3 rnds
60 sec hs face to wall
60 sec ring support
800 m run treatmill
		22:24

M/27/5'8"/170lb
CrossFit AFK

29:11 - Rx (Mostly 3-4 sec on handstand with a few 10-12 second holds. 10-sec at a time on L-sit. Big breaks on L-sit, should have done tuck to get through it faster. Runs were okay.)

22:34
Hand stand HOLd 
Skill L sit 
Round 1
1k
Round 2
830mts
Round 3
830 mts

29:55 as rx’d: Lsit from floor not pll’s
Longest handstand was about 25 seconds. Longest L sit was 12 seconds today, even though my max is about :40 and they ended with 2 second holds on round 3! 
Runs got faster, over 4m round 1, and about 3:40 round 3…

M 52/195/6'
23:32. Scaled the freestanding handstand hold to feet up against the wall and the L sit to knees up on rings.

completed 10/30 in the home gym. runs of 900 m. scaled the L sits to bow sits. feet against wall on HS.

21:04.

slow running today.

Modified, untimed:
--
2.4 km run
then
3 rounds of:
60-second wall-facing handstand hold
60-second tuck holds on chairs
--
Peace.

SC to as long as possible in 1 min holds, HS against 🧱, Lsit tuck hold, 1.5 miles echo bike...21:59

3 rds for time
60 sec plank hold
15 leg lifts/knee tucks, flat on back in under 60 sec
10 stair sprints, basement stair

11:25

Intermediate, feet on wall for HS, L-sit between 20” boxes:

23:31

M/30/210
DNF
Ab cramp after rd 1

22:25

HS against wall
Tuck sits on bleacher stairs
2 laps of HS track

25:06

HS to a band on the rig to make it more like freestanding

Tuck L-sits on parrallettes / tuck L-sits on floor

M/29/6’1”/195lbs

Intermediate (HS holds heels to wall)
25:18

Well that sucked.  Broke only once each HS hold, which I felt better about, but L-sits were terrible - alternated between rings and hanging from the bar but it still took forever. 

Hand stand hold(ish- there was some walking back and forth)
knee raise hold and single leg lifts as in the scale 
increasing speeds on the tread mill 8-9-10
25:44

23:35
3 rounds 
60 sec handstand hold against wall
60 sec v sit
800m run 

3rds: 22:01

:60 HS wall facing hold
:60 Tuck L-sit Hold 
800m Run

GWU: 3x 200m Jog/100m Row/15 Hollow Rocks
2x 15 PVCpassthrus/15 KBPress/:20 Wall Press
SPWU: L-sit
2x :20 Pike/5SL pike compression/:20 Pike/5 pike compression
2x :10 L-sit

HS
Pike Push-up Hold/Box HSHold/Wall HS/Wall Facing HS

COOLDOWN: slow bike/couch stretch/prone shoulder flexion stretch 

23:53 intermediate 

First attempt at a CrossFit WOD:
3 x plank hold for 60s
3 x seated leg raises (I found even these difficult) for 60s
3 x 400m
Overall time:  21m 45s

20 min even
I started with the run then hs hold against wall & l-sit

19:15 feet against wall, knees tucked on dip bar. Note to self, started then took an hour and half break to help neighbor fix car. Then I started over again. 

Lee 27.59
Noah 38.43

1000m Run Loop

23:50

19:41
Intermediate 

HS heels touching wall
24:54

super slow running

Beginner Option:
14:26

23:10 with h-sit

So. Many. Weaknesses.

Champions Club Scaling Notes

RANT
I find it really helpful to look at each movement (or workout, in general) in terms of whether or not you want to "practice" or "challenge." So for this one, look at running, handstands, and L-sits and think about your ability level on each: do you need practice on them today or are you good enough where you need to challenge them? Handstands are in your wheelhouse? Then sprint the run and see how that fatigue affects your balance and accuracy. Handstands aren't in your wheelhouse? Be normal on the run so you're not dizzy and upside down at the same time. Same goes to the other movements.

WORKOUT THEMES
Monostructural and gymnastics. Holding still in transition positions, pulling from the hips, pushing with the shoulders, changing orientation, balance

					SHORT		MEDIUM		LONG

LIGHT												x

MEDIUM

HEAVY

ENDURANCE SCALE
Sprint the run, then 3:00 practice on L-sits and handstands

STAMINA SCALE
Mush everything together into 1 round, stay up against a wall for handstands then lean off a bit

POWER SCALE
Sub dumbbell strict press and GHD sit-ups for L-sit and handstand. Pick your reps.

MY STUFF
24:41, 3ish minutes of handstand practice, 60 leg lifts from straddle

GENERAL FEAR LEVEL: 7

Beginner Option:
3 rounds for time of:
60-second plank hold
60-second L-sit drill: seated leg raises
400-m run
18:51

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?

40 min practice done! 

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

Whoever is doing the demo is a beast!

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.