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
Comments on 220701
40 Comments
What is the technique when rowing for calories versus meters?
CFWUx2
8:09 2000m row
CFWUx2
10r*100m run+12 "rows"
18:00
30s HS hold
@Mom's
nine days rest
amrap'10
2 km row erg
max wall walks to front roll
7 reps
200 SDHP and then 25 seconds of handstand holds. 8 minute time cap.
Excellent article! Thank you for sharing meaningful values, like self-efficacy and mastery, that can be learned through sport!
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.
M/26/5'8"/170lb
CrossFit AFK
7:34 + 5ft - Rx (Haha good one.)
8:35 / 13 pushups
scaled 10 minutes
F/25/5’5/145
CrossFit AFK
7:54 row
43 / 6’0 / 195
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)
subbed 20 burpee pull-ups & wall walks
13 wall walks
M/36/6’/172#
20 feet intermediate scale
Deo gratias
7 row, 16 feet handstand walk rx
Rx’d time cap: 2 ft.
Intermediate time cap: 16 ft.
Row: 7:25.9, came out way too strong on first 500m. SC shoulder taps...14
10 ft
7:22
M/35/192
8:17, 2 reps
5 Rounds of:
1 K Row
10 Oly Ring Push Ups
33:45
1500m Row = 6'49"
Pushups = 31
9min Time-cap
9 minute cap
2k row - 7:16
Wall Walks - 7 (3 by 8 min mark)
Scaled to 10 minutes.
2,000 meter row in 7:24
74 ft handstand walk (11 ft in 8 minute time cap)
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.
63 push ups
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
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.
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
scaled HS walk to push-ups
2000m - 7:47
Push-ups - 14
Beginner-ish Scale
10 min cap
Row 1500m, concept2, res 10
Finish time max strict pushups
1500m 6:29:09
38 pushups
2000m row - 7:41
8 DB shoulder press, 20lbs
M/47/6'2"/185#
10 min cap raining here sub'd with shoulder taps
2000m row = 7:42
80 shoulder taps
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.
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
Beginner Option:
For max reps:
1,500-m row Max-rep push-ups in the time remaining
♂ 9-minute time cap
31 push-ups
200 sdhp 2x #10dbs
27 pike push ups
10’ cap
2K 8:34
1:00 HS Hold
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
This is great Mike. Loving the concept of process oriented goals.
Any other resources you recommend on the topic?