Sunday

220911

Workout of the Day

42

For time:

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

Perform the 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 211019.


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.

The Handstand

5

In the handstand, a much weaker base supports the body while simultaneously raising the body’s center of gravity a foot or more in a world turned upside down. Things don’t get more foreign. 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 improves proprioception and core strength in ways that other protocols cannot.

WatchThe Handstand

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 220911

48 Comments

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Matt Jones
October 3rd, 2022 at 2:01 am
Commented on: 220911

36:59

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Jeff Chalfant
October 2nd, 2022 at 8:54 pm
Commented on: 220911

31:04 as rx’d. Zero warmup or practice except stretching and lacrosse ball to the lats/teres major. At moms. After cookies/chips for breakfast 😳

Slept even worse last night. And even more digestive issues and allergies today.


HS holds were mostly 20 sec each but a few 25/15’s. Can’t imagine going 3m straight!

HS walk on lumpy grass took the longest. Unbroken squats. Hspu kipped and mostly sets of 3 but did some singles in the beginning and some doubles at the end.



175#43y176cm

(edited)
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Christian Simpson
September 24th, 2022 at 9:44 pm
Commented on: 220911

Today: SC 2 min/75 sh taps/20 str HSPU to 2" mat...32:23

10/19/21: Sc to 2 min HS hold, 50 sh taps, 20 str HSPU to 2" mat...24:24

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Tom Cuff
September 15th, 2022 at 9:54 pm
Commented on: 220911

21:41, scaled

guesstimated on the distance of HS walk. Did (almost) unbroken sections of 24 paces four times. HSPU felt amazing, was going to scale to 20 and then I hit a set of 4, then 6, then 10. Finished with a final set of 10. Fun workout

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Guston Rankin
September 14th, 2022 at 8:17 am
Commented on: 220911

RXd


16:53


3min hs unbroken

steady squats

7x7m plus 1m extra on last length HSwalk

steady squats

10-8-6-3-3 (1 plate deficit) HSPU.


35yo

m

79kg BW

178cm

5 years of CF

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Ralph Keeley
September 14th, 2022 at 2:17 am
Commented on: 220911

M/36/6’/176#


13:33 intermediate

(All handstand walks in 12-15’ increments. Progress!)


Deo gratias

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Az Native
September 13th, 2022 at 5:49 pm
Commented on: 220911

17:42. Pretty sore today so scaled down, no upside down.

2min OH BB hold 95

50 squats

50m per arm waiter walk 1.5pd KB

50 squats

20 SP 95BB

Slow but steady.

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Andres Felipe Jimenez Echeverry
September 13th, 2022 at 4:07 pm
Commented on: 220911

Rx 14:42

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Brian Louchis
September 13th, 2022 at 3:48 pm
Commented on: 220911

22:56 Rx

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Artie Di
September 13th, 2022 at 2:07 pm
Commented on: Workout Demo

MIKE G AGAIN SHOWING US A WOD?


NOT HATING ON MIKE BUT DONT WE HAVE OTHER ATHLETES?

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James Gentile
September 13th, 2022 at 10:13 am
Commented on: 220911

subbed 5 wall walks for the 50' HSW, which I am seeing now was 50 meters, not feet. probably way too little wall walks for a 1:1 there. whoops. HSPU scaled ROM to block.


15:35.


211019 - intermediate w/ 40m bear crawl and HSPU scaled ROM to 25lb plate. 15:48. faster time with more HS hold time and reps, albeit less ROM.

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Benoit Bequignon
September 13th, 2022 at 9:39 am
Commented on: 220911

16’24 as RX’d


Alberto Conti

11’27 as RX’d

(edited)
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Aaron Le-Flay
September 13th, 2022 at 7:54 am
Commented on: 220911

3:00 Hold

100 Sq

25m Walk

100 Sq

30 HSPU


@18:46

HSW managed to do 3 if the 5m walks unbroken.

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Becky Hatlee
September 13th, 2022 at 3:29 am
Commented on: 220911

Beginner - no mods

7:26.37

==========

50yo/5’7”/118#

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Coastie Nick
September 12th, 2022 at 8:43 pm
Commented on: 220911

Rx’d: 24:00


211019: 22:20

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Luis Oliveira
September 12th, 2022 at 6:03 pm
Commented on: 220911
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Alexandre Beaulieu
September 12th, 2022 at 2:47 pm
Commented on: 220911

26:45 Rx SHPU

M/35/197

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Kevin Owen
September 12th, 2022 at 12:06 am
Commented on: 220911

8:05 for beginner level. Not even close to 2 minute wall stand. Maybe 25-30 secs max.

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Lincoln Kerger
September 11th, 2022 at 11:11 pm
Commented on: 220911

Intermediate'ish

For time

2:00 HS hold

100 squats

10 Wall walks + 20m bear crawl

100 squats

20 HSPU to 35# plate + AbMat

19:27


No compare to data as my lower back was way too messed up October last year.

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Steve Day
September 11th, 2022 at 10:38 pm
Commented on: 220911

16:12

HS walks were very broken up and mostly attempts. Could only do a few feet at a time.

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Mike Munsee
September 11th, 2022 at 10:13 pm
Commented on: 220911

M 52/205/6’

Scaled handstand walk to 30 shoulder taps in the handstand. 30 pike push-ups instead of handstand push-ups. 15:30.

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Trevor James
September 11th, 2022 at 7:22 pm
Commented on: 220911

14:08 Rx

m/30/232

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John Thompson
September 11th, 2022 at 7:06 pm
Commented on: 220911

M/39/160

Intermediate Rx

Sub: Elevated Pike Shoulder Taps for 25m Handstand walk

T 32:57

Improve: Handstand hold and Handstand presses w/o kip

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Mike Andridge
September 11th, 2022 at 6:27 pm
Commented on: 220911

Scaled to

2 min hs hold-feet on wall

100 sqts

150' bear crawl -- hips elevated as I as I could

100 sqt

20 strict hspu to abmat

16:12

m/52/175

compare to

2 min hs hold

100 sqts

150' bear crawl

100 sqts

20 strict hspu to abmat

20:33

(edited)
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Benjamin McEwan
September 11th, 2022 at 6:05 pm
Commented on: 220911

Beginner/Intermediate scaling


21:51


2 minute handstand hold

100 squats

100 pike on bench handstand shoulder taps

100 squats

30 DB Push Press (35#)

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Sam K
September 11th, 2022 at 5:34 pm
Commented on: 220911

Intermediate

13:40

Took an extra 2min to complete 10 more HSPUs and additional minute of HS hold to match Rx. Squats were really slowly me down today in addition to not being able to effectively HS walk(Average HS walk was maybe 1.4 steps).


Son(14)

Intermediate but only 10HSPUs

18:00

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Pavel Lyubanskiy
September 11th, 2022 at 5:14 pm
Commented on: 220911

18:33

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Kobe Breazeale
September 11th, 2022 at 5:12 pm
Commented on: 220911

3-minute handstand hold

100 squats

50-meter bear crawl

100 squats

30 pike push-ups


M/24/130lbs

16:21

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Antonio Alves
September 11th, 2022 at 4:00 pm
Commented on: 220911

Modified:

--

For time:

3-minute wall-facing handstand hold (2' + 1')

100 air squats

100 shoulder taps piked on bench (30 + 40 + 30)

100 squats

30 DB shoulder presses @ 2 x 12,5 kg DBs (12 + 12 + 8)

> 220911: 15'56''

> 211019: 18'02'' (almost identical scale)

--

Peace.

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Aaron Brumit
September 11th, 2022 at 3:03 pm
Commented on: 220911

Intermediate-ish:

2-minute handstand hold, 1:15, :36, :14. Went 5 over

75 squats

11 walk walks

75 squats

20 handstand push-ups. all kipping


15:51. HSPU were much easier than expected, wall walks were worse.

(edited)
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Jonathan Elmore
September 11th, 2022 at 2:12 pm
Commented on: 220911

15:10 same scale (HS hold 1:45, 1:15)


211019 17:07

subbed 100m bear crawl and used abmat(no Kip)


Afternoon 2min HS hold, 50S, 25m BC, 50S, 30 incline PU under 9 min thought I started timer ⏱

(edited)
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Charles Meyers
September 11th, 2022 at 2:10 pm
Commented on: 220911

For time:

2-minute inverted hold

50 squats

25-meter bear crawl

50 squats

30 push-ups

10:42

(edited)
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Shane Azizi
September 11th, 2022 at 1:51 pm
Commented on: 220911

16:23. 50 meter bear crawl. 30 elevated knee handstand push-ups. Everything else Rx

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Patrick A
September 11th, 2022 at 9:44 am
Commented on: 220911

Intermediate Scale 48:12 (also needed to change the order of exercises and do HSWalk first, followed by strict HSPUs and HS hold)

first time doing HS Walks, needed 28min to do HS Walks alone - work on my Handstand is necessary!

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Steven Thunander
September 11th, 2022 at 3:16 am
Commented on: 220911

Globo wod: If handstand pushups can't be done due to the Globo rules or lack of wall space sub heavy dumbbell strict presses at 60-75 percent of your bodyweight for the combined dumbbell weight. Sub 20 wall walks or 100m of bear crawls if handstand walks are unfeasible in the given space or banned in your globo or school gym. For handstand holds lock out those same dumbbells overhead for the given time. Or do this wod outside somewhere that you won't get yelled at.

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Daniel Dwyer
September 11th, 2022 at 1:22 am
Commented on: 220911

M/36/106kg


33mins


the handstand walks weren’t easy.

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Chris Sinagoga
September 11th, 2022 at 12:15 am
Commented on: 220911

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Gymnastics and gymnastics. Squatting with speed and a major dose of stamina, changing orientation, overhead pushing with a major dose of stamina.


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


COORDINATION SCALE

5 rounds of:

40 squats

2:00 handstand practice


STAMINA SCALE

For time:

200 squats

then

practice handstands for 15 minutes


SPEED SCALE

5 rounds for time of:

40 squats

rest

25 dumbbell push press

rest

record fastest and slowest individual set times


MY STUFF

Did 5 rounds of 40 squats and Ricky Reps freestanding handstand hold


GENERAL FEAR LEVEL: 6

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Teodoro Perez
April 10th, 2020 at 1:30 pm
Commented on: Midline Stabilization in the Air Squat

I tend to focus on the bottom of the movement. This is a very good tip. Good coaching using everyday events that help the athletes relax and create a reference point.

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Grant Shymske
April 7th, 2020 at 12:16 pm
Commented on: Midline Stabilization in the Air Squat

Coaching at its best.

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Mark Hassell
April 7th, 2020 at 2:47 am
Commented on: Midline Stabilization in the Air Squat

I was so appreciative of Matt and the team when I completed my L2 a couple weeks ago in San Diego. They were helpful and knowledgeable, professional and engaging. They offered simple and impactful cues and strategies that I was able to implement immediately upon returning to my box. Thanks be to them!!

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Tom Cuff
April 7th, 2020 at 12:26 am
Commented on: Midline Stabilization in the Air Squat

lol that was equal parts educational and entertaining

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Marcos Lopez Pinon
August 6th, 2019 at 2:54 pm
Commented on: The Handstand

I recognized when I watched this last crossfit games the target at HSPU was the same as this last open (only make sure the athletes are into the square). Personally I think it is an easy target. Also changing a bit the subject. Last open I saw some athletes losing performance doing strict HSPU switching off one leg, some judges gave a no rep for it. Personally I think it looks like one athlete when chicken wings some MU at the end of a workout I will not reps this. Can you give me your opinion about it?

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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

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

https://youtu.be/yeXNt_E54gE

Score = 51818

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Rajat Samanta
March 14th, 2019 at 2:00 pm
Commented on: The Handstand

40 min practice done!

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Chris Sinagoga
March 14th, 2019 at 1:54 am
Commented on: The Handstand

Yeah excuse me while I just press up into that handstand real quick.


Whoever is doing the demo is a beast!

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Eric O'Connor
March 14th, 2019 at 12:18 am
Commented on: The Handstand

Here are some thoughts on this workout:

SCALE PRACTICE- I will use the results of last week’s scale practice to determine which scale variation, front or back, should be prioritized today. The goal will be to hold the positions for a longer time period and/or refining the movement patterns. I will likely use the same options provided from 190306:

Front scale

1) For my athletes, I will limit the height of the leg raise to a height that allows both legs to remain straight, while keeping a vertical torso. A challenging goal will be to lift the leg to a height that is, approximately, parallel to the floor.

2) If I have an athlete the is unable to balance, when practicing the front scale, I will utilize a support beam (pull-up rig, squat rack, etc) to assist. This is also an option to assist with increasing range of motion.

3) If I have an athlete that can lift each leg to parallel to the floor, with consistent 5-10 second holds, I can have them try the movement with eyes closed or with the grounded leg on an unstable surface.


Back Scale

1) The height of the back leg will be limited to a range of motion that allows for straight body lines straight legs. For capable athletes, I will have them attempt to hinge at the hips to a range of motion where the torso and the back leg being are nearly parallel to the floor. The body should stay in complete alignment.

2) As with the front scale, athletes that have difficulty with balance, on this exercise, can utilize a support beam to assist with the movement.

3) Athletes that can easily perform this movement, with the body line being parallel to the floor, can attempt this movement with eyes closed or on an unstable surface.


HANDSTAND HOLDS- Today’s goal is to prescribe a handstand variation that most closely replicates a freestanding hold, based on the skill-level of each athlete. The first, and easiest, scaling option will be to have athletes hold a piked handstand with feet on the box or even feet on the ground. Increasing the difficulty would be performing a wall-walk into a sound handstand hold, facing the wall. If athletes have shown competency facing the wall, I will have them kick up against a wall and hold a sound handstand. To further progress towards a freestanding hold, I can have athletes try to reach their heels away from the wall and/or utilize a spotter in a freestanding environment.

If I have an athlete that cannot get inverted, I will likely have them perform a mix of incline position drills and overhead plate holds.


L-SITS: I will challenge my athletes to progress in difficulty and/or duration based on Monday’s L-sit performance. The goal will be to attempt to complete 6-8 sets of a 10-15 second hold, utilizing one of the following variations: A tuck L-sit, an L-sit with one leg extended, or an L-sit with straight legs. If athletes demonstrate a high level of competency with the movement, attempts can be made with hands on the floor instead of parallettes or boxes.


STRETCHING: My primary focus areas will include the shoulders, thoracic area, as well as the hip flexors. I will provide 1-2 stretches for each of those areas.

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Eric O'Connor
March 14th, 2019 at 12:21 am

Sorry! This comment was intended for the Workout of the Day comments page!

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