 7 kip, remainder feet el. 24" box, hands el. 5"


8:55

2 weeks behind...

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Christian Simpson
January 16th, 2022 at 12:01 am
Commented on: 220105

Sub to visiting family wod...16 year old teenager squats 27/21/15 (she said 116#)/str HSPU 15/12/9. 15:56

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Mike Scott
January 14th, 2022 at 2:35 am
Commented on: 220105

14:36 - scaled to 27-21-15 BS and 21-15-9 push press, both with a 95# bar and taken from the rack

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Brian Louchis
January 10th, 2022 at 9:18 pm
Commented on: 220105

14:17

150 lbs, HSPU to abmat


Compare to 161020: 16:30, same scale

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Anton Gross
January 10th, 2022 at 3:53 pm
Commented on: 220105

M/ 47/ 138 lbs/ 5'-6"

As Rx: Completed in 12:12.

All HSPUs were strict. I did wear a belt when doing the squats full depth using 165 lbs.

I was surprised how quickly I was able to bounce back into the next squat set as I typically broke up each round into 3 sets and 2 in the last round.

27 Round: BS & HSPUs 9-9-9

21 Round: BS & HSPUs 9-7-5

15 Round: BS 9-6 & HSPUs 5-4-3-3.

I did this WOD after getting VERY little sleep (about 3.5 hours) due to working super late into the night painting to finish the half bathroom remodel I did over the holiday vacation.

Also, I played pickleball for a little over an hour before this, and minimally stretched and warmed up. I did do a few progressive sets with the squatting to get ready (45,95, 125, 155 all x7/ set). I was getting really tight in my inner thighs and hamstrings doing the squats. So much so that I was stretching for a couple seconds while resting on the HSPUs.

For me, 165 is not heavy at all, but doing so many reps so quickly did feel it for sure.

Good quick WOD and nice mix up.

I went snowboarding for about 2 hours after the workout and then did some final work on the half bathroom for a couple hours to finish it off.

FYI, I have been SUPER sore in my hamstrings and inner legs since this workout. I have not been this type of sore in quite some time.

(edited)
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Albert Kombe
January 8th, 2022 at 4:44 pm
Commented on: 220105

16:38 with 125lb Bar & Pushups

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Thomas Aug
January 8th, 2022 at 2:41 pm
Commented on: 220105

125 bs, regular pushups

10:40

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Ralph Keeley
January 8th, 2022 at 12:47 am
Commented on: 220105

M/35/6'/175#


13:22 Rx


Deo gratias

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Az Native
January 7th, 2022 at 9:45 pm
Commented on: 220105

16:47, used 135 for BS, 40lb DB’s SP for hspu.

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Manchild Manchild
January 7th, 2022 at 4:39 pm
Commented on: 220105

subbed 40# dumbbells & push-ups w/hands on edges of dbs


12:19

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Tassio De Souza
January 7th, 2022 at 9:17 am
Commented on: 220105

12' - RX

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Chris Thomas
January 6th, 2022 at 3:31 am
Commented on: 220105

9:20 intermediate

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James Gentile
January 6th, 2022 at 1:52 am
Commented on: 220105

completed in the a.m. cant seem to post from my phone anymore.


back squat portion as RXd. lowered ROM to yoga block and reps on HSPU to 12-9-6.


10:09.


3 sets for the first round of 27 squats, all other sets broken in 2. nice quick one!

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Lincoln Kerger
January 5th, 2022 at 11:58 pm
Commented on: 220105

Scaled/Subbed

27-21-15 Back Squat 115#

21-15-9 Pike Push-up (feet on bench)

7:45


No back pain on the back squats so continuing to improve there, but training while sick stinks.

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Sam K
January 5th, 2022 at 10:58 pm
Commented on: 220105

Rx

9:29


M/30s/225lbs

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Fabian Delaflor
January 5th, 2022 at 10:22 pm
Commented on: 220105

27-21-15

front squats #85

pike push-ups

17:26

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Antonio Alves
January 5th, 2022 at 9:33 pm
Commented on: Workout Tips

Thank you for your enthusiasm and great tips 👍

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Coastie Nick
January 5th, 2022 at 9:31 pm
Commented on: 220105

Rx’d: 15:54


161020: 27:44

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Antonio Alves
January 5th, 2022 at 9:31 pm
Commented on: 220105

Modified scaled:

--

27-21-15 reps for time of:

Back squats using a 25 kg bar

Strict DB shoulder presses using 2x 12,5 kg DBs

SCORE: 15'44''

--

BS unbroken, SP rather less so... should have scaled the weight further...

Did 2 more rounds (9 + 3) and a few more sets for good measure, hitting 100 reps of each movement.

5 km hilly run in the early hours of the day

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Charlie Pokorny
January 5th, 2022 at 8:45 pm
Commented on: 220105

6:29 Rx'd

Squats unbroken, HSPU (kipping) 20-7 / 14-7 / 8-7

161020 was 9:12

m/53/5'11"/189#

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Mike Andridge
January 5th, 2022 at 11:55 pm

Awesome!!

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Lincoln Kerger
January 6th, 2022 at 12:02 am

Wow, that's cookin! Well done!

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Coastie Nick
January 6th, 2022 at 2:45 am

Daaaang!

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Charlie Pokorny
January 6th, 2022 at 3:30 am

Thanks guys! This one plays to my strengths...

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Chris Long
January 5th, 2022 at 6:42 pm
Commented on: 220105

10 min flat. RX

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Jim Rix
January 5th, 2022 at 5:37 pm
Commented on: 220105

Scaled/subbed to:

27-21-15 back squats, 135#

21-15-9 bent over row, left then right arm, 53# kb

10:19

Sure wish my shoulder would heal to allow pressing lifts.


161020: 13:14, same weight and strict abmat HSPU


59/5’8”/157

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John Clarke
January 5th, 2022 at 5:32 pm
Commented on: 220105

27-21-15


Front squats, 105lbs

DB shoulder press, 30lb dumbbells


11:33

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Steve Day
January 5th, 2022 at 5:08 pm
Commented on: 220105

50lb dumbbells front squats

hspu w/back to wall to folded towel


11:23

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Wilson Rentes Jr.
January 5th, 2022 at 4:55 pm
Commented on: 220105

muito bom... RX 9'50"

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David Whiteman
January 5th, 2022 at 4:53 pm
Commented on: 220105

M48/5'7"/168#


Scaled to:

27-21-15 back squats at 135lbs

15-9-6 strict hspu


12:50

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Jonathan Elmore
January 5th, 2022 at 4:34 pm
Commented on: 220105

9:08 Intermediate With ab mat

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Robby Roberts
January 5th, 2022 at 4:32 pm
Commented on: Workout Tips

On shift inside

5 min elliptical

27-21-15

Back squat 110lbs

Strict press 95lbs

5 min walk

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Michael Hembree
January 5th, 2022 at 3:43 pm
Commented on: 220105

21-15-19 reps for 13 minutes of:


Back squats, 45# bar


20# DB thrusters


242# 37 yo male

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Kyungtaek Kang
January 5th, 2022 at 3:19 pm
Commented on: 220105

☆CFHIM 10:53 (161020 8:59)

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Mja 204
January 5th, 2022 at 3:12 pm
Commented on: 220105

M / 88kg post xmas 'fat' :-) / 37


BS - 75kg 21r6r / 15r6r / 11r4r

HSPU - partial ROM to 15cm box


13 mins / 30s

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Michael Arko
January 5th, 2022 at 3:01 pm
Commented on: 220105

110-lb squats

Pike push-ups on parallettes

8:47


Pike volume was rough.

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Michael Arko
January 5th, 2022 at 4:00 pm

Followed up with a 2k row, 8:47. Just returned from a few days of skiing in Colorado - cardio is solid, but not so much the other movements.

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Jim Rix
January 5th, 2022 at 5:41 pm

I was up at Breck earlier this week myself. Well worth missing a few workouts!

(edited)
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Randy Crooker
January 5th, 2022 at 1:54 pm
Commented on: 220105

Scaled to:

27-21-15 back squats at 135lbs

21-15-9 strict hspu to abmat on 35lb plate


11:29

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Charles Meyers
January 5th, 2022 at 1:47 pm
Commented on: 220105

Beginner Option:

21-15-9 reps for time of:

Back squats

Push-ups

♀ 35 lb ♂ 45 lb

trying to let knee heal up

(edited)
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Brandon Brooks
January 5th, 2022 at 12:13 pm
Commented on: 220105

Firing Castro, typical new CrossFit. Death by DEI.

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Mike Andridge
January 5th, 2022 at 3:45 pm

Yup---not cool.

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Jim Rix
January 5th, 2022 at 4:27 pm

WTF? Just watched “every second counts” yesterday, reinforcing how far the games have come. Talk about shafting those who made CF.

I guess the purge of CF’s heritage continues. Who’s next?

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Brandon Brooks
January 5th, 2022 at 5:26 pm

Want to see an insane change? Try to find "Forging Elite Fitness" somewhere on this entire website now! Its only on the old journal articles.


"Forging Equal Outcomes" is the new future. No room for critical thinker like Glassman and Castro.

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John Clarke
January 5th, 2022 at 5:34 pm

#fitnessatanysize

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Jim Rix
January 5th, 2022 at 5:46 pm

CF seems to be taking on more of a health vs. fitness focus. Surely, under Coach nutrition was the foundation that supported our fitness, but in the expanded focus I hope CF doesn’t lose its way.

The main site WODs are still great, but what’s happening to the culture when you lose those that forged it?

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Mike Andridge
January 5th, 2022 at 6:56 pm

Jim R---Glad I'm not the only one who re-watches "every second counts" and other CF docs:)

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Jim Rix
January 5th, 2022 at 6:59 pm

Mike, several of us have been around long enough to remember when CF had an edge to it. I miss those days.

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Brandon Brooks
January 5th, 2022 at 7:28 pm

Remember Pukie, Uncle Rhabdo, and "Mess you up"?


Those days are gone.


Soon CF will be turned into a Pelaton/Tonal enabled App.


This dialog will also be removed by tomorrow.

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Chris Sinagoga
January 5th, 2022 at 7:48 pm

Remember guys, Steve Jobs returned to Apple eventually.

(edited)
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Anton Gross
January 10th, 2022 at 4:12 pm

I have no idea and don't really engulf myself in these types of issues to be honest.

I have no idea what has been happening and so far the programming and posts are still legit.

I do crossfit for my own personal development and physical well being. I DO enjoy the people and the community for sure.

I started doing CF off the main site many many years ago, and I was the first CF level 1 to take a certified class and that was a written exam.

As for comments regarding Pukie, etc. I have never embraced that side of it. I love to push myself and to see others pushing themselves. But in the end intelligently and it's insane to me that anyone ever embraced Rhabo as a symbol of anything good. Good training, teaching and coaching should make that almost never occur. That is NOTHING to trivialize or even worse, make a symbol of a great organization.

Health and well being is a great foundation.

I do think that we should always embrace that pyramid conceptually and that nutrition is a solid foundation for well being, and sport excellence is at the tip of the spear so to speak. This/ CF, is a GPP and not overly specific. We have lots and lots of movements so improving on one's abilities is pretty close to never ending.

This is just my two cents.

Work hard, embrace the suck, and support don't hate. Learn and grow. Get fitter and smarter as we go.

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Joe Conradi
January 5th, 2022 at 12:01 pm
Commented on: 220105

Scaled (lower body injury) to

27/21/15 of:


2x45#DBs Arnold press

leg raises


9:05

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Mike Andridge
January 5th, 2022 at 11:37 am
Commented on: 220105

Scaled to

27/21/15

BS @ 135#

Strict hspu

15/12/9

hspu got me today......

15:11

compare to w/same scale

12:03

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Sam Meixell
January 5th, 2022 at 11:00 am
Commented on: 220105

27-21-15 reps for 8:44 of:

Back squats, 110#

Push-ups

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QiHui Xing
January 5th, 2022 at 9:48 am
Commented on: 220105
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Mtz Ferrys
January 5th, 2022 at 8:11 am
Commented on: 220105

M 41

72,5kg

Ab mat

10´32´´

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Park Hyunwook
January 5th, 2022 at 5:55 am
Commented on: 220105

M/50/87

115 #

Ab mate

11'40"

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Chris Sinagoga
January 5th, 2022 at 3:21 am
Commented on: 220105

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Short duration and medium weight. Squatting and pushing with a big stamina factor, changing orientation, pushing with skill also themes.


ASSUMED

63 reps (split up, not at once) is enough of a dose for that movement. As far as technique goes, this is actually a low-volume workout.


MAIN DECISION

Preserve the inverted-ness of the hspu, or preserve the pushing movement pattern?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

20 slow squats (literally any kind: back, front, overhead, goblet, air, they're all the same thing)

2:00 freestanding handstand practice


CONSISTENCY SCALE

As listed, squats have to be unbroken, hspu are strict or scale to strict press with dumbbells.


INTENSITY SCALE

Sub burpees for hspu (both are pushing with skill) and practice hspu in the warmup


MY STUFF

Didn't get to this in time, ended up practicing handstand descents for 20 minutes, but allowed for a lot of shoulder fatigue to kick in.


GENERAL FEAR LEVEL: 7

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David Taylor
January 5th, 2022 at 3:21 am
Commented on: 220105

(Reposting, since there seems to have been some comments-section synchronization issues over the past several days)


Continuing my annual tradition (although I said two January firsts ago that I wasn’t going to compile them any more…), I have a Word.docx file which includes every main-page WOD since 070601 that I am happy to share.  It totals almost 4,000 WODs, and makes a handy searchable (677 page!) reference document.


The document in the link below is updated through December 31st, 2021.  As a small added bonus, if you look at the last couple of pages of the file, there are some miscellaneous WODs that I've collected over the years.  A couple of those are good for travel scenarios where the available equipment

might be lacking.  A couple of them are real bears.


(If you have difficulty downloading the document from the Google Docs link below, send me an email at: tails192 (insert “@” symbol) yahoo.com and I will send you the document.)


I’ve been collecting the WODs for a *long* time, and I believe that 2021 will really mark the end of my effort in this regard.  My plan is that once I catch up (I’m doing 190712 today), I will go back and start over from the beginning of the document with the 070601 WOD, and work through the whole thing again.  At my current workout frequency, this WOD list will last me 16(+) years.  So if I go through it four more times, that’ll put me at the ripe age of 124. :-}


All the best to each of you in 2022 and beyond,


David T. M/62/5'8"/179


https://docs.google.com/document/d/1hD_4l5cusKc3yqdOGKpX7QRg7qTo1djz/edit?usp=sharing&ouid=108739178636260419775&rtpof=true&sd=true

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Jim Rix
January 5th, 2022 at 5:50 pm

Thanks Dave! My excel spreadsheet of WODs goes back to 2013 at least. Am thinking of “starting over” too to see where I’ve been and compare my fitness now as an old fart. I’ve not done that b/c I enjoy the main site community, but not so sure how HQ thinks about it’s community anymore.

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Chris Sinagoga
January 5th, 2022 at 7:08 pm

David, you are awesome for doing these! I appreciate it! I can definitely see a lot of the old stuff getting lost in the archives as time goes on (either intentionally or not) and I am thankful to have this resource you provided! Last year I printed out the first 5ish years of CF Journal articles for the same reason.

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Antonio Alves
January 5th, 2022 at 9:28 pm

Thank you for this great resource! 👍 have a wonderful year

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Lincoln Kerger
January 6th, 2022 at 12:15 am

Awesome stuff Dave! Many thanks!

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Js Smith
January 7th, 2022 at 10:45 pm

Thank you, as always, for sharing David!

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David Whiteman
December 28th, 2021 at 7:09 pm
Commented on: The Back Squat

Might be the difference between a high bar vs. low bar squat. In the video, this is a high bar squat which lends the torso to stay vertical....I much prefer the low bar squat myself when getting heavier, which utilizes more hip drive.


Check out this site below for more in depth insights between the two.


https://barbend.com/high-bar-versus-low-bar-squats/

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Greg Glassman
January 4th, 2020 at 11:36 pm
Commented on: Handstand Push-Up Variations

Hard for me to get excited about these variations outside of scaling in WOD's perhaps. My suggestion would be to practice the press -to-handstand progressions in the negative, striving to lower as slowly as possible until the positive (the press to handstand) is possible. I'd recommend working through the hierarchy of presses in exactly this manner. In addition, I'd press dumbbells overhead regularly. Less frequently I'd go overhead with barbells. This will get you handstand push-ups, in all variations, quickest. Add an increased commitment to a bigger deadlift to this approach and we are on our way to improved O-lifts.

(edited)
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Greg Glassman
January 6th, 2020 at 5:48 pm

Let me offer this gem: there's no better way to get strong overhead with a barbell than regular training overhead with dumbbells.


I learned this, over 40 years ago, as a ring man who was "encouraged" and sometimes forced to compete on parallel bars. All the strength stuff was really, really, really easy. The physical analogy offering that rings are to parallel bars as dumbbells are to a barbell is rock-solid. If it doesn't make sense, think harder.


All through the kettlebell fad, I was longing for a champion of the dumbbells exhibiting the chauvinism (sensible or not) for kettlebells that many of its champions proffered on the reg. Where is the Pavel Tsatsouline, the Steve Cotter, of the dumbbells? The world's fitness could be substantially/potentially advanced when he or she is found or created. Anyone?


Ring work and dumbbells take me further than ring work and barbells.


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Eric Love
January 2nd, 2020 at 11:32 pm
Commented on: Handstand Push-Up Variations

Somebody make Hobart get back up there and demo Strict Deficit

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James Hobart
January 6th, 2020 at 1:20 pm

Eric,

I have been far more "strict obsessed" in more recent years than I was when I first started CrossFit. I wish I had it the other way around, but I finally figured it out. It pays big dividends--In the words of Adrian Bozman: "Strict deficit handstand push-ups could grow deltoids on a pencil."

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Jason Catarino
January 2nd, 2020 at 4:31 pm
Commented on: Handstand Push-Up Variations

Deficit strict?

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Greg Glassman
January 2nd, 2020 at 10:27 pm

Jason,


“Strict” as in don’t kip/kick/whatever, and “deficit” as in

below normal, which would be until the head hits if you didn’t use parallettes or stacks of books, etc., so “deficit

strict” would be using parallettes, going shoulders to hands, and not “kipping”.

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Greg Glassman
January 5th, 2020 at 12:00 am


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Greg Glassman
January 5th, 2020 at 12:04 am

Sorry, Jason, it initially escaped me that you were pointing out the odd exclusion of deficit-strict. I didn't realize that until I read Eric Love's post and looked at the video.


Thanks, guys. I'm with Eric. Let's get Hobart back up there and complete this.


And then there's freestanding-strict-deficit, no?

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Jim Rix
May 25th, 2019 at 7:55 pm
Commented on: The Back Squat

I don't know how he keeps his torso so vertical. I think I'm way further forward when I don bs, esp. heavier ones.

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