Thursday

220721

Workout of the Day

41

3 max sets of handstand push-ups
Shoulder press 3-3-3-3-3 reps

Post number of reps and loads to comments.


Scaling:
Beginners should practice time inverted, either in a handstand or with assistance. Athletes of all levels should first develop the strength in a strict handstand push-up before performing a kipping handstand push-up.

Beginner Option:
3 max sets of push-ups
Shoulder press 3-3-3-3-3 reps

Comments on 220721

39 Comments

Comment thread URL copied!
Damian Truchel
August 4th, 2022 at 7:05 pm
Commented on: 220721

40-50-60-70-76kg

Comment URL copied!
Jade Teasdale
August 1st, 2022 at 1:21 pm
Commented on: 220721

I did Kipping HSPU for the max sets (first time maxing out kipping HSPU.) 14-15-20 found the groove on the last set. First set would’ve been 15, but only 1 heel touched before I came down. My PR strict is 12. Kept the Shoulder Presses moderately light for me 85#s for each set of 3.

Comment URL copied!
Ralph Keeley
July 28th, 2022 at 4:14 am
Commented on: 220721

M/36/6'/174#


HSPU with kip: 25/17/20

Shoulder press: 140/145/150(f2)/140/140


Deo gratias

Comment URL copied!
Mike Scott
July 28th, 2022 at 1:25 am
Commented on: 220721

HSPU to two plates: 5, 5, 5

115 SP: 115, 115, 115

Comment URL copied!
Alexandre Beaulieu
July 25th, 2022 at 3:06 pm
Commented on: 220721

Hspu 15/15/15 kip

SP : 145/155/160/165/170f

M/35/197

Comment URL copied!
Sam Meixell
July 25th, 2022 at 1:01 pm
Commented on: 220721

3 max sets of push-ups - 25-17-15

Shoulder press 3-3-3-3-3 reps

85-95-105-115-125 (F 3rd rep)

Comment URL copied!
Brian Coon
July 24th, 2022 at 4:15 pm
Commented on: 220721

Kipping HSPU: 25/26/27 (which means my technique was shoddy on my early sets!)

SP: 105#/115/125/130/135 (shoulders nicely taxed from HSPU!)


M/53/175/5'11"

Comment URL copied!
Rebekah Moir
July 24th, 2022 at 1:23 am
Commented on: 220721

I did knee push ups bc that’s all I can. For those I did 26 reps, 30, and then 20. For the shoulder presses I started at 15lbs and moved to 20 after three sets

Comment URL copied!
Chris Meldrum
July 22nd, 2022 at 5:27 pm
Commented on: 220721

I flipped the order of these, SP first.


SP:  115-125-135-145-155x2


HSPU (strict):  21-17-12

 

Did this with Ian (17 yo) who did push press 5-3-1+ (got 95x8 for his 1+), and did pike presses and handstand kick-ups.


49m/5'10"/180

Comment URL copied!
James Gentile
July 22nd, 2022 at 2:03 pm
Commented on: 220721

Completed 7/22, short on time so only did about 60s of rest between sets. Followed with a 1-mile run.


Strict HSPU against post (1/2 ROM): 10 - 8 - 7


50lb DB Strict Press for reps: 8 - 8 - 8 - 7 - 6

(edited)
Comment URL copied!
Travis Shelton
July 22nd, 2022 at 4:55 am
Commented on: 220721

Hspu 30-20-10

press 115-135-155-160-165


shunae (wife)

20-20-20 on a box

45-50-55-60-65

Comment URL copied!
Joshua Brown
July 22nd, 2022 at 4:37 am
Commented on: 220721

13/13/10 135 for 5 sets

Comment URL copied!
Kristine Goodman
July 22nd, 2022 at 2:40 am
Commented on: 220721

A little late but did 3 rounds max pushups, shoulder press 45/55/65/ last rep 75 which is the most I've pressed in 2 years. Was pretty happy with that.

Comment URL copied!
Kayla Tocco
July 22nd, 2022 at 2:36 am
Commented on: 220721

Modified:


decline push-ups 20-12-11

presses 45-55-60-65-70 had to push press final set

Comment URL copied!
Lincoln Kerger
July 22nd, 2022 at 1:02 am
Commented on: 220721

Back to wall, strict'ish HSPU to AbMat

10/9/8

SP: 95-105-115-115-115


Kinda checked the box today.

Comment URL copied!
Antonio Alves
July 21st, 2022 at 11:45 pm
Commented on: 220721

Modified:

--

3 max sets of pike push-ups from floor

10 + 15 + 14


AMRAP of DB Shoulder press


@ 2x 15 kg: 5 reps

@ 2x 12,5 kg: 10 reps

@ 2x 9,5 kg: 15 reps

@ 2x 7,5kg: 20 reps

@ 2x 7,5kg: 18 reps


10 km biking before wod

--

Peace.

Comment URL copied!
Troy Bruun
July 21st, 2022 at 11:34 pm
Commented on: 220721

3 sets max HSPU

Strict

10/8/9(6/3kipping)


Jody decline push-up 5/4/4


KB Shoulder Press

5x3

40lbs Jody: 26lbs

Comment URL copied!
Derek Eason
July 21st, 2022 at 10:22 pm
Commented on: 220721

Rx


Handstand Push-ups: 33-29-30 reps


Shoulder Press: 125-125-125-125-125lbs.



*3:00 Recovery Bike Erg after each HSPU set.

*Kipping Handstand Push-ups.


Comment URL copied!
Sam K
July 21st, 2022 at 9:24 pm
Commented on: 220721

Rx:

Kipping HSPU: 22,20,20

Shoulder Press: 115,135,155,165,175


About 4min rest on HSPU sets


M/30s/225lbs

Comment URL copied!
John Clarke
July 21st, 2022 at 9:00 pm
Commented on: 220721

75-95-105-105-105

Comment URL copied!
Justin Hodges
July 21st, 2022 at 8:59 pm
Commented on: 220721

HSPU: 12 reps/set

Press: 155lbs

(edited)
Comment URL copied!
Coastie Nick
July 21st, 2022 at 8:54 pm
Commented on: 220721

Rx’d w/ strict HSPU and 3-4 minutes rest between all sets


St. HSPU: 6, 3, 4

Sh. Pr.: 105-115-120-125-130(only 2 reps)

Comment URL copied!
Travis Schwartz
July 21st, 2022 at 8:40 pm
Commented on: 220721

Push ups (hooah)

50-25-22

95-105-115-125-135

Comment URL copied!
Mateusz Sobanski
July 21st, 2022 at 8:04 pm
Commented on: 220721

Beginner - back at training after illness and injury

Push Ups 12-10-11-8-6

Shoulder Press - 20kg KB per side (v.hard)

Comment URL copied!
Luis Oliveira
July 21st, 2022 at 6:27 pm
Commented on: 220721

20 / 20 / 22 Kipping HSPU ~7min rest between sets.


50 - 50 - 53 - 53 - 55 Kg ~ 3min rest between sets.

(edited)
Comment URL copied!
Christian Simpson
July 21st, 2022 at 5:36 pm
Commented on: 220721

Str HSPU: 6

Str HSPU to 2" mat: 9

Str HSPU to 4" mat: 15

95#/115/125/135/140f(2)

Comment URL copied!
Jim Rix
July 21st, 2022 at 5:23 pm
Commented on: 220721

Bert, nice job! That’s a lotta HSPUs.

Comment URL copied!
Jim Rix
July 21st, 2022 at 5:21 pm
Commented on: 220721

Strict Abmat HSPU 5-4-4

SP 85-90-95-100(2)-95#


Shoulder strength a continual source of frustration.


59/5’8”/155

(edited)
Comment URL copied!
Mike Andridge
July 21st, 2022 at 4:47 pm
Commented on: 220721

strict hspu--rest 3 min btwn efforts

8/8/7

Strict sh press-rest 2 min btwn sets

95/105/115/125/130 (F only 1 rep)

m/52/175

Comment URL copied!
Michael Bishop
July 21st, 2022 at 4:32 pm
Commented on: 220721

3 x 10 HSPU to ab-mat

5 x 3 dumbbell presses - 45-lbs


1 - 2 minute rests between sets

Comment URL copied!
Aaron Brumit
July 21st, 2022 at 4:20 pm
Commented on: 220721

Sub’d HSPU negatives to failure. Kipped back up into position each time until I couldn’t hold the neg for more than a couple seconds. First 2 sets to abmat. Last set to floor.

8-9-5


75-85-95-100-105 failed on rep 2

Comment URL copied!
Steve Day
July 21st, 2022 at 4:17 pm
Commented on: 220721

strict hspu to folded towel - 12, 12, 10

strict dumbell press x 3 - 50, 55, 55, 55, 60lb dbs

400 meter run in between sets was the rest period

Comment URL copied!
Jonathan Elmore
July 21st, 2022 at 3:20 pm
Commented on: 220721

Abmat strict 12,13,12 SP 95-115-125-135-145

Wife PU on knees 12-16-17 SP 15-25-20-20-25

Comment URL copied!
Michael Arko
July 21st, 2022 at 2:00 pm
Commented on: 220721

1 set every 3 minutes all the way through (8 sets / 24 minutes).


HSPU strict to ab-mat

9-7-8 -- fell* on rds.1&2, fail** on rd.3

*heels barely tapping the wall, lost balance

**true fail: could not do #9


Shoulder presses

95-100-105-105-107.5


HSPU fatigue really limited my power.

Comment URL copied!
Bert Trabing
July 21st, 2022 at 1:54 pm
Commented on: 220721

Age- 33

Weight- 175

Height- 5’-8”

RX- Yes


Handstand Push-Ups

Set 1- (15) strict + (6) Kip = 21

Set 2 - (16) strict + (7) Kip = 23

Set 3 - (15) strict + (7) Kip = 22


Strict press

Set 1- 105 (hit)

Set 2 - 115 (hit)

Set 3 - 135 (hit)

Set 4 - 155 (hit)

Set 5 - 160 (hit)


*Did drive up on the toes a bit


https://vimeo.com/732075901


https://vimeo.com/732078800


https://vimeo.com/732099273

Comment URL copied!
Charles Meyers
July 21st, 2022 at 12:45 pm
Commented on: 220721

3 max sets of handstands pike push- ups from box

17-18-19

Shoulder press 3-3-3-3-3 reps

110-115–130-140-150

(edited)
Comment URL copied!
Douglas London
July 21st, 2022 at 12:30 pm
Commented on: 220721

22 (7-9-6) kipping handstand push-ups

42.5-45-45-45-45 kg shoulder presses

Comment URL copied!
John Nehra
July 21st, 2022 at 12:16 pm
Commented on: 220721

13-13-12 strict handstand pushups (chest to wall, head to abmat)

Best set on the shoulder press was 175 x 3

Comment URL copied!
Chris Sinagoga
July 21st, 2022 at 4:19 am
Commented on: 220721

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Normally high output blunted by stamina, followed by a long recovery. Pushing overhead, changing orientation, two different ways of testing out the same thing.


SHORT MEDIUM LONG


LIGHT


MEDIUM

x

HEAVY


FIRST WEEK OF CROSSFIT SCALE

AMRAP in 20 minutes of:

Run 200 meters

10 push-ups

1:00 handstand practice


WHAT ARE THESE HANDSTANDS YOU SPEAK OF SCALE

Use your warmup to practice handstands, especially the kicking part, then just do a regular max effort shoulder press


MY MAX IS 1 SCALE

AMRAP in 30 minutes of:

Run 200 meters

1 handstand push-up

1 strict press


MY STUFF

Checked the box. Did 7 strict hspu followed by 3 strict press at 115 between "cleaning" stuff


GENERAL FEAR LEVEL: 3

Comment URL copied!