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Workout of the Day

39

Last-Chance Qualifier Workout 2

For max distance:

2,000-m row
Max-distance handstand walk in the time remaining

​​♀ 9-minute time cap
♂ 8-minute time cap

Post handstand distance to comments.


Scaling:
The Last-Chance Qualifier workouts are designed to separate the very, very good from the best. Most CrossFit athletes will need to scale them to maintain a good workout. For Workout 2, extend the time cap to allow adequate time for the handstand work. Add roughly 2 minutes to your PR 2K row time. Newer athletes can avoid getting inverted today and instead go for max reps of a pushing exercise.

Intermediate Option:
For max distance:
2,000-m row
Max-distance handstand walk in the time remaining

​​♀ 10-minute time cap
♂ 9-minute time cap

Beginner Option:
For max reps:
1,500-m row Max-rep push-ups in the time remaining

​​♀ 10-minute time cap
♂ 9-minute time cap

Increasing Self-Efficacy Through Mastery

2

Ever had an athlete who doesn’t believe they have the ability to change their nutritional habits, get their first muscle-up, or qualify for the Quarterfinals?  Self-efficacy — an individual’s belief that they can be successful — is one of the most accepted constructs of behavior-change theory. The CrossFit affiliate and coach provide the perfect setting for athletes to increase their self-efficacy through mastery experiences. 

Read MoreIncreasing Self-Efficacy Through Mastery

Rowing

12

What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance and proper technique.  —Angela Hart, "Rowing Technique," CFJ

Watch Rowing

The Handstand Walk

2

Standing [and walking] on one’s hands dramatically alters the normal kinetic chain required for standing [and walking] on one’s feet. When standing, the hip is the focus of control and leverage. When in the handstand, the focus shifts to the shoulder. This shift not only helps develop “shoulders strong as hips” but also presents a set of unique demands on the body’s core. Hand walking and pressing to the handstand are gateway movements to much of the corpus of gymnastics movements, and gymnastics training, even of rudimentary movements, has no peer for core or neurological training.

WatchThe Handstand Walk

Comments on 220701

48 Comments

Comment thread URL copied!
Sebastian Wieczorek
February 4th, 2023 at 3:13 pm
Commented on: 220701

nine days rest


amrap'10

2 km row erg

max wall walks to front roll

7 reps

Comment URL copied!
Clint Michael
November 21st, 2022 at 6:43 pm
Commented on: 220701

200 SDHP and then 25 seconds of handstand holds. 8 minute time cap.

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Ahmed Amer
September 12th, 2022 at 12:59 pm
Commented on: Rowing

Rx

15.35

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Katherine Adamek
August 31st, 2022 at 4:13 pm
Commented on: Increasing Self-Efficacy Through Mastery

Excellent article! Thank you for sharing meaningful values, like self-efficacy and mastery, that can be learned through sport!

Comment URL copied!
Jeff Chalfant
July 22nd, 2022 at 10:25 pm
Commented on: 220701

2 feet in under 8 min., lost balance, rushing;

put on gloves and got 34’ total in 2 more longish walks under 9m total

7:48.7 2k at 90% intensity or less.


Comment URL copied!
Jeffrey Howard
July 14th, 2022 at 11:29 pm
Commented on: 220701

M/26/5'8"/170lb

CrossFit AFK


7:34 + 5ft - Rx (Haha good one.)

Comment URL copied!
Courtney Guthrie
July 13th, 2022 at 9:32 pm
Commented on: 220701

8:35 / 13 pushups


scaled 10 minutes


F/25/5’5/145

CrossFit AFK

Comment URL copied!
Dan Morris
July 10th, 2022 at 4:18 pm
Commented on: 220701

7:54 row


43 / 6’0 / 195

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James Gentile
July 9th, 2022 at 12:24 pm
Commented on: 220701

completed 7/8 at the Y. scaled HS walk to HSPU. Intermediate time cap.


7:36.4 row time.

10 HSPU in about 1 minute of time (area was not right next to the rower)

Comment URL copied!
Manchild Manchild
July 6th, 2022 at 6:49 pm
Commented on: 220701

subbed 20 burpee pull-ups & wall walks


13 wall walks

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Ralph Keeley
July 6th, 2022 at 4:15 pm
Commented on: 220701

M/36/6’/172#


20 feet intermediate scale


Deo gratias

Comment URL copied!
Matt Jones
July 5th, 2022 at 12:20 am
Commented on: 220701

7 row, 16 feet handstand walk rx

(edited)
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Coastie Nick
July 3rd, 2022 at 3:07 pm
Commented on: 220701

Rx’d time cap: 2 ft.

Intermediate time cap: 16 ft.

(edited)
Comment URL copied!
Christian Simpson
July 2nd, 2022 at 6:45 pm
Commented on: 220701

Row: 7:25.9, came out way too strong on first 500m. SC shoulder taps...14

Comment URL copied!
Alexandre Beaulieu
July 2nd, 2022 at 2:27 am
Commented on: 220701

10 ft

7:22

M/35/192

Comment URL copied!
Jorge Amado
July 2nd, 2022 at 12:51 am
Commented on: 220701

8:17, 2 reps

Comment URL copied!
Patrick Doyle
July 1st, 2022 at 11:56 pm
Commented on: 220701

5 Rounds of:

1 K Row

10 Oly Ring Push Ups

33:45

Comment URL copied!
Albert Kombe
July 1st, 2022 at 11:45 pm
Commented on: 220701

1500m Row = 6'49"

Pushups = 31

9min Time-cap

Comment URL copied!
Lincoln Kerger
July 1st, 2022 at 10:04 pm
Commented on: 220701

9 minute cap

2k row - 7:16

Wall Walks - 7 (3 by 8 min mark)

Comment URL copied!
Dave DeCoste
July 1st, 2022 at 8:09 pm
Commented on: 220701

Scaled to 10 minutes.

2,000 meter row in 7:24

74 ft handstand walk (11 ft in 8 minute time cap)

Comment URL copied!
Aaron Brumit
July 1st, 2022 at 7:48 pm
Commented on: 220701

2k row in 9:12.8 with resistance 4 on a c2.

I followed it up with a handstand hold, got 41 seconds in.


Not my best effort. Felt like trash doing this immediately after 220630.

Comment URL copied!
Travis Schwartz
July 1st, 2022 at 7:46 pm
Commented on: 220701

63 push ups

Comment URL copied!
Sam K
July 1st, 2022 at 6:44 pm
Commented on: 220701

Rx(8min)

Row(2km) in 5:30 + 31'


Just starting to get HSW so they were in very short increments(probably 10)


Son(14) 9min

Row in 7:30 + 79 sec HS hold

(edited)
Comment URL copied!
Antonio Alves
July 1st, 2022 at 6:27 pm
Commented on: 220701

Modified

--

​​12-minute time cap:


200 DB SDLHP @ 2x7,5 kg DB

Max-time wall-facing handstand hold in the time remaining


SDLHP: 8'50''

90 seconds + 60 seconds HS hold

--

Peace.

Comment URL copied!
Luis Oliveira
July 1st, 2022 at 5:06 pm
Commented on: 220701

PR'd the 2 Km Row 7:35


Did roughly 2 minutes on top of this of HS walk on a 10 m strip.


Score: 41 m


https://youtu.be/iF_wfxrA3yM

Comment URL copied!
Steve Day
July 1st, 2022 at 5:02 pm
Commented on: 220701

scaled HS walk to push-ups

2000m - 7:47

Push-ups - 14

Comment URL copied!
Greg Fairbanks
July 1st, 2022 at 4:15 pm
Commented on: 220701

Beginner-ish Scale

10 min cap

Row 1500m, concept2, res 10

Finish time max strict pushups


1500m 6:29:09

38 pushups

Comment URL copied!
John Clarke
July 1st, 2022 at 3:40 pm
Commented on: 220701

2000m row - 7:41

8 DB shoulder press, 20lbs

Comment URL copied!
Stacey Thompkins
July 1st, 2022 at 3:26 pm
Commented on: 220701

M/47/6'2"/185#


10 min cap raining here sub'd with shoulder taps

2000m row = 7:42

80 shoulder taps

(edited)
Comment URL copied!
Michael Arko
July 1st, 2022 at 1:56 pm
Commented on: 220701

10 min cap, subbed shoulder taps

8:17 row, 36 shoulder taps


I think on the taps, I was OFF the wall longer than on it.

Comment URL copied!
Jonathan Elmore
July 1st, 2022 at 1:46 pm
Commented on: 220701

9 min. cap 2000m row 7:34/ 30 Push-ups

Wife 1500m 10:52/25 PU no cap

I did 1500m 5:52 60+ PU 9 min cap

(edited)
Comment URL copied!
Charles Meyers
July 1st, 2022 at 12:29 pm
Commented on: 220701

Beginner Option:

For max reps:

1,500-m row Max-rep push-ups in the time remaining

♂ 9-minute time cap

31 push-ups

(edited)
Comment URL copied!
Fabian Delaflor
July 1st, 2022 at 10:43 am
Commented on: 220701

200 sdhp 2x #10dbs

27 pike push ups

10’ cap

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Amedeo Alessio Cerea
July 1st, 2022 at 7:42 am
Commented on: 220701

2K 8:34

1:00 HS Hold

Comment URL copied!
Jan van Delden
July 1st, 2022 at 6:19 am
Commented on: Rowing

Watch this! Perfect rowing technique by the Croatian Sinkovic brothers in the double scull! Fully relaxed , even at high stroke rates. I use this video as a demo for teaching rowing technique.

https://www.youtube.com/watch?v=wD5ulePWu00

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Chris Sinagoga
July 1st, 2022 at 2:10 am
Commented on: 220701

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

A test to eliminate all but the tip of the spear. Monostructural and gymnastics. Using a mean dose of fatigue to challenge a skill.


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


ENDURANCE SCALE

4 rounds of:

Row 500 meters

3:00 handstand walk practice


POWER SCALE

Go for a pr on the 2k row. Stop the clock. Then continue whenever you can regain yourself to start the handstand stuff.


COORDINATION SCALE

Switch the order: do handstand walk practice first (or a set distance) then hit the row after


MY STUFF

Did a 1 mile run at the gym's course (5:49) then did handstand walks for as long as the run took


GENERAL FEAR LEVEL: 8

Comment URL copied!
Yehoshua Pinson
June 20th, 2022 at 9:57 am
Commented on: Increasing Self-Efficacy Through Mastery

This is great Mike. Loving the concept of process oriented goals.

Any other resources you recommend on the topic?

Comment URL copied!
Graham Doody
August 11th, 2021 at 3:24 am
Commented on: Rowing

I agree completely Eric Love. What a fantastic statement!


Once I discovered the erg and rowing, there was no turning back.


As for bickering back and forth over the video subject's perfect technique, fill your boots. I'll be on the erg beside you with 90% perfect technique pumping you all day long 😆😆✌️

Comment URL copied!
Graham Doody
August 11th, 2021 at 3:16 am
Commented on: Rowing


(edited)
Comment URL copied!
Josh Yee
May 20th, 2019 at 2:20 pm
Commented on: The Handstand Walk

https://youtu.be/6efUIkDemoo


Time 17:23 in 7 sets

Final Score: 7,301

Comment URL copied!
Christine Smithson
May 19th, 2019 at 3:48 pm
Commented on: The Handstand Walk

https://youtu.be/yeXNt_E54gE

Score = 51818

Comment URL copied!
Jonathan Burns
March 27th, 2019 at 8:52 pm
Commented on: Rowing

Replying to Mr. Locatelli-


Rowing technique, like olympic lifting, swimming, and other human movement, is constantly debated- as it should be. You’ll find different schools of thought with varying degrees of competitive success all over the place; in my opinion the best coaches adapt a few key elements consistently across all body types.


You are correct in thinking that the legs are primary in the rowing stroke; it is a hip-driven push, not a pull. The body opens and the arm bend as a result of the hip drive- a core to extremity movement- like the olympic lifts.


In my opinion, the model in this video shows this fluidity perfectly. Her hips initiate the drive, her body opens concurrently with the legs driving down, and her handle quickly and lightly flows to her sternum- and then she mirrors that drive in a relaxed recovery to the catch. Compared to “actual rowers”, the only discrepancy I can see is that she is capable of a perfectly extended spine at full compression, which most folks who only row don’t do (she’s pretty good at overhead squats, too).


In regards to “catching a crab”, you know as well as the next rower that bladework is the key element there- though I agree that being super grippy into the finish is a good way to have rough bladework. Regardless, she’s not demoing bladework, she is demoing erg technique.


Like you, I am a rower, avid CrossFitter, and I want to see “good rowing” in CrossFit. To that end, I teach the CrossFit Rowing Erg trainer course, and do my best to spread the good word to those who’ll listen. This video is great in that it hits all the major points of performance that I cover in regards to basic technique.


Regards,


Jonathan Burns

CrossFit Coeur d’Alene

CrossFit Rowing Erg SME

Comment URL copied!
Lynne Pitts
March 27th, 2019 at 7:01 pm
Commented on: Rowing

It's a shame that, regardless of language, people are not capable of providing critique without criticism. It's great to discuss the pros, cons, and flaws of a video, but it's not great to have to be insulting about it. Steve walks the line, and Matteo crosses it.

Comment URL copied!
matteo locatelli
March 27th, 2019 at 2:37 pm
Commented on: Rowing

La tecnica della remata non í¨ corretta. Durante la passata la schiena si apre senza la tenuta dell'addominale e non c'í¨ la fluidití  nel gesto soprattutto nella fase di ripresa e Scommettiamo che il damper í¨ sopra 8 ?? Non pubblicate video improvvisati.

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Lynne Pitts
March 27th, 2019 at 6:57 pm

Google translates, "The technique of paddling is not correct. During the past the back opens without holding the abdomen and there is no fluidity in the gesture especially in the recovery phase and We bet that the damper is above 8 ?? Do not publish improvised videos."

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Eric Love
March 24th, 2019 at 12:30 am
Commented on: Rowing

"It is a human polygraph of physical and mental performance."


Perfect summation!

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Steve Lewis
March 27th, 2019 at 3:26 am

As a former rower who also is an avid cross fitter it pains me to see an official video on the crossfit site of someone doing the erg 100% wrong. The erg is a leg exercise not a chest exercise and pulling a oar into your chest gets you literally thrown out of the boat due to “catching a crab.” Please take a video of a trained rower using the erg it will save a lot of folks injuries.

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David Smith
February 7th, 2021 at 2:16 am

The Olympic silver medalist in the video above is pulling to her chest when on the C2 rower.

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